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Friday, 18 August 2017 00:00

08.18.17

"Light Kalsu"

For Time:

100 Thrusters 95/65

*EMOM 5 burpees

 

-OR-

 

"Kalsu"

For Time:

100 Thrusters 135/95

*EMOM 5 burpees

 

**25 minute cap

Monday, 07 August 2017 00:00

08.07.17

Strength

Front Squat

Build to a heavy for the day

WOD


For Time:

30-20-10

Thrusters 75/55

90-60-30

Double Unders

*12 minute cap

 

After Party

EMOM 5

20 Sit Ups

Friday, 07 April 2017 00:00

04.07.17

Strength

Back Squat 

1x5 @ 90% of 5 RM

WOD

EMOM 18

Min 1-6

Odds: 10 Thrusters 95/65 (RX+115/75)

Evens: MAX Chest to Bar Pull Ups (RX+ = Muscle Ups)

Min 7-12

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: MAX Toes to Bar

Min 13-18

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: Max Double Unders

Friday, 10 February 2017 00:00

02.10.17

For Time:

25 Thrusters 135/95

25 Thrusters 115/75

25 Thrusters 95/65

25 Thrusters 75/55

*EMOM 3 Bar Facing Burpees

Details: You have a 6 minute cap on each portion.  If you hit that cap, quickly write down how many you did and strip your weight.  If you get through a portion before 6 minutes, start right away but you still have until the next cap to get done (minute 6, 12, 18, 24).  Start with thrusters.

Friday, 16 December 2016 00:00

Fran

Holiday Party tonight at the gym!

 


"Fran"

For Time:

21-15-9

Thrusters 95/65

Pull Ups

Friday, 18 November 2016 00:00

11.18.16

WOD


For total time:

4 Rounds

10 Thrusters 95/65

10 Chest to Bar Pull Ups

3 Rounds

10 Power Cleans 135/95

10 Bar Facing Burpees

2 Rounds

10 Front Rack Lunges (R+L=2) 155/105

10 Handstand Push Ups

Wednesday, 13 July 2016 00:00

07.13.16

Gymnastics

EMOM 10

ODDs: 5-8 Strict Pull Ups

EVENs: 3-5 Roll To Candlestick

WOD

EMOM 10

Ascending Thrusters and Descending Burpees

Min 1: 1 Thruster 10 Burpees

Min 2: 2 Thrusers 9 Burpees

...

Min 10: 10 Thrusters 1 Burpee

*95/65 RX+ 115/75

*Perfect Score = 110 reps. If you fail a minute continue on as an AMRAP in the same pattern for total reps.

After Party

Grip Work

Wednesday, 29 June 2016 00:00

06.29.16

Pre-Class Mobility

Foam Roller: 

T-Spine and IT Bands

Gymnastics

EMOM 10

ODDS: 5-8 Strict Pull Ups

EVENS: 6-8 Pistols

*You may scale or make the movement more difficult (strict C2B or weight) as long as form is maintained.

WOD

Every 3 Minutes x 5

12/10 Calorie Row

8 Thrusters 95/65

7 Burpees

*Score = Slowest time. Note fastest time in comments.

After Party

Pinch Grip Plate Carry or KB Farmer Carry.

 

Wednesday, 22 June 2016 00:00

06.22.16

Strength

Back Squat

5 @ 65%

5 @ 75%

5+ @ 85%

*If you hit your plus reps, add 5 lbs to the max number you are working off of.  If you did not, stay the same.

WOD

Running Clock...

Minutes 0-5

400 m Run

30 Thrusters 115/75

Minutes 5-10

400 m Run

40 Deadlifts 115/75

Minutes 10-15

400 m Run

50 Wall Balls 20/14

*Score = time for each or number of reps completed

 

After Party

3 Rounds

Pinch Grip Rotations

Max Effort Weighted Plank

 

 

Monday, 14 March 2016 00:00

Jaw Drop

Strength

Back Squat 

Warm Up Properly on barbell

3 x 4 @ ~75% (If you don't know your max, you can work at ~85% of your heavy set of 4 from 2/29)

WOD

FOR TIME:

50 Calorie Row

40 Thrusters 95/65

30 Burpees over Barbell

*12 Minute Cap

After Party

EMOM 5

Strict Pull Ups (Rep Count = Athlete's Choice)

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