Amateur
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Push Press 2, 2, 2, 2, 2
Conditioning
Complete 5 rounds: 45/25 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) Sprint 200 yards *Rest 3 minutes between rounds.
2014 07 06
Congratulations to Robby and Lisa on your amazing wedding :) Everyone! Post some marriage advice for Robby to the blog.
A.
Practice Double Unders for 7 minutes
B.
Hang Power Snatch x 3
C.
30 Ball Slams 40/30
12 Back Squats 185/125
20 Ball Slams 40/30
9 Back Squats 185/125
10 Ball Slams 40/30
6 Back Squats 185/95
2014 07 05
2014 07 05
2014 07 05
Max out day!
15-20min warm-up (feel free to get here early to do your own as well)
3 attempts to find your 1RM Snatch
3 attempts to find your 1RM Clean and Jerk
I'll be taking videos again so we can compare to last time! Bring an idea of where you'd like to start and your anticipated 1RM. It's gameday, peeps!
2014 07 05
5 minutes max effort shuttle run
Rest 3 minutes
5 minute amrap
7 ring rows
7 push ups
Rest 3 minutes
5 minute max reps bear complex 115/75
2014 07 04
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Snatch 2, 2, 2, 2, 2, 2
Conditioning
Complete 10 rounds for time:
315 lbs Deadlifts – 3 reps
Ring Dips – 6 reps
Toes to Bar – 9 reps
2014 07 04
Independence Day July 4th 2014
Our abbreviated schedule for the 4th of July will include one class, and open gym time.
9:00am – 10:00am WOD Leggings are encouraged for this wod, and the wod…is a surprise – it is a super fun benchmark wod…but it is a surprise…okay I’ll give you a hint…it was done within the date rage of March 2013 – May 2013. thats the range you have to look through. If you want to sift through wods in our old blog.
10:00am – 12:00pm OPEN GYM
That is all…
and don’t forget, its leggings day. So wear your best leggings and get after it
Happy 4th of July everyone! While we are commemorating the adoption of the Declaration of Independence today, lets take a look at some pictures of some real events that occured in real life and are in no way not real. really.
[gallery type="slideshow" ids="8936,8931,8930,8935,8934,8929,8928,8927,8933"]
2014 07 03
A) Clean + double jerk - 2 sets of 1 rep @ 65, 70, 75, 70, 65%, 1:00-1:30 rest between sets
B) 8 min ladder of 2,4,6,8,10..
Over plate burpees (burpee, jump with full extension over a 45# plate, land at parallel)
OHS 45/33#
2014 07 02
4th of July Hours – Leggings Wod!
Hey everyone!
Our abbreviated schedule for the 4th of July will include one class, and open gym time.
9:00am - 10:00am WOD Leggings are encouraged for this wod, and the wod...is a surprise - it is a super fun benchmark wod...but it is a surprise...okay I'll give you a hint...it was done within the date rage of March 2013 - May 2013. thats the range you have to look through. If you want to sift through wods in our old blog.
10:00am - 12:00pm OPEN GYM
That is all...
and don't forget, its leggings day. So wear your best leggings and get after it
2014 07 02