Sunday 5.31.15 WOD
Max Effort Lower Strength Banded Deadlift (3RM – Less than 10 reps past 50%) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL 3RM – This is not a touch and go, stop at the bottom and reset WOD “Give N Take” 5 Rounds 10 Thrusters (95,65) 10 Front […]
Sunday 5.31.15 Competitor WOD
Max Effort Lower Strength Banded Deadlift (3RM – Less than 10 reps past 50%) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL 3RM – This is not a touch and go, stop at the bottom and reset WOD “Give N Take” 5 Rounds 10 Thrusters (95,65) 10 Front […]
Saturday 5.30.15 WOD
WOD Partner Up! “Dr. Goodfunk” Teams of 3 7min AMRAP STOH 50 Reps (95,65) 50 Reps (115,75) Max Reps (135,95) — 3 Minute Rest — 7min AMRAP Front Squat 50 Reps (95,65) 50 Reps (115,75) Max Reps (135,95) — 3 Minute Rest — 7min AMRAP Power Clean 50 Reps (95,65) 50 Reps (115,75) Max Reps […]
Saturday 5.30.15 Competitor WOD
Rest Day
5.29.15 Box Brief
Healthy Fried Chicken – New Twist on My Old Paleo Recipe Growing up in the South fried chicken was always a staple menu item. With a new focus on macro ingredients and the Paleo diet its nice to find a new twist on this old recipe. — Recipe, Article and Picutre Courtesy of PaleoNewbie.com Ingredients […]
Friday 5.29.15 WOD
Explosive Strength Strength Snatch Complex (@ 60% 1RM Snatch, EMOM for 8min Snatch + OHS) **At 8min mark, in 5min find 1RM Snatch Strength Snatch (1×1) WOD “The Spray Tan Incident” 1 mile Row or Run (1600m) 50 Wall Balls (20,14) 50 Sit Ups 50 KB Swings (55,35) 50 Bounds (30,24) **20min time cap $ Out 3×20 […]
Friday 5.29.15 Competitor WOD
Explosive Strength Strength Snatch Complex (@ 60% 1RM Snatch, EMOM for 10min Snatch + OHS) **Th initial snatch in this complex is a full snatch, catch the bar as low as possible **At 10min mark, in 10min find 1RM Snatch Strength Snatch (1×1) WOD “The Spray Tan Incident” 1 mile Row or Run 50 Wall Balls (20,14) […]
Thursday 5.28.15 WOD
Good luck Coach Lauren in New York! Sad to see you go, but happy we had we had the chance to have you as part of our community and Coaching staff. Max Effort Upper Strength Incline Bench Press (1×1) **Set up with x2 45# plate under bench WOD “Lauren” 10-8-6-4-2 Unbroken Clean & Jerks (135,95) Bar […]
Thursday 5.28.15 Competitor WOD
Max Effort Upper Strength Incline Bench Press (1×1) **Set up with 45# plate under bench WOD “Lauren” 10-8-6-4-2 Unbroken Clean & Jerks (135,95) Bar Muscle Ups **Rx = Unbroken **20min time cap Special Strength Strict Press @55% – 30 Reps 2 Minutes Rest Strict Press @65% – 20 Reps 2 Minutes Rest Strict Press @75% – […]
Wednesday 5.27.15 WOD
Dynamic Effort Lower Strength Box Squats ( 1×8 @ 50% 1RM + 10#) Strength 3x30sec. Banded Leg Curls WOD “Hypnotic Poison” 3 Rounds 200m Run 10 Snatch Grip Deadlifts (95,65) 200m Run 10 Hang Snatches 200m Run 10 OHS **20min time cap **Rx Plus with Fat bar, Fat bar weights 25# $ Out 100 Barbell Side […]
