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Wednesday February 7, 2018

by Kristen February 7, 2018

ONLY 5 reps of each. No warm up reps Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps

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Tuesday February 6, 2018

by Kristen February 6, 2018

7 min emom 30 secs du/singles 30 sec res Rest: load roughly 60% of Wod weight 9 min emom Min 1 – 3 power cleans Min 2 – 3 Thrusters Min 3 – 6 KB swings Wod: 5 rounds 100-meter sprint 10 squat clean thrusters 115/75 15 kettlebell swings 70/55 100-meter sprint Rest 2 minutes

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Monday February 5, 2018

by Kristen February 5, 2018

Wod: For time: 30 muscle-ups Scaling Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on […]

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Friday February 2, 2018

by Kristen February 2, 2018

20min amrap 25 burpees 15 body-weight back squats Finish with: 50 Ring Dips or 50 Push Ups

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Thursday February 1, 2018

by Kristen February 1, 2018

For time: 30 overhead walking lunges 45/25 30 knees-to-elbows 30 sit-ups 30 calorie row 30 sit-ups 30 knees-to-elbows 30 overhead walking lunges 45/25

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Wednesday January 31, 2018

by Kristen January 31, 2018

10 mins skill work: Strict pull ups Negatives 20 minutes amrap 10 chest-to-bar pull-ups 15 push-ups 20 single-leg squats, alternating *After every 3 rounds, run 400 meters

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Tuesday January 30, 2018

by Kristen January 30, 2018

Wod Prep: 3 rounds 5 Romanian Deadlifts with Bar 5 strict press with the bar 5 rounds: 7 Deadlifts 95/65 7 Push Press 95/65 Wod: 7 rounds 14 dumbbell deadlifts 50/35 14 alternating dumbbell shoulder presses 50/35

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Monday January 29, 2018

by Kristen January 29, 2018

Strength: 20 mins warming up and building to a moderate Snatch or OHS. Those that haven’t attended the snatch class do overhead squats. Wod: 21-15-9 Snatches 115/75 Box jumps 24/20

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Friday January 26, 2018

by Kristen January 26, 2018

20 mins to build to 70% of your 1 Rep Max back squat Strength: back squat Every 4 Mins 3-3-3-3-3 reps

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Thursday January 24, 2018

by Kristen January 25, 2018

Wod: 2 rounds 1 mile run 100 sit ups Time remaining: work on a weakness

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