Nick & Scott during the partner competition on Sat. Each working for just one more wb or one more cal toward the total. Way to go guys! Strength 1 RM Clean & Jerk Buy out 3mins Hardstyle Plank … Read more »
Several people stepped up to trying a new skill on Saturday with rope climbs. Kristina was able to nail the foot placement. Way to go! EMOM x 9 4 Power Snatch (155/110) 4 OHS (155/110) “The only journey… Read more »
Here’s a chance to work those deadlifts. Strength 5×8 Deadlift *3min rest between **score is weight THEN a buy out 100 Pull ups or Ring Rows or 25 Bar Muscle Ups “Our greatest weakness lies in giving up.”… 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 »
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 »
No big deal, just a relaxing day of working those Power Snatches. Strength EMOM x20 Power Snatch *Ascending in weight **If lift missed, drop 20% and work back up ***Score is Weight “It is not the strongest… Read more »
Jacob and Lauren, just getting in a little workout together. Panda Pulls Then… E3MOM x 8Rds 2 Squat Snatches *Score= weight **RX+: unbroken “Much of the stress that people feel doesn’t come from having too much to do…. Read more »
Tony has been working on his weighted pull-ups and it shows. Way to on the PR this past weekend! E3MOM X 8 Rds 3 Squat C&J *Score= Weight ** RX+: unbroken “Take up one idea. Make that one… 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!