Monday, 06-13-2016
Strength. Back Squat 10×3 @ 75% WOD. Helen. 3RFT 400m run 21 KBS (53/35) 12 Pull ups Cash out. 4 Sets 10 Bent over row 10 DB shoulder press 10 V-ups
Monday, 06-13-2016 Read More »
Girls
Friday, 05-20-2016
TORC SQUAT CYCLE – Light Day (Last Week of TORC). WOD. “Diane” 21-15-9 Deadlifts @ 225#/155# HSPU
Friday, 05-20-2016 Read More »
Tuesday, 03-22-2016
Group Warm-up AMRAP 30 minutes Jackie 1000M Row 50 Thrusters 45/35 30 Pull-ups Cash out Weighted Planks 3 Rounds Max Hold 45/25
Tuesday, 03-22-2016 Read More »
Tuesday, 02-23-2016
Barbell Warm-Up Snatch and OHS WOD. EMOTM: 15 minutes -1 Power Snatch -1 Hang Snatch -1 OHS Rest 5 minutes then: Isabel. For Time 30 Snatches RX (95/135) Recovery Group Foam Rollout/ Barbell Smash
Tuesday, 02-23-2016 Read More »
Tuesday, 02-23-2016
Barbell Warm-Up Snatch and OHS WOD. EMOTM: 15 minutes -1 Power Snatch -1 Hang Snatch -1 OHS Rest 5 minutes then: Isabel. For Time 30 Snatches RX (95/135) Recovery Group Foam Rollout/ Barbell Smash
Tuesday, 02-23-2016 Read More »
Friday, 01-22-2016
Strength Wendler Week 3 Deadlift w/ SuperSet 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Dumbell / Barbell Curls or Ring Dips (Increase weight from previous week) Conditioning Barbell Warm-up “Amanda” 9-7-5 Muscle-ups (scale = bar muscle-ups, jumping muscle-ups, or 3 pull-ups/3 ring rows) Full Snatch (scale = L1, L2, or power snatch) L1 95/65
Friday, 01-22-2016 Read More »
Thursday, 12-24-2015
WOD: (Christmas) “Eva” 5 RFT: – 800m Run – 30 KB Swings (70/53) -30 Pull-ups 50 Minute Cap
Thursday, 12-24-2015 Read More »
Monday, 12-07-2015
Strength. Week 6 Squat Cycle 5×60%, 5×70%, 3×75%,2×80%, 2×85%, 2X90%, 2X95% WOD. “Helen” 3 RFT… – 400m Run – 21 KBS (53/35) – 12 Pull-ups @ 12:00 (whether done or not): 2,000m Row.
Monday, 12-07-2015 Read More »
Tuesday, 09-22-2015
Barbell Warm Up WOD. Grace 30 Clean and Jerks for time (135/95) or….Isabel 30 Snatches for time (135/95) Cash Out 2x400m Run w/ 2 minute rest 4x200m Run w/ 1 minute rest 4x100m Run w/ 30 second rest Strongman 6:30 PM Dynamic Sumo Deadlift Farmer Complex (Tire Flips & Prowlers) 2 RPM Weighted Dips 30/30
Tuesday, 09-22-2015 Read More »