Monthly Archives: July 2016

SHIRT/TEAM MONEY IS DUE BY FRIDAY!!!!! STRENGTH Clean w/2 sec pause at the knees, heavy single  WOD (5 rounds for time) 5 muscle ups 10 push jerks @135/95# 15 box jumps @24/20″

WOD  (For time)

STRENGTH WOD (Every 2 minutes for 5 sets) 2 tempo overhead squats *3 seconds down + 3 sec. Pause  (Every 2 minutes for 5 sets) 1 snatch balance (Every 2 minutes for 5 sets) 1 hang squat snatch POST WOD (2 rounds for time) 400 meter Med ball carry on chest 10 power snatches @75/55#

SHIRT MONEY/TEAM MONEY FOR THE IN HOUSE THROWDOWN WILL BE DUE BY THE END OF NEXT WEEK, AUGUST 5th.  STRENGTH 1 Pause front squat + 1 front squat, heavy single *pause is 2 seconds  WOD (5 rounds for time) 10 toes to bar 15 split jerks @115/75# 35 double unders 

(For Time) 100/70 calorie row 100ft handstand walk 100 Wallballs @20/14# 100ft handstand walk 100 burpees

STRENGTH Snatch w/2 sec pause at knees, 1RM WOD (For time) 10-8-6-4-2 Front Squat @185/125# Box jumps @30/24″ AT THE 10 MINUTE MARK 21-18-15 Deadlift @225/185# Box Jumps @24/20″

STRENGTH (OT2:00) Push press Set 1:  10 reps @65% Set 2:  5 reps @75% Set 3:  1 reps @85% Set 4:  5 reps @75% Set 5:  10 reps @65% *this will be taken from the floor WOD  “HELEN” (3 rounds for time) 400 meter run 21 KB swings @50/35# 12 pullups 

(TEAM OF 3, 15 ROUNDS FOR TIME) 10 shoulder to overhead @165/110# 250 meter row

STRENGTH (OT2M for 6) 10 KB bench Press WOD (For time) 200 double unders 100 squat snatches @75/55# 200 double unders

STRENGTH Power clean + 2 front Squats + hang power clean, 1RM WOD (3 rounds for time) 30 front squats @75/55# 30 burpee to plate

WOD  (For time) 800 meter run 25 back squats @225/155# 800 meter run 50 pullups 800 meter run 25 strict press @125/85# 800 meter run 50 box jumps @24/20″ 800 meter run

HERE ARE THE IN HOUSE THROWDOWN SHIRTS. IF YOU SIGNED UP AND PAID, MAKE SURE YOU GIVE YOUR SIZES TO US. IF YOU ARE NOT COMPETING AND YOU WOULD STILL LIKE A SHIRT AS WELL THAT IS AWESOME TOO. JUST NEED TO LET US KNOW WHAT SIZE YOU ARE AND PAY FOR IT BEFORE WEContinue reading “TUESDAY”

STRENGTH Tempo Back Squat, 1RM @33×0 3=time to bottom 3=time to pause in the bottom x=explode up 0=no pause at the top WOD  (5 rounds for time) 12 HSPU 8 burpee pullups

WOD (With a partner, 10 rounds for time) 5 thrusters@115/75# 10 pullups 30 double unders *one person does 5 thruster/10 pullups/ 30 doubles while the other person rest. Then the next person does 5 thrusters/10 pullups/ 30 double. That will equal one round. So both members will keep alternating rounds until they each get 10Continue reading “SATURDAY”

STRENGTH Front Squat, 1RM WOD (On the 2:00 for 32 minutes) Interval 1:  row 500/400 Interval 2: 10 power snatch @135/95# Interval 3:  12 overhead squats @135/95# Interval 4:  35 abmat situps

STRENGTH Shoulder Press, 1RM WOD (15-12-9-6-3 reps for time) Hang power clean @135/95# Burpee

WOD (For time) 800 meter run 10 muscle ups 50 ring dips 100 air squats 800 meter run 10 rope climbs 800 meter run 100 air squats 50 barbell rows @115/75# 10 muscle ups 800 meter run

STRENGTH Back Rack walking lunge *build to a max weight for 30 feet  WOD (3 rounds for time) 100 meter KB farmers walk @50/35# 50 foot KB front rack walking lunges @50/35# 15 KB swings @50/35#

CONGRATS TO DEAN FOR TAKING 2nd PLACE IN HIS WEIGHT CLASS AT THE FORCE BARBELL WEIGHTLIFTING MEET!! STRENGTH Bench Press, 1RM WOD (EMOM for 20 min) Odd:  1 split jerk Even:  5 unbroken strict pullups

(AMRAP in 30 min with a partner) 100 meter sprint 15 thrusters @75/55# 15 KB swings @50/35# 100 meter sprint * 1 partner will do a round. Then the next partner will do a round while partner 1 rest. You must do a full round before you partner can start there round. 

HAPPY 9th BIRTHDAY JACOB!!  Hard to believe 5 years can go by and he is still doing the same things at the gym.  WOD “JAKE THE SNAKE” (8 rounds for time) 15 box jumps @24/20″ 15 pullups 15 Wallballs @20/14# 15 push ups w/release 22 double unders 

STRENGTH Clean & Jerk, 1RM WOD (Every 4 minutes for 5 rounds) 5 back squats @225/155# 10 box jumps @30/24″ Run 200 meters

CONGRATS TO JOHN FOR FINISHING 25th IN THE WORLD, IN THE 14-18 AGE DIVISION, FOR THE GRANITE GAMES QUALIFIER!!! STRENGTH Push Press, 1RM WOD (7 rounds for time) 7 push jerks @135/95# 7 pullups 7 burpees

STRENGTH Back  Squat, 1RM WOD (5 rounds for time) 12 Front Squats @135/95# 24 v-ups 36 box jumps @24/20″

WOD In a team of 2, where one person works while the other person rest:   (AMRAP in 40 minutes) Row 250 meters 20 Wallball shots @20/14# 5 muscle ups