Archive for November, 2014

2014 November 29 WOD

Posted: November 29, 2014 in Uncategorized

Please remember, there is no yoga today. We are open for 1 class at 9:00 and will be shooting video, come see us!

Options

For time:
30 Thrusters (115/80)
30 Pull ups
30 Power Cleans (115/80)
30 Burpees
30 Jerks (115/80)
30 BJ (24/20)
Compare to October 17, 2013

— OR —

“White”
Five rounds for time of:
3 Rope climbs
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
Compare to July 3, 2013

2014 November 28 WOD

Posted: November 28, 2014 in Uncategorized

Please remember, we are open for 1 class today at 10:00!

Work

We will be working on a running clock today, come ready to work!
1. at the 0:00, 20 minutes to complete:
5×1 Low Hang Squat Snatch, climbing
and/or
3×2 Front Squat

2. at the 20:00, 10 minutes to recover and reset

3. at the 30:00, “Amanda” – 10 minute time cap
9-7-5 of:
Muscle ups
Squat Snatch (135/95)

4. at the 40:00
3 RFT (20 minute time cap)
75 Double unders
25 GHD Sit-ups
20 1-arm DB Snatch (70/50) (10/side)

2014 November 26 WOD

Posted: November 26, 2014 in Uncategorized

Please remember, we will be closed tomorrow for Thanksgiving with our family. We will be open Friday for 1 WOD at 10:00. There will be 1 WOD on Saturday at 9:00 and no yoga. Come Saturday if you can; we’re shooting marketing video footage! It will be something similar to this

Strength

60 Strict Pull ups, for time. There is an 8 minute time cap. If you do not finish in 8 minutes, post number of pull-ups completed in the allotted time.

Metcon – “Fortitude”

EMOMx30
Odd: 15 Calorie Row
Even: 15 Burpees

Compare to May 28, 2014

2014 November 25 WOD

Posted: November 25, 2014 in Uncategorized
Power Clean Ladder

Death by Power Clean (155/105)
– Everyone will start with (155/105 or scaled) and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to (135/95 or 85% of start weight) and start over.
– If you are unable to complete 12 rounds with 2nd weight, drop the weight to (115/85 or 75% of start weight) and start over.
– “Go for broke” on the first round/attempt.

“Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.

Compare to September 23, 2014

2014 November 24 WOD

Posted: November 24, 2014 in Uncategorized

Ladies, I will be placing the spirit shirt order tomorrow…add your order to the sign up sheet on the side board! If you can’t make it in before then, let me know what you want and I’ll add your order!

Strength/Skill

15 minutes to complete:
Snatch or Clean
3×1 at 85%
3×1 at 90%
3×1 at 85%

Metcon – Open Test

AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Compare to August 5, 2014

2014 November 22 WOD

Posted: November 22, 2014 in Uncategorized
WOD 1

7 two-minute Rounds of:
200m Run
5 C2B Pull ups
10 Push ups
15 Squats
AMRAP Power Cleans in remaining time (135/95)
1 minute rest between rounds.
Score is power cleans completed.

WOD 2

EMOMx10
Min 1: Max unbroken HSPU
Min 2: 10 Deadlifts
Min 3: Max unbroken HSPU
Min 4: 8 DL
Min 5: Max unbroken HSPU
Min 6: 6 DL
Min 7: Max unbroken HSPU
Min 8: 4 DL
Min 9: Max unbroken HSPU
Min 10: 2 DL
**You are allowed to increase DL weight each round, but it’s not required.

2014 November 21 WOD

Posted: November 21, 2014 in Uncategorized

We still have hoodies on hold for Bryce, Ross, AJ, Justin Smith, Troy and Blake. Come get ’em!

Metcon

AMRAP 8 of:
3-6-9-12-15…as high as possible of:
Power Snatch (95/65)
Box Jump Overs (24/20)

Strength

10×3 Front Squats, across

Nutrition Seminar Announcement Nov 2014

2014 November 20 WOD

Posted: November 20, 2014 in Uncategorized
Fun

5 RFT
75 Double unders
75’ down and back Prowler Push, 150% of bodyweight
25 Med ball Squat Jumps (30/20) – Bear hug the ball, squat to below parallel, then quickly stand up and jump off the ground.
Rest 1 minute between Rounds

**Realize that we only have 2 sleds, you may have to wait a few seconds for your turn. Be friends, have fun, the wait won’t make you any less fit.

2014 November 19 WOD

Posted: November 19, 2014 in Uncategorized
Metcon

EMOMx6
Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)
Even: 40 Double unders
EMOMx6
Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM
Even: 40 Double unders
EMOMx6
Odd: 1 Squat Clean at 90% of 1RM
Even: 40 Double unders

Strength

8×4 Front Squats, across

“Most of your excuses are traceable to a fear of criticism, not a fear of failure.”

2014 November 18 WOD

Posted: November 18, 2014 in Uncategorized

Hoodies are in! $33
Pre-orders are sorted and ready for pick-up and we have a couple extra in every size!

Metcon – “Jack”

AMRAP 20: 10 Push Presses (115/80) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20) Have you checked out the upcoming events and closures link lately? That’s where we post all of our fundamentals dates, nutrition class, holiday schedule, etc. Keep an eye on it and don’t miss out!