Month: March 2016

  • Friday 4.1.16 Box Brief

    Welcome to ‘AB’ril During the month of April accumulate as many sit ups and mid-line movements as you can. Movements completed in class count towards your total, score your totals on the whiteboard by moving along the marker of your choice. Top three Athletes with the highest numbers get their pick of some pretty incredible prizes; […]

  • Friday 4.1.16 WOD NOTES

    Max Effort Upper Mobility: 5min Coaches choice for upper pulling and hip ext. Dynamic Warm Up: 5min Strength: 10min 30 Bar Muscle Ups – For Time **Scale to 60 banded C2B or PU **EC: + vest **10min time cap NOTES: As an extended warm up have all Athletes on rig breaking down kipping mechanics. Make sure […]

  • Friday 4.1.16 WOD

    Friday 4.1.16 WOD

    Max Effort Upper Strength 30 Bar Muscle Ups – For Time **Scale to 60 banded C2B or PU **EC: + vest **10min time cap WOD “Bombshell” In 18min 5 Rounds 400/300m Row Max Ubroken STOH (95,65,75,55) **Score total STOH, no resting on shoulders or overhead. Must be continuous movement. $ Out 4×12 AB Ring Fallouts  

  • Thursday 3.31.16 WOD

    Thursday 3.31.16 WOD

    Max Effort Lower Strength Depth Jump for max height **Score max inches over PVC **Step off box at knee height WOD “Sprint Tri” 1000m Run 2000m Row 3000m Bike **30min time cap **If you do not finish score 30min and remaining distance in comments $ Out GHD Paddeling 3x30sec forwards and backwards  

  • Thursday 3.31.16 WOD NOTES

    Max Effort Lower Mobility: 4min 2min each side LAX hamstrings sitting on box Dynamic Warm Up: 5min Strength: 12min Depth Jump for max height **Score max inches over PVC **Step off box at knee height NOTES: Why: Depth jumps are a great way to increase explosiveness and absolute strength. The stretch reflex caused by the […]

  • Untitled post 13550

    Warm-up Dynamic Roving base tag Weightlifting Squat cleans (4×4) find working weight, complete all rounds at that weight Gymnastics Rope Climb AMRAP 2 minutes to climb rope as many times as possible Metcon (AMRAP – Reps) 1 minute box jumps and push ups **rest 1 minute 2 minutes box jumps and push ups **rest 1 […]

  • Wednesday 3.30.16 WOD

    Wednesday 3.30.16 WOD

    Competition Day! WOD 45min AMRAP “The Seven” 7 Handstand Push-ups 7 Thrusters (135,95) 7 Knees-To-Elbows 7 Deadlifts (245,170) 7 Burpees 7 Kettlebell Swings (70,55) 7 Pull-ups **Complete as many reps as possible in 45min. Score your total reps every 15min A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base […]

  • Wednesday 3.30.16 WOD NOTES

    Competition Day! Mobility: None Dynamic Warm Up: 5min NOTES: Make is fast pace. No slow movements WOD: 45min 45min AMRAP “The Seven” 7 Handstand Push-ups 7 Thrusters (135,95) 7 Knees-To-Elbows 7 Deadlifts (245,170) 7 Burpees 7 Kettlebell Swings (70,55) 7 Pull-ups **Complete as many reps as possible in 45min. Score your total reps every 15min […]

  • Week of 3.28.16 Barbell Club

    Week of 3.28.16 Barbell Club

    Conjugate Strength Tuesday 1.  Chair Deadlifts (3×15 Standing every 3rd) 2.  Seated Banded Leg Curls (2×8 Holding for 2s) 3.  Snatch + OHS (1RM) 4.  Snatch High Pull (3×5) 5.  Back Rack Bulgarian Split Squat (2×10) 6.  One Arm DB Row (3×8) 7.  Glute-Ham Raises (3×8) Thursday 1.  Reverse Micro Mini Front Squat (@75% 10×2 […]

  • Tuesday 3.29.16 WOD

    Tuesday 3.29.16 WOD

    Dynamic Effort Upper Mobility: 5min Strength: 15min Bench Press (Score 3×6) 1×8 @ 50% 1×6 @ +5# 1×6 @ +5# 3×6 @ +5# WOD “Philanderder” 3 Rounds 400m Run 21 KB Swings (70,55,55,35) 3 Bar Muscle Ups (6PU+6PU) $ Out 4min – 20sec Assault Bike, 20sec Sit Ups