Workout of the Day
Thursday 01.08.15
Skill/Strength/Buy-in: TBD WOD: "Macho Man” EMOM 15 3 Power Cleans 185/135 3 Front Squats 185/135 3 Jerks 185/135 (Use roughly 60% of your max Clean and Jerk or less, i.e. to use 185# you should have a max of at least 300#) If you complete 10 rounds, add one rep to...
Wednesday 01.07.15
Skill/Strength/Buy-in: Overhead Squat EMOM Minutes 1-5: 5 Reps Minutes 6-10: 3 Reps Minutes 11-15: 1 Rep Every 5 minutes increase the weight for your Overhead Squats. During the last five minutes you may increase each minute to a heavy single. Bars should be taken...
Tuesday 01.05.15
Skill/Strength/Buy-in: Turkish Get-ups WOD: Tabatas w/ Kettlebell KBS Push Press, right arm Push Press, left arm Goblet Squats HAPPY WODDING!!
Monday 01.05.15
Skill/Strength/Buy-in: EMOM 10 Odd, 5-8 strict pull ups Even, 5-8 dips *movement can be weighted if too easy WOD: 100 Double Unders 90 Squats 80 Sit-ups 70 Ball Slams 60 WBS 50 Push-ups 40 Pull-ups 30 Box Jumps 20 Burpees 10 HSPU *to scale, perform as partner wod...
Friday 01.02.15
Skill/Strength/Buy-in: Clean practice WOD: Mainsite 12/10/14 In front of a clock set for 12 minutes with a (135lb/95lbs) barbell: 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat cleans 3 minutes of...
Thursday 01.01.15
HAPPY NEW YEAR!!! Only one class today at 1300 (1pm). Enjoy your day, and the many more to come. "Hangover Helper" Team WOD, TBD.
Wednesday 12.31.14
Skill/Strength/Buy-in: 20 min to establish 1RM Deadlift WOD: Fran HAPPY NEW YEAR'S EVE WODDING!
Tuesday 12.30.14
Skill/Strength/Buy-in: Split Jerk practice WOD: Evil Karen 150 WBS EMOM perform: odd-3 Burpees even-3 HSPU HAPPY WODDING!!
Monday 12.29.14
Skill/Strength/Buy-in: Weighted Good Mornings 5x5 WOD: AMRAP 7 6 Renegade Man-makers 6 T2B -rest 2 min- AMRAP 7 6 OVHD Lunges 45/25 6 T2B HAPPY WODDING!!
Friday 12.26.14
Welcome back ladies and gents. Hope Santa brought you all you asked for (gainz, PR's). Time to get back at it. FYI, no 0530 class. Skill/Strength/Buy-in: 15 min goat work WOD: Angie (30 min cap) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats HAPPY WODDING!!