Tuesday 2.6.18
Essentials: A. 4 Sets Rope Pull x 5 rep Ring Pull x 10 reps Jumping Pull Up x 15 reps On the 4min Mark B. Yearly Benchmark Assessment WOD 8min AMRAP Row x 500 meters -Then- With Remaining Time AMRAP Kettlebell Swing x 10 reps Burpee x 5 reps Fitness: A. 4 Sets Rope Climb […]
Monday 2.5.18
Essentials: A. Front Squat 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. 5 Sets Assault Bike x 45 sec Sprint Rest 3:15 min Fitness: A. Squat Clean 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. […]
Saturday 2.3.18
Essentials: A. 4 Sets Pike Push Ups x 7-10 reps Rest 10 sec Plank x 20 sec Side Plank x 20 sec per side On the 3min Mark B. 4 Sets Russian Kettlebell Swing x 35-45 reps Unbroken On the 3min Marks C. 3 Sets Seated Vertical Jumps x 7 reps On the 3min Marks […]
Athlete Spotlight: Jeff Whitlock
Name: Jeff Whitlock Age: 43 Occupation: Computer Systems Analyst Hometown: Edmonton, AB Which class time do you usually attend? 4pm Favorite WOD: Murph (At least 1/2 of one) Favorite CF Movement: Power Snatch Least Favorite CF Movement: Sumo DL High pull 3RM Back Squat: 265 1RM Deadlift: 355 Favorite Food: Pizza! Favorite Movie: Deadpool Favorite […]
Athlete Spotlight: Lilly Garcia
Name: Liliana llovet Garcia Age: 23 years old Occupation: I work at a restaurant Hometown: Mexico Which class time do you usually attend? 9:30 Favorite WOD: DT Favorite CF Movement: Deadlift Least Favorite CF Movement: Burps 3RM Back Squat: 240 1RM Deadlift: 325 Favorite Food: Mexican food Favorite Movie: I like all the horror movies […]
Friday 2.2.18
Essentials: A. 4 Sets Back Squat x 4,3,2,1 Build weight to last set as Heavy single On the 3min Or ADAPT B. 30min AMRAP Bike x 1mile Dumbbell Overhead Waiters Carry Right Arm x 100ft Lateral Jump Burpees Over Dumbbell x 15 reps Bike x 1mile Dumbbell Overhead Waiters Carry Left Arm x 100ft Jump […]
Thursday 2.1.18
Essentials: A. 12min Plank x 45 sc Advanced rehab Movement 1 Right side side plank x 30 sec Advanced rehab Movement 2 Left side side plank x 30 sec Advanced rehab Movement 3 B. Teams of 2 15 min AMRAP Hang Clean x 20 reps 95/65 Wall Balls x 20 reps 14-9/10-9 Deadlift x 20 […]
Wednesday 1.31.18
Essentials: A. Overhead Squat 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. 7 Sets 45 sec AMRAP Alternating Dumbbell Power Snatch x 10 reps 35/20 Jumping Pull Ups x AMRAP Remaining Time Rest 2:15 min Fitness: A. Squat Snatch 12min to Build up to a […]
Tuesday 1.30.18
Essentials: A. 4 Sets Deadlift x 4-6 reps 60-80% @Tempo 2020 On the 3min Mark Or ADAPT B. 4 Sets Row x 21 cal Burpee Box Jump Step Down x 18 reps Box Dip x 15 reps Rest 3min Fitness: A. 4 Sets Deadlift x 4-6 reps 60-80% @Tempo 2020 On the 3min Mark Or […]
Monday 1.29.18
Essentials: A. Front Squat 12min to Build up to a Heavy (Not Maximal) Single *This should be done in 3-6 lifts* B. 3 Rounds For Time: Dumbbell Hang Squat Clean x 10 reps Dumbbell Shoulder to Overhead x 15 reps Single Unders x 50 reps Fitness: A. Front Squat 12min to Build up to a […]