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Thursday 04/26

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TODAY’S W.O.D:

A. For time:
45 Thrusters (95lb/65lb)
45 Pull-ups

B. 4 rounds for time:
Run 200 meters
100, 4ct, Flutterkicks

C. Mobility 101 at 10AM:
Point of Interest: Calves and Feet

D. Strength 101 at 6PM: “The Back #1”
5 sets of the following exercises, 10 reps of each. Not for time. Stay in control.
1) Wide-Grip Chins Behind the Neck
2) Close Grip Chins
3) Deadlift 5 sets of 15, 12, 10, 8, 6 reps for load.
4) Bent Over Dumbbell Rows, single arm
5) Straight Arm Dumbbell Pullover*Compare to 01/19/18.

Post time for part A, time for part B and loads for part D to the Members Area or comments.

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Wednesday 04/25

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TODAY’S W.O.D:

A. Back Squat, 5RM for 5 sets.
1-minute rests between sets.

B. 21-15-9 reps for time:
Deadlift (155lb/115#)
Box Jump (24”/20”)
Wall Balls (20#-10’/14#-10’)
*10-minute time cap.

C. Strength 101 at 10AM & 6PM:
“Chest #1”
1) 2 minutes of push-ups for reps.
2) Barbell Bench Press 10-8-6-4 reps for load.
3) Dumbbell Flies on Med Ball 10-8-8-8-6 reps for load.
4) Parallel Dips 15-10-8-8-8 for full range of motion. Partner assisted if required.
5) Decline Push-ups 5 sets of 8 reps. Tempo 31X1. Feet on 20” surface.
*Compare to 02/19/18.

Post 5RM load for part A, time for part B and loads for part C to the Members Area or comments.

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Tuesday 04/24 Happy Birthday Ryan B!

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TODAY’S W.O.D:

A. For time:
10 x Shoulder press (115# / 95#)
15 x Overhead squat (same load)
20 x Push press (same)
25 x Front squat (same)
30 x Push jerk (same)
35 x Back squat (same)
*scale load if necessary.

B. 3 rounds for time:
10 GHD or Abmat Sit-ups
10 Back Extensions or Supermans

C. Mobility 101 @ 10AM:
Point of Interest: The Abs/Torso

D. Strength 101 @ 6PM:
1) Bergener Warm Up
2) AMRAP- 1 min at each part of the snatch
3) EMOM 15 Min
     2 Hang Power Snatch*
     2 Hang Squat Snatch
*Load Stays the Same
4)100m Walking with BB overhead- 2 OH squats every 10M
*Compare to 11/14/17.

Post time/load for part A, time for part B and loads for part D to the Members Area or comments.

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Monday 04/23

 During "Barbara"

During "Barbara"

TODAY’S W.O.D:

A. Every minute for 6 minutes do 1 Push Press @ 94% of bodyweight. No rack. Scale percentage to 84%, 74% or 64% if necessary. 

B. 100 Burpees for time*
*Every minute, starting at the top of every minute do 2 Power Snatch (95#/65#).

C. Strength 101 at 10AM & 6PM:
“Legs #5”
Back Squats 10-8-6-4-2 reps for loads.
DB Walking Lunges, 5 sets of 20-meters for loads.
Good Mornings 4 sets of 25 reps, unbroken, LTBD.
Rest 1-2 minutes between sets.
*Compare to 01/22/18.

Post load for part A, time/load for part B and loads for part C to the Members Area or comments.

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Sunday 04/22 Happy Birthday Kevin M!

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"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135-pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Post time to the Members Area or comments. 

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Saturday 04/21

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TODAY’S W.O.D:

8AM CLASS:
A. Every 2 minutes for 12 minutes:
5 front squats. Increase load.

B. As many rounds as possible in 16 minutes:
2 Chest to bar pull-ups
2 dumbbell cleans (50/30)
2 dumbbell stationary lunges
2 double unders
After completing 2 reps of each exercise, the athlete will complete 4 of each. Then 6 of each. Then 8, etc. increasing by 2 repetitions until 16 minted is up.

9AM CLASS:
5 rounds, each for time:
400m run
15 jumping slam balls
6 man makers
*rest 3 minutes between rounds* 

Post loads for part A, rounds/reps for part B for 8AM and time for 9AM to comments. 

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Friday 04/20

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TODAY’S W.O.D:

A. “Barbara”.
Complete 5 rounds, each for time, of the following:
20 x pull ups
30 x push-ups
40 x sit ups
50 x air squats
*Rest 3 minutes between each round
*Compare to 11/29/14.

B. Post-WOD: Group Stretch

C. Strength 101 at 10AM & 6PM:
“Legs #6”
1) Superset:
Hamstring Raises on GHD, 5x6reps @ 30X3, no load
Drop Lunges w/DB’s, 5x10/leg @ 20X0
Rest 2 minutes between sets.
2) Superset:
Wide Stance Back Squat, 5x8reps @ 40X0
VMO development: “Sissy squat”, 1 ¼ squats, heels elevated, 5x8reps @ 5X00
Rest 2 minutes between sets.
3) 100 meters, walking lunges w/DB’s, LTBD (DB held on the side of the body with extended arms)
*Compare to 02/08/18.

Post time for each round for part A and loads for part C to Members Area or comments.

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Thursday 04/19

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TODAY'S W.O.D:

A. Complete 5 rounds for time of:
10 x Burpee over-the-box jumps (24in/20in)
20 x Kettlebell Swing (70lb/50lb), Russian
30 x Double-unders
*15-minute time cap.

B. Dumbbell Chest Press,
8x8, load stays the same, 30 second rests.
*Compare to 07/26/16.

C. Post-WOD: 100, 4-count bicycle crunches + 100 arm haulers

D. Mobility 101 at 10AM:
Point of Interest: Quadriceps

E. Strength 101 at 6PM:
1) 10 minutes to find 1RM Bench Press.
2) Bench Press 10x1 @ 94% of 1RM

Post time for part A, load for part B and loads for part E to Members Area or comments.

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Wednesday 04/18

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TODAY’S W.O.D:

A. One minute ON and one minute OFF for 10 minutes:
Push Press x 5 repetitions @ 50% of bodyweight.

Bar must be in front rack position before the call of "GO". Must hold the barbell in the front rack position until the minute is up. Then rest the next minute. Penalty for picking the bar up late or setting it down early is to hold the bottom of the air squat for your rest minute.  *Compare to 10/13/16.

B. 5 rounds of as many rounds/reps as possible in 3 minutes:
5 Thrusters (95#/65#)
7 Toes to bar
*Rest 1 minute between rounds.
*Compare to 10/18/16.

C. Strength 101 at 10AM & 6PM:
Upper Arms:
Superset:
Barbell Drag Curls
DB Lying Tricep Extensions
5 sets of 15,10,8,6,4 reps for loads
Rest 2 minutes between supersets. 
Superset:
Alternating, DB Hammer Curls
Tricep Kickbacks
5 sets of 8 reps per arm for loads
Rest 2 minutes between
Glutes and Hips:
100 per leg: 
Lying Side Leg Raises with back against the wall
100 Prone Lower body leg raise
*Compare to 03/19/18.

Post load for part A, rounds for part B and loads for part C to Members Area or comments.

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Tuesday 04/17 Happy Birthday Cleverly!

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TODAY’S W.O.D:

A. Overhead Squat, 6x2.
Increase loads. 1-minute rests.
*Compare to 01/26/16.

B. 12-21-18-36 reps for time:
Wall Balls (25#-10’/20#-9’)
Dumbbell Snatch, alternate arms (40#/25#)

C. Mobility 101 @ 10AM:
Point of Interest: Shoulders

D. Strength 101 @ 6PM:
1) Clean and Jerk Technique and warm-up
2) Working up to 1RM Clean and Jerk for remainder of class.

Post loads for part A, time for part B and loads for part D to Members Area or comments.

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Monday 04/16

 Coach Stacy going strong in her second trimester!!! You GO GIRL!

Coach Stacy going strong in her second trimester!!! You GO GIRL!

TODAY’S W.O.D:

A. Every 2 minutes for 14 minutes do
10 Bent Over Rows, palms up
First 3 sets, increasing loads.
Last 4 sets, load stays the same.
*Compare to 05/28/17.

B. 5 rounds for time:
30 Sit-ups
20 Windshield Wipers
10 Switch Grip Pull-ups
*Compare to 02/07/14.

C. Strength 101 at 10AM & 6PM:
“Shoulders”
5 sets. 3-5-minute rests between sets. Increase load. Slow and controlled.
Arnold Press x 12
Side Lateral Raise x 8
Upright Row x 8
Behind the Neck Press x 10
Bent Over Lateral Raise x 10
Front Dumbbell Raise, seated x 12, alt. arms
Shrugs x 20
*Compare to 01/30/18.

Post loads for part A, time for part B and loads for part C to Members Area or comments.

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Sunday 04/15

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TODAY’S W.O.D:

Complete as many rounds as possible in 25 minutes of:

10 Shoulder to Overhead (LTBD)
5 Burpee Over Box (HTBD)
50m Walking Lunges (Outside).... then 50m Run back inside

Post rounds/load/height to Members Area or comments. 

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Saturday 04/14

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TODAY’S W.O.D:

8:00 AM CLASS: 
3 rounds for time:
500M Row
12 Deadlifts (bodyweight)
21 Box Jumps (24/20)
**Rest 5 minutes**
3 rounds for time:
400M Run
21 KB Russian Swings (50/35)
12 Burpees Tuck Jumps

*Record times/loads.

9:00 AM CLASS:
4 rounds:
3 min. Time frame to complete:
5 Power cleans (155/105)
20 Wallballs (20/14)
Max effort: Toe To Bar
**Rest 2min.**
THEN:  5 Rounds
1:00 - Calorie Row
1:00 - Rest

**Record total TTB and Calories**

Post scores to Members Area or comments. 

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Friday 04/13

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TODAY’S W.O.D:

A. Every 90 seconds for 6 minutes:
3 Hang Power Snatch, increase loads.
*Compare to 10/12/17.

B. Complete as many rounds as possible in 11 minutes of:
5 Kettlebell Snatch, Right Arm
10-meter walk with Kettlebell Overhead arm extended, Right Arm
5 KBS, Left Arm
10-meter walk with KBOH arm extended, Left Arm
*Kettlebell load TBD.

C. Strength 101 at 10AM & 6PM:
1) Shoulder Press 1RM. 10 minutes.
2) Push Press 10-9-8-7-6-5-4-3-2-1 for load. Start with 50% 1RM for first 10 reps. Increase incrementally for each set.
*Compare to 09/19/17.

Post loads for part A, rounds/load for part B and loads for part C to Members Area or comments.

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Thursday 04/12

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TODAY’S W.O.D:

A. Deadlift 1RM. The athlete will have 10 minutes to establish a 1RM Deadlift.
*Compare to 11/06/17.

B. “Surfer on Acid”
3 rounds for time:
Run 400 meters
21 Burpees
*Compare to 09/01/12.

C. Mobility 101 @ 10AM:
Point of Interest: Tensor Fascia Latae

D. Strength 101 @ 6PM:
“Back”

Giant Set of the following, rest 3 minutes after each set, 4 total giant sets:
Wide Grip Pull-up x 8 (scale: Partner Assist)
Dumbbell Pullover x 15 reps, on med ball
Wide Grip Bent Over Barbell row x 12 reps
Kettlebell Row on GHD x 10 reps
*Compare to 02/26/18.

Post load for part A, time for part B and loads for part D to Members Area or comments.

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Wednesday 04/11 Happy Birthday Kristin M!

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TODAY'S W.O.D:

A. 3 efforts max rep Front Squats at bodyweight. Rest TBD.

B. “Drop and Gimme? Say What?”
100 Knees to Elbows for time. Every time you drop off the pull-up bar, do 20 Push-ups. 
*Compare to 04/06/11.

C. Strength 101 at 10AM & 6PM:
“Chest”
Superset:
DB Flies on Med Ball
Single Arm DB Chest Press per arm
12,8,6,4 reps for loads., 90 second rests.
Superset:
DB Pull-Over on Med Ball
4 sets of 10 reps, increase loads.
Strict Dips (Stationary, no rings)
4 sets of 8 reps, add load if able., 2 minute rests. 
Glutes and Hips:
100 per leg, lying side leg raises, back against the wall. 
*Compare to 02/13/18.

Post load/reps for part A, time for part B and loads for part C to Members Area or comments. 

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Tuesday 04/10 Happy Birthday Rachel M!!!

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TODAY’S W.O.D:

A. Max Height Box Jump, 12 efforts, increasing height of the box each effort.
15-minute time cap. Compare to 12/31/10.

B. “Freddie”
     Complete the following for time:
     15 Handstand Push-ups
     1 L-Pull-ups
     13 HSPU
     3 L-Pull-ups
     11 HSPU
     5 L-Pull-ups
     9 HSPU
     7 L-Pull-ups
     5 HSPU
     11 L-Pull-ups
     3 HSPU
     13 L-Pull-ups
     1 HSPU
     15 L-Pull-ups
*Compare to 08/17/16.

C. Mobility 101 @ 10AM:
Point of Interest: Quadriceps

D. Strength 101 @ 6PM:
“Arms & Abs #1”
1) Start with 5 minutes of Roman Chair Sit-ups.
2) Upper Arms:
    Superset: Standing Bicep Curls
                    5 sets of 15,10,8,6,4 reps
                    Lying Tricep Extension
                    5 sets of 15,10,8,6,4 reps
    Rest 3 minutes.
    Superset: Alternate Dumbbell Curls
                    5 sets of 8 reps for load.
                    Tricep Kickbacks
                    5 sets of 8 reps
3) Abdominals:
    Strict Knees to Elbows 50 reps
    Strict Toes to Barbell    50 reps
    Crunches                    200 reps
    Flutterkicks                 100, 4 ct. reps
*Compare to 09/29/17.

Post max height for part A, time for part B and loads for part D to Members Area or comments.

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Monday 04/09

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TODAY’S W.O.D:

A. Every 2 minutes for 16 minutes:
3 Hang Power Cleans, increase loads for the first 3 sets, then…
3 Hang Power Cleans, load remains the same for final 5 sets.

B. 3 rounds for time:
50 Squats
3 Rope Climbs, touch-n-go
10 Hang Power Cleans (60kg/35kg)
*Compare to 11/23/15.

C. Strength 101 at 10AM & 6PM:  “Shoulders”
Superset:
Arnold Press
Bent Over Lateral Raise
5 sets of 8 reps for loads
Rest 1 minute between sets.
Superset:
Upright Row
Behind the Neck Press
5 sets of 6 reps for loads
Rest 90 seconds between sets.
Glutes and Hips:
100 Pelvic Thrusts
*Compare to 01/16/18.

Post loads for part A, time for part B and loads for part C to Members Area or comments.

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Sunday 04/08

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TODAY’S W.O.D:

“Heads or Tails”

Complete as many rounds as possible in 25 minutes of:
50 Doubleunders
Heads = 50 Sit-ups OR Tails = 50 Push-ups
Heads = Run 400 meters OR Tails = 25 Toes to bar
Heads = 20 Burpees OR Tails = 5 Wall Walk-ups
Heads = 20 Deadlifts (LTBD) OR Tails = 20 Pull-ups

*The athlete will be given a penny before class. The penny will be used by the athlete to determine which exercise they will do. If the athlete flips the coin and it lands with the “head” side up, they will do the movement listed, if the coin lands on the “tail” side up, they will do that movement listed. The 50 Doubleunders will be the start of each new round.

Post total rounds completed to the Members Area or comments.

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Saturday 04/07 Happy Birthday Trey!

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TODAY’S W.O.D:

8AM Class:
A) 8 mins to work up to a heavy 3 rep deadlift (touch & go, no resting at the bottom)

B) 10 rounds for time:
10 DL (70% of 3 rep from part A)
10 Toes to bar
10 bar facing burpees
*30 min cap*

9AM Class:
With an 8 min running clock:
200 double unders/400 singles
Remaining time: shoulder to overhead (95/65)
*rest 3 min*

With a 7 min running clock:
100m shuttle runs, burpee every 10m
Remaining time: power cleans
*rest 3 min*

With a 6 min running clock:
100 backward single jumpropes
Remaining time: wall walk ups

Score: s2o, power clean, wall walk up reps

Post load for part A, time for part B and reps for 9AM to Members Area or comments. 

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