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Workout of the Day-11/4/2017

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WOD

From 0:00 – 5:00, perform:
400m Run
21 Front squats (95/65)
Rest remaining time

From 5:01-10:00, perform:
400m Run
15 Front squats (135/95)
Rest remaining time

From 10:01-15:00, perform:
400m Run
9 Front squats (185/125)
Rest remaining time

From 15:01-20:00, perform:
400m Run
Max front squats in remaining time (205/155)


Olympic Lifting

Part 1
Establish 1RM power clean + power jerk

Part 2
3×3 Front squat @ 100% of 1RM clean

Workout of the Day-11/3/2017

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WOD

Part 1
Week 5 of push press strength cycle
Push press
5×3 @ 85% of 1RM push press

Part 2
21-15-9 reps for time of:
Push press (135/95)
Toes-to-bar


Strength

Part 1
4 rounds:
5 Strict pull-ups (1130 tempo)
Rest :30
10 Single-arm KB high pull per arm

Rest 2:00 between rounds

Part 2
5 rounds:
100′ carry (50’/50′); offset carry

Rest as needed between rounds

 

Workout of the Day-11/2/2017

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WOD

Part 1
3 rounds for time of:
60 Double unders
30 DB snatch (50/35)
20 Burpee box jump overs (24″/20″)

Part 2
3 rounds NOT for time of:
Max unbroken ring rows
:60 Chinese plank

Rest as needed between rounds


Olympic Lifting

Part 1
Pause clean
6×2 @ 80% of 1RM

Part 2
Front squat + jerk
5×2 @ 90% of 1RM


FitWOD

Tabata (:20 on/:10 off)
8 rounds:
Skater jumps
Burpee (no jump)
Ring rows
Push-ups
Sit-ups
Double-unders
Ball slams (35/25)

 

Workout of the Day-10/31/2017

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Congrats to our Halloween party costume winner, Dave Mahoney (as Aerosmith’s Steven Tyler)!

WOD

Partner “Eva”
With a partner, perform 5 rounds for time of:
800m Run
30 KB swings (American) (2pd/1.5pd)
30 Pull-ups

800m runs to be performed together; alternate work and rest for KB swings and pull-ups, splitting reps evenly as desired


OLYMPIC LIFTING

Part 1:

Snatch Pause in bottom of OHS

6×2 to 80%

Part 2:

Overhead Squat Pause

5×2 at 100% of Max Snatch


FitWOD

“Helen”
3 rounds for time of:
400m Run
21 KB swings (American) (1.5pd/1.0pd)
12 Pull-ups

Workout of the Day-10/30/2017

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WOD

3 rounds
12-9-6 reps for time of:
Calorie row
Air squats
Shoulder to overhead (95/65)

Rest 3 mins between rounds


Strength

EMOM 9
Min 1: 5 touch-and-go snatches
Min 2: 5 touch-and-go snatches
Min 3: Rest
Min 4: 5 touch-and-go snatches
Min 5: Rest
Min 6: 8 touch-and-go clean & jerks
Min 7: 8 touch-and-go clean & jerks
Min 8: Rest
Min 9: 8 touch-and-go clean & jerks

**Use same weight from 10/16**

Workout of the Day-10/28/2017

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Halloween party
Saturday 5PM-8PM
Drinks and snacks provided
Best costume wins $50 in retail credit!

WOD

Part 1
Week 4 of push press strength cycle
Push press
3×5 @ 82.5% of 1RM

Part 2
5 rounds for time of:
7 Clusters (95/65)
10 Ring push-ups


Olympic Lifting

Part 1
Establish 1RM snatch

Part 2
Overhead squat
3×3 as heavy as possible
Rest as needed between sets

Workout of the Day-10/27/2017

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WOD

For time:
12 Ring muscle-ups
30 Burpee box jump overs (24″/20″)
9 Ring muscle-ups
20 Burpee box jump overs (24″/20″)
6 Ring muscle-ups
10 Burpee box jump overs (24″/20″)


Strength

Part 1
4 sets, rest 2 mins between sets:
Max chin over bar hang
–Rest 30 secs–
10 Bent over double DB row
20 Alternating hammer bicep curls (10/arm)

Part 2
5 sets:
100′ Front rack/suitcase carry
Switch positions halfway through