Category: WOD

Tuesday 12.27.16

Posted 26 Dec 2016 in WOD

Regular schedule resumes Tuesday-Thursday class this week.

*Friday will he a half day only.  No Saturday Open Gym.

Regularschedule resumes Monday, January 2nd.

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Monday 11.7.16

Posted 06 Nov 2016 in WOD

1. Squat U: joint mobility, soft tissue mash, position work.

2. Front Squat: 5×5× RPE of 7 (rating of perceived exertion).

3. Barbell Complex: perform 10 reps of each movement non stop, rest 90 seconds before starting next round. 3 rounds total

Deadlift+Hang Clean+front squat+push press+squat.  95/65

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Thursday 10.27.16

Posted 27 Oct 2016 in WOD

Strength 

Bench Press 

62.5%×3

72.5%×3

82.5%× 20 total reps

Strength Accessory 

a. Yolk Carry 

b. CS row, lat pulldown – 15 reps

c. Prowler 

d. Ring Pushup, flat or incline dB press – 15 reps

e. Weighted Sit-ups x 15

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Wednesday 10.26.16

Posted 24 Oct 2016 in WOD

Weightlifting 

Mid Hang C&J

a. Establish 2rm

b. 3×2+1×90%

c. 2×3+1×80%

d. 1×amrap×70% (clean only)

#WCW

Isabel

30 Snatches for time 135/95

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Tuesday 10.25.16

Posted 24 Oct 2016 in WOD

Strength 

1. Squat

62.5%×3

72.5%×3

82.5%×amrap 

87.5%×2

92.5%×1

60%×8

70×8

80%×6

Strength Accessory 

a. Farmer’s Walk

b. Walking Lunge 

c. Battle Rope x 60s

d. ghr, back extension or reverse hyper

e. Landmine 

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Monday 10.24.16

Posted 24 Oct 2016 in WOD

Weightlifting 

Mid Hang Snatch 

a. Establish 2rm 

b. 3×2×90%

c. 2×3×80%

d. 1×amrap×70%

Wod 

21-15-9

a. Power Clean 

b. HSPU 

c. Run × 1 lap

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Wednesday 10.12.16

Posted 11 Oct 2016 in WOD

*UPDATE: We have power!! * 

Afternoon, regular schedule: open gym 3:30pm -5pm, class @ 5:30pm.

Lifts & wods are up on the board.  Get in and keep it going!

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Tuesday 10.11.16

Posted 11 Oct 2016 in WOD

* Without power *

Open Gym: 8am-11am & 4pm-dark 

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