Pause

Monday, December 14, 2015 Pause Front Squats:(3 seconds) 3-3-3-3 Then, 3 rounds for time: 7 Squat Cleans(135,95)(115,75)(75,55)(55,35) 14 Pullups Our strength work today is going to involve a pause to our front squat.  In the bottom of the front...

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Embrace It

Saturday, December 12, 2015 35 Minute AMRAP: 800 Meter Run 15 Burpees On average the majority of our workouts are in the 8-15 minute range.  We will run it out to 20 minutes at least once a week and pretty regularly on Saturdays we go longer...

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Every Minute

Friday, December 11, 2015 EMOM x 12 minutes (Every Minute On the Minute) 4 Rounds of: Minute 1: Clean and Jerk x 1 (building each round) Minute 2: Unbroken Toes to Bar x 10 (knee raises)(abmat) Minute 3: Rest Then, 3 Rounds for Time: 7 Deadlifts...

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Recoup

Thursday, December 10, 2015 Mobility, Rest and Recovery Day-With Skills Spend an hour with us working on mobility and skills.  This is a great day to help recoup from the last 3 days of wods.  Also, we have seen a lot of new skills learned and...

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In the Minute

Wednesday, December 9, 2015 4 Rounds for Reps: 1 Minute Pushups 1 Minute Kettlebell Swings(53,35)(44,26)(26,18) 1 Minute Box Jumps(24,20) 1 Minute Row(calories) 1 Minute Rest Today your goal is to get as many reps as possible at each station.  We...

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Down and Up

Tuesday, December 8, 2015 Back Squat: 2-2-2-2-2 Then, (for time) 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High pull (95,65)(75,55)(55,35)(35,15) 1-2-3-4-5-6-7-8-9-10 Thruster (95,65)(75,55)(55,35)(35,15) Our strength work today is going to be back...

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07 Dec 15

Monday, December 7, 2015 20 Minute AMRAP: 12 Power Cleans (135,95)(115,75)(95,65)(55,35) 7 Pullups (banded)(ring row) 41 Double Unders Today’s wod is in honor of of the 2,403 Americans that were killed in the attack on Pearl Harbor.  The...

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