For this year’s Lockdown… We will not be doing weekly Friday night throwdowns. We will, however, be doing a BBQ and Final throwdown the final week of the Lockdown! SO PLAN ON BEING THERE FOR THAT! SWOD Snatch, OHS, Clean and Front Squat Skill work WOD 10 Power Snatches 95/65 5 Bar Facing Burpees 10 Read more about 9.6.2018[…]
SWOD Tabata WOD 15 Minute AMRAP 12 Wall Balls 20/14 11 Toes 2 Bar 10 Pushups 200 Meter run
SWOD Strict Press 3×3 @ 85% Push Press 3×3 @ 85% WOD 2 Rounds 30/24 Cal Bike 50 Box Jump Overs 24/20 30/24 Cal Row 25 Deadlifts 185/125 Spartan WOD 400 Meter Farmer Carry 44/26 40 Situps 400 Meter Med ball Carry 20/14 40 Situps 400 Meter Double Plate Carry 25/15 40 Situps 1 Mile Read more about 9.4.2018[…]
Happy Labor Day! Class hours are: 7,8, and 9 AM (Coach Colunga’s Oly class is at 10 AM for those in his 6-week course) There will be a babysitter at 8 and 9 AM. Thank you babysitters! Hero WOD U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, Read more about 9.3.2018[…]
Partner WOD 8 Minute AMRAP 30 Double Unders 10/7 Cal Bike *Alternating rounds Rest 1 Minute 8 Minute AMRAP 5 Rounds each: 100 Meter sprint Then: AMRAP D-Balls over shoulder 70/50 Rest 1 Minute 8 Minute AMRAP 10 Box Jumps 24/20 10 Ring Dips *Alternating Rounds
SWOD Skill Work Squat Clean Complex 1 Squat Clean with 1 second pause at top of knee and then 3 second ascent to hips and quick under the bar. Then one regular speed squat clean *Working on the Squat clean skill is the key here. Only go as heavy as your form allows. WOD 5-4-3-2-1 Read more about 8.30.2018[…]
WOD 300 Meter Run 20 Deadlifts 225/155 2 Minute Rest 300 Meter Run 20 Back Squats 185/125 2 Minute Rest 300 Meter Run 20 Front Squats 135/95 2 Minute Rest 300 Meter Run 20 Overhead Squats 115/75 *5 Bar Facing Burpee penalty for every broken set.
SWOD Strict Press Max reps @ 80% Push Press Max Reps @ 80% Split Jerk Max Reps @ 80% *Rest 2 Minutes between attempts* WOD 800 Meter Run 20 Pull-ups 100 Double Unders 20 Toes 2 Bar 1 Mile Bike 20 Pull-ups 1000 Meter Row 20 Toes 2 Bar Spartan Do the WOD with doubling Read more about 8.28.2018[…]
SWOD Back Squat: 3 @ 80% 2 @ 85% 1 @ 90% 1 @ 90% 4 @ 80% 4 @ 80% WOD 18 Minute EMOM Minute 1: 15 Russian KB swings (70/53) Minute 2: 10 HSPU (Strict = Rx+) (If 10 is too much… Modify to a number that takes you 30-40 Seconds to complete) Read more about 8.27.2018[…]
WOD Teams of 2. 30 total rounds. Partners complete 1 round and switch. 3 cleans 135/95 6 push ups 9 box jumps *Every three minutes both run 100 m. Then continue where you left off.