Author Archive

8.26.19

SWOD: 8 min EMOM 1 complex: 1 Power Snatch 2 Squat Snatch 3 Overhead Squats WOD: For Time: 12-9-6 Hang Squat Snatch 95/65 Over/Under 1 min Rest 6-9-12  Hang Squat Snatch Over Under Cool Down: 100 Sit ups

8.23.19

HELL WEEK 2019   "MONTI" 5 Rounds for Time:  50 Step ups 20/15 45/35 15 Cleans 135/95 50 Step ups 20/15 45/35 10 Snatch 135/95   115/75 +10 min 95/65  +15 min less than 95/65  + 20 min less than 45/35 on step ups +10 no weight on step ups +16  

8.22.19

HELL WEEK 2019 "OMAR" 10-20-30 Thruster 95/65 15-25-35 Bar Facing Burpee Then… 5 min Rest Then: 10 Min EMOM – 5 Front Squats

8.21.19

HELL WEEK 2019 Warm up: shoulder warm up: "NATE" 20 Min Amrap 2 Muscle Ups 4 HSPU 8 KB Swings 32/24kg Strict pull up -10% Strict pull up w/ band -20% Box HSPU -10% KB 24/16 -10% KB <24/16 -20%

8.20.19

HELL WEEK 2019 HBD to the Taggster! "DALLAS 5" 5 min AMRAP Burpees to 6" target 5 min Amrap 7 Deadlifts 155/105 7 Box Jumps 24/20 5 min Amrap Turkish Gettups 50/35lb DB (alternating arms) 5 min Amrap 7 Snatches 75/55 7 Hand Release Push ups 5 min Amrap Row (calories) Scaling Barbell: <155/105, 75/55 x .75 […]

8.19.19

Hell Week 2019 "BULL" 200 Double Unders 50 OH Squats 135/95 50 Pull ups 1 mile Run (tree + 200m) 35 MIN CAP Scaling: Singles +10 OHSquats 115/75 +4 OH Squats 95/65 +6 OH Squats <95/65 +10 Box Pull ups +10  

Whole Life Challenge Fall 2019

As a group, we will be participating in the 2019 Fall Whole Life Challenge.  This is a “whole life” challenge that encompasses looking at sleep habits, hydration, exercise, mobility, and of course nutrition.  This will be our fourth run through of a WLC and have seen time and time again the importance of this challenge […]

Barbell Club is back!

We are bringing back Barbell Club this Fall! This go around we will be meeting once per week on Monday nights at 7pm.  During this session we will be lifting some weights, taking time to shore up technique issues and reinforce good habits, as well as, going through “homework” programming for the week.  This work […]

8.19.19

Hell Week 2019 "BULL" 200 Double Unders 50 OH Squats 135/95 50 Pull ups 1 mile Run (tree + 200m) 32 MIN CAP Scaling: Singles +10 OHSquats 115/75 +4 OH Squats 95/65 +6 OH Squats <95/65 +10 Box Pull ups +10  

8.16.19

Warm up: Rowling WOD: OPTION #1 In teams of 2 or 3 100 Wall Balls 80 T2B 60 Snatch 40 Muscle ups Option #2 50 Wall Balls 40 T2B 30 Snatch 20 Muscle ups Cool Down: 100 Wall Ball Sit ups