• 110407 Thursday

    110407 Thursday

      A big congratulations to Tamara who qualified to Masters Worlds this past weekend! She makes 50kg (110lbs) look EASY! Strength/Skill Work Deadlift 5-6 sets @ 2211; 4-6 reps. Rest 90 seconds between sets. WOD Complete 4 rounds of: 200m run 10 box jumps (24/20″) Note your time and rest exactly 1 minute rest (only […]

  • 110405 Wednesday

    110405 Wednesday

    Strength/Skill Work Front squat @ 2011 5-5-5-2-2-2-2 WOD 4 Rounds 30 seconds of work, 20 seconds of rest Kettlebell swings Slammer Sit-ups OR Those competing give your first attempt at this week’s qualifying workout: AMRAP in 5 minutes of: Squat clean Shoulders to overhead Men: 165lbs, Ladies: 110lbs, Masters men(55+) 135lbs, Masters ladies (55+) 75lbs

  • 110404 Tuesday “Bronco”

    110404 Tuesday “Bronco”

    Strength/Skill Work Complete 4 Rounds of: Lunge squat @ 3011; 5-7/leg (rest ~20s b/w legs) Knees to elbows; 6-8 reps. Those who have kipping K2E work on completing them strict! Rest ~ 60s before returning to lunge squat WOD Complete4 rounds of the following: As many rounds as possible in 2 minutes of: 5 burpee […]

  • 110404 Monday

    110404 Monday

    Strength/Skill Work Complete 5 Rounds of: Hang power clean x 3, rest ~30 seconds Behind the Neck Press @ 3111; 4-6 reps Rest ~90 seconds before returning to HPC WOD In 3 minutes complete: 200m run, 200m sprint Max rep ground to shoulders to overhead (Use today’s best BTNP + 10-20%) Rest 2 minutes Complete […]

  • 110402 Saturday

    110402 Saturday

    Strength/Skill Work Power snatch: 1.1 (rest ~10s between singles) WOD 5 Rounds of: 5 Power snatch (80% of today’s max) 7 Pull-ups (Adv: Chest-to-bar) For time.

  • 110401 Friday “Sectionals WOD 11.2″

    110401 Friday “Sectionals WOD 11.2″

    Best of luck to Tamara who is lifting at the National Masters’ Weightlifting Championships this morning in Savannah, GA. Go get ’em Tamara! WOD Prep: After warm-up and calisthenics complete 2-3 cycles of the following to get yourself ready for the workout. 2 Rounds of: 3 deadlifts, 4 push ups, 5 box jumps Spend an […]

  • 110331 Thursday

    110331 Thursday

    WOD At a sustainable pace (similar number of reps for each round) work for 30 seconds at each of the following stations: Dumbbell hang power clean (pause to breathe at top of each rep) Dumbbell push press (pause to breathe between each rep) Sandbag get-up, right arm Sandbag get-up, left arm Slammer Toes to bar […]

  • 110330 Wednesday “WOD #2 Prep”

    110330 Wednesday “WOD #2 Prep”

    Strength/Skill Work Clean: Work up to a heavy set of 2. Those competing Friday should shoot to give about 80% of a perceived effort. Complete 6 box jumps after each set. Focus on soft landings and a quick rebound. WOD Complete 4 rounds for time of: 9 deadlifts (60-70% of a 2+rep max NTE 155/100lbs) […]