Tuesday, January 31, 2017

Strict Press 20 min to find your 3 RM -then complete 1 set max reps (to failure) @90% of 3RM -Your 3RM should be ~92% of 1RM . 2RFT: 15 burpee box jump overs (20/24) 15 C2B 15 HSPU 400m Run

Monday, January 30, 2017

Back Squat20 min to find your 3 RM -then complete 1 set max reps (to failure) @90% of 3RM -Your 3RM should be ~92% of 1RM . 4 RFT 200m run/row 10 RDL (55/75) 200m run/row 3 Bear Complex 200m run 10 HR Push-ups  . *Adv: (75/115) ** Use same barbell/wt for entire WOD ***1... Continue Reading →

Friday, January 27, 2017

For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Snatch (55/75) C 2 B Alt pistols 200m run . Fitness: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 DB Bent Row DB Alt Lunges Ring Rows 200m run ————————————- Oly 6pm  1)Sn Pull+Sn+OHS 5×1/build up to max set then ... Continue Reading →

Thursday, January 26, 2017

Deadlift  5@ 65% of 5RM 5@ 75% of 5RM 5@ 80% of 5RM 5@ 85% of 5RM 5@ 90% of 5RM .  In Teams of 2 For time: 16 Alt Rds (8 ea) 30 Dubs /60 singles/15att 6 Burpees over bar 6 Deadlifts (135/185) * Individuals complete 8 Rds

Wednesday, January 25, 2017

For Time: 60 Wallballs (14/20) 60 Box Jumps (20/24) 800m run 40 Wallballs  40 Box Jumps  400m run 20 Wallballs  20 Box Jumps   200m run  --------------------- Oly 7pm 1)Sn Pull+Sn+OHS  5×1/build up to max set then -10%x2  2)Cln Pull+Clean+ 2Jrks  5×1/work up to max set then -10%x2  3)OHS *2sec pause 4×2/75% of Sn

Monday, January 23, 2017

Back Squat 5@ 65% of 5RM 5@ 75% of 5RM 5@ 80% of 5RM 5@ 85% of 5RM 5@ 90% of 5RM .  For Time: 100 Power Cleans (95/135) * Every min perform 5 Burpees until 100 PC are performed  ** scale: weight & #burpees Oly 7pm 1)Snatch  Warmup to 2/70% then 2×2/75 2/80 2/85... Continue Reading →

Friday, January 20, 2017

6 RFT  10 DB Snatch (50/35) left 200m run 10 DB Snatch (50/35) right 10 T2B .  Finisher:  3 sets 25m DB OH carry each arm, rest 1:00 btw sets  ------------------- . ————————————- Oly 6pm  1)Sn Pull+Sn+OHS 5×1/build up to max set then  2/-10% 2)Press from split 4×3/build to heavy set 3)OHS *2sec pause 4×2/75%... Continue Reading →

Thursday, January 19, 2017

Deadlift 5@ 60% of 5RM 5@ 70% of 5RM 5@ 75% of 5RM 5@ 80% of 5RM 5@ 85% of 5RM .  For time: 50 Burpees 50 Box Jumps (20/24)* 50 Burpees 50 Box Jumps  Rx= Box jump, step down, no rebounding

Wednesday, January 18, 2017

Teams of 2: 30 Rds (15 ea)  200m row  *switch after ea 200m ** individuals rest 1:00 after ea 200m, completing 15 Rds .  3 Rds:  DB Rows 3×10 DB Lateral Raise 3 x 10 Oly 7pm 1) Snatch  Warmup to 70×2 3/75,2/80,1/83 2)CnJ (20min) Warmup to 70×2 3/75,2/80,1/83

Monday, January 16, 2017

Back Squat5@ 60% of 5RM 5@ 70% of 5RM 5@ 75% of 5RM 5@ 80% of 5RM 5@ 85% of 5RM .  For time: 10,9,8,7….1 Power Clean (95/135) Pull-ups  -30 Dubs after each Rd ——————————- Oly (7pm) 1) Power Sn dbls 2-waves 60,65,70 65,70,75 2) Power Cln dbls 2-waves 60,65,70 65,70,75 3) OHS 3×5/65,70,75% of... Continue Reading →

Spring Cleaning

Thank you to everyone that helped with ourspring Cleaning at the box  saturday.  we put a lot of work and couldn't  have= done it without your help!!  Toni Howell, Evelynn Bouyelas, Jeannie Dimitri, Julie & Mia Slappy-Fowble, Kelly Guillory, Marcy Mayeux, Tim Moore, Annalise Moore, Josh Moore, PJ Ornot, Stephanie Neal, Peter & Lina Anderson,... Continue Reading →

Friday, January 13, 2017

Friday the 13th!  Emom 30 (6 Rds) 1) 13 WallBalls (14/20) 2) 13 AbMat sit-ups 3) 30 Dubs (0:30 Dub practice) 4) 13 Alt Pistols 5) 13 Burpees Oly 6pm A) Hang Power Snatch 3 sets x 3 reps @ 85% 3 hang power snatch from below the knee for 3 sets at 85% of... Continue Reading →

Monday, January 9, 2016

Back Squat 5@50% of 5RM 5@60% of 5RM 5@70% of 5RM 5@75% of 5RM 5@80% of 5RM .  For time: 21 Thrusters (55/75) 21 KBS (35/55) 100 Dubs 15 Thrusters  15 KBS 80 Dubs 9 Thrusters  9 KBS 60 Dubs . Fitness: Sub WallBalls for Thrusters (14/20) Oly 7pm Hang Power Snatch + Snatch 1... Continue Reading →

Friday, January 6, 2017

For time:  40-30-20-10 WallBalls (14/20) Parallette/Box Dips 50 Dubs/ (100 singles/ 30 seconds Dub practice ) after ea Rd  . Finisher: 5 rds 10 Hollow Rocks 10 V-Ups 10 GHD  10 sec. Hollow Hold – Rest 1 min – -------------- Oly 6pm A) Hang Power Snatch 3 sets x 3 reps @ 80% 3 hang... Continue Reading →

Thursday, January 5, 2017

Deadlift 20 min to find 5RM -Use similar rep scheme as done with the Back Squat & Press earlier this week .  3 RFT 18 Straight Leg Abmat Sit-ups   15 Deadlifts (155/225) 12 Pull-ups 9 HSPU 

Tuesday, January 3, 2017

Strict Press 20 min to find your 5 RM -then complete 1 set max reps (to failure) @80% of 5RM -your 5RM should be ~85% of your 1RM .  4 RFT  20 Alt Barbell Lunges (65/95) (front OR back rack) 10 T2B 20 Box Jumps (20/24) 200m Run

Monday, January 2, 2016

Back Squat 20 min to find your 5 RM -then complete 1 set max reps (to failure) @80% of 5RM -work in sets of 2-3, your 5RM should be ~85% of your 1RM . 7 RFT 10 Hang Power Clean (65/95) 30 Dubs/60 (30 sec dub attempts) . Fitness: 7RFT 10 KB SDLHP (35/55) 30... Continue Reading →

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