“Knowledge is not power. The implementation of knowledge is power.” Strength: Squat Cleans, 75%, 1 Rep Every 30 seconds, 10 reps total Grind: 2RFT 15 Power Cleans (135/95) 30 Burpees TO TARGET 15 Power Cleans (135/95) 30 Alt Pistols (1 for 1) 15 Front Squats (135/95) 20 Min Cap The goal for today’s WOD is […]
Deck of Cards Thrusters Squat Jumps WJR x2 Plank Jacks Joker: 5 There Backs 30 Minutes on the clock Bday/Anniversary Shoutouts: Box News: None Blog Spot: Check out our Blog: Here Schedule/Event News: August 6, 2016: Partner Palooza. Come support: Anne, Brett, Jacqueline, Mike I, Kenny, Nohemi, Glenn, Sasha, Reese, Lauren, Rich, Linny, Bebah, Yomaira, […]
“The more reasons you have for achieving your goal, the more determined you will become.” 40 Min On the Clock: 3 Rounds of: 20 Weighted Crunches (45/25) 20 V ups 3 Rounds of: 20 ABMAT Sit Ups 20 Hollow Rocks 3 Rounds of: 20 Ring Rows 10 Dips 3 Rounds of: 20 Shoot Throughs 20 […]
“Kindness in words creates confidence. Kindness in thinking creates profoundness. Kindness in giving creates love.” Strength: Back Squat, 3×3, Find 3RM, Every 2:30 Coaches: please note the new 3RMs WOD: 25 Min AMRAP 21 Wall Balls (20/14) 18 Alt Lunges (75/45) 1 for 1 15 Pull Ups 12 HSPU No specific strategy for today. Scale […]
“Excellence is the consequence of thousands of hours of purposeful practice.” Strength: AMAP Rounds of this Complex without dropping the bar, 3 sets total, Up to 5 rounds per set, Increase the weight if you can complete 5 sets, 90 second rest in between sets (each persons rest will be on their own) 1 Strict […]
“Don’t complain about your situation when your actions and decisions got you where you are today.” Strength: Deadlift, 4 Min EMOM, 6 Reps, 70% Coaches will assign partners at the beginning of class to be used for later. The point of doing it now is to set up your DL bar close to your parter […]
“If you wanna fly, you got to give up the sh*t that weighs you down” Strength: Front Squat, 3×3, Find 3RM, Every 2:30 Grind Interval: 5RFT 12 Front Squats (145/105) 12 Bar over Burpees (forward hop, lateral burpee) 1 min rest 20 min cap The goal of Today’s WOD is to go hard and grind […]
Bootcamp TRX Row KB Press Wall Sit Slam Ball Granny Toss Sled Push/Pull Sand Bag Carry Tire Flip 30:25 40:20 x2 20:20 x 2 Bday/Anniversary Shoutouts: Ben B and Kailtin P 2 year anniversary Box News: None Blog Spot: Check out our Blog: Here Schedule/Event News: July 30, 2016: War at the Shore Comp August […]
“It’s only a waste of time if you fail to take the positive from it.” Abs and Arms Tabata Style (20:10, 8 Rounds) 12 min Ring Supports Shoot Throughs/Pull Throughs Leg Overs PVC 1 min rest after all 3 exercises Interval Style (10:10, 10 Rounds) 10 min L-Sits Hollow Holds Bicep DB Curls 1 min […]
“By filling your mind with words of hope, you become hopeful. By filling your mind with words of kindness, you become kind. Words have power. Use them wisely” Strength: Power Clean, 4×3 @70%, TNG, Every 90 seconds Interval EMOM: 7 Rounds Min 1: 3 Cleans (70%) –Squat or power (record the round that you fail […]
“You will never get much accomplished if you only work hard on the days when you feel like it” Strength: DL, 5×5, start at 70%, Every 90 Seconds WOD: 4RFT 10 Deadlifts (225/185) 20 Burpees 30 Double Unders (+30 every round) 25 Min Cap There is really not much strategy for today. Just move. Bday/Anniversary […]
“Whatever you do now sets up what you do later. And there is always a later” Strength: S2O Complex, 4 rounds, every 90 seconds (2 Push press + 2 Push Jerk) Interval Work: For Time 400 Meter Run 16 Alt DB/KB Snatches (50/40) 1 for 1 12 HSPU (3″ Def) 3 Min rest 400 Meter […]
“The most important work that is done in becoming the best is the work that no one ever really sees.” Strength: 4×4, EMOM, Thruster WOD: 21-15-9-15-21 For Time Thrusters (95/65) T2B 25 Min Cap Performed in this order: 21 thrusters, 21 T2b, 15 thrusters, 15 t2b, 9 thruster, 9 t2b, 15 thrusters, 15 t2b, 21 […]
Filthy Fifty Booty Version 50 Deadlifts 50 Sumo Squats 50 SSJ 50 Weighted Step Ups 50 Left leg kick backs 50 Right leg kick backs 50 Glute Bridges 50 Mountain Climbers 50 Burpees 50 WJR Shoutouts: None Box News: Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some […]
Tomorrow: July 16th, 2016: Rumble at the River July 16, 2016: Rafting Outing “Pretend every person you work with has a shirt that says ‘make me feel important’ on the front & ‘challenge me to get better’ on the back.” ABs and ARMS: 5 min Partner AMRAP Stations You do 5 reps, your partners does […]
Text me what you want. Venmo me the payment. Payment due asap. “Only keep the company of those that make you better” Strength Threshold: Back Squat, 80%, 3 reps every 30 seconds for a max of 8 rounds. *Attack the rack, start when you are supposed to, be honest with your reps. Max 3 reps every […]
Text me what you want. Venmo me the payment. Payment due asap. “Saying you don’t have time to improve your body & your life is like saying you don’t have time to stop for gas because are too busy driving” Strength: Power Clean, 4×2 @70%, TNG is the goal, Every 90 seconds Hard AND Fast […]
Text me what you want. Venmo me the payment. Payment due asap. “It is not your abilities that show who you really are; it is your choices” Strength: Snatch, 5×2, Hip Hang Snatch Complex (Power Snatch + Hang Snatch), Every 2 min Both reps are from the high hang (hip joint). First rep is a […]
“The best way to teach yourself how to succeed at something is to fail at it first” Strength: Front Squat, 4×5 @ 80%, Every 90 seconds WOD: 4RFT 400 Meter Run 20 Alt Pistols 1 for 1 16 KB SDHP (70/50) 3 Rope Climbs 22 Min Cap Shoutouts: Michele C Bday, Isabella Fitness “Unofficial 5 […]
7.9.16 Partner Challenge (Sa) AMAP 10 Minutes of Box Jumps (20″) against a partner While your partner does 4 sprints (60 yards each) you are working on the AMAP of Box Jumps 3 minute rest AMAP 10 Minutes of HRPU 3 sprints 3 minute rest AMAP […]
“Stop judging events as either positive or negative. Rather, simply experience them, celebrate them and learn from them” ABs and Arms Friday 20 Min AMRAP 50 ABMAT Sit Ups 40 V Ups 30 Hollow Rocks 20 Leg Lift Over PVC 1 for 1 (people can share the opposite ends of the PVC so you can […]
“Your influence is determined by how abundantly you place other people’s interests first” Strength: DL, TNG, 4 reps, 6 Round EMOM , 70% WOD: AMRAPS 4 Min AMRAP 3 Power Cleans (135/95) 6 HSPU 9 Air Squats Record Score 2 Min Rest 5 Min AMRAP 3 Squat Cleans (155/115) 6 HSPU 9 Air Squats Record […]
“By filling your mind with words of hope, you become hopeful. By filling your mind with words of kindness, you become kind. Words have power. Use them wisely” Strength: S2O, 4×4 @ 80%, Every 90 Seconds. Off racks if needed WOD: For Time 400 Meter Run 30 Strict Press (95/65) 400 Meter Run 20 Push […]
“Once you reach a desirable level of physical fitness, a regular program of activity must be maintained to prevent deconditioning or a loss in functional capacity. Strength: Back Squat, 85%, 4,5, max reps, max reps, Every 2 min Huff and Puff: 5RFT 15 Box Jumps (24/20) 15 Front Squats (115/85) 15 Hollow Rocks 25 min […]
4th of July, July 4th July 4th, 2016: July 4th BBQ at Dan J’s House For Time: “1776” 1000M Row/Run 100 Jumping Pull Ups 100 Single Jump Ropes 45 Wall Balls (20/14) 100 Singles 40 KB Swings (70/50) 100 Singles 35 SSJ (1 for 1) 100 Singles 30 Ring Dips 100 Singles 26 Burpees Shoutouts: […]
Bootcamp Sprints Hip Band Walk Band Lat Pull Down G2O Bench Hops Floor Press Vertical Jumps Mason Twist KB Sumo Squat Handstand Hold or Wall Sit 30:30 1x 30:20 2x 20:20 2x Shoutouts: Safar 3 year anniversary, Nohemi 1 year anniversary Box News: Rebecca W is going to Coach Thursday 5:30AM classes in July and […]
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