Tuesday, June 27, 2017

Wednesday 170628

Strength:
15 minutes to establish a 1RM
Power Clean
WOD:
12 minute AMRAP
12 Toes To Bar
24 Double-unders
6 Hang Squat Cleans (145/100)

Monday, June 26, 2017

Tuesday 170627

For Time:
40-30-20-10
Air Bike, Calories
Push-ups
Walking Lunges

Sunday, June 25, 2017

Monday 170626

Strength:
15 minutes to work up to a 1 RM
Snatch
WOD:
For Time:
Run 400 Meters
-
21-15-9
Overhead Squat
Chest To Bar Pull-up
-
Run 400

Sunday 170625

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastic skills

Saturday, June 24, 2017

Saturday 170624

Run 200 Meters
21 Thrusters (95/65)
3 Rope Climbs
Run 300 Meters
15 Thrusters
2 Rope Climbs
Run 400 Meters
9 Thrusters
1 Rope Climb

Friday, June 23, 2017

Friday 170623

'Barbara'
Five Rounds, Each Round For Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 minutes between rounds

Thursday, June 22, 2017

Thursday 170622

Strength:
15 minutes to work up to a heavy set of the following complex:
Power Snatch +  Hang Squat Snatch + Overhead Squat
WOD:
21-15-9 rep rounds for time
Squat Snatch (95/65)
Ring Dips

Wednesday, June 21, 2017

What is Rx

Rx Means Rx

Okay, I'm gonna go a rant right now about what it means to do a workout Rx. Rx means as written on the white board. So, you did the WOD and the Rx'd weigh,t but you had crappy form, didn't get to full depth on squats, did cleans from the floor instead of hang cleans, missed the target height on wallballs., did jumping C2B pull-ups instead of true C2B pull-ups but still counted as Rx reps. Guess what? They weren't.

An attempt is NOT an accomplishment. When you turn an attempt into a accomplishment you disrespect those that actually did the workout Rx. It's okay to mess up every now and again, but if you care about Rx being next to your name on the white board  then take your game to the next level and do legit reps and movements. If you hear me call you out more than once then you're not doing the WOD Rx!

Rx means Rx not half assed or "that's as good as you're gonna get". Don't cheapen the experience for those that actually do the WOD Rx.

Wednesday 170621

'Tiff'
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 Chest-To-Bar Pull-ups
7 Hang Squat Cleans (155/105)
7 Push Presses (155/105)

Tuesday, June 20, 2017

Tuesday 170620

Strength:
Dead-lift
5 x 5 reps
WOD:
Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (55/35)
6 Burpees

Monday, June 19, 2017

Monday 170619

Strength:
Power Clean
3 x 5 @ 85%
WOD:
18-12-6
Back Squat (135/95)
9-6-3
Bar Muscle-up

Sunday, June 18, 2017

Sunday 170618

Father's Day. We are closed. Go spend time with your old man.