Saturday’s WOD 11/1/14

By Gonzo / October 31, 2014 / Uncategorized / No Comments

“Mama said knock you out” – LL Cool J   WOD: James Going Away WOD   15 Hang Squat Clean 135/95 30 Hang Power Clean   15 Handstand Push-Ups 30 Push-Ups   15 Chest 2 Bar Pull-Ups 30 Pull-Ups   15 Burpee Box Jumps 30 Burpees   30 Pistols alternating legs 60 Air Squats   5 […]

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Friday 10/31/14 FITNESS

By Gonzo / October 30, 2014 / Uncategorized / No Comments

A).  5 Minutes Jumping Rope   B). 3 Rounds, not for time: Single Leg DB D/L x 10 (Each leg) 20 Weighted Walking Lunges (Dumbells) 10-20 Alternating Pistols   C). AMRAP 15 Minutes 12 Dumbbell Deadlifts 9 Dumbbell Push Press 6 Burpees   A). The goal is for continuous movement.  Try to perform double unders or move […]

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Friday’s WOD 10/31/14

By Gonzo / October 30, 2014 / Uncategorized / No Comments

Buy In: Press 5 @ 75% 3 @ 85% 1 or more @ 95% *Add 10lbs to your last 1RM to base percentages   WOD: 5 Rounds: Every 3 Minutes 200M Run 20 Russian KB Swings 53/35 Push/Split Jerk *Record TOTAL weight of the jerk.  Ex.  If you perform 135 + 155 + 175 + […]

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Thursday’s WOD 10/30/14

By Gonzo / October 29, 2014 / Uncategorized / No Comments

Buy In: Deadlifts 5 @ 75% 3 @ 85% 1 or more @ 95% *add 20lbs to your last 1 RM   WOD: 21-15-9 Hang Power Snatch 95/65 Box Jumps 24/20   Scale Up: 115/85, 30/24 Today’s buy in will be our deadlifts.  Perform 5 reps at 75%, 3 @ 85%, and 1 or more […]

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Wednesday 10/29/14 FITNESS

By Gonzo / October 28, 2014 / Uncategorized / No Comments

A) 2 Rounds: 1000M Row Rest 4 Minutes   B). AMRAP 25 Minutes: .3 Air Assault/200M Run/250M Row 12 Wallball 12 Burpee Jump Over (parallette) Rest 1 Minute   A).  Perform a 1000M Row time trial.  Rest 4 Minutes.   Perform another one. B).  With a 25 Minute clock you will perform 1 round of […]

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Wednesday’s WOD 10/29/14

By Gonzo / October 28, 2014 / Uncategorized / No Comments

Buy In: 4 Sets: Max Pull-Ups Rest 1-2 minutes after each set   WOD: 4 Rounds: 4 Minute Rounds: 400M Run and Max Rounds: 10 Sit-Ups 7 Toes 2 Bar Rest 2 Minutes   Today’s buy in will be 4 sets of max pull-ups.  Rest 1-2 minutes after each set. If you cannot perform ANY […]

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Tuesday’s WOD 10/28/14

By Gonzo / October 27, 2014 / Uncategorized / No Comments

Buy In: Back Squat 5 @ 75% 3 @ 85% 1  @ 95% 1RM *Add 20lbs to last PR to base percentages. WOD: AMRAP 12 Minutes 30 Medicine Ball Cleans 20/14 15 Pull-Ups   Today’s buy in will be our back squats.  Perform 5 reps at 75%, 3 at 85% and 1 or more at […]

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Monday 10/27/14 FITNESS

By Gonzo / October 26, 2014 / Uncategorized / No Comments

A).  3 Sets, not for time: Max Strict Pull-Ups + 5 Negatives Max Dips Record total volume of pull-ups and dips.   B).  3 Rounds: 30 Seconds Handstand Hold 30 Seconds Ring Support Hold   C). Every 3 Minutes for 24 Minutes 200M Run 15 Goblet Squats 15 Russian Swings A) We are going to […]

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Monday’s WOD 10/27/14

By Gonzo / October 26, 2014 / Uncategorized / No Comments

Buy In: Movement Prep   WOD: “Diane” 21-15-9 Deadlifts 225/155 Handstand Push-Up   Last performed: 9/15/14   Alternate WOD: 30-20-10 Weighted Lunges (1/2 Bodyweight) Push Press (1/2 Bodyweight)   Today’s workout is one we performed last month.  Today’s is a great opportunity to race against your last score.  Today’s benchmark workout will be Diane.  Diane is […]

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Saturday’s WOD 10/25/14

By Gonzo / October 24, 2014 / Uncategorized / No Comments

Buy In: Movement Prep   WOD: Chris’s Birthday WOD AMRAP 20 Minutes 200M Run 10 Thrusters 75/55 10 Pull-Ups   Scale Up: 95/65, 115/85   We did not celebrate Coach Chris’s birthday last week with any style, so here it is… style.  The numbers aren’t significant, I just want you to think about Chris while […]

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