Most Recent Articles

Flashback Friday… 8/29/14

Posted by on Aug 28, 2014 in WOD | 3 comments

purple ladies

Barbell

1 1/4 front squat

3×3 @ 75%
1×3 @ 80%

Metcon

AMRAP 15:00

15 hurdle jumps 24″/20″
10 HSPU
5 front squats 185/125

The Blaster

A.
3x Max effort weighted plank holds

B.
15min AMRAP:
200m Sprint
14 Sit-Ups
12 Pull-Ups
10 Wall Balls

Read More

Throwback Thursday… 8/28/14

Posted by on Aug 27, 2014 in WOD | 0 comments

bmbxtemec

Barbell

High hang clean + hang clean + jerk
5×1 @ 80% of max CJ

Beginner:
5×3 power clean – heaviest possible

Skill

Clean-grip deadlift

8×3 @ 55% of max deadlift EMOM

Kipping CTB pull ups

EMOM 10×3 @ most difficult version possible (butterfly CTB pull ups, regular kipping CTB pull up, kipping pull up, banded kipping pull up, etc.)

*Reps are for quality.

Midline

3x Max Effort L-sit hold; Rest 1:00 b/w attempts

Speed and Endurance

15min of run technique skills & drills

Main Set:
3x1mile (2min rest)

Cool down/Stretch

Read More

Wicked Wednesday… 8/27/14

Posted by on Aug 26, 2014 in WOD | 9 comments

2014-08-25 04.52.45

Barbell

Push Press

3RM
Then;

3 @ 80%
3 @ 85%
3 @ 90%

*Percentages based off of 3RM. Keep 3RM effort under 10:00.

Beginner:
3×5 press – heaviest possible

Metcon

E3MOM for 12:00

400m run

In remaining time;

AMRAP KB swings 70/53

The Blaster

A.
3×5 Press AHAP

B.
5 Rounds:
200m Row
8 Pull-Ups
10 Box Jump Overs

Read More

Taco Tuesday… 8/26/14

Posted by on Aug 25, 2014 in WOD | 11 comments

5amtemec

Barbell

Hang Snatch

2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%

Beginner:
5×3 power snatch – heaviest possible

Metcon

8 rounds for time of:

3 burpee bar muscle ups*
5 overhead squats 135/95

*Beginners sub 6 burpee pull ups

Speed and Endurance

15min of run technique skills & drills

Main Set:
King of the hill (Be ready)

Cool down/Stretch

Read More

Motivational Monday… 8/25/14

Posted by on Aug 24, 2014 in WOD | 14 comments

keep-calm-and-lift-weight-gym-quotes

Barbell

Pause back squat

3×5 @ 75%
1×5 @ 80%

Beginner:
3×5 back squat – heaviest possible

Skill

Strict pull ups

3 sets of Max Effort

*Advanced athletes do weighted pull ups. Work in between back squat sets.

Metcon

AMRAP 5:00

3 power cleans 185/125
5 hand-release push ups
7 air squats

Rest 1:00 then;

AMRAP 5:00

5 deadlifts 185/125
10 ball slams HEAVY

The Blaster

A.
Back Squat
3×5 AHAP

B.
4x3min Rounds (rest 1min between rounds):
15 air Squats
10 Alternating KB Snatches (5 left, 5 right)
5 Burpees

Read More