Class going through the motions with light weights to prepare for going heavy. Strength 5 RM Power Snatch Then Pallof Press “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships… Read more »
Marla working through her power snatches a couple weeks ago. Strength 1RM Sq Snatch Tabata Power Snatch (75/55) *Score= total reps “The best preparation for tomorrow is doing your best today. ” -H. Jackson Brown, Jr.
Marla and Scott taking that extra second to prepare before OH walking lunges last week. Today the breaks are built into the wod every two minutes AMRAP2/ Rest2 (4 Rounds) 10 SQ Snatch (95/65) ME Burpees over bar **Rx+:… Read more »
“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. “DT” 5RFT 12 DL (155/105) 9 HPCL 6 Push… Read more »
We have some amazing nurses among us. Today we have 3 more pictured: Kristina, Chris, and Patty. Proud of all our hardworking nurses! Strength E2MOM x 6 PC HPC HSQCL Jerk THEN AMRAP7 Rope Climbs “A Nurse… Read more »
Andy working for a ring muscle up during the open last month. Strength 1RM Squat Snatch *15-20mins Then AMRAP7 Burpee MU (ring or bar) *Mod: 5 burpees + 5 Pull ups “Successful people have fear, successful people… Read more »
Brooke focused on her win during 18.3. E30S x 12 1 Squat Snatch **Rx+: 85%, Rx: 75%, Sx: 65% Then 3xME Pullups & Ring Dips “It does not matter how slowly you go as long as you do… Read more »
Jon knocking out hollow rocks this past weekend. 1 RM Squat Snatch Then buy out: 100 Hollow Rocks “Winning isn’t everything, but wanting to win is.” – Vince Lombardi
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
We’re proud of all our athletes that step out of the comfort zone to test their abilities. Way to go this weekend Franny, Katie and Chris! Strength 1RM Squat Snatch Conditioning 500m Row time Trial “Each of us… 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!