Hero WOD: J.J. For time: 1 Squat Clean, 185/125 lbs 10 Parallette Handstand Push-ups 2 Squat Cleans, 185/125 lbs 9 Parallette Handstand Push-ups 3 Squat Cleans, 185/125 lbs 8 Parallette Handstand Push-ups 4 Squat Cleans, 185/125 lbs 7 Parallette Handstand… Read more »
Workout of the Day
Saturday, June 24th
Conditioning: Partner WOD – For time: 42 Synchronized Alternating Dumbbell Snatches, 50/35 lbs 21 Synchronized Single Arm Dumbbell Thrusters, 50/35 lbs 50 Double Unders 30 Synchronized Alternating Dumbbell Snatches, 50/35 lbs 15 Synchronized Single Arm Dumbbell Thrusters, 50/35 lbs 50… Read more »
Friday, June 23rd
Conditioning: For time (20 min cap): 50 Air Squats 40 Sit-ups 30 Pull-ups 20 Hand Release Push-ups 10 Deadlifts, 225/155 lbs 50 Goblet Squats, 44/26 lbs 40 American Kettlebell Swings, 44/26 lbs 30 Chest-to-bar Pull-ups 20 Handstand Push-ups 10 Deadlifts,… Read more »
Thursday, July 22nd
Strength: Tempo Back Squat – 5×3 @ 31X1 – 75-80% Note: 3 second negative, 1 second pause a bottom, up fast, 1 second pause at top WOD: AMRAP 98 SDHP 95/6512 Front Squat 95/6516 Push Press 95/65 Note: This is… Read more »
Wednesday, July 21st
Stength: 4 sets:Barbell Row – 8 repsBarbell Shrug (clean grip) – 8 reps Note: if needed, drop and reset after the rows, but ideally to build grip we will do these movements without dropping. Working on our overall pulling strength… Read more »
Tuesday, July 20th
Strength: 3 Sets of:Max Effort Strict Press @ 75%5 Push Jerks Note: For the strength, we are using 75% of our 1RM strict press, performing max reps until failure. Then we are immediately transitioning into push jerk to achieve 5… Read more »
Monday, July 19th
Strength: Deadlifts: 5 clusters of 3 building from 80 to 90% Note: Cluster – 3 reps but we are dropping and completely resetting on each rep (no more than 10-15s between lifts). First set at 80%, build over sets to… Read more »
Sunday, July 18th
Come join us for open gym from 1000-1200!
Saturday, July 17th
Happy Birthday Coach Miranda! For Time (teams of 2)200 Med Ball Sit Ups w/ partner in dead hang150 Dual DB Deadlifts w/ partner in deadlift hold 95/65100 Dual DB Front Rack Alt. Lunge w/ partner in front rack BB hold… Read more »
Friday, July 16th
Strength – Front Squat : 5 @ 75%, 4 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95% Conditioning: 3 rounds for time of: Run, 400 m 30 Front Squats, 75/55 lbs 15 Sumo Deadlift High-pulls, 75/55 lbs… Read more »