“thursday 10.31.13”

IMG 3823

Dont forget to dress-up! Happy Halloween!

Warm-up:

          dynamic

Skill:

           jerk/ thruster

Strength:

        power clean + 2 jerks

WOD:

   "FRAN"


Read more: thursday 10.31.13
 

“wednesday 10.30.13”

Thursday We will pick best costume from each class then the overall winner at the end of the night. 

Warm-up:

          coaches choice

Skill:

          L-sit

Strength:

        L-Sit: 4xME

        weighted plank hold: 4x:45 

WOD:

        15 amrap

         2 wall walks

         12 slam balls

         10 burpees

Read more: wednesday10.30.13
 

“tuesday 10.29.13”photo 1

 The ladies Comp class will start next Tuesday @7pm.

Congrats to Coach Zon-ramp!

Warm-up:

          3 rounds: 7 burpees ME rest :30

Skill:

           clean pull

Strength:

       1. a)max box jump 

           b) clean pull: 4x3

       2. a)bench press: 3x8

           b)face pull: 3x20  

WOD:

        2 rounds (time cap 12)

         200m sprint

         15 kbs (70/53)

         25 burpees

         15 kbs

         200m sprint

         rest 3min

Read more: tuesday 10.29.13
 

“monday 10.28.13”IMG 5399

Warm-up:

          mobility

Skill:

           snatch/ttb

Strength:

        snatch:1rm 

WOD:

         400m run

        3 rounds

        10 snatches (155/105)

        15 ttb

        400m run

       

        [15m cap]

Read more: monday 10.28.13
 

“10.25.13”

Warm-up:

          mobility + 50 double unders

Skill:

           c2b/pendlay row

Strength:

        strict pull-up: 3rm

        Pendlay row:4x5

WOD:

         7 amrap

         8 c2b pull ups

         30 double unders

Read more: Friday 10.25.13
 

“thursday 10.24.13”

IMG 2576















This Friday at 6pm we will have a competitors meeting before training.

Anyone serious about competing is welcome to the meeting.


Warm-up:

          mobility (rack position)

Skill:

           power clean/ hang power clean


Strength:

        power clean:10rm

 

WOD:

         12 amrap

         200m run

         10 hang power clean (135/95)

Read more: thursday 10.24.13
 

“wednesday 10.23.13”

photo
















Mike D will be on "Cutthroat kitchen" this sunday @ 10pm! 


Warm-up:

          dynamic

Skill:

           triple jump/deadlift

Strength:

        max distance stationary triple jump: 5 attempts

        max distance broad jump: 5 attempts

WOD:

         3 rounds

         3min on 2min off 

         8 burpee bar hops (chest to floor only standard)

         8 deadlifts (155/105)

Read more: wednesday 10.23.13
 

“tuesday 10.22.13”IMG 5336

Warm-up:

          mobility

Skill:

           hang squat clean

Strength:

        hang squat clean + squat clean: work up to heavy 

WOD:

         4 rounds (12 cap)

        20 kb swings

        10 sdhp

        20 lunges

        

Read more: tuesday 10.22.13
 

“monday 10.21.13”

IMG 2560















Warm-up:

          8 sit-ups/ 8 pull-ups/ 8 push-ups/ 8 burpees

Skill:

           ttb

Strength:

        ttb: 2xME

        work to a heavy: 1 press+2 push press+ 3 push jerks

WOD:

         6 amrap

         4 pull-ups (unbroken) or jumping pull-ups

         8 push-ups

         4 burpees

        

Read more: monday 10.21.13
 

“friday 10.18.13”

IMG 2580
















Warm-up:

          15 banded good mornings/ 10 lunges x3

Skill:

           deadlift

Strength:

        deadlift: 3rm  

WOD:

         7 otm

        7 deadlifts (70% of 3rm)

        ME bar hops

Read more: friday 10.18.13
 

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