“thursday 7.3.14”

 th

 

 

 

 

 

 

 

 

 

 

Don’t forget no classes Friday July 4th and only 6am/9am/12pm today.

 

 

Warm-up:

          hang clean work

Skill:

           deadlift

Strength:

       

OTM 14

 

odd: 4 Deadlifts@ 245/170

 

even: 7 strict chin-ups 

 

WOD:

       2x M.E. 400m run then 10 hang cleans (135/95) rest 3-5 min

 

 

 

 

Read more: thursday 7.3.14
 

“wednesday 7.2.14”

IMG 4323

 

Did yesterday feel like one of those days for you? It did for me.

 

Don’t forget no classes Friday July 4th and only 6am/9am/12pm on Thursday.

 

Warm-up:

          dynamic

Skill:

           double unders

Strength:

12 otm 

odd: 10 v-up 

even: 40 double unders/ attemps 

WOD:

4 rounds

10 step-ups ea (24/20)

20 g2oh w/plate  (45/25)

25 sit-ups 

 

 

 

 

Read more: wednesday 7.2.14
 

“tuesday 7.1.14”

Go USA

IMG 4527

Don’t forget no classes Friday July 4th and only 6am/9am/12pm on Thursday.

Warm-up:

          dynamic

Skill:

           push press

Strength:

back squat: 3x5@ 70% of 1rm

push press: from floor 3x5@ 70% of 1rm 

WOD:

16 otm

@1min 200m run

@2min 15 wall ball (20/14)

@3min 15 push-ups chest to deck no hand release

@4min rest 

if you cant make the run in under 1min run after wall ball and push-ups

 

 

 

 

Read more: tuesday 7.1.14
 

“monday 6.30.14”

Little Evy

 

IMG 4483

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Don’t forget no classes Friday July 4th and only 6am/9am/12pm on Thursday.

Also tuesday at 4pm come watch the US soccer game.

Warm-up:

          2 rounds: 20 rev band flys + 200m run

Skill:

           bent rows

Strength:

bent bb row: 4x8

weighted ttb: 3x5 w/med ball

 

WOD:

3amrap

snatch (155/105)

2min rest

3amrap

strict pull-ups

2min rest

3amrap

kbs (70/53)

 

 

 

 

Read more: monday 6.30.14
 

“friday 6.27.14”

10440775_10100217352161451_2684362855086427168_n.jpg 

Warm-up:

          dynamic

Skill:

           deadlift

Strength:

Deadlift: 3x4, 20# heavier than 6/17

C2B: 3x10 unbroken or 4x ME if under 8 or 4xME pull-up or 4x5 negative pull-up

WOD:

20 amrap

7 deadlift (225/155)

10 ring rows

200m run

40 double under

 

 

 

 

Read more: friday 6.27.14
 

“thursday 6.26.14”

10418228_787403601283931_2811833392117348043_n.jpg

The "Mini Guinea" parked in the forbidden first row.

 

Warm-up:

          shoulder + wrist mobility

Skill:

          power clean

Strength:

strict press: 10rm

power clean: build to heavy 3 (fail twice = done)

WOD:

3 rounds (2min on 2min off)

3 parallette HSPU

3 power cleans (185/120)

Fitness:

10 amrap

5 bb s2oh

8 power cleans  

 

 

 

 

Read more: thursday 6.26.14
 

“wednesday 6.25.14”

 

Warm-up:

          dynamic

 

Strength:

5 rounds each (:45work :15rest)

M.E. sit-ups

M.E. slam balls 

WOD:

4 rounds

40 air squats

30 rkbs (53/35)

20 supermans

 

 

 

 

Read more: wednesday 6.25.14
 

“tuesday 6.24.14”

 10505090_794795230552668_3735290271707763123_o.jpg

When going for a PR it is now mandatory to pull shorts up into a diaper position (male or female) and throw on your snap back CFrte1 Hat. 

Warm-up:

          snatch practice 

Skill:

           snatch

Strength:

3x M.E. strict pull-up then 10 kipping/butterfly (without coming off bar)

L-Sits: 4xM.E.

WOD:

800m run

30 snatches (115/80)

800m run 

 

 

 

 

Read more: tuesday 6.24.14
 

“monday 6.23.14”

 1526827_386622681481977_353168566_n.jpg

Warm-up:

          dynamic + mobility

Skill:

           squat clean thruster

Strength:

        squat clean thruster (no jerk): build to heavy 1.1.

WOD:

5 rounds (1 min of work 2 min rest)

7 bench press@ 135/95

M.E. Burpees

 

 

 

 

Read more: monday 6.23.14
 

“friday 6.20.14”

 10469408_655037627913534_7447331056931816436_n.jpg

Warm-up:

          2x 20 banded good mornings + 5 strict pull-ups

Skill:

           deadlift

Strength:

        OTM 14

        odd: 5 Deadlifts@ 225/155

        even: 7 strict pull-ups

WOD:

OTM 6

15 rkbs@ 70/53 then M.E. box jump overs @30/24 

 

 

 

 

Read more: friday 6.20.14
 

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