Author Archives: cfupheaval

Thought of the day: if you find yourself thinking you should do more work in the gym, make sure you look at how hard you are already going in the gym. If you are leaving intensity (weight, speed, full range of motion) on the table correct that before you choose to hit a different liftContinue reading “111314”

Strength Back squat 1×10@60% 1×8@65% 1×6@70% 5×5@75% MetCon 15 barbell manmakers 95/65 aka. “The bluster” 25 sit-ups 3 rounds for time Mobility 5 min of squat therapy minimum!

Thanks to all the veterans out there! Freedom is built on blood and courage. Nothing free about it! Strength OH Squat 1×10@60% 1×8@65% 1×6@70% 2×4@73-75% MetCon “Josh” 21 OH squats 95/65 42 pullups 15 OH squats 30 pullups 9 OH squats 18 pullups

Strength Front squat (2 seconds pause) 2×6@60% 2×5@65% 4×3@70% MetCon 75 burpees for time ***3 strict pullups every minute

Strength Clean complex 1 power clean + 1 squat clean Work up to 80% and then do 5×1. MetCon 400 m run 5 bear complexes 135/95 10 t2b 4 rounds

Slow Friday! Hope everybody is doing something fun! Strength Strict press 1×8@60% 1×6@65% 1×4@70% 3×2@75% MetCon 15 min emom 5 strict pullups 10 kb swings 53/35

Yesterday and today’s WODs… Wed: Strength Deadlift 1×8@60% 1×6@65% 5×5@70% MetCon 10 deficit push-ups 30 double unders 10 rounds Thur: Strength Front squat 1×10@60% 1×8@65% 1×6@70% 4×3@75% MetCon 8 pullups 16 ground to overhead 24 sit-ups 32 double unders 10 min AMRAP

Strength Push press 2×8@65% 2×6@70% 2×4@75% 2×2@78% MetCon 50 wall ball buyin 3 rounds 15 power cleans 95/65 15 over the bar burpees 15 goblet squats with wallball 50 wall ball buyout

Strength Pause back squats (2s) 3×6@60% 3×4@65% 3×2@70% 3×1@75% MetCon 32 sit-ups 16 kb snatches 8 ring dips 4 rounds

Hey guys remember there is no 6:30pm class tomorrow! Halloween! Go get that candy!