Latest

August 30th, 2016

IMG_4514

Today’s WOD

A. Hang power clean x 1, hang clean x 1 OR Hang power snatch x 1, hang snatch x 1 – go every 90 sec x 7
B. HSPU’s x 5 OR more (strict, deficit…etc), rest 1 min x 4
*A + B – Same as Tuesday Aug 9th, try to increase loads + reps (this is why you should keep notes;)
+
For time:
500m row – rest until 4 min on running clock
+
30 Barbell man-makers for time
* 1 rep = 1 push up on bar, 1 deadlift, 1 bent over row, 1 hang squat clean thruster
Notes:
– score for workout is time for row and time on man-makers. ex 1:40 + 5:30

August 29th, 2016

 shereta and her 4pm palsShereta and some of the 4pm crew!

Today’s WOD

In 6 min perform:
400m run
15 Push press @ 135/95
20 American KBS @ 2/1.5
In remaining time – AMRAP pull ups
REST 4 min
In 6 min perform:
Row 1000m
In remaining time – AMRAP burpees OVER the rower
REST 4 min
In 6 min perform:
100 DU’s
20 T2B OR 60 sit ups
In remaining time – AMRAP HSPU’s
Notes:
– 3 x 6 min tests, the faster you get the work done, the more time you have left to cash in reps…score is TOTAL number of reps in the AMRAPS…therefore pull ups + burpees + HSPU’s

August 27th, 2016

IMG_9062

Today’s WOD

Partner WOD

800m run
50 burpee pull ups
400m farmers run 1.5/1.0
50 squat cleans 95/65
400m farmers run 1.5/1.0
50 push press 95/65
800m run
50 burpee pull ups

August 26th, 2016

IMG_1168

Today’s WOD

A. Go every 2 min x 5 sets – 20 back rack weighted lunges (10/leg) – off racks
B. Go every 2 min x 5 sets – 5 tough bench press @ 75+%
* A + B are the same as August 2nd (with 1 extra set), try adding weight…
+
8 min AMRAP
12 wall balls
3 Deadlifts @ 315/225 (75%)
Notes:
– 8 min, can you go UB on wall balls each set?!

August 25th, 2016

IMG_2367

Today’s WOD

A. Hang snatch x 1, snatch x 1, OHS x 1 OR Hang clean x 1, clean x 1, Front squat x 1, rest 60-90 sec x 5-7 sets

B. Bent over rows x 7-9 reps, rest 1 min x 4

+

For reps:

1 min row  – cals

REST 1 min

1 min pull ups

REST 1 min

1 min bar touching burpees (6″ above reach)

REST 1 min x 2

Notes:

– some more lifting skill work, followed by some 1 min max efforts, go all out, rest, recover and repeat.

August 24th, 2016

IMG_6758

Reminder!!! All daytime classes (5:45am, 7am, 9:30am and 12noon) will be at our Mill St location this week due to our kids camp at Borden.

Today’s WOD

Make up/active aerobic recovery/skills & drills

Notes:

RECOVERY DAY – may also mean, massage, long walk and some down time!

August 23rd, 2016

IMG_3143

Reminder!!! All daytime classes (5:45am, 7am, 9:30am and 12noon) will be at our Mill St location this week due to our kids camp at Borden.

Today’s WOD

A. Hang power clean x 1, power clean x 2 OR Hang power snatch x 1, Power snatch x 2 – rest 60 sec b/t sets x 5 – build per set to a max

B. 400m run, rest 2 min x 3 – during rest perform a 30 sec plank

+

12 min AMRAP

2 Muscle ups OR 6 plank pulls + 6 push ups

6 Power cleans @ 155/105 (60%)

Notes:

– 12 min will feel like a long time, set the tone and the pace early