WOD: Wed 06.13.2018 Deadlift + Split Jerk
NEWS
- SUNDAY: This Sunday 6/17 is the last RNG until September
WOD
Deadlift
5×2, across
Split Jerk
5×2, across
WOD Guidance & Goal: Complete sets at 90%
Post Weights to Comments.
ENDURANCE
6x3min, :45 between efforts
WOD: Tue 06.12.2018 “Swing Swing”
NEWS
- SUNDAY: This Sunday 6/17 is the last RNG until September
WOD
“Swing Swing”
4 Rounds:
400 Meter Run
40 Walking Lunges
4 Rope Climbs
WOD Guidance & Goal: xRun 400’s at your 1 mile PR pace. Keep moving through the walking lunges to outrun the lactic acid build up. Aim to complete this workout around 16 minutes
Post Time to Comments.
WOD: Mon 06.11.2018 “Sangria Wine”
NEWS
SUNDAY: This Sunday 6/17 is the last RNG until September
WOD
“Sangria Wine”
50 Chest to Bar Pull Ups
100 Overhead Squats (75/55)
200 Double Under
WOD Guidance & Goal: For the c2b, you should be able to get 3-5 in row. For the ohs, you should be able to get 10-15 in a row. For the double unders, you should be able to get 20 in row. Aim to complete around 15 minutes
Post Time to Comments.
ENDURANCE
3 x (5 min moderate, 5 min easy) 2 min rest between sets
BARBELL CLUB
3 cleans + Jerk
Build to heavy complex
front squat
5×3
WOD: Sat 06.09.2018 “Changed”
NEWS
- Internal Throwdown: POSTPONED!!
WOD
“Changed”
3 Rounds
50 Calorie Row
35 Ground to Overhead (95/65)
20 Burpee over Bar
Post Time to Comments.
WOD: Fri 06.08.2018 Run
NEWS
TOMORROW: Saturday’s Throwdown is postponed. Keep your eye on our event post HERE for updated information.
WOD
RUN
10 Rounds
200 Meter Run
Rest :90
WOD Guidance & Goal: ALL OUT efforts. You have plenty of time to recover. Leave nothing in your tank.
Post Fastest + Slowest Times to Comments. Compare SIMILAR (less rest) scores HERE.
WOD: Thu 06.07.2018 “Nasty Girls”
NEWS
- Internal Team Competition: THIS Sat from 1-3p. ONE class at 7a
WOD
“Nasty Girls”
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
WOD Guidance & Goal: Push squat pace. Choose a challenging upper body pulling movement for the muscle ups (chest to bar pull ups, strict pull ups or kipping pull ups.) Aim to complete the workout under 15 minutes.
Post Time to Comments. Compare scores HERE.
BARBELL CLUB
1 Rep Max Snatch, Clean and Jerk, and back squat
WOD: Wed 06.06.2018 “Don’t You Tell Me”
NEWS
- INTERNAL COMP+ SOCIAL: This Sat 6/9 from 1-3pm. Sign up at front desk by Wed 6/6. There will be ONE class at 7a.
WOD
“Don’t You Tell Me”
3 Rounds
25 Deadlifts (225/155)
30/25 Calorie Bike
WOD Guidance & Goal: Choose a weight you can do 10 deadlifts in a row. During the workout, do sets of 5 with small breaks. Push to complete calories under 2 minutes. Aim to complete workout in 10 minutes.
Post Time to Comments.
ENDURANCE
1k, 500m, 700m, 300m, 600m, 200m
3 min rest between each effort
DAYBREAKER of the MONTH: Cheryl
Meet Cheryl!
Cheryl is a staple at the 6:30am class. She’s consistent, works hard and has no excuses. In return for her dedication and diligence, Cheryl has seen tremendous improvement on her squat and clean technique. She runs like a gazelle and recently PR’d her 2k row 8:04.
Cheryl is leaving us this summer for a new job/adventure in Seattle. To say her energy, spunkiness and positive example will be missed, is an understatement. We wish you the best, Cheryl!
About Cheryl
I would love to say something dangerous and exotic, but the reality is likely a Labrador retriever — I’m always up for any adventure if involves going out for a walk or ride in the car, regardless of the destination!
WOD: Tue 06.05.2018 Font Squat, Push Press + Thruster
NEWS
- TOMORROW: Is the last day to sign up for the internal team throwdown
WOD
Front Squat
3×3
Push Press
3×3
Thruster
3×3
WOD Guidance & Goal: As heavy as possible for 3 reps for each movement.
Post Weights to Comments. Compare SIMILAR scores HERE.