Tues 12.6.16

Tues 12.6.16

“Sportsmanship is losing without complaining and winning without gloating” Strength: Front Squat, ReTest – 3RM, 3 Sets (attempts). Every 2:30 Attempt 1 should be at or almost at your 3RM Attempt 2 should be at your 3RM or heavier Attempt 3 should be based off...
Mon 12.5.16

Mon 12.5.16

“A player who makes a team great is much more valuable than a great player” Skill: Rower WOD: Partner For Time 2K Row 300 Double Unders 60 Slam Balls over Shoulder (50/40) 60 HRPU 60 Slam Balls Over Shoulder 2K Row Record Time You are your partner may switch on and...
Sat 12.3.16

Sat 12.3.16

As a team of 5 complete: 2000 Jumping Jacks 1000 Squats 900 Mountain climbers (left/right =1) 800 Russian twists (left/right =1) 700 Squat Thrusts 600 Plank Jacks 500 Squat Jumps 400 Full Crunches 300 Full Lunges (forward/back = 1) 200 HRPU 5...
Fri 12.2.16

Fri 12.2.16

“The more effort you invest in a task, the less likely you will be to abandon that investment and quit” Strength: S2O, 4×2 @85%, 90 sec rest WOD: Fight Gone Bad – 3 rounds Pistols HRPU SDHP (75/55) T2B OHS (75/55) Shout-outs: None Box News: I am serious...
Thurs 12.1.16

Thurs 12.1.16

“Make a contribution to everything you are involved with. If you aren’t making those around you better; you are making them worse” Skill: Muscle Up WOD: EMOM- 24 Minutes Min 1: 12 Alt every 3 reps – DB Snatch (60/40) 1 for 1 Min 2: 10 HSPU (scale down) Min 3: 4...
Wed 11.30.16

Wed 11.30.16

“If you don’t feel you have something to prove every day, you’ll never improve” Strength: Back Squat, 5×2 @80%, EMOM WOD: 20 Min AMRAP 15 Wall Balls (20/14) 10 Power Cleans (135/95) 4 Rope Climbs Shout-outs: Jenn B Bday Box News: I am serious about helping as...
Tues 11.29.16

Tues 11.29.16

“Never let your successes go to your head. Never let your failures go to your heart” Strength: Snatch, 7×2 @80%, EMOM WOD: 5RFT 10 Pull Ups (keep it as strict as possible) 10 Ring Dips 400 Meter Row or .8 km Bike Rest 60 Seconds Shout-outs: None Box News: I am...
Mon 11.28.16

Mon 11.28.16

“An effective leader is very good at listening.  It is difficult to listen when you are talking” Strength: Clean, 10×1 @ 95%, For Time, 7 Min Cap WOD: 10 Min AMRAP 11 Deadlifts (205/165) 7 Burpee Broad Jumps (over Mats) 3 min rest, then 7 Min AMRAP 6 Thrusters...
Sat 11.26.16

Sat 11.26.16

Tabata TRX Row SSJ ABMAT KB SDHP Burpees Plank WJR Bike Cash out: Death By: Slam Ball + 1 Sprint
Fri 11.25.16

Fri 11.25.16

“Most people are like a wheelbarrow; they go no further than they are pushed” Strength: S2O, 4×3, 75%, Every 90 sec WOD: For Time 10 DB/KB Up and Overs on Box (24/20) Holding One (70/50) 15 T2B 30 HRPU 45 Goblet Squat (70/50) 60 Second Plank 45 Lunge Steps...
Thurs 11.24.16 – Thanksgiving Hero WOD DON

Thurs 11.24.16 – Thanksgiving Hero WOD DON

9:30am – 10:30am  – Hero WOD:  DON,  For time 66 Deadlifts, 110 pounds 66 Box jump, 24 inch box 66 Kettlebell swings, 55# 66 Knees to elbows 66 Sit-ups 66 Pull-ups (Mod: Rows) 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball 66 Burpees 66 Double-unders...
Wed 11.23.16

Wed 11.23.16

“Success always looks easy to those who weren’t around when it was being earned” Strength: Front Squat, 1×1 @90%, 4×3 @85%, Evert 2min WOD: For Time  75 S2O (95/65) 75 SDHP (95/65) 75 Cal Row 20 min cap Half the class should start on the rower. If more than...
Tues 11.22.16

Tues 11.22.16

“Many people just do the minimum. Every extra step you take puts you that far ahead of the crowd.” Strength: Power Clean, 80%, AMAP 8 rounds of 30 work, 30 sec rest. Keep one running total WOD: 25 Min Partner AMRAP Part A: 12-9-6  Bike Cal Dips Part B: 9-7-5  Toes to...
Mon 11.21.16

Mon 11.21.16

“You only feel pressure when you are not prepared” Skill: Snatch Balance The purpose of today is to get people comfortable catching weight overhead into an OHS with locked out elbows. Depth is not a priority as is finding the depth that still continues to hit the...
Sat 11.19.16

Sat 11.19.16

Throwback to 2012 As a team, accomplish as many points as possible in 35 minutes 50 crunches = 10pts 3 laps = 15pts 1 mile (10 laps) = 100 pts (continuous running) 1 buddy carry = 35pts (there back) 1 burpee = 1pt 1 Wheel barrel walk = 10pts (there back in Bay C) 20...