Today: Strength: Overhead Squat for a heavy 3 Then 3 rounds for time: 12 Overhead Squats (115, 75) 50 Double unders
Friday, Dec 8th
Dan Broughton
Friday Dec 9th
Today: 10-9-8-7-6-5-4-3-2-1 sets of sit-ups with a 100 meter sprint between each set
Thursday, Dec 8th
Today: Strength: Perform 5 perfect Sumo Deadlifts. Weight does not need to be heavy. Sumo Deadlift performed at West Side Barbell Then, Perform 10 reps of perfect barbell good mornings. *DL and Gm’s are done separately. METCON 3 rounds 50… Read more »
Weds, Dec 7th
Today: Strict Press 1rm Push Press 3Rm Jerk 5RM *Learn to bring the bar down safely during your warm-up. The bar should be brought down with some built up ECCENTRIC CONTRACTION. Eccentric contraction is the ability to oppose the load… Read more »
Weds, Dec 7th
Today: Alternating Tabata squats and Tabata pushups (8 full rounds of each)
Tuesday, Dec 6th
Don’t forget that our Holiday party is coming up on the 17th of December. The Johnson family will be hosting so check out the event on the whiteboard and/or the Facebook community page. Today: 1) 5 Rounds of: :30 V-ups… Read more »
Mon, Dec 5th
Today: Back Squat 6×2 @ 90% METCON 4 RFT 15 CTB pull-ups 25 Wall Balls
Monday, Dec 5th
Today: 5 Rounds: Run 200m, 10 squats, 10 pushups
Hero wod club meeting
We are meeting at 10am for HERO wod with the pictured coach. Be there
Saturday Dec 3rd
Today: 10 Rounds: 10 pushups, 10 situps, 10 squats
Today's WOD
Friday, May 3rd
E2MOM 10 5 Weighted Pull Ups Immediately into E2MOM 10 5 Weighted Ring Dips
Strength – if scaling we want to find a scale that will produce a challenging set of 5 for each of the 10 sets (5 sets of dips, 5 sets of pull ups)
For Time (10 min cap) 21/15/9 Overhead Squats 95/65 | 75/55 | 45/35 Bar Facing Burpees
Workout – short and sweet burner, lets try and go big on the barbell and consistent on the burpees.
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