Wednesday – 4.1.15 – OHS + AMRAP

Daily Read:  Normal shoulders have FULL range – Mobility WOD   Light It Up Blue:   As some of you know autism is something near and dear to my heart. April is Autism Awareness month and this Thursday is “light it up blue” (https://www.autismspeaks.org/liub). If you have your Autism WOD shirt wear it. If not, I


Tuesday – 3.31.15 – TGU + Chipper

Daily Read:  7 unique rest strategies during your wod – Breaking Muscle   Say hello to Christy!       PreWOD Mobility/Stretch as a group Strength/Skill: Turkish Get Up WOD 50 HRPU 8 Clean and Jerk (135/95) 40 Burpee 8 Clean and Jerk 30 Slam Ball (40/25) 8 Clean and Jerk 20 Shoot Through (pvc)


Monday – 3.30.15 – Back Squat + Run/BJ/KBS

OG was on fire yesterday – Jon and Morrison with some nice PR’s from the blocks!   Strength: 5×5 Back Squat W.O.D 3 RFT 400m Run 21 Box Jump (30/24) 21 KB Swing (53/35)


Sunday Update – Open Gym is 9-12pm tomorrow

Sunday Read: Tight Shoulders? – Mobility WOD     Kerri goin UP on Saturday!   The week ahead: Monday:  Back Squat + Triplet (Run/Box Jump/KB Swing) Tuesday:  Turkish Get Up + Chipper Wednesday:  OHS + AMRAP (Pull Up/OHS/DU) Thursday 15.6??? Friday:  Farmers Carry (15m max load)  + Ascending Ladder Couplet (Power Clean/Wall Ball) Saturday:  Bringing back the partner


Saturday – 3.28.15 – 3 in 1 AMRAP

Daily Read: Tips for older athletes – Breaking Muscle   Francis making 155# thrusters look easy!     WOD On a continuously running 18 Min. Clock: AMRAP 8 5 (R) KB Clean (53/35) 5 (L) KB Clean 150m Sprint (out front in back) AMRAP 6 5 Lateral Bar Burpee 1 Rope Climb AMRAP 4 5


Friday – 3.27.15 – “15.5″

Ang I. – Thruster WOD “15.5″ For Time: 27-21-15-9 Calorie Row Thruster (95/65)


Thursday – 3.26.15 – Double Chip

Daily Read:  Know your limits and your goals – Breaking Muscle   Liz has been making some great progress the last few weeks!  Keep it up!!!   W.O.D “Double Chip” For Time: 50 Double Under 40 Burpee 10 Deadlift (Crx 315/225 – Rx 245/175 – L1 155/105) 30 Calorie Row 20 Ring Dip 10 Deadlift 20


Wednesday – 3.25.15 – Push Press THEN…BJ’s and Thrusters

Daily Read:  Jumping forward in your lifts – Catalyst Athletics   Rob C. getting after some DB Snatches     Strength: Push Press 5×3 WOD For Time: 30 Box Jump (24/20) 15 Thruster (Crx 155/105 – Rx 135/95 – L1 75/55) 20 Box Jump 10 Thruster 10 Box Jump 5 Thruster Immediately following: Complete 100


Tuesday – 3.24.15 – Ascending Ladder

Daily Read: Youth athletes and strength training – Breaking Muscle       8pm crew working hard! Skill hollow/arch transition into the kip WOD AMRAP 12 ASCENDING LADDER x 2 Pull Up Hand Release Push Up DB Snatch (45/25)  


Monday – 3.23.15 – Strength x 2 + Conditioning

Daily Read:  Mental Preparation – Ross Training     Strength: A:  EMOM x 10 2 Back Squat (AHAP) B:  One Round of “DT” (as heavy as possible) **”DT” = 12 deadlift/9 hang power clean/6 shoulder to overhead** Conditioning: 10x200m Row (1:1 work/rest ratio)