Attention Athletes!!

On April 28th, from 8:30-9AM, Steve Blandford will be hosting a "Movement Class". 

Everyone is welcome to attend!

Hope to see you all there!

Workout Of The Day

WOD Friday April 20th:

A: 10-Rep Back Squat Max 
You will have 15 minutes to find a 10 rep max back squat.

Annie (Time)
50-40-30-20-10 
Double-unders 
Sit-ups

Workout Of The Day

WOD Thursday April 19th:

A: Metcon (No Measure)
Oly Technique; not for max load - for positioning
Hang Muscle Snatch + Snatch Balance;
4x3 Hang Muscle + 3x OHS

int; 5x Hang Muscle Snatch + 5x OHS w/empty bar
rx/adv: as rx; working up based on technique

B: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
Wall Walks x5
Suitcase DL x10/side
Run x100M

int. x3 Wall Walks

Workout Of The Day

WOD Wednesday April 18th:

A: Metcon (No Measure)
3-4 sets
1. Dual KB Sumo DL
4x10 reps, building, rest 30 sec

2. 2KB Overhead Carry x50ft for quality, rest 60 sec

B: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring DipsPOWER!

Workout Of The Day

WOD Tuesday April 17th:

A: Overhead Squat (10 rep)
 In 10 min; build up to a 10RM OHS;
should be 3-4 sets total -
int: 10RM DB/KB or BB Front Squat
rx: 10RM OHS from rack

B: Bottoms up KB press 
3 sets; in no more than 10 min;
 Half Kneeling Single arm Bottoms Up Press
Build to a tough 5 rep each arm
rest 30 sec

int. 5 reps at 21X1 tempo
rx. Buld to a 5RM

B: Chainsaw Row 
2. Chainsaw Row
Build to a 10RM each arm
DB must hit the floor each rep
rest 30 sec between each arm

C: Metcon (AMRAP - Rounds and Reps)
6 min AMRAP
100m Run High Effort
10x Single Arm KB Lunge [total steps]
10x Pull Up

Workout Of The Day

WOD Monday April 16th:

A: Close Grip Bench 
Build to a heavy set of 3

int. 5x6 reps, 30X1 tempo [same weight across all sets]
rx. Building to a tough set of 3

B: Metcon (Time)
"Jump. Squat. Kip" - tester

6 Rounds for time
40 Double unders
20 Wallballs
10 Toe to bar

int - 120 Single Unders  + 14/10 + 10 Sit Ups
rx - 20/14

Workout Of The Day

WOD Thursday April 12th:

A: Metcon (No Measure)
3-4 sets
Oly Technique; For skill; keep loads light -
we'll be rebuilding oly technique for a bit -
then going into intensity later this cycle & next cycle
W/empty barbell or light barbell:

1. Tall Clean [from hang] x5-7 reps
2. Snatch Balance x5-7 reps
3. Jerk Balance x5-7 reps
rest as needed between sets

B: Metcon (Time)
For Time
21-18-15-12-9-6-3
Weighted Walking Lunge
Abmat Sit Up
*50M Farmer Carry after each round

int: bwt lunge + Sit Up
adv; Single Arm KB/DB OH Lunge + V-Uppost lunge weight to comments

Workout Of The Day

WOD Wednesday April 11th:

A: Metcon (No Measure)
4 rounds for quality
Single Arm Cross Body RDL
4x8-10 each side, rest 30 sec btw sets
Single Arm OH Carry x50' each arm, rest 60 sec

B: Metcon (AMRAP - Reps)
3 sets: 30 sec max reps;
high Effort pace; earn rest.
int; Box Dips/Assisted Dips rx: Ring Dips
adv: Ring Muscle Ups

rest 1 min
Bike/Row x30 sec max calories
rest 1 min
KBS x30sec max reps
rest 1 min

int. Russian Swings [light]
rx. 53/35# KB
adv. 70/53# KB

Workout Of The Day

WOD Tuesday April 10th:

A: Overhead Squat 
3 sets for technique;
10 reps w/2 second pause at bottom each rep
int: Fsq x10 reps; 1 sec pause
rx; x10 reps 1 sec pause
adv: x10 reps; 1 sec pause w/close grip OHS

B: Metcon (Weight)
x3 sets
Single Arm Standing DB Press
3x6-8 each arm 20X2 tempo

 3 Point DB Row
3x6-8 each arm 20X2 tempopost row weight

C: Metcon (AMRAP - Rounds and Reps)
 7 min AMRAP
Run x100M
Alt DB Power Snatches x10
Pull Up x10

Workout Of The Day

WOD Monday April 9th:

A: Close Grip Bench (3x5)
buil up first, then
3x5 reps @ 80% of last weeks 5RM
int. 3x8 reps at 30X1 tempo, same weight across
rx/adv. All sets across at 80% of 5RM [build up first of course]

B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20min
Row 200m
Wall Ball x30
Push Up x15

Workout Of The Day

WOD Friday April 6th:

A: Back Squat (1rm)
15 min build to 1RM

 int. x3 reps @ 30X1 tempo for quality

NME(neuromuscular endurance) test: Max reps unbroken at 85% of today's 1RM(post score to comments)

B: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups 
10 Push-ups
15 Squatsint:3x Ring Row + 6x Push Up + 9x Squat

Workout Of The Day

WOD Thursday April 5th:

A: Metcon (Time)
Max L-Sit for time;
   int: Tuck Hold

Max HS Walk +Hold
   int: Wall Facing HS Hold
   rx: Max distance HS Walk + Freestanding Hold
   adv: Max Distance Handstand walk +freestanding Hold;
cannot move hands!post l-sit time

B: Metcon (AMRAP - Rounds and Reps)
"Constant Variance" - Re-test]
Mixed Modal Tester;

in 35 min; go as far as you can in the following;
-Run 100m [or bike  10/8 Cal]
-KB Swings x15 [53/35#]
-Box Jump +Step Down x15
-Sit Ups x15
-DB Power Snatch x15 [alt arms - total reps]
-Row 150m

Workout Of The Day

WOD Wednesday April 4th:

A: Power Clean (1 rep)
12-15 min
F: 3x Deadlift + Hang Power Clean x3 reps
[for technique first, then load if appropriate]

B: Metcon (2 Rounds for time)
"Lactic Endurance Repeatability Test"

15-12-9, reps for time;
Power Clean 95/65# +
Burpee;

rest 8 min,

repeat

Workout Of The Day

WOD Tuesday April 3rd:

A: Overhead Squat (1 rep)
Build to 1RM, from a rack in 12-15 min

int: Front Squat x5 reps; 31x1 tempo
rx/adv: Build to tough 1RM

B: Nancy (Time)
5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#Int: kb/db goblet squats
Adv: 135/95

Workout Of The Day

WOD Monday April 2nd:

A: Close Grip Bench (5RM)
12-15 min CAP
rest 2-3 min btw sets

int. x10 reps w/ 30X1 tempo [same weight for all sets]
rx: 30X1 tempo building to 5RM
adv. Build to 5rm

B: Strict Pull-ups (1rm)
 8-10 minutes; Strict/Weighted Pull Up Test:
int: 3 sets max rep ring Row@ 1010 tempo, rest 90-120 sec.
rx: Strict, weighted pull up 1RM in 8-10 min
P: Strict Weighted pull up 1RM or 3 sets; max reps strict Pull Up; rest 90-120 secPost weight to coments

C: 500m Row (Time)
Max Effort 500m Row

Workout Of The Day

WOD Friday March 30th:

Helen (Time)
3 Rounds for time
400m run
21 KB Swings
12 Kipping Pull Upint: 400m run +15x Russian KBS + 12x Jumping Pull Up

adv: 'Phat Helen'
3rft: 400m run, 70/53#, CtB Pull Up

B: Metcon (Weight)
Functional Body Building to finish; rotate through'
all groups
1.  DB row x8 each arm
2. 2kb overhead carry x100'
3. Front Leaning Rest on Low Rings x30 sec for qualitypost overhead carry

Workout Of The Day

WOD Thursday March 29th:

3 po power clean+3 front squats 

high hang, hang, floor + 3 front squats

5 sets, working on technique

B: Metcon (Weight)
EMOM x6 min
Pwr Clean x1 + Push Press x3 [building]Post your heaviest

The Chief (AMRAP - Rounds)
"The Chief"
Five 3-minute AMRAPs in 19 minutes

3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
score is total rounds completedWodify score is full rounds, post 1/3s of Rounds in the comments.

int: 3x Slam Ball or Russian KBS, push up, air squat

adv: 185/125 + Ring Dips + Pistols [total reps]

Workout Of The Day

WOD Wednesday March 28th:

A: Metcon (No Measure)
Weighted Supinated Pull Ups [palms in]
5x3-5 reps, every 2 min for 10 minint. Pull Up Negatives or Ring Rows

rx. Weighted Pull Up or Negative x5 reps
for every rep they cannot get weighted or at bwt, perform the
remaining reps as supinated grip negatives [ie; they get 1 strict PU,
then they'd do 2-4 reps of negatives.

adv. As rx; build

B: Metcon (AMRAP - Reps)
 Tabata total reps each station;
1. Row for Cal/Airbike for Cal

rest 1 min

2. Toe to Bar
int: Sit Up
[any Grip issues from 18.5, go to V-Ups]
adv: Strict T2B

rest 1 min;

3. Double Unders
int: Fast Singles

rest 1 min ;

4. 2DB Seated Press
adjust load - is very challenging!

start at worst station & rotate through;

*Perform 8 TABATA rounds at each station before resting and moving to the next station.