W.O.D.

  • Monday April 20th


    WOD
    Strength/Skill
    EMOMx10
    2-3  Hang Snatches (power/squat/split, not lookn for UB here, all singles)
    work up to a heavy load as possible

    then

    3 RFT of
    Run 400m
    10 Deadlifts 225/155 205/135 185/125

     

  • Sunday April 19th

     The Matell Brown

    WOD

    4 RFT of
    5 Lateral Burpees
    10 Sq Clean Thrusters 95/65 
    50 Dubs

    With remaining time
    goat work  

  • Saturday April 18th

                

    WOD
    2 Person Teams 

    AMRAPx4 alternating minutes 
    Rope Climbs or Cal Row

    then immediately into 

    10 Alternating Rounds for time of (aka Barbara)
    20 Pull Ups
    30 Push Ups
    40 Sit Ups
    50 Air Squats
    *no rest period between rounds. as soon as athlete 1 finishes rnd 1, athlete 2 immediately starts round 2.




  • Friday Apr 17th



    #bicepslikebriggs



    WOD
    Rest Day 
    CLOSED


  • Thursday April 16th




    WOD

    Buy In 
    1k Row or 800m Run

    5 RFT of

    9 OHS 95/65
    15 GS Box Jumps 24/20
    21KBS 1.5/1

     

  • Wednesday Apr 15th


    Meeting of the minds

    WOD

    Strength 
    Bench Press
    3-5 sets of
    *5-10 Strict/weighted Pull Ups between sets

    Conditioning 
    21-18-15-12-9-6-3 reps of
    Power Cleans 135/95 115/85 95/65
    TTB

     

     

  • Tuesday Apr 14th


    Todd Julius 


    WOD
    Strength 
    1 FS + 1 Jerk (from rack)


    Conditioning
    AMRAP x15
    Buy In 200 Dubs
    then
    5 MU
    10 Front Squats (155/105) *floor
    15 HSPU
    20 Burpees 


  • Monday April 13th

    Rest Day 
    Open Gym 11-1
    Open Gym 5:30-7pm


  • Saturday April 11th

    What's gonna work..Team work! Steve and Evan getting a lil "bro row" during the 2015 Open


    WOD

    Strength

    With a 20:00 running clock. In teams of three you will have 6:00 to establish:

    2 rep Thruster *From the rack

    (teams will share a rack, share a bar)


    Conditioning

    AMRAP x14

    Run 200

    Wallballs 20/14

    S2OH 115/85  95/65


    *After your 6:00 strength you and your 3 person team will go right into AMRAP.

    Athlete 1 will run. Athlete 2 WB's. Athlete 3 S2OH. As soon as athlete 1 gets back from run everyone must rotate movements. 1 person is ALWAYS running.


    Post 2 scores: total weight from Thrusters and combined reps for wallballs and S2OH.


  • Friday April 10th

    What motivates you??


    WOD

    Conditioning

    "Helen"

    3RFT:

    Run 400m

    21 KBS 1.5/1

    12 Pull ups

    -Then-

    Strength

    Front Squats

    5-3-1-1-1


  • Wednesday April 8th

      

    Demetrius putting in the extra reps getting ready for summer!

     

     Day three of the cycle... We've seen a lot of hard work and a lot of PR's! Lets finish this cycle out strong!

    WOD

    AMRAP x 20

    Cindy +1 Power Clean 205/155  185/125  155/105

    "Cindy"

    5-Pull ups

    10-Push Ups

    15-Air Sqauts

    *Post  rounds plus reps and the weight you went with

     

  • Tuesday Apr 7th


    Monday was an awesome day with a ton of PR's, packed house, and some forst time completing "Amanda" as RX. Couldn't be happier. Almost 200 hundred people through the door today. Lets keep it up and bring the engery.



    WOD
    Strength
    Snatch (Power/Split?Squat) Don't take the easy roady though. Challenge yourself and get in some squats
    3 reps @ 70%  None are TnGO
    3 reps @ 75%
    2 Reps @ 80%
    2 reps @ 85%
    1 rep @90%
    *If you feel good keep going 

    Then 
    Gut/Mentality
    100 KBS 53/35
    *Every time you set it done to rest +3 burpees

    Post highest snatch load and time to finish 100 burpees 

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