May 24, 2014

Skill week ends with a Tabata Saturday. What was the skill of the week? Yes, you guessed right: pull ups! Almost every day this week, we got to practice our pull ups. Wasn't that fun!

 

Reminder: Monday is Memorial Day. One class at 9 am. Join us for the traditional Hero...

May 22, 2014

Catch the video. That's one persuasive 3 year old who really really wants his cupcakes! After this WOD, you will probably sympathize.

 

Skill:

 

10 min atlas stone

 

Core work:

 

3 rounds not for time

 

10 toes to bar

10 hollow rocks

 

WOD: Partner Linda 

 

10-9-8-7-6-5-4-3-2-1

 

1.5...

May 20, 2014

Warm up:

 

Surprise!

 

Skill:

 

5 sets of 5 light high hang squat cleans

 

WOD: Nasty Girls

 

three rounds

 

50 squats

7 muscle ups

10 hang power cleans 135/95

 

Core work:

 

5 sets of 20 sit ups

May 19, 2014

Skill week begins. (The full bat video is at https://www.youtube.com/watch?v=Ce_v8l4ie0Y. Well worth watching!)

 

Mobility

 

10 mins

 

Warm up 

 

500 m Row

Forward rolls on mats/cartwheels

One leg balance dumbbell deadlifts 

 

Skill:

 

pistols squats 5x8 reps

 

WOD: Lynne

 

5 rounds

 

Max...

May 17, 2014

... we've got a tasty partner WOD to finish off strength week. Reminder: if you are running the Civilian Military Combine, please meet us at the box at around 9:00 for mobility and stretching. We'll leave for the race at 10.

 

3 person team: Everyone must do 20 reps of e...

May 16, 2014

 

Strength


5 rep max Thruster


WOD


21-15-9

 

Dumbbell burpees (30/20)

Thrusters (95/65)

 

4 wall climbs between each round and to finish the WOD

May 15, 2014

Strength

 

OH squat 5x3 across

 

WOD:

 

For time

 

2 wall balls 30/20

2 front rack lunges 135/95

200 m run

4 wall balls

4 front rack lunges

200 m run 

6 wall balls

6 front rack lunges

200 m run

8 wall balls

8 front rack lunges

200 m run

10 wall balls

10 front rack lunges

200 m run

May 14, 2014

Strength:

 

Find 1 rep max jerk

Push press @ 75% 5x4

 

WOD:

 

15 min AMRAP

 

60 singles

30 hang snatches (45/45)

30 cal row

May 13, 2014

Strength:

 

Clean:

 

If you know your one rep max for Cleans, do clean @ 75 percent x 1 x 3. If you don't know your 1 rep max clean, find it.

 

Clean pull @ 90 percent of clean x 3 x 3.

 

Clean deadlift @ 100 percent of clean x 3 x 3.

 

Back Squat:

 

If you know your 1 rep ma...

May 12, 2014

Welcome to strength week. And Blake is our WODmaster. See photo.

 

Strength:

 

If you know your 1 rep max snatch, do snatch @ 75% x 1 x 3. If you don't know your 1 rep max snatch, find it.

 

Snatch pull @ 90% of snatch x 3 x 3

Snatch deadlift @ 100% of snatch x 3 x 3.

 

If you...

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