WOD Clewis 60th

Posted by on Aug 31, 2014 in Workout of the Day | 0 comments

WOD Clewis 60th

Schedule 10am workout only Dynamic Warm-Up get the body moving WOD movements WOD For time: 60 Wallballs, 20/14 lbs @10/9′ target 60 SDHP, 75/55 lbs. 60 Box jumps, 20″ 60 Push press, 75/55 lbs. 60 Calorie row Stretch/hydrate

Read More

Sunday 140831

Posted by on Aug 30, 2014 in Workout of the Day | 0 comments

Sunday 140831

Schedule 10 am class only. Snatch Warm Up 3 rounds of 5 reps each: Jump Shrug High Pull Muscle Snatch Landing Position, 1/4-1/2-full drop OHS Sotts Press Pass Throughs Duck Walk Review hang power snatch warm up to max effort Hang Power Snatch (1 rep max) WOD 5 Rounds 15 Hang power snatch, 75/55 lbs rx+95/65 lbs 30 Double unders...

Read More

Blake

Posted by on Aug 29, 2014 in Workout of the Day | 0 comments

Blake

Dynamic Warm-Up get the body moving WOD movements Hero WOD “Blake” 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-ups...

Read More

Double Grace

Posted by on Aug 28, 2014 in Workout of the Day | 0 comments

Double Grace

Barbell DT 5 Rounds 12 Deadlifts 9 hang power cleans 6 push jerks 45/35 lbs barbell Find working load “Double Grace” 60 Clean & jerks, 135/95 lbs. Skill/drill weakness

Read More

Heavy Thursday

Posted by on Aug 27, 2014 in Workout of the Day | 0 comments

Heavy Thursday

Dynamic Warm-Up get the body moving Bench warm up Bench Press (1 rep max) WOD Even minute 5 bench press, 70-75% 1 rep max Odd minute row 150/125 meters Mobility/Stretch

Read More

Wednesday 140827

Posted by on Aug 26, 2014 in Workout of the Day | 0 comments

Wednesday 140827

Dynamic Warm-Up get the body moving WOD movements WOD 3 Rounds 10 Toes to bar 7 Burpee box jumps, 30/24″ 15 GHD sit-ups 7 Burpee box jumps, 30/24″ 20 Abmat sit-ups 7 Burpee box jumps, 30/24″ Tabata bike, 8 rounds

Read More

Tuesday 140826

Posted by on Aug 25, 2014 in Workout of the Day | 0 comments

Tuesday 140826

Squat Cleans 5 Deadlifts 5 Jump shrugs 5 Jump shrug elbows 5 Muscle cleans 5 Front squats 5 Squat cleans position 1 (dip) 5 Squat cleans position 2 (below knees) 5 Squat cleans position 3 (mid chin) Squat Clean (1 rep max) WOD 21.15.9 Squat cleans, 135/95 lbs Pull-up Mobility Foam...

Read More