U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson… Read more »
Carter getting a boost from dad up to the rings to work on some ring muscle ups before 18.3. Partner WOD 10RFT 200m Run (250 Row) 15 T2B 20 Burpees *Alt movements, 35 min time cap “Our greatest… Read more »
A little Saturday morning Partner WOD to get the weekend off to a great start. Partner WOD 3 RFT each (IGYG) 200m Run 40 Swings (24/16) 20 Ring Rows 40 DUs “Good things come to people who wait,… Read more »
Best way to get better at movements? Practice them. Right Coach? Conditioning 10x200m run* *1 min rest between *250m row Then… Hanging from bar Rx: 5min total Sx: 3 min “Do what you can, with what you… Read more »
Free week means more time to work on your skills. Get in often this week. Skill Time MetCon 15min AMRAP 200m run 10 WB (20/14) 200m run 20 WB 200m run 30 WB Etc… *Score is # of… Read more »
I think we can all agree, Jessica is a sharer. You can be too with Saturday morning (9am) partner wods. A little you go, I go this week. For Time 100 Total Thrusters (135/95) 200m Run *Goal is to… Read more »
Always nice to get that short rest during a partner WOD, huh, Scott? EMOM X12 1: Strict Pull up 2: ME Push-up (max of 20) 12min AMRAP ME Ring Row 200m Run *If break RR set, 200m run… Read more »
Today is a day for the gun show! Strength/Skill EMOM x 10 1 Heavy Pullup MetCon 8min AMRAP ME Ring Dips *Every broken set = 200m run *Score is the total number of dips … Read more »
This is not the aftermath of a WOD, this is the other side of the fight or flight coin: recovery and regeneration. MetCon 3 Rounds for Reps 0:00-2:00 200m Run* Max KB Deadlifts (24/16) 2:01-3:00 Max Pullups (Kip/Jump/Band) 3:01-4:00 Max… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.