Thursday’s WOD 10/2/14

By Gonzo / October 1, 2014 / Uncategorized / No Comments

Buy In: Deadlift 5 @ 75% 3 @ 85% 1 or more @ 95% *add 10lbs to your last PR to base percentages   WOD: 3 Rounds: 400M Run 15 Kettlebell Swings (Russian) 53/35 15 Burpee Box Jump Overs 24/20 15 Toes 2 Bar     Today’s buy in will be our deadlifts.  Add 10lbs […]

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Wednesday’s WOD 10/1/14

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

Buy In: 3 Rounds, not for time: Max Strict Pull-Ups Max Strict Dips/Ring Dips   Record max pull-ups and max dips *Rest as Needed   WOD: 2 Rounds: AMRAP 8 Minutes 4 Push Jerk 115/85 8 Front Rack Lunge 12 Push Ups Rest 4 Minutes   Scale Up: 135/95 Today’s buy in will start with […]

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Wednesday 10/1/14 FITNESS

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

A). 5 Sets: 1 x Wallwalk with 15-30 second hold 1 x Leg Raise to parallel with a 10-20 second hold 15 Toes to Post   B).  Every 3 Minutes, alternate for  24 Minutes (8 Rounds) 1). 400M Run 2). 20 Burpee Jump Over (Parallete or Small Box) A).  We will start with 5 sets […]

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Posture Alignment

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

All, If you have not yet taken advantage of the Wednesday evenings Posture Alignment class you are missing out.  Maryann has offered to perform a workshop for those that can’t make those times.  Also, she is proving great information on how to deal with injuries.  Please read below – Rick http://realigntherapy.com/category/blog/   Hey guys, I […]

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Tuesday’s WOD 9/30/14

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

Buy In: Back Squat 5 @ 75% 3 @ 85% 1 or more @ 95% *add 10lbs to your last 1 RM   WOD: 5 Rounds: 5 Power Cleans 115/85 3 Thrusters 10 Pull-Ups   Scale Up: Chest 2 Bar Pull-Ups, 135/95 Today’s buy in will start with our back squat buy in.  Remember to […]

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Monday 9/29/14 FITNESS

By Gonzo / September 28, 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). 2 Rounds: 500M Row Rest 3 Minutes 400M Run Rest 3 Minutes   C). 21-15-9 KB Swings (Russian) Burpees   A) We are going to start with […]

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Monday’s WOD 9/29/14

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

Buy In: 12 Minutes: 3 Rep Max Overhead Squat   WOD: Nancy 5 Rounds 400M Run 15 Overhead Squats 95/65 Last performed: 5/19/14   Today’s buy in will be to work on a strength/skill movement – the overhead squat.  We will take 12 minutes to perform a 3 rep max overhead squat. Today’s workout will […]

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Saturday’s WOD 9/27/14

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

Buy In: Movement Prep   WOD: AMRAP 10 100M Run 10 Wallballs 20/14 10 Box Jumps Rest 5 Minutes   then 10 Minutes 800M Run 20 Box Jumps Max wallballs   Today’s workout will have 3 scores.  There will be a 5 minute rest between each WOD.  This is enough time to rest, recuperate and […]

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Friday 9/26/14 FITNESS

By Gonzo / September 25, 2014 / Uncategorized / No Comments

A).  5 Minutes Jump Rope   B). 3 Rounds, not for time: Single Leg DB D/L x 10 (Each leg) Box Step Ups x 20 (Weighted with KBs in hand) C). Tabata Squats Tabata Sit-Ups Tabata Thrusters (dumbbells or empty barbell) Tabata Burpees   A). The goal is for continuous movement.  Try to perform double unders […]

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Friday’s WOD 9/26/14

By Gonzo / September 25, 2014 / Uncategorized / No Comments

Buy In: Press 3 @ 70% 3 @ 80% 3 or more @ 90% *Add 5lbs to your last 1 rep max WOD: A).  5 Sets 1 Snatch Pull + 1 Snatch *add weight after each set   B).  Take 65% of your heaviest snatch 5 Rounds for time: 5 Power Snatches 10 Burpees   […]

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