Rolling through the week… Strength 2RM Squat Clean & Jerk Core 400m SA Suitcase Carry (24/18) “Everyone has inside them a piece of good news. The good news is you don’t know how great you can be! How… Read more »
clean & jerk
Wallball delight in duplicate. MetCon 10 RFT (retest from 6/5/18) 3 Clean & Jerks (155/110) 5 Pull ups Rx+: C2B *10 min Time Cap “Only I can change my life. No one can do it for me.” Carol… Read more »
We love seeing Gracie and Isabel the dogs… how do you feel about seeing them together as a workout? “Grace” For Time 30 Clean & Jerk (135/95) Rest 3 min “Isabel” For Time 30 Snatch (135/95) *15 min cap… Read more »
Shhhh… should I tell them there are more burpees with boxes in their future? 1 RM Clean & Jerk Then… 10 RFT 6 SB Sq Clean (40/30) 3 Burpee Box Jumps (24/20) “Your personal growth is the only… Read more »
Gracie spent some time checking out the new place this weekend. “Grace” For Time 30 C&J (135/95) *6min cap Then Rev Tabata Hollow Holds There is only one thing that makes a dream impossible to achieve: the fear… Read more »
Raise your hand if you like lifting heavy and working abs. 1RM C&J Buy out: 10x :10/:20 planks “Do you know what my favorite part of the game is? The opportunity to play.” – Mike Singletary
Day two of the New Year= great day to lift. EMOMx15 3 Squat C&J (155/110) *Score= weight “It’s hard to beat a person who never gives up.” – Babe Ruth
Connie working on clean gainz. Strength E30 OTM x 9 Min 1 Squat clean & Jerk (80% 1RM) “Do what you can, with what you have, where you are.” -Theodore Roosevelt
What do you think the wod would be if it were “Gracie” instead of “Grace”? Running, jumping & naps? **Saturday there will be no classes. Come play ultimate medball at 9am. See portal for more details.** MetCon… Read more »
Brooke playing catch with the wall during our PR Challenge. Luckily no wallballs on today’s WOD, just some heavy lifting. Strength 1RM Squat Clean 7min AMRAP 7 Squat Clean (135/95) 7 HSPU **This is a retest from 1/17/17… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!