2.1.14

Open Gym 8am - 10am

1.31.14

TGIF! Lift big or go home! Deadlift 2 x 10+ @ 67.5% (Refer to 1.17.14). Press 1 x 3 @ 80%, 1 x 3 @ 85%, 1 x 3+ @ 90% (Refer to 1.24.14). Conditioning: Prowler. 'Nuff said.  Peace out.

1.30.14

Strength: Power Snatch 5 x 3 @ 90% of 3-RM (Reference 1.16.14). Conditioning: 7-min AMRAP of 1 x Rope Climb Ascent, 5 x Front Squats (65#/95#). Extra Conditioning: 8 x 200m sprint repeats every :90 sec.

1.29.14

Partner Up! Grab your partner and, complete the following for time: 1200m Sprint Relay (each person runs 600m total), 5 rds of 10 GTOH (ground to overhead, anyway overhead), 10 Pull Ups (both partners do all the reps, one person works while one rests), 1200m Sprint Relay (each person runs 600m total).  Hump D-a-a-a-a-a-y-y-y-y-y-y!!!

1.28.14

Strength: Bench Press 3 x 10+ @ 67.5% of 1-RM. Conditioning: Round one = 4 min amrap. Buy-in 50 x DU, then count max rep KBS @ 16k/24k. Rest 1-min. Round two = 4 min amrap. Buy-in 300m Run, then count max rep Thrusters @ 65#/95#. Rest 1-min. Round three = 4 min amrap. Buy-in 50 x DU, then count max rep KBS @ 16k/24k.  Score each round separately (xx/xx/xx)

1.27.14

Monday Magic. Strength: Power Clean 5 x 3 @ 90% of 3-RM (Refer to 1.13.14). Conditioning: For time 30-20-10 Burpees, Lunges, T2B. Extra Conditioning: Row 3 x 400m @ 90% of your 1K TT pace (Refer to 1.20.14).

1.25.14

Open Gym 8am - 10am

1.24.14

TGIF! Strength: Press 3 x 10+ @ 67.5%  Conditioning: 7-min AMRAP of 9 x Power Clean, 6 x Front Squat, 3 x Push Jerk @ 75#/115#.  Extra Strength: Deadlift 1 x 3 @ 80%, 1 x 3 @ 85%, 1 x 3+ @ 90%.

1.23.14

Thirsty Thursday! Strength: Snatch Complex. Complete five sets of the following complex, starting light and increasing weight on each set as form allows.  Hang Snatch High Pull + Hang Power Snatch + Snatch High Pull + Power Snatch.  Conditioning: 150 Push Ups for time. *Every time you fail a rep or rest on the ground count a penalty.  You must immediately sprint 100-meters.  Once the penalty is completed go back to finishing the 150 Push Ups.  Extra Work: Core = Complete 50 Dead Bugs.

1.22.14

What day is it?  Complete five rounds for time: Rds 1, 3, and 5: Run 300m, 30 x KBS @ 16k/24k, 30 Box Jumps 20"/24"; Rds 2, and 4: Run 300m, 30 x WBS @ 14#/20#, 30 x Pull Ups.  Get some!!!

1.21.14

Strength: Back Squat 3 x 10 + @ 67.5% of 1-RM. Conditioning: Complete five (5) 90-second rounds, consecutively without rest. Your buy-in for each round is 15 SDLHP (sumo dead lift high pull) @ 55#/75#. With the remainder of time left in each round perform max rep burpees over the bar.  Score total burpees for all five rounds.  Extra Conditioning: Complete three rounds of "Short Tosh"

1.20.14

Strength: CNJ Complex. Perform five sets of the following sequence beginning with a light weight and gradually increasing on each set (as form allows): Hang Power Clean + Power Clean + Push Press + Push (or Split) Jerk. Conditioning: Row 1K TT. *Earn a t-shirt! Male competitors: break 3:30 and get a free t-shirt. Female competitors: break 3:50 and get a free t-shirt. Extra Strength Work: Bench Press 1 x 3 @ 80%, 1 x 3 @ 85%, 1 x 3+ @ 90%.

1.18.14

Open Gym 8am - 10am

1.17.14

TGIF! Strength: Deadlift 3 x 10 + @ 60%. Conditioning: "A Slice of Cindy" 10-minutes AMRAP of 3 Pull Ups, 6 Push Ups, 9 Air Squats.  Extra Conditioning: Complete three rounds of Row 300m AFAP (100%) rest as needed between rounds for complete recovery.

1.16.14

Strength: Power Snatch 3, 3, 3, 3, 3. Work up to a 3-RM. Conditioning: 7-min AMRAP of 21 x DU and 7 x T2B.  Extra Strength Work: Press 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%

1.15.14

Partner Up for the Hump Day FUN!  Working as a team complete the following for time: 10-9-8-7-6-5-4-3-2-1 rep rounds of Power Clean (135#/95#) and Push Ups.  Alternate work, one person works while the other rests. Both partners complete all the reps. *After even numbered rounds (10-8-6-4-2) Partner A runs 200m.  *After odd numbered rounds (9-7-5-3-1) Partner B runs 200m.  Extra Strength Work: Back Squat 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%.

1.14.14

Terrible Tuesday! Strength: Bench Press 5 x 10 + @ 60%. Conditioning: Complete three rounds. Each round is 4-minutes long. Rest 1-minute between rounds. Rd #1 Run 300m, max rep burpees (score total burpees), Rd #2 Run 300m, max rep wall ball shots (score total wall balls), Rd #3 Run 300m, max rep burpees (score total burpees). Add up total reps for all three rounds. Thank you very much.

1.13.14

Strength: Power Clean 3, 3, 3, 3, 3. Work up to a 3-RM. Conditioning: 8-min AMRAP of 8 x Russian KBS Left, 6 x Front Squat Left, 4 x KB Push Jerk left, repeat on right side.  Extra Conditioning: 100m Sprint Repeats on the minute for 10 minutes @ 100%.

1.12.14

OFF/Closed

1.11.14

Open Gym 8am - 10am. Strength: Deadlift 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 + @ 85%.  Work on your goats!!!

1.10.14

Strength: Press 5 x 10 + @ 60%. Conditioning: Complete 3 rounds (not for time) of Row 400m, Prowler 100m.

1.9.14

Strength (Technique) 3-Position Power Snatch, Top > Down. Conditioning: 7-min AMRAP of T2B x 7 reps, OH Lunge x 14 reps (25#/45#).

1.8.14

WOD: 20-min AMRAP of Push Ups x 12 reps, KBS x 21 reps (16kilos/24kilos), Run 300m.

1.7.14

Strength: Back Squat 5 x 10 + @ 60%. Conditioning: 7-min AMRAP of Push Jerk x 7 reps (75/115), and 21 DU.

1.6.14

Strength (Technique) 3-Position Power Clean, Top > Down. Conditioning: 7-minute ascending ladder of Burpees and Pull Ups x 3's.  (3 Burpees, 3 Pull Ups, 6 Burpees, 6 Pull Ups, 9 Burpees, 9 Pull Ups, etc.) Score total reps completed in 7-minutes. Welcome back!