Wednesday, September 30, 2015

2 RFT 50 Front Rack Lunges (65/95) 100 Dubs (50 Attempts) 20 T2B 400m run --------------------------------- Oly 7pm BB warmup 1) Cln+HngCln for two waves 70,75,80,85% 2) Split Jerk 6x2/70,75,80,85,85,85% 3) FS 4x3/5RM

Monday, September 28, 2015

FS (20min) 3×7@70% 1×3@85% .  5RFT 7 Thrusters (55/75) 7 Pull ups 7 Burpees ---------------------------- Oly 7pm BB warmup 1) Snatch 6x2/ work up to 80% then 3x1/85+ 2) Hng Cln 4x3/work up to 75% then 3x1/85% 3) BSX20/+5#  Pensacola Beach Brawl 2015 

Friday, September 25, 2015

10 RFT 50m swim/200m run 10 Goblet Squats (35/55) 10 KBS  ----------------- Oly 6pm BB warmup 1) 3pos Cln *top down 5/65 5/70 5/75 2) Sn Bal 3) OHS *2sec pause 5x2/work up to 85% of Sn   

Thursday, September 24, 2015

8 Sets: (20min) Split Jerk -(Pause for 3-4 seconds in the split jerk receiving position before recovering.) *Build over the course of the 8 sets. . For time: 10-8-6-4-2 Power Cleans (95/135) HSPU 200m run   . Fitness Option: Sub Bent Row for PC (75/115)  

Wednesday, September 23, 2015

4 RFT  20 Alt Barbell Lunges (65/95) (front OR back rack) 10 T2B 20 Box Jumps (20/24) 200m Run ------------------------------------------- Oly 7pm  BB warmup 1) 3pos Sn *top down 5/65 5/70 5/75 2) Sn DL *pause @knee 3x3/95,100,105% 3) Jerk from split 3x2/AHAP w control 4) FS find 5RM then 90% for max reps  

Monday, September 21, 2015

FS (20min) 4×7@65% 1×3@80% .  "Annie" 50-40-30-20-10 Dubs/ Sc do 1/2 # of Dub attempts AbMat Sit-ups  ---Rest 5 min, then: "Sprint Helen" 3 Rds 200m run 12 KBS (35/55) 6 Pull-ups ------------------------------------ Oly 7 pm BB warmup 1) 2Cln+Jrk Work up to 89-85% then 3x1/75%'@ 2) BN Press from split 4x4/work up to a... Continue Reading →

Friday, September 18, 2015

35-30-25-20 Ball Slams PushUps 100m slamball toss 100m swim/400m run ------------------------------ Oly 6pm BB warmup 1) Pwr Cln 4x5/60,65,70,70 2) Pwr Jrk 4x5/60,65,70,79 3) OHS 4x5/60,65,70,70

Thursday, September 17, 2015

8 Sets: Push Press + Split Jerk (Pause for 3-4 seconds in the split jerk receiving position before recovering.) *Build over the course of the 8 sets. . "Fast Break” 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs (14/20) Max KBS (35/55) Adv (55/70) in time remaining. *Score is total KBS 

Wednesday, September 16, 2015

7 RFT 400m Run 21 Alt. Walking Lunges (R + L =2) 15 Pull-Ups 9 Burpees ------------------------------- Oly 7pm BB warmup 1) 1Cln+2HngCln+1Jrk (any) *Six working sets to find max for today  ** if you miss a weight twice repeat the last made weight 2)Press from split 5x3/work to a heavy triple 3)FS 3x5/75 1... Continue Reading →

Tuesday, September 15, 2015

E2MOM for 14 minutes (7 sets): Hang Snatch + Snatch *Loads per set (by %): 70, 75, 80, 80, 85, 85, 90 . "14.3" 8 min amrap 10 Deadlifts (95/135) 15 Box Jumps (20/24)* 15 Deadlifts (135/185) 15 Box Jumps  20 Deadlifts (155/225) 15 Box Jumps  25 Deadlifts (185/275) 15 Box Jumps  30 Deadlifts (205/315)... Continue Reading →

Monday, September 14, 2015

FS (20min) 4x7@60% 1x3@75% . AMRAP 15 5 Power Cleans (105/155) 5 T2B 50m Sprint  ---------------------------------- Oly 7pm BB Warmup 1) Sn+2HngSn+OHS *In six sets Work up to heavy set 2) Sn Ppress 5x4/75% of Sn 3) BSx20/+5#  

Friday, September 11, 2015

"9/11" 9 rds 11 4-count flutterkicks 100m swim  . Or . 9 rds 11 Burpees 200m run    Rain Day WOD  9/11 Memorial WOD In teams of two, alternating movements for 9 Rds: 11 Deadlifts (115/165) 11 Burpees 200 Meter Row (Partner A performs 11 Deadlifts; Partner B performs 11 burpees; Partner A rows 200... Continue Reading →

Wednesday, September 9, 2015

10 RFT 5 T2B (Sc-Knee Ups) 10 Box Jump Overs (20/24) 15 Wall Balls (14/20) -------------------------------------- Oly 7pm BB warmup 1) CnJ For three waves: 2/75 2/80 1/85 2) Sn recoveries 5x2/65 up to 90% of Sn 3) 3rds 8-hip ext 8-GHD sit up 8-straight leg raises from rig  

Friday, September 4, 2015

7 RDS (Adv 10 Rds) 100m swim  10 Goblet Squats (35/55) 10 KBS . Or . 7 Rds (Adv 10 rds) 200m run 10 Ball Slams (10/20) 10 Jumping Lunges ---------------------------------- Oly 6pm BB warmup 1) CnJ For three waves: 2/75 2/80 1/85 2) Sn recoveries 5x2/65 up to 90% of Sn 3) 3rds 8-hip... Continue Reading →

Thursday, September 3, 2015

25-20-15-10 Power Snatch (55/75) Burpees  Dubs/ x2 50m sled pull (90/135) .  Deadlift PR's for everybody!!! Congrats to everyone for completing this strength cycle. We will have a transition week next week then start a new one. Wish I could've taken a pic of each of you! Proud of all of you Rock Stars!                    ... Continue Reading →

Tuesday, September 1, 2015

Congrats to everyone for their hard work earning all those Back Squat PRs!!! . Strict Press 20 min to find 1 RM - work in singles or doubles to 85%, then singles to 105%  . 4 RFT  10 x HPCleans (95/135) Run 200m . Fitness: 4 RFT 20 Mtn Climbers 20 Russian Twists (15/20) 200m... Continue Reading →

Updated Schedule

New Schedule effective this week! There is no longer a 10:00 on T & Th. we have added some more Open Gym times!! Mon 5am, 8am, 9am, 4pm, 5pm, 6pm, 7pm Oly 6pm Kids Tues 5am, 8am, 9am, 4pm, 5pm, 6pm 5pm Kids Wed  5am, 8am, 9am, 4pm, 5pm, 6pm, 7pm Oly Thur 5am, 8am,... Continue Reading →

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