Month: April 2014

Thursday, May 1, 2014

Fitness & Performance A. 4 Rounds of: 10 Single Leg DL’s (left) Rest 1:00 10 Single Leg DL’s (right) Rest 1:00 B. 4 RFT of: 15 KBS 70/53 200m Run 30 DU’s 200m Run

Wednesday, April 30, 2014

  HAPPY GOLDEN BIRTHDAY TO WILLIAM! 30 on the 30th! WE LOVE YOU! Fitness Performance A. Hang Clean Progression A. 12 Min to a Heavy Hang Clean B. Build to a Hang Clean Triple B. EMOM x 8 2 Hang Cleans @70% of A C. AMRAP 8 3 Goblet Squats 3 Push Ups 3 Abmat […]

Tuesday, April 29, 2014

Fitness Performance A. A. 4 Rounds 10 DB Strict Press Rest 1:00 30 Banded Rows Rest 1:00 Strict Press 5-5-5-3-3-3 B. B. 6:00 AMRAP 2:00 Cal Row (buy-in) 8 Alternating DB Power Snatches 4 Burpee Box Jump Overs Rest 2:00 and Repeat 6:00 AMRAP 2:00 Cal Row (buy-in) 8 Power Snatch 95/65 4 Burpee Box […]

Monday, April 28, 2014

  Fitness Performance A. A. 5 Rounds: 8 Front Squats, Rest 1:00 20 Banded Good Mornings, Rest 1:00 Front Squat 5-5-3-3-2-2 B. B. AMRAP 12 AMRAP 12 10 Renegade Rows 10 DB Step Ups 200m Run 10 Clusters 115/85 200m weighted Run 45/25          Tips for Improved Wrist Mobility Written by Nichole […]

Sunday, April 26, 2014

Fitness & Performance A. AMRAP 7 Min: 7 Pull Ups 7 Box Jumps 24/20 *Rest 4 Min AMRAP 7 Min 10 Abmat Sit Ups 10 Overhead walking lunges 45/25    

Saturday, April 26, 2014

Fitness & Performance A. Partner WOD 25:00 AMRAP 400m Run 25 Hang Power Cleans 25 Front Squats 25 Push Press Rx = 95/65 Competitors Class (10AM) A. 10 RFT of: Run 100m 10 Burpees Run 100m 15 KBS 70/53  

Friday, April 25, 2014

Fitness Performance A. 4 Rounds: 10 Pull Ups Rest 1:00 1:00 Plank Rest 1:00   A. 4 Rounds: 10 Pull Ups Rest 1:00 15 GHD Sit Ups Rest 1:00 B. B. 3 Rounds: 1:00 Row (Calories) 1:00 Rest 1:00 Wall Balls 1:00 Rest 1:00 Box Jumps 1:00 Rest 3 Rounds: 1:00 Row (Calories) 1:00 Rest […]

Thursday, April 24, 2014

Fitness & Performance A. 3 x ME T2B or K2E or Hanging Knee Raises B. 4 Sets of  ME Prowler Push Suggested Weight M- 140 (45 x 2, 25 x 2) F- 90 (45 x 2) Coach Brandon’s definition of Max Effort: “When you literally can’t push the sled any further, stop when you have […]