Tuesday’s WOD 7/22/14

By Gonzo / July 21, 2014 / Uncategorized / No Comments

Buy In: Back Squat 3 @ 70% 3 @80% 3 or more @ 90% *Add 10lbs to your last 1 RM to base percentages   WOD: 25-20-15-10-5 Push Jerk 115/85 Burpee   Today’s buy in will start with our back squats.  We are performing 3 reps at 70, 80 and 90 percent.  Remember to add […]

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Monday’s WOD 7/21/14

By Gonzo / July 20, 2014 / WOD's / No Comments

Buy In: Movement Prep   WOD: Xendurance Challenge WOD “Helen” 3 Rounds for time: 400M Run 21 Kettlebell Swings 53/35 12 Pull-Ups last performed: 6/2/14   As I am sure most of you know we offer a few products at the gym, but we don’t “sell” any products.  We have only provided products that meet […]

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Saturday’s WOD 7/19/14

By Gonzo / July 18, 2014 / Uncategorized / No Comments

Buy In: Movement Prep WOD: Team WOD: Teams of 3: AMRAP 20 Minutes: Run 200M (Time Keeper) Thrusters 45lbs Pull-Ups   Today’s workout will be performed in teams of 3.  We will score this workout with 3 separate scores, and one total score… you know to see who wins… for all the marbles. Each athlete […]

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Friday’s WOD 7/18/14

By Gonzo / July 17, 2014 / Uncategorized / No Comments

Buy In: Press 5 @ 65% 5 @ 75% 5 or more @ 85%   WOD: 5 Rounds: 6 Hang Squat Snatch 95/65 12 Burpee Box Jumps 24/20 Scale Up: 115/85, 135/95   Today’s buy in will start with some presses.  Perform 5 reps at 65, 5 @ 75%, and 5 or more at 85%.  Remember […]

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Thursday’s WOD 7/17/14

By Gonzo / July 16, 2014 / WOD's / No Comments

Buy In: Deadlift 5 @ 65% 5 @ 75% 5 or more 85%   WOD: AMRAP 20 Minutes: 25 Double Unders 20 Wallballs 20/14 20 KB Swings  53/35 Rest 2 Minutes   Today’s buy in will start with the deadlift.  We will be performing 5 reps at 65%, 5 @ 75% and 5 or more […]

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Wednesday’s WOD 7/16/14

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

Buy In: 5 Sets 1 Hang Power Clean + 1 Power Clean Increase load after each set.  Try to beat last heaviest weight. Last performed 7/2/14   WOD: 10 Rounds: 5 Power Cleans (~75% of 1RM Power Clean) 5 Toes 2 Bar   Today’s buy in will be a repeat of what we did two […]

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Tuesday’s WOD 7/15/14

By Gonzo / July 14, 2014 / WOD's / No Comments

Buy In: A). Back Squat 5 @ 65% 5 @ 75% 5 or more @ 85% *Add 10lbs to your last 1RM   B). EMOM 5 Minutes Handstand Push-up 4-7 Reps *Last set – Max unbroken set Try to beat last time: 7/8/14   WOD: 5 Rounds: 200M Run 15 Ring Push-Ups   Part A will […]

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Monday’s WOD 7/14/14

By Gonzo / July 13, 2014 / Uncategorized / No Comments

Buy In: Movement Prep WOD: “Sage” Row 1000M Then 21-15-9 Front Rack Lunge 135/95 Pull-Ups Last performed: 2/3/14    Today’s workout is named after Coach Sage. This workout starts with a 1000M row.  Then immediately perform 21-15-9 of Front Rack Lunges and Pull-Ups.  The overall volume on either movement isn’t too much at 45 reps each, […]

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Saturday’s WOD 7/12/14

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

Buy In: Movement Prep WOD: 6 Races with a Partner Race 1: (Avg time: 1:30 - 2 Minutes) Partner 1: Row 500M Partner 2: 35 Wallballs 20/14   Rest 2 Minutes   Race 2: (Average time: 1:30 – 2 Minutes) Partner 1: Run 400M Partner 2: 50 Box Jumps 20″   Rest 2 Minutes   Race 3: […]

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Friday’s WOD 7/11/14

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

Buy In: Press 5 @ 40% 5 @ 50% 5 @ 60%   WOD: AMRAP 20 Minutes: 16 Overhead lunges 75/55 10 Thrusters 75/55 10 Burpees Rest 2 Minute   Today’s buy in will start with out de-load presses.  Start 5 reps at 40% of your 1 rep max, then 50 and 60. Today’s workout an […]

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