SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY “Barbara” 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely 3 minutes between each round. TUESDAY Overhead Squat Week 5 of 6 Warmup Sets E1.5MOM for 5 Rounds 2 Overhead Squats *Everyone’s first set is with the empty bar. Add loadContinue reading “Training March 18th – 24th”
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Training March 11th-17th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Emily” 10 Rounds: 30 Double Unders 15 Pullups 30 Squats 100m Sprint Rest 2 Minutes *Time Cap: 45 min (including rest intervals) TUESDAY Overhead Squat Week 4 of 6 Warmup Sets E1.5MOM for 5 Rounds 3 Overhead Squats *Everyone’s first set is with theContinue reading “Training March 11th-17th”
Training March 4th -10th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice MONDAY Find a max in the complex: Deadlift + Hang Power Clean + Push Jerk -then- “DT” 5 Rounds 12 Deadlifts @ 155/105# 9 Hang Power Cleans @ 155/105# 6 Push Jerks @ 155/105# *Time Cap: 20 min TUESDAY Overhead Squat Week 3 of 6 WarmupContinue reading “Training March 4th -10th”
Training February 25th – March 3rd
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Find a 1RM Behind the Neck Split Jerk -then- “Drago” 30-25-20-15-10 Russian Kettlebell Swings @ 70/53 Double Unders 30’ Shuttle Sprint *Time Cap: 20 min TUESDAY Overhead Squat Week 2 of 6 Warmup Sets E1.5MOM for 5 Rounds 5 Overhead Squats *Everyone’s first setContinue reading “Training February 25th – March 3rd”
Training February 18th – 24th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Presidents Day: Normal Schedule Test Max Unbroken Strict Pullups -then- “Jerry” Run 1 mile Row 2K Run 1 mile *Time cap: 35 min TUESDAY AMRAP 3 6 Hang Power Snatch @ 95/65# 6 Burpees Over the Bar Rest 1 min AMRAP 5 Muscle Ups RestContinue reading “Training February 18th – 24th”
Training February 11th – 17th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Pullup Cycle: Week 3 Day 1 -then- “When Karen met Annie” 2 Rounds for Time: 75 Wall Ball Shots @ 20/14# 75 Double-Unders 75 Situps TUESDAY Partner Workout For time: 2 Rounds Row 20/16 cal 30 Bench Press @ 95/55# Row 20/16 cal 30 BenchContinue reading “Training February 11th – 17th”
Training February 4th- 10th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Pullup Cycle: Week 2 Day 1 Find a 1RM Snatch -then- “Isabel” For time: 30 Power Snatches@ 135/95 lb Time Cap: 10 min TUESDAY Pullup Cycle: Week 2 Day 2 -then- Find a 3RM Back Squat -then- 3 sets x 6 reps each leg, Bulgarian SplitContinue reading “Training February 4th- 10th”
Training January 28th – February 3rd
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Retest Max Effort Unbroken Pullups Pullup Cycle: Week 1 Day 1 Partner WOD For time: Row 7000 meters Time Cap: 35 min *Only one partner rows while the other partner rests. You may trade partners whenever desired within these bounds: You must row atContinue reading “Training January 28th – February 3rd”
Training January 21st – 28th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Pullup Cycle Week 3 Day 1 “Helen” 3 Rounds 400m Run 21 Kettlebell Swings @ 53/35# 12 Pullups Time cap: 18 min. TUESDAY Find a 2RM Back Squat -then- “Annie’s Cousin” 50-40-30-20-10: Double Unders Wall Ball Shots @ 20/14# Cutoff: 25 min WEDNESDAY Pullup Cycle WeekContinue reading “Training January 21st – 28th”
January 17, 2018 Weather Cancellations
Wednesday Class Cancellations: Wednesday 5:30am class: Cancelled *Open Gym: 7am-11am* We will make another post if any other classes are cancelled. If you do not see another post, assume classes are on.