OPEN O/H PRESSING FORUM We will review the: Shoulder Press Push-Press Push-Jerk Athletes will have the hour to work each of these lifts in an open gym style setting with coaches on standby to assist/train/guide. … Read more »
carrie
23 January, 2012:
AMRAP In 20 Mins Of: 10 Front Squats (S:95/65 RX:115/75 A:135/95) 10 DH Chin-Ups 10 Squat Thrusts 10 Sit-Ups (No ABMAT)
22 January, 2012:
Gym is closed. Travel WOD: To be completed outside: Sprint straight line for 30 secs Lunge back same distance X 3 rounds 50 Push-ups 10 30 sec. HS holds 50 V-ups
21 January, 2012:
0930 Warrior Program: For Time: 1 Mile Ruck-Run (45/25) 1 x Death Crawl Length Of Gym (45/25) 50 x Dumbbell Squat Snatch (45/25) (alternating) 60 sec Dumbbell Overhead Hold (45/25) 50 x Goblet Squat (45/25) 1100 WOD: (Teens… Read more »
20 January, 2012:
Tabata Something Different: Tabata Mountain Climbers Rest 1 Min Tabata Spider-Man Push-Ups Rest 1 Min Tabata D/U’s Rest 1 Min Tabata Med Ball Cleans (S:10/6 RX:20/14) *The “Tabata” interval is 20 seconds of work followed by 10 seconds… Read more »
19 January, 2012:
For Time: Run 800m 50 Pull-Ups 50 ABMAT Sit-Ups 5 Rope Climbs Row 800m Core: 40 Pendulums Teens: For Time: Run 400m 30 Pull-Ups 50 ABMAT Sit-Ups 5 Rope Climb Attempts Row 400m … Read more »
18 January, 2012:
*Last Day For SUPERFIT Competitors To WOD! *Come In For Sprint Protocol On Thursday. “TAT” 5 Rounds For Time: 6 Squat Cleans (S:115/80 RX:135/95 A:155/115) 12 Bar-Hop Burpees 18 One-Arm KB Transfers (52/35) Competitors: 30… Read more »
17 January, 2012:
For Time: 30 Box Jumps (24/20) 30 Push-Press (S:95/65 RX:115/80 A:135/95) 25 Box Jumps 25 Push-Press 20 Box Jumps 20 Push-Press 15 Box Jumps 15 Push-Press 10 Box Jumps 10 Push-Press Competitors: KB O/H Squats … Read more »
16 January, 2012:
*Limited Schedule For The Federal Holiday. 4pm, 5pm And 6pm Classes. 8pm Foundations. We Will Run Continuous Heats Of: “The Liberator” (Sumo Deadlift Version) For Time: (S:135/95 S2:185/135 RX:225/175 A:275/215) 15 Sumo Deadlifts 1 Rope Climb 400m… Read more »
15 January, 2012:
1100 HLCLV 1400 MAKE-UP WOD: Back Squat: 5,5,5,5,5,5,5,5,5,5. *5 Knees-To-Elbows Between Each Set 1500 FREE INTRO CLASS
