Today’s WOD: Clean and Jerk 4×2 @ 80% then 2K Row Advanced WOD: AMRAP 6: 8 Over Box Jumps 10 Dumbbell Squat Cleans (40#/30#) 20 Double Unders
WOD 02/23/11
Today’s WOD: 1600M Run 30 Overhead Squats (85#/55#) 800M Run 20 Kettlebell Half Moons (24 kg/16 kg) Advanced WOD: Front Squat 1 @ 90% Kipping Pull-Up Practice then 3 Rounds: 8 Handstand Push-Ups 25 Walls Balls
WOD 02/22/11
Today’s WOD: Overhead Squat 2×7 @ 75% then AMRAP 6: 3 One-Arm Dumbbell Snatches Left 3 One-Arm Dumbbell Snatches Right 3 Bent Over Dumbbell Rows Left 3 Bent Over Dumbbell Rows Right with 35#/20# Advanced WOD: 3 Rounds: 800M Run 20 Knees to Elbows
WOD 02/21/11
Today’s WOD: 21-15-9 Wall Balls (20#/14#) Ring Rows Thrusters (95#/65#) Box Jumps (24″/20″) KB Swings (24 kg/16 kg) Advanced WOD: Snatch 5×1 @ 75% Clean and Jerk 5×1 @ 75% Back Squat 1-1-1 @ 90%-93%-95% We’ve been running Elements classes for over a year now and this is (some of) our most recent class. Say hello and extend a helping …
WOD 02/18/11
Today’s WOD: Press 5×5 @ 65% Cuban Press 3×5 @ 33#/25# then 10-9-8-7-6-5-4-3-2-1 Double Unders Hollow Rocks Double unders must be consecutive, i.e. if you are going for 10 double unders and you miss on number 9, you start back at 0 until you are able to do 10 in a row. No subs for double unders today, if you …
WOD 02/17/11
Today’s WOD: Fight Gone Bad 3 round workout. 5 minute rounds with 1 minute rest between rounds. 5 stations. 1 minute per station. Score is total reps. 1. Wall Balls (20#) 2. Sumo Deadlift High Pulls (75#) 3. Box Jumps (20″) 4. Push Presses (75#) 5. Row for calories Last completed on 08/02/10. FGB will be scaled appropriately for any …
WOD 02/16/11
Today’s WOD: Snatch 4×2 @ 80% then 10 Handstand Push-Ups 2 Pull-Ups 8 Handstand Push-Ups 4 Pull-Ups 6 Handstand Push-Ups 6 Pull-Ups 4 Handstand Push-Ups 8 Pull-Ups 2 Handstand Push-Ups 10 Pull-Ups Advanced WOD: Clean and Jerk 2×1 @ 95% Push Press Challenging 2×2 then Run 5K Most of our athletes would agree that doing an Olympic lift is the …
WOD 02/15/11
Today’s WOD: Power Clean Ladder (95#/65#) With a continuously running clock, do 1 power clean the first minute, 2 power cleans the second minute, 3 the third, and so on until you can not complete the power cleans in the time allotted. Advanced WOD: Again Faster WOD The fellas out at Brute Strength Gym resting between events. “If” you are …
WOD 02/14/11
Today’s WOD: Back Squat 5×5 @ 65% then 400M Run 21-15-9 Scotty Bobs (40#/20#) Wall Balls (20#/12#) 400M Run Advanced WOD: Snatch 2×1 @ 95% Back Squat 4×2 @ 80% then 10 Rounds: 5 Sandbag Get Ups 20 Double Unders To all you zombie lovers out there: Happy Hallmark, I mean, Valentine’s Day!
WOD 02/11/11
Today’s WOD: “The Chief” Max rounds in 3 minutes of: 3 Power Cleans (135#/85#) 6 Push-Ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Advanced WOD: Clean and Jerk 3×1 @ 90% Front Squat 4×2 @ 87% then “Death by 10 Meters” With 2 cones set up 10M apart, run 10M in the first minute, 20M …