On the Minute

Wednesday, February 12, 2014: Take some time to build up to weight(RX-75% 1 rm clean and jerk, T2-70%, T3-65%) Then, 10 minutes, every minute on the minute(EMOM): 2 Power Cleans 2 Push Press 2 Squat cleans 2 Push Jerk Awesome work on the Baseline...

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Nutrition Challenge Baseline Wod

Tuesday, February 11, 2014: “Nutrition Challenge Baseline Wod” 10 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats Ground to overhead x’s the number of rounds you are on(155,95)(135,75)(65,35) Rest 5 minutes: Row 1000 meters, for...

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Monday 2/10

Monday, February 10, 2014: Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Then, 21-15-9 Toes to bar(Knee raises, AbMat) Box Jump (24,20)(step ups) Make sure to set yourself up for the squats exactly the same.  It...

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Bring in the Weekend!

***There will be no Saturday Wods due to the Whole 30 Seminar that we are hosting.*** Friday, February 7, 2014: Every minute on the minute for 10 minutes(EMOM): Snatch x 2 reps Then, For Time: Row 1000 meters 20 Front Squats...

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Ring Pull-Ups!

Thursday, February 5, 2014: 15 Minute AMRAP: 5 Handstand Push-ups(T2-Abmat, T3-Box) 20 Double Unders (T2-40 singles, T3-20 singles) 10 Ring Pull-ups(T2-regular pull-ups, T3-banded) Today we introduce the ring pull up to our arsenal of awesome...

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Back Squat, Front Squat, Skill Day

Wednesday, February 5, 2014: Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 60%x5, 70%x5, 75%x5, 80%x5 Then, SKILLS We have had a great week of accomplishments!  The pull-up board continues to fill up.  Today we are once again, working...

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100

Tuesday, February 4, 2014: For Time: 5 rounds: 20 Wall Balls (20,14)(14,10)(10,6) 20 Kettlebell Swings (53,35)(44,26)(35,15) 20 Burpees (yay!) Its time for burpees to sneak back into the wod!  This one is 100 reps of everything.  Stay  in tuned...

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