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Bustle

WOD 6/29/12 3 Rounds: 200m Run, 5 Snatch (115/75) 10 Push-Ups 20 Front Squats (115/75)     Mark your calendars; We will be holding an event Sunday, July 15 from 1-3pm. It won’t be [...]

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Instantly

 WOD 6/28/12 1X20 Back Squat Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps [...]

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Shout Out

WOD 6/27/12 Snatch Balance Skill Work   4 Rounds: 400m Run 15 C2B Pull-Ups   Mark your calendars; We will be holding an event Sunday, July 15 from 1-3pm. It won’t be a [...]

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The Dig

WOD 6/26/12 12 minutes to establish a 1RM Power Clean & Push Jerk. (No squat cleans or split jerks)   -then-   For time: 30 Box Jumps 24/20″ 20 Deadlifts 275/185# 30 T2B 20 Lateral [...]

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Happy 25th!

 WOD 6/25/12 5X2 Tempo Back Squat @ 80% (of 1RM) – rest 60-90 seconds Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.   -then-   [...]

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Starting Line

WOD 6/22/12 1X20 Back Squat Notes: There will be warmup sets, but this will be a single set test. It should be an absolute maximal set. The recommendation is to use approximately 70% of 1RM. Do [...]

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678

WOD 6/21/12 12 minutes to establish a 1RM Snatch Balance.   -then-   3 rounds for time of: 50 Double-Unders 25 Burpees 25 Ab-Mat Situps   Mark your calendars; We will be holding an [...]

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Kevin

WOD 6/20/12 5X1 Power Clean & Push Jerk @ 75% – rest 60 sec. between sets   -then-   3 rounds for total reps of: Max Effort UnBroken Perfectly Vertical KBS 55/35 Max Effort UnBroken [...]

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PDominate

WOD 6/19/12 5X3 Tempo High-Bar Back Squats @ 70% – rest 75 sec. Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.   For time: Run 400m 3 rounds of the BB [...]

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