Month: June 2016

  • Friday 7.1.16 WOD

    Friday 7.1.16 WOD

    Announcement Monday July 4th 8:30 & 9:30am WODs only Max Effort Upper WOD “Karabel” 10 Rounds for Time 3 Power Snatches (135,95) 15 Wallball Shots (20,14) “Karabel” is a combination of the benchmark WODs “Karen” and “Isabel“ $ Out 30-20-10 Assault Bike for Cals Unbroken Bench Press  

  • Protected: Friday 7.1.16 WOD NOTES

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  • Thursday 6.30.16 WOD

    Thursday 6.30.16 WOD

    Announcement Monday July 4th 8:30 & 9:30am WODs only Dynamic Effort Lower Strength Deadlift (15min EMOM, build to a moderate weight) Minutes 1-5: 7 Deadlifts Minutes 6-10:  5 Deadlifts Minutes 11-15:  3 Deadlifts WOD “Great White Glide” 12-9-6-3 Burpee Box Jumps (24,20,20,16) Squat Cleans (135,95,115,75) $ Out 100 Heavy Banded Standing Ab Crunches  

  • Protected: Thursday 6.30.16 WOD NOTES

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  • Wednesday 6.29.16 WOD

    Announcement Monday July 4th 8:30 & 9:30am WODs only WOD Bring a Friend Day! “Barbara” Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* **45min time cap $ Out 3 Rounds 20 Cals Assault Bike 20 Box Jumps (24,20)  

  • Protected: Wednesday 6.29.16 WOD NOTES

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  • Tuesday 6.28.16 WOD

    Tuesday 6.28.16 WOD

    Dynamic Effort Upper Strength Shoulder Press (10×2 @ 70%, EMOM 35sec.) Strength Bent Over Row (10×2 @ 70% shoulder press, EMOM 35sec.) WOD “$ Out Connie” On the Minute for 24min Minute 1 – 12/10 Calorie Bike Minute 2 – 15 AbMat Sit-Ups Minute 3 – 40 Dubs (x2) Minute 4 – 15 KB Swings […]

  • Protected: Tuesday 6.28.16 WOD NOTES

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  • Week of 6.27.16 Barbell Club

    Week of 6.27.16 Barbell Club

    Conjugate Strength Tuesday 1.  Box Jump from Seated Position (1RM) 2.  20 E2MOM 3 Power Clean + Split Jerk 3.  Behind the Neck Snatch Grip Push Press (5×3) 4.  Banded Back Squat – Single Red (@70% + 25% 6×2 ) 5.  Front Rack Barbell Bulgarian Split Squat (3×10 each leg) 6.  Overhead Jerk Grip Barbell […]

  • Monday 6.27.16 WOD

    Monday 6.27.16 WOD

    Max Effort Lower Strength Back Squat (In 6min build to a heavy 1×2, from the rack) –At 6min begin the WOD– WOD “Mako” 18min Time Cap: 50-40-30-20-10 Cal Row 25-20-15-10-5 DB Lunges (L+R=2) **DBs in each hand (45,35,35,25) **Add 1 sec of every remaining rep $ Out 30 Cals Assault Bike **EMOM 3 Burpees