Category

WODs
Strength Cycle: Open Cycle – Week 3 Strength/Skill E3M12M 6 Front Squat @ 75% *Percentage goes up again from last time. Reps should be smooth with a focus on an upright torso. WOD 5 Rounds L: 9; Spl: 12; S: 15 Thrusters – L: 75/65; Spl/S: 95/65 9 Jumping Pullups; Spl: 12; S: 15 Pullups...
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Strength Cycle: Open Cycle – Week 3 Strength/Skill E3M15M 3 L: Power; Spl/S: Squat Snatch @ 82.5% *The focus is crisp, snappy reps. Do not exceed the percentage. Slightly heavier than week 1. WOD E4M16M L: 30; Spl: 45; S: 60 Double Unders 30 1-DB Hang Clean and Jerk – L: 25/15; Spl: 35/25; S:...
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Saturday Open Gym Hours: 7:30a-9a & 12p-2p Saturday Teams of 2 In 35min, complete: 60, 50, 40, 30, 20 Cal Bike/Row/Ski L: 1/2 Rep Pullups; Spl: Pullups; S: C2B Cal Bike/Row/Ski 2-DB Push Press – L: 30/20; Spl: 50/35; S: HSPU L: 75; Spl: 100; S: 150 Double Unders after each round *Find another team...
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Strength Cycle: Open Cycle – Week 2 WOD 10 Rounds 8 G2O – L: 45/35; Spl: 75/55; S: 95/65 10 Burpees – L: Next to Bar; Spl: Lateral Over Bar; S: Bar Facing *Cap = 15min. Don’t go out too hot! Settle in early and then find a point where you can kick it in....
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Strength Cycle: Open Cycle – Week 2 Strength/Skill OTM for 10min 1 Power Snatch @ 80% *We’re looking to prime your body & mind for tomorrow’s Open WOD with today’s power Olympic work. We’ll alternate each week between Power Snatch and Power Clean to Push Jerk. These should be snappy, fast, perfect reps. WOD AMRAP...
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Strength Cycle: Open Cycle – Week 2 Strength/Skill E3M12M 6 Push Jerk @ 72.5% *Similar to last week, just a touch heavier. Movement efficiency is the priority. These may be touch and go. WOD Run 800m or Row/Ski 1000/800m or Bike 2200/1800m 20 Squat Cleans – L: 115/75; Spl: 155/105; S: 185/125 Run 600m or...
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Strength Cycle: Open Cycle – Week 2 Strength/Skill E3M12M 6 Front Squat @ 72.5% *Slightly heavier than last week, so make sure you’re adding a little weight. We’ll keep increasing each week. WOD AMRAP 18 L: Run 600m or Row/Ski 750/600m or Bike 1600/1300m Spl/S: Run 800m or Row/Ski 1000/800m or Bike 2200/1800m 30 1-DB...
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Strength Cycle: Open Cycle – Week 2 Strength/Skill E2M16M 2 Squat Clean @ 80% *For the duration of the Open Cycle, we will hit doubles on the Squat Clean to help you maintain your strength thru the season. Drop and reset each time. The focus is crisp, snappy reps. WOD 15, 12, 9, 12, 15...
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Saturday Open Gym Hours: 7a-9a No Bring-a-Friend Today & No Yoga This Sunday! Saturday Teams of 2 In 35min, complete: 5 Rounds Run 400m or Row/Ski 500/400m or Bike 1100/900m 20 AKBS – L: 35/24; Spl: 53/35; S: 70/53 or Power Snatch – Spl: 95/65; S: 115/75 L: 8; Spl: 14; S: 20 Pullups 40...
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Strength Cycle: Open Cycle – Week 1 Strength/Skill E3M12M 5 Back Squat @ 65%, 70%, 75%, 80% *Once the Open begins, we’ll complete these Back Squats AFTER the workout, as an optional piece if you’re not too worn out. If you don’t know your 1RM, use 85-95% of last week’s 5RM. WOD AMRAP 9 10...
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