Most Recent Articles

Flashback Friday… 1.30.15

Posted by on Jan 29, 2015 in WOD | 0 comments

AE

Skill

5:00 legless rope climb practice

Or

5:00 rope climb practice for beginners

Strength

Advanced:
Front squat
8×2 @ 80% of last week’s 3RM EMOM

Beginner:
Front squat
3×5

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Throwback Thursday… 1.29.15

Posted by on Jan 28, 2015 in WOD | 0 comments

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Skill

3 sets of:

:30 AMRAP V-ups
:30 AMRAP flutter kicks

Rest 1:00 b/w sets

Strength

Advanced:
10×1 deadlift @ 80% of last week’s 3RM EMOM

Beginner:
Deadlift
1×5

Accessory Work

Barbell good morning, 3×10 – heaviest possible

-Superset with-

Barbell Yates row, 3xME 75/55

Cash Out

200m farmer’s carry – heaviest possible

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Wayback Wednesday… 1.28.15

Posted by on Jan 28, 2015 in WOD | 3 comments

Inspirational-Quotes-From2

Skill

5 sets of:

:25 AMRAP double unders
:35 Rest

Strength

Advanced

2 push press + 1 push jerk

15:00 to build to a heavy single

Beginner

Press

3×5

Metcon

On a 8:00 clock:

1000m row or 800m run
30 shoulder-to-overhead 155/105

In remaining time;

AMRAP bar muscle ups*

*Beginners sub out burpee pull ups

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Taco Tuesday… 1.27.15

Posted by on Jan 26, 2015 in WOD | 5 comments

Be-Successful-Picture-Quote

Skill

5:00 3-position snatch drills

Strength

Advanced
EMOM 7:00
1 power snatch + 1 hang power snatch + 2 OHS @ 70% of max SN

Beginner
Power snatch
5×3

Metcon

3 rounds for time of:

400m run
20 power snatch 95/65
15 TTB

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Motivational Monday… 1.26.15

Posted by on Jan 25, 2015 in WOD | 12 comments

motivationmonday

Skill

Every :30 for 5:00

4 kipping CTB pull ups

Scale down to:

-kipping pull up
-band-assisted pull up
-ring row

Strength

Advanced:
Back squat
15:00 to work up to a heavy single

Beginner:
Back squat
3×5

Metcon

AMRAP 15:00

25 wall balls
25 kettlebell swings 53/35
25 10m shuttle runs

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