Category Archives: Uncategorized

Strength  Clean  3 position clean – ground, below knee, above knee. Work up to 75-80% MetCon  400 m run  15 front squats 95/65 5 ground to overhead  3 rounds  Skill  active shoulder hangs and hollow body holds 4×20 sec       

Friday and Saturday was pretty much just people doing the open workout! You guys have been killing it! Lots of push presses and cleans!  15.4 8 min AMRAP  10 push press 95/65 10 cleans 115/75   

Strength  Floor press  10 min to establish a 1 RM Push press  Work up to 3×2@95% MetCon  10 min EMOM  10 plate to overhead  5 plate jump burpees  *last minute is a max effort that will become your score.   

Strength  Clean  1 power clean + 1 hang squat clean  MetCon  11 min AMRAP: 5 pullups  10 thrusters 95/65 20 V-ups    

Crazy cool day! Had a blast with everyone! Big should out to Lauren for liking some sweet muscle ups!  Strength    Back squat  1×10@60% 1×8@65% 2×6@70% 3×3@75% Max next week MetCon  7 HSPUs  15 kb swings 53/35 30 air squats  9 min amrap  50 air squat (race) buyout Skill  Ring dips (in warmup)  Tabata Continue reading “031615”

Strength  Deadlift  1×10@60% 1×8@65% 1×6@70% 2×4@75% MetCon  250 m run  7 snatches 95/65 14 burpees  4 rounds  

Saturday gender reveal wod!  Bowen 800m run  7 DLs 275/185 10 burpee pullups  14 1 arm kb thrusters 2/1.5pd 20 box jumps  3 rounds It’s a boy FYI  

Strength  Deadlift  1×10@60% 1×7@70% 1×6@75% 1×4@85% 2×2@90% 2×2@95% MetCon  15.3 7 muscle ups  50 wallballs 20/14 100 double unders  14 min AMRAP  

Strength  Front squat  5×2@60% 5×2@65% 5×2@70% 5×2@75% MetCon    7 box jump burpees  14 kb swings 53/35 10 min amrap  Skill  3×400 m run 

Strength  Squat clean  4×3@60% 4×2@70% 4×1@80% 4×1@85% MetCon  6 clusters 135/95 12 HSPUs  24 Air Squats    3 rounds  Skill  5x15s Hanging L sit hold