Protected: Thursday 11.13.16 WOD NOTES
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Tuesday 11.2.16 WOD
Monster Mash! WOD “Friendly Fire” 40min time cap: Part “A” 50 Burpee Box Jumps (20,20) Part “B” 70/60 Assault Bike Cals Part “C” 50 T2B **Every Minute Complete 1 Snatch **Part “A” use 115,75,95,65 Part “B” use 135,95,115,75 Part “C” use 155,105,135,95 **Each workout begins with a snatch **Rest 3 minutes between workouts, score total […]
Protected: Tuesday 11.2.16 WOD NOTES
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10.31.16 Box Brief
RowVember Rules and Prizes & Barbell Club Sign Up (below) Barbell Club Due to the specialized programming and individual coaching we require Athletes to sign up in advance for each month. To help guarantee that each Athlete receives the attention needed only 8 slots are available and sign ups are available only during the first […]
Tuesday 11.1.16 WOD
Dynamic Effort Upper WOD “15min Capacity Test” **last complete 10.30.15 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score total reps **No rest between movements $Out Ring Dips 3×10 **Strict or kipping **Complete all reps without failure. Score weight and/or modification […]
Protected: Tuesday 11.1.16 WOD NOTES
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Monday 10.31.16 WOD
Max Effort Lower WOD “Scotts ‘Beary Scary’ Halloween WOD” In 10min Build to a heavy 7 Unbroken Bear Complexes –Then Immediately– 31 Dubs (x3) 10 Bear Complexes (50%) 31 Dubs 10 Bear Complexes (60%) 31 Dubs 10 Bear Complexes (70%) 31 Dubs **Score time, minus 10min, and weight under strength $ Out 21-15-9 Assault Bike […]
Protected: Monday 10.31.16 WOD NOTES
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Sunday 10.30.16 WOD
Monsters Mash! WOD “Luck Be a Lady” 7min AMRAP “Annie” 50-40-30-20-10 Dubs (x3) + Sit Ups –7min Rest– 7min AMRAP “Amanda” 9-7-5 Snatches (135,95) + Muscle Ups (x2PU+PU) –7min Rest– 7min AMRAP “Diane” 21-15-9 Deadlifts (225,155) + HSPU **Score total reps of each AMRAP $ Out Foam Roll With Coach
Protected: Sunday 10.30.16 WOD NOTES
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