WOD

WOD – 6/2/2014

WOD "Fran" 21-15-9 Thrusters 95/65lbs Pull-Ups Scale so you finish in under 7 minutes.  We will be running two heats during each class so you can have someone count reps for...

WOD – 6/1/2014

2 Person Team Row For Time: 1000m 750m 500m 250m Person 1 rows 1000m, then person 2 rows 1000m, then person 1 rows 750m, etc... Post times to...

WOD – 5/31/2014

STRENGTH 4 x Max STRICT Pull-Ups, any grip, rest 60s between attempts. TEAM WOD 5 Rds for time: 400m (run together) 30 Wallballs 20/14lbs 30 Deadlifts 185/125lbs Reps can be split up any way you want.  Runs must be started and completed together before moving onto...

WOD – 5/30/2014

WOD 7 Rounds for Time: 10 Burpee Box Jumps 24/20" 10 Hang Power Snatches 75/55lbs Post times to...

WOD – 5/29/2014

WOD 15 Minutes to a 1RM Clean (yes, squat) 10 Minutes to a 1RM Front Squat Abs - Coaches Choice Today we are testing.  You put in a lot of work over the past 6 weeks so lets see some PRs! Post weights to...

WOD – 5/28/2014

SHOULDER PreHab 3 rounds NOT for time: Face Pulls with a Band 15-20 Reps Scapular Wall Slide 10-15 Reps Scap Push-Ups 15-20 Reps WOD AMRAP 12 Minutes 15 Push Press 95/65 (75/55) 15 Russian Kettlebell Swings 53/35 (35/26) 30 Double-Unders (Speed Steps)   Post scores to...

WOD – 5/27/2014

Everyone did an awesome job on Murph.  Your Coaches are proud of you.  Big shout out to Grant for doing it in boots, pants, and a pack.  Grant also did 100 pull-ups, then 200 push-ups, then 300 air squats instead of breaking it up.  It was awesome to see the SOAR...

WOD – 5/26/2014

MURPH 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run If you have body armor or a 20lb vest, wear it.  Pull-Ups, Push-Ups and Squats can be broken up anyway you want. In the face of danger and certain death, Navy SEAL Lt. Michael Murphy moved in the...

WOD – 5/24/2014

Regular schedule tomorrow, gym closed Sunday, 10am and 11:15am Murph on Monday, 1pm BBQ!   TEAM WOD 150 Calorie Row 150 Walking Lunges 100 Kettlebell Swings 53/35lbs 100 Toes to Bar 100 Kettlebell Swings 150 Walking Lunges 150 Calorie Row Post times to...

WOD – 5/23/2014

Holiday Schedule:  Open normal hours on Saturday.  Closed on Sunday.  10am and 11:15am only on Monday.  BBQ at 1pm on Monday!  Bring drinks and a delicious paleo (or not paleo) dish.   SHOULDER PREHAB 3 Rds NOT for time, 10-15 reps each: Banded Face Pulls Scapular...

WOD – 5/22/2014

TESTING 2 Attempts at Max Strict Pull-Ups.  This can be done today or tomorrow. STRENGTH/SKILL 15 Minutes to a Max Hang Clean + Clean. 85% of above EMOM for 7 minutes. MIDLINE Coaches Choice Post reps/weights to comments.   Some...

WOD – 5/21/2014

WOD 21-18-15-12-9 Handstand Push-Ups Deadlifts 185/125 (135/95) ***If you don't have HSPUs in any form, sub with pike push-ups.  IF you do not have HSPUs AND you don't have push-ups, sub with push-ups.*** Post times to...

Personal Training

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