Today’s WOD: Back Squat 5 Rep Max Press 5 Rep Max Deadlift 5 Rep Max Advanced Only: 2 Position Clean (Floor, Mid Thigh) 2 @ 75%, 3 @ 80% Push Press Challenging 4×4 then 3 Rounds: 10 Thrusters (135#/95#) 50 Double Unders Make sure you get those 5 rep max lifts in today! Strongman competition is at the gym this …
WOD 09/06/11
Today’s WOD: 10-9-8-…-3-2-1 Overhead Squats (95#/65#) Burpees Pendlay Rows (95#/65#) 5 rep max day is tomorrow. Be there or be sad.
WOD 09/05/11
Today’s WOD: 3 Rounds: 10 Power Cleans (135#/95#) 20 Kettlebell Sumo Deadlift High Pulls Stiff Legged Deadlifts (24 kg/16 kg) 30 Double Unders Rest 1 minute Advanced: Power Snatch + Snatch 4 @ 75% Back Squat 5×3 @ 80%, 3 @ 83% Normal schedule today! Greetings, folks. We’re going to be starting a new strength cycle next Monday and there …
31 Heroes
A few quick notes about tomorrow morning: –There will be no regular 9am class – only the 31 Heroes workout. Yoga will still be at 10am. -If you don’t have a partner, don’t sweat it. Talk around with folks when you get here, and we can try to help as well. -We’ll run heats until it’s all said and done. …
WOD 09/02/11
Today’s WOD: Olympic Total Snatch MEx1 Clean and Jerk MEx1 Score is sum of weight lifted. Last completed on 03/28/11. Advanced: 3 Position Clean (Floor, Knee, Mid-Thigh) 2 @ 65%, 3 @ 70% Front Squat 4×4 @ 75% Advanced folks, just do the advanced work. No totaling for you yet.
WOD 09/01/11
Today’s WOD: 1600M Run 50 Sit-Ups 500M Row 50 Sit-Ups Everything in moderation, folks. And stick with the dark variety!
WOD 08/31/11
Today’s WOD: Snatch Balance 1-1-1-1-1 then 3 Rounds: 50 Double Unders 15 Overhead Squats (95#/65#) Advanced: 3 Position Snatch (Floor, Knee, Mid-Thigh) 2 @ 65%, 3 @ 70% Press Challenging 5×5, 5 work sets, adjust weight as necessary
WOD 08/30/11
Today’s WOD: Diane 21-15-9 Deadlift (225#/185#) Handstand Push-Ups Last completed on 01/04/11. Forging elite sarcasm. We could use some help during the River City Strongman Challenge 2011, next Saturday (9/10), from about 10am until it’s over (late afternoon). Tasks would include timers, scorekeepers, and extra help to make sure trash is going out, bathrooms are in good shape, and athletes …
WOD 08/29/11
Today’s WOD: Rack Jerk 5×2 @ 75% then With a partner, run two miles with a sandbag. One person will run 400M while the partner does burpees. Advanced: Power Clean + 2 Cleans 2 @ 65%, 3 @ 70% Front Squat 6×2 @ 75%
Team WOD 08/27/11
With a partner, complete the following: Deadlift a total of (20,000#/15,000#/10,000#) 400M Sandbag Carry Box Jumps (24″/20″) 400M Sandbag Carry Kettlebell Swings (24 kg/16 kg) 400M Sandbag Carry Weights listed for the deadlift are for male/male, male/female, and female/female teams. The number of reps it takes to complete the deadlift is the number of reps that must be completed for …