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WOD – Wednesday – 06/25/14

WOD – Wednesday – 06/25/14

    A) 3 Rounds Not For Time3 3 Muscle ups (scale to MU Progression) 5 HSPU or 30 Second Handstand hold (face wall if needed) 1 Rope Climb (or 2 descending/ascending planks)   B) 10-1   (For Time) Hang Snatch 95/65 Box Jumps 24/20 (Games Std) Do […]

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WOD – Tuesday – 06/24/14

WOD – Tuesday – 06/24/14

  A) 10 Minute Clock: 800m Run 40 KB Swings 53/35   RX+ do 70/53 15 pullups Max double unders in remaining time (scale to lateral hops over abmat)          Rest 5 minutes   B) 10 Minite Clock: 800m Run 40 SDHP 53/35     RX+ do […]

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WOD – Monday – 06/23/14

WOD – Monday – 06/23/14

  A) Back Squats3-3-3-3-3 Find 3 rep-max in 5 sets * Take 1 warm up set first. You pick weight and reps. Ask coach if needed. ** Be safe. Keep Chest up. Be prepared to dump bar off back. Coach to revew dumping bar   B) 4 […]

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Bootcamp is Changing to 5:20AM

Bootcamp is Changing to 5:20AM

SET YOUR ALARMS!!!!!!! Bootcamp is now 5:20 instead of 5:30. We want to get you guys out early so you can get on with your day!! The class will now end at 6:10.

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WOD – Friday – 06/20/14

WOD – Friday – 06/20/14

  For Time: Deadlift    10,000 / 6,800 lbs (male/female) 400m Run Power Clean 7,500 / 5,000 lbs 400m Run Push Jerk 5,000 / 3500 lbs   The Rule: You choose your weight x reps to lift total pounds. Example: 225# x 44 reps = 10,000#, or […]

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WOD – Thursday – 06/19/14

WOD – Thursday – 06/19/14

  ENDURANCE DAY THURSDAY   A) AMRAP 6: 250m row 10 Burpees over rower B) AMRAP 6: 200m run (or 30 double-unders if raining…scale to 60 singles) 10 dips (you may scale to 15 push-ups) C) AMRAP 6: 20 OH Plate walking lunges (35/25) 15 Abmat sit-ups […]

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WOD – Wednesday – 06/18/14

WOD – Wednesday – 06/18/14

  A) 3 sets. Not For Time 4 Muscle ups (scale to MU Progression) 4 Turkish Gettups 30 Double unders (scale to 30 jumps. Keep verticle…bounding)   B) AMRAP 10: 5 Power cleans 135/95 5 box jump overs 24/20 5 handstand push-ups 10 pullups

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WOD – Tuesday – 06/17/14

WOD – Tuesday – 06/17/14

  A) 5 RFT: 20 OHS 45/35 (scale to back squats) 15 KB Swings 53/35 10 TTB 1 Rope Climb* (scale to 2 planks) 200m Run Rest 1 minute between rounds * rope climb can be done any time during round   B) Back Squat 3×5 @ […]

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6 WEEK STRENGTH & MUSCLE ‘GAIN’ CHALLENGE

6 WEEK STRENGTH & MUSCLE ‘GAIN’ CHALLENGE

  What: 6 Week Challenge to test strength gains on the primary lifts When: Starts July 6th – August 17th The Lifts: Back Squat, Clean, Jerk, Snatch & Bench Press Why: Why not??? Get stronger! Improve lean muscle mass. Improve lift movement & Technique. Add some size to […]

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WOD – Monday – 06/16/14

WOD – Monday – 06/16/14

A) Push Jerk: 10 Minutes only to build to a moderately heavy set of 3 (Do not post load. Take from ground. Focus on technique)   B) For Time: 100 push jerks 115/75 perform 5 burpees at the top of each minute. (including zero) Rest exactly 3 […]

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