6/1/17 Recovery

6/1/17 Recovery

Spend 5 min ea. working on Shoulder, Hip & Mid-Back Mobility   “Movement Improvment” WOD -go by feel on the reps you choose -this is NOT for time, but for development 3 rounds not for time of:(5-10 reps) -Squat Therapy -Pull Ups (clean up your kipping/buterfly/Strict Banded) -Ring Dips -Double Unders (20-50 reps) -Pistols -Skin […]

5/31/17 WOD

5/31/17 WOD

Skill: Group Handstand Holds and Negative Handstands Hold: 30 sec in either handstand or nose to wall handstand hold if capable: hold 5 secs, 5 sec. negative. Strict press back up X3(scale to kip back up) 5 sets Back Squat: 5-4-3-5-4-3 : 65%-70%-75%-70%-75%-80% OR 65%-75%-85%-75%-85%-90% GO BY FEEL HERE WOD: 3 rounds for time: 20 single […]

5/30/17 WOD

5/30/17 WOD

*today any athletes who were unable to join us on Memorial Day for the “MURPH” WOD will get to perform it! *Athletes who were here yesterday have a “MURPH RECOVERY WOD” “MURPH” for time: Run 1 mile with 20lb. vest 100 Pull Ups 200 Push Ups 300 Squats Run 1 mile with 20lb. vest “1/2 […]

5/29/17 MEMORIAL DAY WOD

5/29/17 MEMORIAL DAY WOD

8:00 am Warm up for anyone completing the “HERO” rep scheme by performing this workout in a chipper style of all 100 Pull Ups then all 200 Push Ups then all 300 Squats *(anyone who may need to scale the reps but still plans on performing the workout in the “HERO” manner will warm up […]

5/27/17 Partner WOD

5/27/17 Partner WOD

Partner Chipper Day! only 1 partner can work at a time. complete the following as fast as possible 500 m Row ea. 30 Box Jumps ea. (24/20) 40 single arm KB Push Press ea. (20 ea. arm) (55/35) 40 Sit Up ea. 30 KBS ea. (55/35) 30 Burpee ea. 30 Wall Ball ea. (20/14 lb) 40 alternating […]

5/26/17 WOD

5/26/17 WOD

take 15 min to Build to Today’s Heavy 1 Rep Snatch WOD: 5 rounds For time: Using 55%-60% of your 1 rep OHS 5 Squat Snatch 10 OHS 400 m Run (if its raining: 20 Burpees)

5/24/17 WOD

5/24/17 WOD

Skill: clean progressions with barbell Front Squat:10 min:  5-4-3-2-1 Technique: FITNESS:  take 8 min to Build to Today’s Heavy 3 Rep Clean, then in the next 7 minute perform 4 more sets @ that same weight. your goal is 5-10 lbs (heavier than last weeks 3 rep clean) Performance Group: 8 min: build to 75% […]

5/23/17 WOD

5/23/17 WOD

Skill: With a band on the slide positioned to stop the seat where the heals begin to lift, Pick Drill x 3 Leg Drive Drill X 2 Row 10 smooth strokes watching the Power curve WOD: 3-4 person Team 45 min AMRAP: row for Meters in 400 m. intervals Each Partner Must Completed 75 Pull […]

5/22/17 WOD

5/22/17 WOD

Skill: 4 minutes at each station Station 1: Row for distance Station 2: Tabata High Knee Jump Rope Station 3: Learn the Kettle Bell Snatch   WOD:  “KETTLEBELL KILLA” 600 m Run buy-in -Then- 3 Rounds for Time of: 30 Kettle Bell Snatch (15 each arm) 30 Single leg RDLs with Kettle Bell 30 Russian […]

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