7/21/13

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No open gym today. The gym is closed.

7/20/13

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NOTE: There will be no open gym tomorrow. The gym will be closed.

Strength:

Strict Press: (2 min rest)

  • 77% x 5
  • 82% x 5
  • 87% x 5+
Conditioning:

9 min AMRAP:

  • 15 Box Jumps (Step Ups)
  • 12 Push Press (115/75)
  • 9 TTB
Post WOD:

Supplemental Lift – 
Bent Over Row: 5×5

7/19/13

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Strength:

Deadlift: (2 min rest between sets)

  • 77% x 5
  • 82% x 5
  • 87% x 5+
Conditioning:

10-9-8-7-6-5-4-3-2-1 Wall Balls (20/14)
1-2-3-4-5-6-7-8-9-10 Burpees
**First round you perform 10 wall balls and 1 burpee, 2nd round perform 9 wall balls and 2 burpees, and so on.

Post WOD:

Supplemental Lift – 
Front Squat: 3×5
Stability/Mobility – 
Hang out in the bottom of a squat for 3 mins

7/17/13

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We had a great time on this past Saturday with a “Fun Run” group from Fleet Feet Sports! Great work everyone, and we can’t wait to to make this a regular event!

Strength/Skill:

EMOM for 10 mins:
3 High Hang Snatches

Conditioning:

For Time: (18 min cap)

  • 1000 m Row
  • 50 OHS (95/65)
  • 800m Run
  • 50 KBS (55/35)
  • 100 Double Unders
Post WOD:

Structural Balance:
GHRs: 3×10

7/16/13

Strength:

A1: Bench Press: (1 min)

  • 75% x 5
  • 85% x 3
  • 95% x 1+

A2: Strict Chin Ups: 3×5 (1 min)

Conditioning:

4 Rounds: (Rounds begin every 3 mins, no scheduled rest interval)

  • 10 Push Jerks (135/95)
  • 10 Burpee Box Jumps
  • ME Single Unders
Post WOD:

Structural Balance:
Powell Raise: 3×10

7/15/13

Strength:

Back Squat: (Based on 90% of true 1RM) (2 min rest)

  • 77% x 5
  • 82% x 5
  • 87% x 5
Conditioning:

“Fran”
21-15-9

  • Thrusters (95/65)
  • Pull Ups
Post WOD:

Supplemental Lift:
RDL: 3×10 (40-50% of 1RM Deadlift) (2 min rest)

7/14/13

Open gym today from 12-2PM.

7/13/13

Bjorn L 1
Congrats to Bjorn on getting his L1! See if you can find him in this picture.
REMINDER: We are holding a Foundations Class at 9AM today. We will cover the basic mechanics of the back squat, front squat, and overhead squat. We highly encourage newer athletes to attend a few of these sessions to get more comfortable with the movements performed in class.

Strength:

Strict Press

  • 75% x 5
  • 85% x 3
  • 95% x 1
Conditioning:

For Time: (20 min cap)

  • 400m Run
  • 10 Burpee Pull Ups
  • 400m Run
  • 20 Burpee Pull Ups
  • 400m Run
  • 30 Burpee Pull Ups
  • 400m Run
Post WOD:

Bent Over Rows: 5×5
 
 
 

7/12/13

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Strength:

Deadlift

  • 75% x 5
  • 85% x 3
  • 95% x 1+
Conditioning:

7 min AMRAP:
2-4-6-8-10…

  • Squat Clean & Jerk  (115/75)
  • TTB
Post WOD:

Supplemental Lift –
Front Squat: 3×5
Stability/Mobility – 
Hang out in the bottom of a squat for 3 mins