Open Gym from 1000 to 1200!
Blog
Sunday, August 1st
Please come in and join us for open gym from 1000-1200!
Friday, July 30th
Pulling Strength: 4 rounds for quality of: 5 Deadlifts @ 70% 1RM, Pull-ups @ 60% of max reps. Conditioning: Complete as many rounds as possible in 8 mins of: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 6 Box Jump Overs,… Read more »
Tuesday, April 13th
Strength: Back Squat 5×5 at 75% 1RM – Weights are 5% less than what we would typically program for a 5×5, meaning rest should be reduced. Run a clock, rest time should be 90s and never to exceed 2 minutes,… Read more »
Monday, April 5th
Strength – Bench Press 4×5 *while we tested out a 3RM and not a 1RM, you can input your 3RM number and divide by .93 to get your theoretical 1RM number that we will use for percentages. If I tested… Read more »
Thursday, February 18th
5am and 6am classes canceled tomorrow due to expected inclement weather; 9:30am and evening classes TBD. Skill: HS Walk Practice: 20 minutesKicks-to-WallAround the worlds on boxHS Holds on wallWall Facing HS HoldsWall Supported shoulder tapsWall WalksFreestanding kick upsAccumulate 200′ walks… Read more »
Thursday, December 17th
Gymnastic Strength – Strict Pull up 4×5 at 31X1 tempo (3 sec negative, 1 sec pause at top and bottom Conditioning: Pacing work – Every 3 mins for 15 mins do: 15 Wall Balls, 20/14 lbs 12 Double Dumbbell Deadlifts,… Read more »
Monday, November 22nd
Push Press/Push Jerk technique work – spend 10-15 minutes working on technique, 10/10/8/8/6/6 sets for quality. Conditioning: For time – 300m row, 15 power snatch 115/75, 250m row 12 power snatch, 200m row 9 power snatch, 150m row 6 power… Read more »
Monday, October 5th
Strength: Bench Press 4×10 @ 60% WOD: 5 Rounds60s Assault bike60s KBS 53/3560s DB Push Press 35/2060s rest
Friday, September 4th
Gymnastic Skill: Ring/Bar MU work Work on Hips to Bar, Jumping turnovers, kipping drills, ect on the bar for those without any Mus, and for those with bar but not ring utilize banded ring MU, hips to ring, and turnover… Read more »
Today's WOD
Saturday, October 23rd
Partner WOD: Teams of 2: For time: 50 Thrusters, 115/85 lbs — then — 8 rounds of: 15 Wall Balls, 20/14 lbs 12 Push-ups 9 Toes-to-bars 6 Power Cleans, 115/85 lbs 3 Shoulder-to-Overheads, 115/85 lbs — then — Row, 2000 m
Reps can be split however, but we want to push the buy in and get it done with as soon as possible. Ideally the cleans and S2O should be one set unbroken.
Posted in Workout of the Day
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