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Wayback Wednesday… 10/1/14

Posted by on Sep 30, 2014 in WOD | 0 comments

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Barbell

Push press

15:00 to work up to a heavy single

Beginner:
3×5 press – heaviest possible

Metcon

EMOM 12:00

Minute 1: 6 push press 135/95

Minute 2: 10 hurdle jumps 24″/20″

Minute 3: 16 Russian KB swings 70/53

The Blaster

3×5 press AHAP

WOD:
A.
2x500m row (2min rest between efforts)

B.
6min AMRAP:
7 pull-ups
10 kb swings

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Taco Tuesday… 9/30/14

Posted by on Sep 29, 2014 in WOD | 4 comments

maria

Barbell

Snatch

15:00 to work up to a heavy single

Beginner:
5×3 power snatch – heaviest possible

Metcon

AMRAP 15:00

5 pull ups
10 push ups
15 air squats

Or

5 HSPU
10 alternating pistols
15 pull ups

Speed and Endurance

15-20min of run technique skills & drills

Main Set:
hill sprints x10
then:
4x400m as fast as possible (90sec rest)

Cool down/Stretch

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Motivational Monday… 9/29/14

Posted by on Sep 28, 2014 in WOD | 9 comments

cyn

Barbell

Back squat

15:00 to work up to a heavy single

Beginner:
3×5 – heaviest possible

Skill

Weighted pull ups

6-5-5 – Ascending weight per set

Metcon

E2MOM for 12:00

200 meter row

Or

200 meter run

*100% effort on each run/row

The Blaster

3×5 back squat AHAP

WOD:

3 rounds:
400m run
12 wall-balls
15 push-ups

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Flashback Friday… 9/26/14

Posted by on Sep 25, 2014 in WOD | 4 comments

guz

Barbell

Front squat

1×3 @ 80%
2×3 @ 85%

Beginner:
5×3 front squat – heaviest possible

Metcon

20-14-8-2

Hang Power Clean 95/65
Stationary Barbell Lunges 95/65*

*Barbell racked on back

The Blaster

5×3 front squat AHAP

WOD:

20-15-10-9

push ups
ball slams
box jump overs

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Throwback Thursday… 9/25/14

Posted by on Sep 24, 2014 in WOD | 0 comments

avina

Barbell

Snatch

2x through:

2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%

Beginner:
1×5 deadlift – heaviest possible

Skill

A. 3xME strict HSPU; Rest :30

B. 3×8 Pendlay row – heaviest possible; Rest :30

C. 3xME weighted hollow hold; Rest 2:00

Speed and Endurance

15-20min of run technique skills & drills

Main Set:
4.5 mile tempo run

*Harveston Lake route from the gym

Cool down/Stretch

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