Go Forth

Wednesday, April 13, 2016 Press: Build to a 1 rep max Then, 4 Rounds for time: 50′ Walking Lunge 200 Meter Run 10 Toes to Bar (knee raises)(abmat) We are almost to the end of our 1 rep max attempts.  With the press, it is even more...

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Testing

Tuesday, April 12, 2016 “Nutrition Challenge Baseline Wod” 10 Minute AMRAP: 5 Pullups 10 Pushups 15 Squats Ground to overhead per the round you are on. (155,105)(135,95)(95,65)(55,35) *Rest 5 Minutes Max effort 1000 meter row It is...

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Keep Going

Monday, April 11, 2016 Back Squat: Build to a 1 rep max Then, For Time:(1-10) Odd reps-Squat snatch Even reps-Power Snatch 1 Squat Snatch (95,65)(75,55)(55,35)(35,15) 2 Power Snatch 3 Squat Snatch 4 Power Snatch Continue this up to 10 power...

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Metaborrific

Saturday, April 9, 2016 In Teams of 3 complete for time:(one person working at a time) 200 Calorie Row 150 Calorie Bike 100 Box Jumps(24,20) 75 Clean and Jerks(135,95)(115,75)(85,55)(55,35) 15 Rope Climbs-15′ (50 burpees) We are back to our...

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Friday!

Friday, April 8, 2016 Power Clean: Build to a 1 rep max Then, With a partner, for time: 3000 Meter Row(switch every 500m) Lets end the week with more 1 rep PR’s!  There have been a lot this week and I am sure that next week will be the...

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Opportunity

Thursday, April 7, 2016 “Open Gym” Today is another great opportunity to come in and get some skill work done.  You can also make up a workout you missed.  If you have missed or will miss any of the 1 rep max days you can do those as...

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Build It

Wednesday, April 6, 2016 Bench Press: Build to a 1 rep max Then, For Time: 10-8-6-4-2 Handstand Pushup(box) 2-4-6-8-10 Power Clean (135,95)(115,75)(95,65)(55,35) There were a lot of PRs Monday and I am sure you guys will be throwing up some big...

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