Not good at a lift, or movement? Best thing to do is come in on those days to work on them. EMOM x 10 3 Squat Snatches (135/95) Rx+: 155/110 “You can motivate by fear, and you can… Read more »
Brant warming up to his working weights. EMOMx21 3 PC (155/110) 3 FSQ (155/110) 3 Jerk (155/110) *Rx+: 185/130 **If out, rest two rds “Many of life’s failures are people who did not realize how close they were to… Read more »
Heather showing us how to get those weights off of the floor. **Be sure to bring some long socks to work on your rope climbing skills.** Strength 7×1 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat… Read more »
Gracie getting in a well deserved nap. It’s hard work for her coming up with all these wods. MetCon For Time 1000m Row 50 T2B 30 Power Snatches (135/95)** **Rx+: Squat Snatches “If it’s not on your calendar,… Read more »
Time to test that strength to see how much you can Clean & Jerk today. Strength 1RM Clean & Jerk Then 3min Hardstyle Plank “I may not be there yet, but I’m closer than I was yesterday.” –Jose… Read more »
Start your week off right with some heavy lifting. It’s something your future self will be glad you did. Strength 5X3 Power Jerk *From Rack, 3 min rest between **Score is weight Buy out 3min Total Hollow Bar Hang… Read more »
Brittney making the snatch lift look easy. Strength 1RM Snatch Buy out 3min Total Hollow Body Bar Hang “I have accepted fear as part of life- specifically the fear of change… I have gone ahead despite the pounding… Read more »
Not quite the same kind of Clean… “Elizabeth” 21-15-9 Power Clean (135/95) Ring Dip *8min Cap “Courage doesn’t happen when you have all the answers. It happens when you are ready to face the questions you have been… Read more »
Is he stretching or floor running? Please take note: Saturday’s (7.8.17) Rowing and Running clinic is at noon. MetCon 3RFT 400m Run 9 PC (155/110) *14min cap **Rx+: 600m Run “Strength does not come from physical capacity. It comes… Read more »
Skip on in for some running today. MetCon For Time 200m Run 20 Power Jerk (115/80) 200m Run 20 Pull-ups 200m Run 20 Hang Power Clean (115/80) 200m Run 20 Pull-ups *10 min Cap “Find a group… 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!