Category Archives: Uncategorized

Tuesday – 8.4.15 – push press/jerk complex + AMRAP

If you haven’t already pre-ordered your shirt please do so by Friday.  You can comment on the post or let your coach know what size. Strength Complex: Work to heaviest set: 1 push press + 1 push jerk + 1 split jerk WOD: 2 rounds: 7 Min Clock 500m row time remaining ascending ladder x


Monday – 8.3.15 – Track Sprints + Helen With a Twist

YES!     Warm Up: 1200m (3 laps) of: Sprint straight aways – Jog curves WOD: AMRAP 17 “Helen” 400m Run 21 KB Swing (53/35) 12 Pull Up


Saturday – 8.1.15 – Partner ???


Friday – 7.31.15 – TGU – Power Snatch

Throwing it back, Liz! Strength: A: 6 sets of: 2r/2l Turkish Get Up (AHAP) B: Every 90 seconds x 12 min 1 power snatch + 1 hang power snatch + 1 high hang power snatch WOD: 8 min clock 800m run in the time remaining ascending ladder x 1 power snatch (135/95) bar facing burpee


Open Gym 1:30-3:30 today


Thursday – 7.30.15 – Back Squats

J & J crushing it!     Strength: Back Squat 2 x 6 @ 75% 2 x 4 @ 80% 1 x 2 @ 85% 1 x 2 @ 90% WOD 100 Russian KB Swing (70/53) **10 empty bar thrusters each time you drop** Finisher: team sled pull relay


Wednesday – 7.29.15 – Presses + Jump/Push/Lunge

Caption this…..     Strength: A:  Every 2 Minutes x 10 – 3 Strict Press (Try to pick a weight as close to last weeks 3-3-3 for the full 5 sets) WOD:   With a 20 Min. Cap For Time: 400m Run 50 DU 40 Hand Release Push Up 30 OHWL (45/25) 400m Run 40


Tuesday – 7.28.15 – PULL HARD!

Kariann!!! Strength: 5 rounds of Max Watt pull in 10 pulls WOD: On a 21 minute clock 0-7 min Max Effort 1k Row 7:01- 21 min AMRAP 5 Burpee to Target (pull up bar) 7 Pull Up (C2B if possible) 9 Box Jump (24/20)


Monday – 7.27.15 – Front Squats + DT

The kids working hard   Strength: Establish a 1rm Front Squat WOD: Heavy or Double “DT” 5 rounds 12 Deadlift 9 Hang Power Cleans 6 Shoulder to Overhead (You decide as a class)


Mystery Saturday