• Sunday July 22

    WOD

    Rest Day CLOSED

  • Sunday July 22

    WOD

    Rest Day CLOSED

  • Saturday July 21st


    https://www.eventbrite.com/invite-friends?utm-medium=discovery&utm-campaign=social&utm-content=attendeeshare&utm-source=strongmail&eid=46934820311
    Register here for the up and coming




    U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.


    WOD
    Horton

    9 rounds for time with a partner of:
    9 Bar MU or C2B Pull Ups
    11 C&J @ 155/105 or 11 Power Snatch@135/95
    50-yard buddy carry

    Time Cap 35:00

    Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

    FX
    9 Chest 2 Bar Pull Ups/Reg PU
    11 C&J or P Sn
    50 Yard Odd Object carry

  • Friday July 20th


    https://www.eventbrite.com/invite-friends?utm-medium=discovery&utm-campaign=social&utm-content=attendeeshare&utm-source=strongmail&eid=46934820311
    Register here for the up and coming


    WOD

    BB/Strength 

    Shoulder Press

    1-1-1

    Push Press

    1-1-1

    Push Jerk

    1-1-1

    Split Jerk 

    1-1-1


    Conditioning

    Run 4x400m

    Rest 1:1


    Post total time to complete including the rest period 


    FX
    Same S2OH strength work

    4X300 rest 1:1 

  • Thursday July 19th


    https://www.eventbrite.com/invite-friends?utm-medium=discovery&utm-campaign=social&utm-content=attendeeshare&utm-source=strongmail&eid=46934820311

    Register here for the up and coming nutrition clinic


    WOD

    BB/Strength

    EMOMx20

    Odd - Back Squat 

    Even - Deadlift 

    Min 1-4 complete 5 reps @ 70% +/-

    Min 5-8 complete 3 reps @78-83%+/-

    Min 9-20 complete 1 rep heavy as possible *rest as needed between sets while climbing. Looking for at least 3 attempts at a heavy single/1RM


    Conditioning 

    21-15- reps of 

    Thrusters 95/65

    Burpees

    Time Cap 10:00

  • Wednesday July 18th

    WOD

    Rest Day
    Open/Active Recovery
    5:00-6:45am
    11-1pm
    5:00pm-6:30pm

  • Tuesday July 17th

    WOD

    AMRAPx20

    5 HSPU

    10 Pull Ups 

    15 DB OHL 45/35 *alternating 

    20 II Unders 



    FX

    5 Pike/SB/HRPU

    10 Pull Ups 

    15 DB OHL 35/25

    20 II's/5+15/35 Singles

  • Monday July 16th


    WOD
    Conditioning

    "Big Bang"

    50 Power Cleans 

    RX 225/155

    Time Cap 1

    Ok gang here it is. This is why we did the 5:00 EMOM last week. You know what kind of weight you can move in 5 minutes and how that feels. Lets make the weight adjustments needed and shoot for a 8-10:00 target time. 


    BB/Strength

    EMOMx20

    Odd- 1 Thruster Climbing HAP

    Even- Rest

    *Thruster will be from a rack

  • Sunday July 15th

    WOD

    Person Teams 

    100 Shoulder 2 OH 115/85

    100 Core (Mix or Match)

    1000m Row 

    100 Pistols

    100 Burpees

    1000M Row

    **10 Rope Climbs

    Time Cap 27:00

    * Only 1 athlete working at a time.

    ** Rope Climbs can be completed at anytime during the chipper 

  • Saturday July 14th

    WOD

    Rest Day Closed 

  • Friday July 13

    WOD

    BB/Strength

    EMOMx18

    Snatch P/S/S

    Climbing to Heavy as Possible 


    Conditioning 


    For Time 

    9/6 Bar Muscle Ups 

    9 Front Squats   

    7/5 Bar Muscle Ups 

    7 Front Squats 

    5/3 Bar Muscle Ups 

    5  Front Squats


    1. 205/135  2. 185/125 . 3. 155/105


    Time Cap 12:00


    Cash Out 

    Row 400m 40 Sit Ups

    Row 300m 30 Sit Ups

    Row 200m 20 Sit Ups 

    Row 100m 10 Sit Ups 



    FX

    EMOM

    Snatch 

    Quality vs Qty


    9-7-5 reps of

    Front Squat 135/95 115/85

    C2B Pull Ups *Banded/Jumping


    Time Cap 12:00


    Cash Out 

    Row 300m 30 Sit Ups

    Row 200m 20 Sit Ups

    Row 100m 10 Sit Ups 

    Row 50m 15 Sit Ups 

  • Thursday July 12th

    WOD

    BB/Strength

    EMOMx20

    3 TnGo Deadlifts 

    3 Bench Press


    Climbing to heavy triple of ea 


    Conditioning 

    AMRAPx7 

    5 *OHS 135/95

    35 II Unders


    *If mobility allows start working your grip in to narrow "clean" grip. This will allow the load to be stacked and will be more efficient.     



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