Most Recent Articles

Taco Tuesday… 9/23/14

Posted by on Sep 22, 2014 in WOD | 0 comments

speedend

Barbell

Clean

3x through the following:

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

Beginner:
5×3 power clean – heaviest possible

Metcon

AMRAP 8:00

25 double unders
2 TTB

25 double unders
4 TTB

25 double unders
6 TTB

25 double unders
8 TTB…

*Ascending TTB reps as high as possible until end of 8:00

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Motivational Monday… 9/22/14

Posted by on Sep 21, 2014 in WOD | 6 comments

dawnp

Barbell

Back squat

1×5 @ 80%
2×3 @ 85%

Beginner:
3×5 – heaviest possible

Skill

Strict weighted pull ups

5-5-5 – Ascending weight per set

Metcon

“Death By 10 Meters”

Minute 1: 1 10 meter shuttle sprint
Minite 2: 2 10 meter shuttle sprints
Minute 3: 3 10 meter shuttle sprints

*Continue on until unable to complete work in alloted minute.

The Blaster

3×5 back squat

WOD:

6 rounds
200m row
10 goblet squats
10 KB snatches (alternate 5left, 5right)

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Flashback Friday… 9/19/14

Posted by on Sep 18, 2014 in WOD | 2 comments

ragnar

Barbell

Front squat

3×3 @ 75%
2×3 @ 80%

Beginner:
5×3 front squat – heaviest possible

Metcon

Partner WOD:

In teams of 3, with 1 person working at a time, perform:

70 calorie row
60 KB swings 70/53
50 burpee box jumps 24″/20″
40 front squats 135/95

The Blaster

A.
Front Squat
5×3 AHAP

B.
6 Rounds:
10 ring rows
10 wall balls
10 burpees

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Throwback Thursday… 9/18/14

Posted by on Sep 17, 2014 in WOD | 0 comments

cruiser

Barbell

Power clean

2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%

Beginner:
5×3 power clean – heaviest possible

Skill

3xME strict ring dips; Rest 1:00

3×10 good morning – heaviest possible; Rest 2:00

Speed and Endurance

15min of run technique skills & drills

Main Set:

2×800(1min30sec rest)
2×1000(walk back recovery)
2×800(1min30sec rest)

Cool down/Stretch

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Wayback Wednesday… 9/17/14

Posted by on Sep 16, 2014 in WOD | 11 comments

AP1A0046

Barbell

Split jerk

1RM

Then;

5×1 @ 85%

Beginner:
3×5 press – heaviest possible

Metcon

21-15-9

Cluster 115/75
CTB pull ups

The Blaster

A.
Press
3×5 AHAP

B.
21-15-9
kb swings
pull-ups

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