Category: Uncategorized

WOD: 20 minute AMRAP – Teams of 4:Station #1 – RestStation #2 – Max Reps Deadlift 155/105Station #3 – Max Reps BurpeesStation #4 – 150ft Sled Drag 160/115, 150ft Sled Pull 160/115 In this workout 1 member of your team is on each station. The sled work is the cue to rotate. Every time the sled comes back to the start you rotate. Sled moves to Rest, Rest moves to Deadlift, Deadlift moves to Burpee, and Burpee moves to Sled. Your score for you team is the total number of Deadlifts and Burpees completed. Sled Drag is going to be running or walking forward with the Sled behind you, Sled Pull is going to be running or walking backwards with the sled facing you.For score post total reps completed and any scaling used.Post results/thoughts to comments That was totally fun to watch today…

WOD: 1 and 1/4 Front Squats:5 @ 45% of 1RM3 @ 55% of 1RM4 x 5 @ 65% of 1RM For these you should be going down into the bottom of the squat, coming up just past parallel, and then going back down into the bottom of the squat and standing all the way up. Warm-up accordingly, if 65% is either too light or too heavy, adjust accordingly. Rest no more than 90 seconds between sets.3 rounds AQAP:400m Run20 Box Jumps 24/1815 Ball Slams 40/3010 Alternating Pistol Squats5 Handstand Push-ups For results post load used for 4×5 of 1 and 1/4 Front Squats, and time for met-con along with any scaling used.Post results/thoughts to comments Nice job on the squats today everybody, a little lighter than last week but we upped the volume quite a bit. It was awesome to see so many of you…

WOD: Press Complex: 1-1-1-1-1 One complex consists of 1 Push Press, 1 Push Jerk, and 1 Split Jerk. You should be looking to build up to and try and stay as close to your 1RM Push Press as possible for as many sets as possible. Rest no more than 90 seconds between sets.4 rounds AQAP:20 Kettlebell Swings 70/5320 Hang Power Cleans 115/85 For results post heaviest load used for press complex and time for met-con along with load used for the kettlebell and barbell.Post results/thoughts to comments Nice job on the press complex guys. I saw a number of you hit bigger weights than last time, so that was awesome to see. As I knew would be the case 5 minutes into the workout, I think I saw everyone in shock of how blown up there forearms were. If you’re not a hook gripper…

WOD: “Barbara”- 5 rounds AQAP:20 Pull-ups30 Push-ups40 Sit-ups50 Air Squats Rest exactly 3 minutes between rounds For results post total time to complete workout and any scaling usedPost results/thoughts to commentsA big workout for you all today, and a benchmark we haven’t hit in quite some time. A lot of you hit it Rx’d for the first time, and almost everyone stuck it out for a full 5 rounds. Amazing work you should all be proud of yourselves for completing such a long tough workout. Going to go ahead and say you’ll likely be most sore in your chest tomorrow. For those who have been in Monday, Tuesday, and Wednesday, rest tomorrow and we’ll see you Friday. Cheers. Andrew fighting to get that chin over the bar It’s great to see Donny back after 6 weeks off from separating his shoulder And Pat…

WOD: Tempo Deadlifts: 5×5 @ 75% of 1RM First make sure to warm-up accordingly. For the tempo deadlifts were are looking for a 3 second pull from ground to knee, then a fast drive from knee to extension, then 3 seconds back down. These should be touch and go, so there should be no release of tension in the bottom. As soon as you feel the plates touch the ground you should be coming back up, SLOW! If 75% is too heavy to hold proper lumbar position, scale accordingly.21-15-9 AQAP:Thrusters 95/65One Arm Dumbbell Snatch 50/35 For the workout you must complete 21 Snatches on each arm, then 15, and finally 9. You can break them up however you like. Range of motion standard is going to be starting from the high hang, but you can go from the floor if you need to, and…