Tuesday’s WOD 9/16/14

By Gonzo / September 15, 2014 / Uncategorized / No Comments

Buy In: Back Squat 5 @ 65% 5 @ 75% 5 or more @ 85% *Add 10lbs from last PR WOD: 5 Rounds for time: 1 Power Clean + 1 Hang Clean + 1 Clean 200M Run *Increase weight after each set. Record heaviest weight lifted for all three movements.   Today’s buy in will start […]

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Posture Alignment

By Gonzo / September 14, 2014 / Uncategorized / No Comments

Please take the time to read another awesome post from Maryann! http://realigntherapy.com/what-is-posture-alignment-therapy/

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Monday 9/15/14 FITNESS

By Gonzo / September 14, 2014 / Uncategorized / No Comments

A).  3 Sets, not for time: Max Strict Pull-Ups + 5 Negatives Max Dips + 30 Second Support hold Record total volume of pull-ups and dips.   B). AMRAP 25 Minutes: .3 Air Assault/200M Run/250M Row 12 Wallball 12 Burpee Jump Over (parallette) Rest 1 Minute   A) We are going to start with 3 […]

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Monday’s WOD 9/15/14

By Gonzo / September 14, 2014 / Uncategorized / No Comments

Buy In: Movement Prep WOD: Diane 21-15-9 Deadlifts 225/155 (or 45-55% of your 1RM)   last performed: 5/12/14   Today’s workout will focus on a classic benchmark workout called, Diane.  This workout features a couplet of movements; deadlifts and handstand push-ups.  A weighted pull and a gymnastics push.  For the bigger athlete, a 225lb deadlift […]

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Saturday’s WOD 9/13/14

By Gonzo / September 12, 2014 / Uncategorized / No Comments

Buy In: Mobility and Movement Prep WOD: 1000M Row 30 Thrusters 95/65 30 Pull-Ups 800M Run   Scale Up: Chest 2 Bar Pull-Ups   Todays workout will be a tough run.  This workout will start out fast… with 3-4 minutes of rowing immediately followed by thrusters.  The goal is to complete these thrusters in one […]

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Friday’s 9/12/14 FITNESS

By Gonzo / September 11, 2014 / Uncategorized / No Comments

A). 3 Rounds, not for time: Single Leg DB D/L x 10 (Each leg) Box Step Ups x 20 (Weighted with KBs in hand)   B). 3 Rounds: 500M Row 15 Dumbbell Thrusters 10 Burpees Rest 3 Minutes   C). 3 Rounds, not for time: 20 Toes to Post (not toes to bar… read the description) […]

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Friday’s WOD 9/12/14

By Gonzo / September 11, 2014 / Uncategorized / No Comments

THERE ARE NO EVENING CLASSES TONIGHT.  We will be participating in a C2 outing at the Carlsbad Lagoon.  Paddleboarding – $25 from 4PM to dark. Email Chris ASAP to RSVP. Buy In: Press 5 @ 40% 5 @ 50% 5 @ 60%   WOD: AMRAP 15 Minutes: 4 Press 95/65 8 Push Jerk 12 Pistols […]

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Thursday’s WOD 9/11/14

By Gonzo / September 10, 2014 / Uncategorized / No Comments

Buy In: Deadlift (De-load) 5 @ 40% 5 @ 50% 5 @ 60%   WOD: 10 Sets: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch 10 Burpees *Increase weight after each set.   Today’s buy in will be our de-load deadlifts.  Perform 5 reps at 40, 50 and 70 percent, respectively. For today’s […]

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Wednesday 9/10/14 FITNESS

By Gonzo / September 9, 2014 / Uncategorized / No Comments

REMINDER:  The FITNESS Class will be held at 7AM AND 1PM.  A).  3 Rounds, not for time 5 Wall walks 10 Dumbbell Seated Press 45 Second weighted plank hold   B). 5 Rounds: 3 Minutes on, 2 Minutes Rest 200M Run 20 Kettlebell Swings (Russian) Max Box Jumps   A) – We will perform 3 movements for […]

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Wednesday’s WOD 9/10/14

By Gonzo / September 9, 2014 / Uncategorized / No Comments

Buy In: Every 2 Minutes for 10 Minutes (5 Sets): 4-8 Handstand Push-Ups 4-8 Strict Pull-Ups   WOD: 5 Rounds: 200M Run 15 KB Swings 53/35 10 Ring Dips Rest 2 Minutes   Today’s buy in will start with a bit of volume/interval work for handstand push-ups and strict pull-ups.   We did this exact same […]

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