• 100728 Wednesday

    100728 Wednesday

    Strength/Skill Work Squat clean (could also simply be called “clean” as squat would be implied): work towards a 5 rep max WOD 4 Rounds of: 100 ft walking lunge 25 burpees For time.

  • 100727 Tuesday

    100727 Tuesday

    Strength/Skill Overhead squat: work towards a new 5RM WOD 30 seconds of work followed by 30 seconds of rest to rotate through each of the following stations: Burpee box jumps (20/24″) Chest-to-bar Pullups OHS with bar weight only (no bouncing out of the bottom!) Row Complete 3 total rounds. Score all exercises by reps completed […]

  • 100726 Monday “American Idol”

    100726 Monday “American Idol”

    Strength/Skill Work Deadlift: Work towards a new 5 rep max WOD 7 Rounds of: 5 Power snatch (Use 80% of max hang power or power snatch not to exceed 135/95lbs) 20 Double unders/60 single unders For time. This workout was last completed on 100431.

  • 100724 Saturday

    100724 Saturday

    Please remember that due to Belle Chere you must come from the south on Coxe Ave. to reach the gym. WOD AMRAP in 20 minutes of: 400m run 12 pull-ups 24 single arm dumbbell push-press (12 per arm) Following the 20 minutes you will have exactly 3 minutes to clean the bar from the floor […]

  • 100723 Friday “Tides of Change”

    100723 Friday “Tides of Change”

    Strength/Skill Work Hang Power Clean: 5 rep max WOD 5 rounds of: 7 high box jumps (30/25″) 21 kettlebell swings (53/35lbs) For time. Note: Remember it is Project Red Shirt today. Also, with the street closings for Belle Chere weekend you must come up Coxe Ave from the south to reach the gym. Coxe Ave […]

  • 100722 Thursday

    100722 Thursday

    One more video for your viewing pleasure. Much appreciation to Peter for his unique perspective and incredible video editing! Strength/Skill Work Push-press: Work towards a new 5 rep max WOD AMRAP in 12 minutes of: 9 deadlifts (~70% of 5RM) 15 push-ups 200m run

  • 100721 Wednesday “Fubar”

    100721 Wednesday “Fubar”

    Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes. Use enough assistance to hit 15-20 dips in the first round. Post first round and overall reps to comments. WOD 90 seconds row for max calories 30 seconds rest 60 seconds max rep kettlebell squat clean, […]

  • 100720 Tuesday “Walgreens”

    100720 Tuesday “Walgreens”

    Strength/Skill Work Single support deadlift:: 5×5 per leg WOD AMRAP in 3 minutes of: 5 thrusters (70% plus meaning round up based off your thruster 5RM not to exceed 95/65lbs) 10 box jumps (24/20″) 1 minute rest Complete 3 total rounds.