Throwback Thursday… Brit snatching back at the old location. E2MOMx 7 1 Squat Snatch + 1 Hang Squat Snatch (approx. 75-80% of 1RM) Optional Buy Out “ScapJacked v3” 3 Rounds (not for Time) 100 Ring Rows *Every time… 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 »
When you just can’t hold back the laughter as you ride… 1RM Snatch complex: Snatch Pull + 6 Sec Down + Squat Snatch Then Plank Shoulder Taps 30 sec x 4 (30 sec rest) “Strength doesn’t come… Read more »
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 »
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 »
It takes consistency to move forward toward goals. 4RFT 400m Run 10 ea KB Snatch (24/16) 20 Total Goblet Lunge (24/16) “Failure will never overtake me if my determination to succeed is strong enough.” -Og Mandino
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
**Reminder NO 10AM class today** WL Meet Max C & J Max Snatch Then WOD to be announced. “We must never be afraid to be a sign of contradiction for the world.” – Mother Teresa
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 »
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 »
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!