Category: Blog

WOD – 10/22/2014

Barbells for Boobs is this Saturday.  It will start at 10am with a group picture and a warm-up.  First heat will go at 10:30am.  Please wear pink and register your team at HERE! AMRAP 20 Minutes 400m 15 Toes to Bar 15 Kettlebell Swings 53/35lbs   Compare to October 1st, 2014.   Post scores to …
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WOD – 10/21/2014

SKILL Pistols – keep moving towards an unassisted pistol.  If you have them, play with adding weight.  Do at least 15-20 reps per side. WOD 100 Double-Unders 10 Handstand Push-Ups 75 Double-Unders 15 Handstand Push-Ups 50 Double-Unders 20 Handstand Push-Ups *No more than 1 abmat allowed, otherwise do pike push-ups.  Don’t have double-unders?  NO singles …
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WOD – 10/20/2014

STRENGTH DAY Back Squat – 75% x 5, 85% x 3, 95% x 1+ Strict Press – 75% x 5, 85% x 3, 95% x 1+ Pull-Ups – everyone is on Day 1.  Make sure you add the appropriate reps/time from the previous time you did day 1. *Remember that the back squat and strict press …
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WOD – 10/19/2014

FUN DAY RUN DAY 800m, rest 3 minutes, 600m, rest 2 minutes, 400m, rest 1 minute, 200m *Score is total time, including the rest.*   Post scores to comments.

WOD – 10/18/2014

TEAM RACE AMRAP 20 Minutes: Overhead Kettlebell Lunges Rowing V-Ups Thrusters   Post scores to comments.

WOD – 10/14/2014

SKILL HSPUs – work on strict if you don’t have them by completing 20-30 negatives.  Work on just kicking up if you need to.  Go for deficit STRICT if you can.  You want to accumulate 20-30 reps of whatever progression you are on. WOD 100 Double-Unders then, 5 Rds: 10 Toes to Bar 10 Sumo …
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