Month: July 2013

Skeet

WOD 7-11-13 Toes 2 Bar: 5×10 • Tabata Situps Rest 1 min • Tabata DU Rest 1 min • Tabata DB Snatches (45/30) Don’t forget, we will be hosting a double under clinic this weekend. It will be put on by Cyclone Speed Rope and will be on Sunday. Currently there are 2 time slots …

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The Skinny

WOD 7/11/13 Snatch – 7 minutes to find a heavy single Then complete 1 rep every 30 seconds for 5 minutes using 75-85% of your heavy single   3 Rounds, 1 minute rest between each round AMRAP in 3 minutes: 5 Thrusters (95/65) 5 Box Jumps (24/20) 5 Burpees   Who has registered for the …

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Lookin’ Fly

WOD 7/10/13 Front squat – 7 sets of 3  focusing on speed. no heavier than 75% of max. No more than 90 seconds rest between sets   For Max Reps: Tabata Sit-Ups Tabata Push-Ups Tabata Power Cleans (95/65) Tabata Burpees   Rest 2 minutes between each tabata interval.   Dont forget to register for the …

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Family

WOD 7-10-13 1000 M Row Time Trial For Time: • 25 Push Press • 25 OHS • 25 Lunges [total] (bar in front rack) • 25 Thrusters • 25 Cleans RX weights are 95/65. All movements should be done with the same bar. Don’t forget, we will be hosting a double under clinic this weekend. …

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Hurt Locker

WOD 7-9-13 L-Sit Skill Work Accumulate 2.5 minutes in an L-Sit. Use boxes, rings, plates, the floor, pullup bars, etc. Don’t be afraid to mix it up. AMRAP in 3: • 10 Box Jumps (24/20) • 10 KB Swings (55/35) • 10 Inverted Burpees Rest 2 mins AMRAP in 6: • 10 Box Jumps (24/20) …

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Run The Gambit

WOD 7/9/13 Hang Clean – 12 minutes to find a 1 rep max   For Time: 25-20-15-10-5 Wall Ball (20/14) KB Swings (55/35) Before you start the workout you must complete an 800m Run and once you finish the last set the workout will end with another 800m Run   Dont forget to register for …

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Rasta

WOD 7-8-13 Push Jerk 5×5 Increase your loading on each set “Nasty Girls” 3 Rounds for time: • 50 Air Squats • 7 Muscle Ups • 10 Hang Power Cleans (135/95) Sub 3 pullups and 3 dips for every 1 muscle up if necessary.

Re-wire

WOD 7/8/13 Back squats – 3 sets of 3 @75% then 1 heavy rep (80-90%)every minute for 10 minutes   “Fran” 21-15-9 Thrusters (95/65) Pull-Ups   Is the rack position giving you trouble during front squat, cleans, and/or thruster? If so check out this article for some simple drills you can do throughout the day …

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Independence

WOD 130705 Back Squats 8×4 @ 80% AMRAP in 12 50′ Burpee Broad Jumps 50′ OH Plate Lunges (45/25) *the gym is 50′ wide:) We hope you had a great holiday. We’re back to schedule today. See you all in the gym!

Kicks

WOD 130703 Back Squats 7×5 @75% 3 rounds: 7 Strict Presses (115/65) 14 Hang Power Cleans (115/65) 21 Lateral Burpees (over bar) Our only holiday schedule changes will be no classes on Thursday. We’re back to squatting as normal on Friday!