***Murph Prep #1, bring your vest!*** Strength: Back Squat – 3×5 @ 85% of 10RM, 3×2 @ 100% of 10RM Strength – our focus today is going to be on a controlled decent into the squat with a strong, explosive… Read more »
Wednesday, March 30th
Blog
Saturday, February 26th
Partner WOD: Teams of 2 Ascending AMRAP 30 10/20/30/40/50/ect Power Clean 95/65 Box Jump Overs 24″/20″ Push Press 95/65 TTB We have an ascending AMRAP today, meaning we will start with 10 of each movement and continue adding 10 for… Read more »
Sunday, February 13th
Come and join us for Open Gym from 1000-1200!
Saturday, February 12th
Valentine’s Day WOD: Teams of 2 (40 min cap) 3 rounds for time of: Run, 400 m 30 Burpee Over Partners 30 Synchronized Kettlebell Deadlifts, 53/35 lbs 30 Synchronised Dumbbell Box Step Ups, 35/20 lbs 30 Kettlebell Goblet Lunges, 53/35… Read more »
Thursday, January 6th
Strength: Deadlift singles – 5×3 at 70%, 70%, 80%, 80%, 85% Deadlift reps should not be touch and go, lets focus on pulling the slack out of the bar, finding our brace and making it the strongest pull from the… Read more »
Friday, November 5th
Happy Birthday Coach Chris! Strength: 20 minutes to find 1 rep max Bench Press Conditioning: AMRAP 14 – 5 Dumbbell Man Makers 35/20 10 Toes-to-Bar, 15 Wall Balls 20/14, 25 Double Unders/50 Single Unders DB Man-Maker = 1 Burpee to… Read more »
Sunday, September 12th
Open Gym from 1000 to 1200!
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 »
Today's WOD
Wednesday, May 25th
Strength: Tempo Strict Pull Ups 31X1 4 max effort sets
Strength – we have a 3 second negative and a 1 second pause at the bottom and at the top of each rep. We will do 4 max effort sets to form failure and we expect the total reps to decrease each set. For those scaling, use the same band set up as from week 1.
Conditioning: Heavy Christine 3 Rounds 500m row 12 Deadlifts 255/175 21 Box Jumps 24″/20″
We’re going to do a classic benchmark workout, Christine, but increase the weight on the deadlifts to something we expect to take 2-3 sets at most.
Posted in Workout of the Day
Comments Off on Wednesday, May 25th
