Most Recent Articles

Flashback Friday… 1.23.15

Posted by on Jan 22, 2015 in WOD | 2 comments

gman

Skill

Alternating Tabata

Toe touches
Plank hold

*8 rounds of work total

Strength

Advanced

Front squat

15:00 to build to a heavy set of three

Beginner

Front squat

3×5

Metcon

4 rounds for time of:

10 KB swings 70/53
10 alternating pistols*
10 box jump overs 24″/20″

*Beginners sub out kettlebell lunges

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Throwback Thursday… 1.22.15

Posted by on Jan 21, 2015 in WOD | 0 comments

purple ladies

Skill

3 sets, not for time of:

8-10 strict HSPU
10 Russian KB swings – heavy

Strength

Advanced

Deadlift

10:00 to work up to a heavy set of 3

Beginner

Deadlift

1×5

Accessory Work

Bulgarian split squat w/ KBs, 3×8 (8 ea. leg) – heavy

Z press, 3×10 – heaviest possible, with a focus on technique

-Superset with-

Barbell skull crusher 3 sets to failure*

*Barbell skull crusher performed while laying on back

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Wayback Wednesday… 1.21.15

Posted by on Jan 20, 2015 in WOD | 1 comment

jayg

Skill

5 sets of:

:25 AMRAP double unders
:35 Rest

Strength

Advanced:
Every :30 for 6:00
1 push jerk @ 85% of last week’s 3RM

Beginner:
Press
3×5

Metcon

EMOM 7:00

7 burpees

In remaining time, AMRAP thrusters 75/55

*Score is total number of completed thrusters

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Taco Tuesday… 1.20.15

Posted by on Jan 19, 2015 in WOD | 3 comments

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Skill

5:00 on-toes split jerk drill practice

Strength

Advanced
2 cleans + 1 split jerk
15:00 to work up to a heavy single

Beginner
5×3 power clean

Metcon

5 rounds for time of:

5 power cleans 185/135
10 CTB pull ups

Rest 1:00 after each round

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MLK Monday… 1.19.15

Posted by on Jan 18, 2015 in WOD | 3 comments

mlk

Skill

3 Sets.. Not for time of:

1 Rope Climb*
5-7 Kipping TTB
:20 Handstand Holds**

*Beginners sub out 2 scaled rope climbs or 5 banded pull ups
**Advanced athletes, do freestanding handstands

Strength

Advanced:
Back Squat
8×2 @75% of last weeks 3RM EMOM

Beginner:
Back Squat
3×5

Metcon

800m Run
10 OHS 135/95
4000m Run
12 OHS 115/75
200m Run
14 OHS 95/65

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