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Tuesday 04/25

"Earn your results; Know your numbers. You must record your scores from the WOD's in some manner. That way when your Coach asks, "what was your time, last time?," or "what is your 1RM Back Squat?", you can answer without a hitch." - -Coach A

"Earn your results; Know your numbers. You must record your scores from the WOD's in some manner. That way when your Coach asks, "what was your time, last time?," or "what is your 1RM Back Squat?", you can answer without a hitch." - -Coach A

TODAY’S W.O.D:

A. Partial Deadlifts, 21’s
5 sets of:
7 Floor to Knee
7 Knee to Full Hip/Knee Extension
7 Floor to Full Hip/Knee Extension
Increase loads. 2 minute rests.

B. AMRAP 10 minutes:
10 Barbell Roll-outs
10 Floor, toes to Barbell
10 Superman Rocks
10 Burpees

C. Mobility 101 @ 10AM:
Points of Interest: Lats and Posterior Deltoids

D. Strength 101 @ 6PM: Bench Press & Arms
1) Bench Press 5x5. Increase load. 2 minutes rests. 2) Giant Set Arms, 2 minute rest between sets: 3 sets of:
10 Floor DB Triceps Press
12 Barbell Drag Curls
12 Strict Dips
12 DB Hammer Curls
12 Close Grip BB Press on Floor
*Compare to 02/07/17.

Post loads for A, rounds/reps for B and loads for D to Members area or comments.

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Monday 04/24

Partner-assisted Pull-ups and yes, three of these ladies are pregnant!!!

Partner-assisted Pull-ups and yes, three of these ladies are pregnant!!!

TODAY’S W.O.D:

A. "Bresnei’s Lucky 7’s”
7 rounds for time of:
7 Sumo-Deadlift High Pull’s
7 Push Press
7 Pull-ups
7 Push-ups
7 Power Cleans
7 Ring Dips
7 Back Squat
Men 115lb/Women 95lb
*Compare to 04/01/13.

B. Strength 101 @ 6PM:
1. Hamstring Raises on GHD 5x5 reps @ 30X3
2. High box step-ups, dumbbells, 4x12 reps @ X0X0
3. VMO development: 1 ¼ squats, heels elevated, 5x8 reps @ 5X00

Post time for A and success/load for B to Members area or comments. 

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Sunday 04/23

NO Sunday morning Open Gym. WOD's at 8:00 am and 9:00 am.

NO Sunday morning Open Gym. WOD's at 8:00 am and 9:00 am.

TODAY'S W.O.D:

A. 31-21-11 reps for time:
Dumbbell Thrusters (LTBD)
DB Push-up + Row/side
Abmat Sit-ups
*Compare to 02/26/09.

B. 8 minute cap Max hold Headstand or Headstand Skillwork.
*Compare to 04/02/17.

Post time for A and skillwork from B to Members area or comments.

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Friday 04/21

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TODAY’S W.O.D:

A. 3 efforts of 1 mile sprint for time. Rest 8 minutes between efforts.
*Compare to 12/02/16.

B. Strength 101 @ 6PM:
see (A). Regular WOD!!!

Post time for A to Members area or comments.

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Thursday 04/20

Who needs a med ball for Russian twists when you have a baby! Reminder: Gym closed April 22nd for the 3rd Annual USPA Mid-Atlantic Classic.

Who needs a med ball for Russian twists when you have a baby!

Reminder: Gym closed April 22nd for the 3rd Annual USPA Mid-Atlantic Classic.

TODAY’S W.O.D:

A. AMRAP 21 minutes:
12 calorie Row, d.s. 6
3 Ring Muscle-ups
6 Hang Squat Snatch. LTBD.
9 Toes to Bar

B. Mobility 101 @ 10AM:
Point of Interest: Pecs/Psoas

C. Strength 101 @ 6PM:
1) “Glutes #2” Get thru each exercise and reps as quickly as possible: 50 reps of each: Straight leg deadlift w/dumbbells, 50 on each side SLDL w/single DB, 50 pelvic thrusts (no load), 50 hip extensions on GHD. Make it burn!
2) 50 Strict Knees to Elbows (no swinging, kipping or kicking off the floor)

Post rounds/reps for A and success for C to Members area or comments.

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Wednesday 04/19

Reminder: Gym closed April 22nd for the 3rd Annual USPA Mid-Atlantic Classic.

Reminder: Gym closed April 22nd for the 3rd Annual USPA Mid-Atlantic Classic.

TODAY’S W.O.D:

A. Squat Clean 3x1. Increase load. 1 minute rests.

B. AMRAP 10 minutes:
10 Medicine Ball Cleans (20lb/12lb)
5 Wall Walk-ups
*Compare to 10/15/12.

C. Strength 101 @ 6PM:
1) 10 rounds for time of: 3 Weighted Pull-ups + 5 Strict Pull-ups + 7 Kipping Pull-ups**
**RX = 45lbs DB, coming off the bar or going to the ground constitutes termination of a set.
*Compare to 07/31/12.

Post load for A, rounds/reps for B and success from C to Members area or comments.

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Tuesday 04/18

Reminder: Gym closed April 22nd for the 3rd Annual USPA Mid-Atlantic Classic.

Reminder: Gym closed April 22nd for the 3rd Annual USPA Mid-Atlantic Classic.

TODAY’S W.O.D:

A. 4 rounds for time:
20-meter Handstand Walk
Rest 1 minute.
Tempo Back Squat, 5 reps @ 3313. LTBD.
Rest 1 minute.
100-meter Run/Sprint
Rest 1 minute.
Max repetition Pull-ups**
Rest 1 minute

**anytime you see “max repetition” this means you have one attempt to do as many reps as possible without stopping or resting.

B. Mobility 101 @ 10AM:
Point of Interest: Lats/Rear Delts

C. Strength 101 @ 6PM:
1) 1RM Overhead Squat. 15-minute time cap.
2) 3 rounds for time:
7 Overhead Squats @ 75% 1RM, tempo 3211
6 x 10-meter Shuttle Run (sprints)
*Compare to 03/09/17.

Post time/loads/max reps for A and loads for C to Members area or comments.

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Monday 04/17

TODAY'S W.O.D:

A. Every 2** minute for 16 minutes:
     3 Sumo-Deadlifts @ 33X1*
*3 count down, 3 count on the floor to re-grip, explode up, 1 count hold at the top
**Increase load each set.

B. Four rounds for time:
     20 Medicine Ball Russian Twists (LTBD)
     15 Sit-ups (GHD or Abmat)
     10 Box Jumps w/90-degree rotation on top
*Compare to 09/28/16. Rest 5 minutes then…

C. 250 Double-unders for time.
*Compare to 09/28/16.

D. Strength 101 @ 6PM:
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
*Compare to 01/30/17.

Post loads for A, time for B & C and loads/time for D to Members area or comments.

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Saturday 04/15 Happy Birthday Angela!

TODAY’S W.O.D’S:

8:00 am WOD:

6-9-12-9-6** for time:
Burpee over bar
Front Squat (155/115)
**50m walking lunges between sets

9:00 am Team WOD:

Team of 2 will complete the following for time:
50 T2B
50 Sand bag Front Squats
100m farmers carry (together)
100 Doubleunders
50 Sand bag step ups
50 T2B
400 sand bag run (together)

*Each athlete must complete all the reps before moving on. 1 athlete working a time.

Post time for 8:00 am and time/team from 9:00 am to Members area or comments.

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Friday 04/14

Schedule reminder:
Sunday, April 16th - GYM CLOSED for Easter
saturday, April 22nd - GYM CLOSED for 3rd Annual USPA Mid-Atlantic Classic

Smiling while Front Squatting. That takes talent! Looking good Kendall!

Smiling while Front Squatting. That takes talent! Looking good Kendall!

TODAY’S W.O.D:

A. 21-15-9 reps for time:
Dumbbell Chest Press (LTBD)
Pull-ups
Squats
Box Jumps (24”/20”)

B. Back Rack Stationary Lunges
Every minute for 10 minutes do:
1st minute: 5 BRSL, Left side
2nd minute: 5 BRSL, right side
*BRSL load to be determined. No Racks.

C. Strength 101 @ 6PM: Glutes, Calves, Serratus Anterior/Lats
1)Giant set of the following for 4 rounds, rest 3 minutes between rounds:
Weighted Hip Extensions x 15 @ 4221
Standing Calve Raises on 5” rise x 25
Straight-Arm DB Pull-over x 12 @ 4221
Prone Plate Row in GHD x 15
Good Mornings x 10
*Increase load if able each round. Compare to 02/28/17.

Post time for A, load for B and loads for C to Members area or comments.

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Thursday 04/13

Everyone loves Overhead Duck Walks, just about as much as they love Deadbugs!

Everyone loves Overhead Duck Walks, just about as much as they love Deadbugs!

TODAY’S W.O.D:

A. Jefferson Curl* 5x5. LTBD. Rest 90 seconds.
*Brief explanation: This is a spinal flexion and extension exercise that is performed to increase range of motion with the trunk. Full range of motion (ROM) is the goal, not heavy loads.

B. 5 rounds for time:
5 Inverted Burpees
7 Bar Muscle-ups
10 Weighted Step-ups, HTBD, alternate legs.Load w/kettlebell.

C. Mobility 101 @ 10AM:
Point of Interest: Hamstrings/Glutes/TFL

D. Strength 101 @ 6PM:
1) Bent Over Row 6x6.
2) Front Rack Lunge 6x16
3) Tabata: Bicep Curls & Tricep Extensions

Post your ROM and load (if any) for A, time for B and loads for D to Members area or comments.

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Wednesday 04/12 Happy Birthday Taylor!

TODAY’S W.O.D:

A. AMRAP in 10 minutes of:
7 Dynamic Push-ups
14 Kettlebell Cleans, alternate sides (70lb/50lb)
21 Knees to Elbows
*Compare to 12/12/13.

B. Every 90 seconds for 9 minutes:
Good Mornings x 3 reps
Increase load.

C. Strength 101 @ 6PM:
Bench Press & Arms
1) Bench Press 5x5. Increase load. 2 minutes rests.
2) Giant Set Arms, 2 minute rest between sets: 3 sets of:
10 Floor DB Triceps Press
12 Barbell Drag Curls
12 Strict Dips
12 DB Hammer Curls
12 Close Grip BB Press on Floor
*Compare to 02/07/17.

Post rounds/reps for A, loads for B and loads for C to Members area or comments.

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Tuesday 04/11

“I was never talented and nobody will call me talented, I am just a workaholic.” Dmitry Klokov

“I was never talented and nobody will call me talented, I am just a workaholic.” Dmitry Klokov

TODAY’S W.O.D:

A. “Running with Diane” for time:
Run 1 mile
21 Deadlifts (225lb/155lb)
21 Handstand Push-ups
Run 800 meters
15 DL
15 HSPU
Run 400 meters
9 DL
9 HSPU
Run 200 meters
*Compare to 07/18/2016.

B. Mobility 101 @ 10AM:
Points of Interest: Quads & Hip Flexor

C. Strength 101 @ 6PM:
Power Cleans 10-9-8-7-6-5-4-3-2-1 reps for loads.
2 minute rests. Reps to be completed unbroken.

Post time for A and loads for C to Members area or comments.

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Monday 04/10

Power Rowing class was a blast!!!

Power Rowing class was a blast!!!

TODAY’S W.O.D:

A. Shoulder Press 5-4-3-3-2-1-1 reps for load.
*Time cap 15 minutes.

B. 6 rounds of 1 minute max rep Wall Ball Shots (20lb-10’/14lb-9’). 1 minute rests between rounds. *Compare to 05/06/2014. *

C. Strength 101 @ 6PM:
1) Front Squat 8x2. Increase load. 30 second rests.
2) Split Jerk 5x1. Increase load. 1 minute rests.

Post loads for A, reps per round for B and loads for C to Members area or comments.

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Sunday 04/09

Only 7AM Open Gym and 8AM WOD classes today! We are hosting our Power Rowing class at 9AM. Class is FULL! If you are signed up for the Power Rowing class, PLEASE be early for class. We will start at 9AM!!!

TODAY’S.W.O.D:

10 rounds for time:
Run 400-meters
15 Pull-ups
30 Doubleunders

Post time to Members area or comments.

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Saturday 04/08

SQUATS...they do a body GOOD!

SQUATS...they do a body GOOD!

Schedule Reminder for Sunday, April 9th:
**ONLY 7AM Open Gym and 8AM WOD.
**9AM is the Power Rowing Class, Class is FULL

TODAY’S W.O.D:

8AM W.O.D:

For time:
100 Thrusters with EMOM 3 Burpees
Rest 3 minutes…then…
4 rounds of:
400-meter Run
20 Jumping Ball Slams (50lb/25lb)

Time cap: 35 minutes.

9AM TEAM W.O.D:

AMRAP in 25 minutes:
1 Hang Power Clean
1 Push Press
1 Back Squat
1 Push Press
1 Front Squat
then....
2 HPC
2 PP
2 BS
2 PP
2 FS
..... 33333, 44444... etc etc

P1 + P2 face each other, each holding a barbell.

P1 works while, P2 holds. Then switch. Neither barbell may not touch the floor. If the barbell of either partners touches the ground, both must run 800m.

Post time for 8AM and Team name/rounds & reps for 9AM to Members area or comments.

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Friday 04/07 Happy Birthday Trey!

Is Serena doing get-ups or napping?

Is Serena doing get-ups or napping?

TODAY’S W.O.D.

A. AMRAP in 7 minutes of:
4 Handstand Push-ups
8 Kettlebell Swings (70lb/50lb)
12 GHD Sit-ups
*Compare to 01/09/2014.

B. Deadlifts 6x2. Increase loads. 1 minute rests.
*Compare to 10/19/2015.

C. Strength 101 @ 6PM:
1) Bench Press 10-9-8-7-6-5-4-3-2-1 reps for loads. Rest 2 minutes between efforts.
*No resting the barbell or racking the barbell during the designated reps.

Post rounds/reps for A, loads for B and loads for C to Members area or comments.

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Thursday 04/06

Sarah catching some air on the jumping ball slams!

Sarah catching some air on the jumping ball slams!

TODAY’S W.O.D:

A. “Fran”
21-15-9 reps for time:
Thrusters 95lb/65lb
Pull-ups
*Compare to 08/23/2016.

B. Mobility 101 @ 10AM:
Points of Interest: Feet and Calves

C. Strength 101 @ 6PM:
1) Hang Power Snatch, 8x2, increase load. 90 second rests.
2) Hang Squat Snatch, 5x1, increase loads. 2 minute rests.
3) Squat Snatch, 3x1, increase loads. 2 minute rests.

Post time for A and loads for C to Members area or comments.

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