WOD – August 1, 2018

Look, we know you want to start August off with a PR but we need to you to hold off, trust the process. If you PR now you’re robbing yourself from a PR down the road.
Strength Day
Week 3
Deadlift 5×1 @80%
*Building on last weeks Deadlifts, we know it’s tempting to add more weight/reps but stick to […]

By |July 31st, 2018|WOD|0 Comments

WOD – July 31, 2018

WOD
For Time:
2,000 Meter Row
1.5 Mile Bike
100 Double Unders
50 Abmat Sit Ups

 

By |July 30th, 2018|WOD|1 Comment

WOD – July 30, 2018

Strength/Skill
Back Squat
3-3-2-2-1-1
WOD
3 Rounds for time:
10 Thrusters (115/80)
15 Push Ups

By |July 29th, 2018|WOD|1 Comment

WOD – July 27, 2018

Hero WOD
Braden Varney
May 12, 1982 – July 14, 2018
4 Rounds for time 
7 Chest to Bar Pull Ups
14 Alt Db Snatch (50/35)
36 Double-under’s

– 2 min rest

4 Rounds for time 
7 Chest to Bar Pull Ups
14 Alt Db Snatch (50/35)
36 Double-under’s

CAL FIRE Heavy Equipment Operator Braden Varney died July 14, 2018 while working to prevent the spread of […]

By |July 26th, 2018|WOD|0 Comments

WOD – July 26, 2018

Strength
3 Rounds for completion:
DB or KB Floor Press “1 for 1’s”
Side Planks x 45 sec each side
WOD
7 min AMRAP: +1 Every Round
1 Burpees Over the Bar
1 Hang Power Cleans (155/105)

By |July 25th, 2018|WOD|0 Comments

WOD – July 25, 2018

“Strong people are harder to kill than weak people and more useful in general.”
-Mark Rippetoe

Strength Day
Week 2
Deadlift 5×3 @ 75%
*Building on last weeks Deadlifts, we know it’s tempting to add more weight/reps but stick to the program. Focus on making each rep perfect.

Back Squats 5×5
*Build over the 5 sets and finish with as heavy […]

By |July 24th, 2018|WOD|0 Comments

WOD – July 24, 2018

Strength/Skill
3 Rounds for quality:
12-15 Single Arm DB/KB Row (ea. arm)
12-15 Single Arm DB/KB Strict Press (ea. arm)
WOD
Complete each in any order and rest as needed between efforts. 

1 Mile Run or Ski
1 Mile Row
1 Mile Bike

*1 Mile is 1,600 Meters

 

By |July 23rd, 2018|WOD|1 Comment

WOD – July 23, 2018

Strength
Front Squat 3-3-3-3-3
*Shoot for 5 to 10 lbs heavier than last week. If you missed last Wednesday, keep on the lower end of the percentages and focus on a controlled descent and a strong powerful ascent, no bounce out of the bottom.
WOD
5 Rounds for time:
15 KB Swings
3 Muscle Ups

By |July 22nd, 2018|WOD|0 Comments

WOD – July 20, 2018

Next Friday, July 28th, we will be hosting a special workout in honor of Firefighter Braden Varney who lost his life while fighting the Ferguson Fire. A big thanks to Kat Blake for putting this together! More details will be posted next week so stay tuned.  
Strength/Skill
3 Rounds for completion:
200 Meter Farmer Carry
1 Round of […]

By |July 19th, 2018|WOD|0 Comments

WOD – July 19, 2018

Strength/Skill
3 x 10 Strict Pull ups
*3-4 Wall walks after each set
WOD
4 Rounds for time
30 Kettlebell Swings
30 Abmat Sit Ups

By |July 18th, 2018|WOD|0 Comments