Posts By: ryan

Tuesday, September 12th “Cement Mixer”

Tuesday, September 12th OPEN – PERFORMANCE – FITNESS “Cement Mixer” 7 Rounds, On the 3:00: 400 Meter Run 12 Toes to Bar-Knees to chest-Weighted sit ups   Open Training- 1. Core Conditioning Odd Object walk-Farmer carry bars or KB or KB Goblet Carry (ask coach for distance and rounds) 2. Gymnastics Conditioning (modify reps as more »

Monday, September 11th “Remembered”

Monday, September 11th “Remembered” Teams of 2 2001 meter row buy in then 10 rounds (Divide as a team) 9-Strict pull ups 11-Push press (135/95) cashout 2977 meter row post time to board   Open Training- 1. Snatch 60%/2 70%/2 75%/2 80%/2 85%/1 2. Snatch Grip Deadlift (90%/5)5 3. Back Squat Day 13 4×4@86% 4. more »

Friday, September 8th “Hot Tamale”

Friday, September 8th OPEN “Hot Tamale” 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clean & Jerks (115/75) For Time PERFORMANCE & FITNESS “Hot Tamale” 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clean & Jerks (95/65) For Time   Open Training- 1. Power Clean + Power Jerk 60%/3 70%/3 (75%/3)2 2. Clean more »

Thursday, September 7th “Walking Dead”

Thursday, September 7th “Walking Dead” OPEN “Walking Dead” AMRAP 15: 60 Double Unders 30- Lunges 15 Deadlifts (225/155)   PERFORMANCE “Walking Dead” AMRAP 15: 60 Double Unders 30- Lunges 15 Deadlifts (185/135)   FITNESS “Walking Dead” AMRAP 15: 120 Single Unders 30-lunges 15 Deadlifts (155/105)   Open Training- Make up from earlier in the week more »

Wednesday, September 6th “Drax the Destroyer”

Wednesday, September 6th “Drax the Destroyer” OPEN & PERFORMANCE “Mighty Mouse” AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row or 20/15 cal bike/ski erg 30 Toes to Bar FITNESS “Mighty Mouse” AMRAP 18: 30 Thrusters (75/55) 30 Box Jumps (24/20) 30/21 Calorie Row or 20/15 cal bike/ski erg 30 Toes to more »

Monday, September 4th Labor Day with Hero WOD’s!

Monday, September 4th Labor Day we will be running all classes as scheduled. We have 3 Hero WOD’s to choose from- “Dunn”, “Rich”, or “Clovis” Dunn Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5 yards, 10 yards, 15 yards 6 burpee box jump 20-in. box Post rounds more »

Saturday, September 2nd Partner Day!

Saturday, September 2nd Partner Day! 400 Meter Run, 80 Wallballs (20/14) 400 Meter Run, 70 KB Sumo DL HP 400 Meter Run, 60 Hand Release push ups 400 Meter Run, 70 KB Sumo DL HP 400 Meter Run, 80 Wallballs (20/14) *Divide work evenly, including Run post team time to the board   Open Training- more »

Friday, September 1st “Amanda”

Friday, September 1st OPEN “Amanda” For Time: 9-7-5 Ring Muscle Ups Squat Snatch (135/95) PERFORMANCE “Amanda” For Time: 12-9-6 Burpee Chest to Bar Pull-ups Power Snatch (115/80) Overhead Squats (115/80)   FITNESS “Amanda” For Time: 15-12-9 Burpees Pull-ups Power Snatch (95/65) Open Training- 1- Build to a heavy Clean and Jerk 2-Clean deadlift 4×2 at more »