Make Up Day – Oct 22, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Back Squat 3-3-3-3-3 then 4x100m sled drag "Filthy Fifty" - 50 reps of: box jumps,…
Daily WOD – Oct 21, 2015
Snatch 1-1-1-1-1-1 Then 10 snatch grip deadlift negatives (3 second pause at mid thigh, kneecap and mid shin, 100% 1RM) WOD Notes: The snatch is a great way to work on explosive power, flexibility and…
Daily WOD – Oct 20, 2015
Complete 5 rounds of 1 minute at each station: row (1 cal=1 rep) slam balls (40/30#) rest WOD Notes: Today's workout is a good old fashioned interval metcon! The goal is to go as fast…
Daily WOD – Oct 19, 2015
AMRAP in 10 minutes of: 3 push jerks (205/125#) 5 hang power cleans (205/125#) 7 deadlifts (205/125#) WOD Notes: This workout will be limited by the push jerk for most athletes. Pick a weight that will allow…
Football WOD – Oct 18, 2015
Complete for time: 300m shuttle run (6x50 yd) Rest 2 minutes 15 deadlifts (315, 205#) 15 burpees 30 double unders 10 deadlifts (315/205#) 10 burpees 20 double unders 5 deadlifts (315/205#) 5 burpees 10 double unders…
Oct 17, 2015
“Filthy Fifty” For time: 50 box jumps (24/20″) 50 jumping pullups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbows 50 push press (45/35#) 50 back extensions 50 wall balls, (20/14# t0 10/9′)…
2 weeks to go!
There are only 2 weeks left in our Fall Nutrition Challenge! For those who started the challenge with us on 9/21, how is it going? We have a few athletes registered for the Gluten Free…
Daily WOD – Oct 16, 2015
Back Squat 3-3-3-3-3 Then 4x100m sled drag (40% SDC) WOD Notes: Compare to 140613.
Make Up Day – Oct 15, 2015
Join us between 4:30 and 7:30pm to make up one of the last 6 workouts. This week the choices are: Complete 3 rounds for time of: 50 wall balls, 100 double unders, 3 rope climbs…
Daily WOD – Oct 14, 2015
Partner Interval AMRAP in 15: 5R/5L single arm DB thrusters (50/30#) 10 yd bear sliders 10 box jumps (24/20") 10 yd bear sliders Community Notes: Happy Birthday Dan E!