Perfect Saturday Wod

Saturday, October 4, 2014: For Time: Run 800 Meters Then, 5 rounds: 12 Kettlebell Swings (53,35)(44,26)(26,18)(18,12) 9 Overhead Squats (95,65)(75,45)(65,35)(45,25) 6 Pushups Then, Run 800 Meters 20 Burpees This will be an awesome Saturday wod!...

Read more

Front Squat and EMOM

Friday, October 3, 2014 Front Squat: 10×3 @ 82% 1 rep max (1 set every 2 minutes) Then, Every minute on the minute(emom) for 5 minutes: 1st Minute: 1 Rope Ascent (15′), Max rep toes to bar. (T1,2,3- 3 pullups, max rep abmat situps) 2nd...

Read more

Mixed Up

Thursday, October 2, 2014 For Time: 50-40-30-20-10 Double Unders(single skips) Wall Balls (20,14)(14,10)(10,6) *Between each round perform 5 deadlifts (245,175)(225,155)(185,135)(135,85) Yesterday you all had some good practice jump roping and...

Read more

Practice

Wednesday, October 1, 2014: Bench Press: 5-5-5-3-3-3-1-1-1 Then, Skill work:  Jumping rope Check out Dan Bailey going over some double under technique: Today we will be working the bench press.  You will climb in weight as the reps get lower...

Read more

30

Tuesday, September 30, 2014: 4 Rounds for Time: 400 Meter Run 25 Squats 15 Push Press (115,80)(95,65)(75,55)(55,35) Another month is ending.  Everyone has done well this month and attendance has been up.  As we near the holiday season, try your...

Read more

Stronger Than Yesterday

Monday, September 29, 2014 Front Squat: 5×5 @ 77% 1 rep max Then, 21-15-9 Power Clean (135,95)(115,75)(95,65)(55,35) Pullup (banded)(ring row) A big thanks to everyone that supported “The Swayze” hero wod event!  It was really...

Read more

Master The Squat

Friday, September 26, 2014 Back Squat 10×3 @80% 1 rep max Then, For Time: 500 Meter Row 15 Handstand Pushups(abmat)(box)(pushups) Today we continue our squatting cycle with some heavier back squats.  Make sure that you take time to establish...

Read more