Today’s WOD: Back Squat 4×2 @ 90% of your 1rm then Tabata Intervals: Pull-Ups Push-Ups Sit-Ups Squats No 6AM class today. Sign up for the Open.
No 6am tomorrow
We’re going to cancel the 6am class tomorrow, 2/20. All other classes are good to go!
WOD 02/17/12
Today’s WOD: Bench Press 3×5 @ 85% (+2.5-5#) then 3 Rounds: 10 Power Cleans (135#/95#) 10 Lunges 10 Box Jumps 150M Row Each exercise starts on the minute. If the athlete has not completed the reps, they still move on to the next movement. Athletes must wait until the top of the minute to start the next exercise. Just one …
WOD 02/16/12
Today’s WOD: Fran 21-15-9 Thrusters (95#/65#) Pull-Ups Last completed on 08/02/11. Everyone’s favorite workout. I’m expecting lots of new PR’s today. Do something awesome.
WOD 02/15/12
Today’s WOD: Skill Work: Pistols then In 6 minutes: 100′ Prowler Push (140#/80#) then AMRAP: 10 Double Unders 10 Kettlebell Half Moons (24 kg/16 kg)
WOD 02/14/12
Today’s WOD: 10-9-8-…-3-2-1 Kettlebell Swings (24 kg/16 kg) Sandbag Get Ups (50#/35#) with 1 rope climb after completing each set of sandbag get ups Did you sign up for the Open yet? Give your self a Valentine’s Day gift and do it.
WOD 02/13/12
Today’s WOD: Snatch Work up to a heavy single then 1 snatch @ 65% every 30 seconds for 5 minutes. then EMOM 7: 3 Squat Cleans (185#/125#) 7 Burpees DP pulls so hard on the rower that the rower moves with him.
WOD 02/10/12
Today’s WOD: 21-15-9 Front Squat (185#/115#) Ring Dips If you haven’t signed up for the Open yet, why haven’t you? Register before the 22nd so you can participate in the workouts with all your friends from the gym. Don’t get left out. Now that we’re deep into the Nutrition Challenge, we want to know how it’s going for you. What’s …
WOD 02/09/12
Today’s WOD: 4 Rounds: 5 Turkish Get-Ups Left (16 kg/8 kg) 10 Kettlebell Rows Left 5 Turkish Get-Ups Right 10 Kettlebell Rows Right Foot striking and injury incidence. Being a forefoot striker when you run is probably a good thing, but if you’re an injury free heel striker, keep doing your thing. Thanks to Julie S for the link. And …
WOD 02/08/12
Today’s WOD: Skill Work: Double Unders then 200M Run 50 Sit-Ups 200M Run 40 Sit-Ups 200M Run 30 Sit-Ups 200M Run 20 Sit-Ups 200M Run 10 Sit-Ups Sign up for the Open, chumps.