• 100816 Monday “Stairway to Heaven”

    100816 Monday “Stairway to Heaven”

    Strength/Skill Work Thruster: Work towards a new 5RM WOD 20 Power cleans (70% of power clean 1RM not to exceed 135/95lbs) 100 ft walking lunge 15 Power Cleans 100 ft walking lunge 10 Power cleans 100 ft walking lunge 5 Power cleans 100 ft walking lunge For time. Last completed on 100420.

  • 100815 Sunday “Rest Day”

    100815 Sunday “Rest Day”

    G7 Stories – Veronica Garza from G7 Athletics on Vimeo. Post thoughts to comments.

  • 100814 Saturday “Big Sister”

    100814 Saturday “Big Sister”

    WOD 4 Rounds of: 21 Hang power snatch 400m run For time. Use ~60% of HPS 5RM not to exceed 95/65lbs.

  • 100813 “Freaky Friday”

    100813 “Freaky Friday”

    Strength/Skill Work Push-press: work towards a new 5RM WOD AMRAP in 13 minutes of: Lucky #7 Ring push-ups 13 single arm dumbbell power snatch on right arm 13 single arm dumbbell power snatch on left arm 33 double unders OR 99 singles Reminder: Today is Friday please wear something that resembles red (even if it’s […]

  • 100812 Thursday

    100812 Thursday

    Strength/Skill Box jumps: 5-5-5-5-5 Work to increase height each set while still jumping in control/LAND SOFT! WOD Complete 3 rounds of: 1 minute max reps at each station wall ball kettlebell swing sit-ups rest

  • 100811 Wednesday

    100811 Wednesday

    Strength/Skill: Review squat clean Partner WOD AMRAP in 20 minutes of: 200m sandbag run 7 chest to bar pullups max rep squat cleans Score: (2xtotal rounds) + total cleans While partner A is running with the sandbag partner B performs as many squat cleans as possible. When partner A comes in from the run partner […]

  • 100810 Tuesday “Heavy Daze”

    100810 Tuesday “Heavy Daze”

    Strength/Skill Work: Shoulder press WOD 15 deadlifts 30 tuck jumps 15 push-ups 12 deadlifts 24 tuck jumps 12 push-ups 9 deadlifts 18 tuck jumps 9 push-ups For time. Use ~70% your DL 5RM Heavy Daze was last completed on 100129.

  • 100809 Monday “Tom-Tom”

    100809 Monday “Tom-Tom”

    Strength/Skill Work: Front squat WOD 4 rounds of: 200m run 10 thrusters for time. Thrusters: Use ~70% of your thruster 5RM.