1. Conditioning 9-7-5-3-1 Push-ups Wall-ball 2. Strength Clean and Jerk AMRAP in :20, rest 1:10 between rounds 3 rounds at about 90% 3 rounds at about 80% 3 rounds at about 70% The goal is to improve your cycle times and work on touch and go where possible.   Gym Notes 1- we are looking […]

1.  Metcon For Time: 50 Box Jumps, 24/20 – Games standards 50 Jumping Pull ups – set bar at mid forearm when standing 50 KBS, 35/25 50 Walking Lunge steps 50 TTB 50 Push Press, 45/33 50 Hip Extensions 50 Wall Balls, 20/14 50 Burpees 50 Double unders

“Bergeron Beep Test” EMOM for as long as possible: 7 Thrusters, 75/55 7 Pull ups 7 Burpees *If you go out before 10 min. drop to 5 reps. then 3.  Go for a minimum of ten min. Mobility class schedule change . As per request and starting tomorrow, January 6th 2014, Mobility will be Mondays […]

WOD 17 min AMRAP of: 40 Lateral Barbell Burpees 30 Snatch, 75/45 30 Lateral Barbell Burpees 30 Snatch, 135/75 20 Lateral Barbell Burpees 30 Snacthes, 165/100 10 Lateral Barbell Burpees AMRAP Snatch, 210/120 One barbell.  You must change weights.  Must get your torso vertical and clap overhead while jumping over the barbell on the burpee. […]

Open Gym today 5:15-7:15am & 5-7pm WOD “Fight Gone Bad” Burpees Push Press (75/55) Box Jumps (20/24) Sumo Deadlift High Pull (75/55) Wall Ball (15/20) *In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute […]