Daily WOD – Mar 5, 2016
DB shoulder press 1-1-1 DB push press 3-3-3 DB push jerk 5-5-5 WOD Notes: This is a heavy shoulder day! The goal is to find a 1 rep max strict press, 3 rep max push press…
Open WOD – Mar 4, 2016
"Open 16.2" In 4 minutes complete: 25 t2b 50 double unders 15 cleans (135/85#) If completed, 4 more minutes to complete: 25 t2b 50 double unders 13 cleans (185/115#) If completed, 4 more minutes to…
Make Up Day – Mar 3, 2016
Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are:
- “Open 16.1” – AMRAP in 20 minutes of 25ft OH walking lunges (95/65#), 8 bar facing burpees, 25 ft OH walking lunges (95/65#), 8 C2B pull ups
- 21-18-15-12-9-6-3 reps of KB SDHP, wallballs (20/14# to 10/9′), tuck ups
- Every 2 minutes for 10 rounds complete 1 rope climb, 2 clean and jerks (80%), 3 burpees
- Front Squat 3-3-3-3-3 then 200m R/L of 1 arm KB front rack carry
- Complete 30-20-10 and 10-20-30 of power clean and jerks (135/85#), box jumps (24/20″)
- In 6 minutes complete 400m run then AMRAP of 15 goblet squats (70/53#), 50 double unders. Repeat for a total of 3 rounds.
Daily WOD – Mar 2, 2016
In 6 minutes complete: 400m run Then in the remaining time AMRAP: 15 goblet squats (70/53#) 50 double unders Rest 2 minutes and repeat for a total of 3 rounds. Reminder: Jon Herting is coming…
Daily WOD – Mar 1, 2016
Complete for time: 30 power clean and jerks (135/85# NTE 60% 1RM) 10 box jumps (24/20") 20 power clean and jerks (135/85#) 20 box jumps (24/20") 10 power clean and jerks (135/85#) 30 box jumps…
Daily WOD – Feb 29, 2016
Front Squat 3-3-3-3-3 Then 1 arm KB front rack carry 200m R/L PT Notes: Physical Therapist John Herting is holding hours again at ICA on Saturday, March 12 during gym hours. If interested, you can…
Football WOD – Feb 28, 2016
Complete a round of the following every two minutes for 10 rounds: 1 rope climb 2 power clean and jerks (80% 1RM) 3 burpees WOD Notes: Complete each round as fast as humanly possible and…
Daily WOD – Feb 27, 2016
21-18-15-12-9-6-3 of KB sumo deadlift high pull (53/35#) Wall ball (20/14# to 10/9') Tuck ups WOD Notes: Today should be a medium metcon, great for recovery for anyone beat up from Friday's lunges. Open Notes:…
Open WOD – Feb 26, 2016
"Open 16.1" - AMRAP in 20 minutes of: Option A: 25ft OH walking lunges (95/65#) 8 bar facing burpees 25ft OH walking lunges (95/65#) 8 c2b pull ups Option B: 25ft front rack walking lunges…
Make Up Day – Feb 25, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: AMRAP in 11 minutes of: 5 c2b pull ups, 10 power snatches (95/65#), 20 double…