Workout of the Day

702, 2017

Happy B Day to Katie H!  I have not gotten to coach Katie too many times but the couple I did I have seen a young lady with one hell of a motor.  Katie is an athlete and tackles anything thrown at her.  I also love that Katie doesn’t back away from her weaknesses.  Katie has come in multiple times to work on the movements that challenge her the most.  This young lady has a natural strength and with some time in this box she really is going to develop fast.  Happy B Day Katie!   Nasty combo of DB thrusters and Toes 2 bar today.  Scott P in the 9:30 getting 142 Rx and Jason C with a 147 tonight.  Ally getting a 138 and Janelle A hitting 130 Rx.  Another open WOD coming at you tomorrow.  If you have not signed up for the open yet think about it this year.  Always a fun experience and an energy that cannot be matched.  Scaled is an option for any WOD so you are not forced into any Rx situation.  I know shoulders will be a bit sore from DB thrusters so start nice and light with the jerk and progress slowly.

15 Min to establish a moderately heavy Split Jerk

“13.2”

10 Min ARMAP

5 Reps Shoulder to Overhead 115/75

10 Reps Deadlift 115/75

15 Box Jumps 24/20

Don’t blow out your back on the light deads, stay controlled and keep your chest up!

602, 2017

Whoa nelly, that was the way to start off the week.  Some great work on the Butterfly Pull.  Chelsea, Gabbie D, and Lindsay W all picking it up really quickly.  A shout out to the four Gents that finished todays WOD RX.  Jeff N, Urban, Jason C, and EJ.  EJ finished it in 14:57!  Also Two ladies who almost got through it Laura C with 4+27 and Ally D with 4+26 Rx.  Congrats to all who pushed themselves, those cleans were heavy.  See you guys tomorrow

A) 6 Min EMOM

1st-30 sec Overhead Kettlebell Carry (right)

2nd-30 sec Overhead Kettlebell Carry (left)

B) Every 1:30 x 6 sets (3 each side with Kettle) complete

6 Waiter’s Squats (with Kettlebell)

C) “13.Thruster”

9 Min Ladder

3 Dumbell Thrusters 45/30

3 Toes 2 Bar

6 DB Thruster

6 T2B

9

9

ect….

D) 4 Min cool down Assault or Row at 50%

“CrossCamp”

Same WOD

502, 2017

What a game!  I would have bet the house when Atalanta was up 21 it was a done deal.  You can never turn your back on the Champs.  It was been an honor to watch one of the best dynasties in sports do their thing.  Starting it off with some Butterfly Pull-up technique and a beast.  Do not be disappointed if you don’t make the cap on this WOD, many who push the PC weight may not.  Challenge yourself with the Power Clean weight and put your head down and work.

10 Min Technique session Butterfly Pull-up

those with Butterfly’s

10 Min EMOM

1st-5-10 Chest to bar or regular Butterfly Pull-ups( no more then 30 sec work)

2nd-30 sec double unders

“The Comeback”

20 Min CAP

5 Rounds

21 Cal Row or 18/13 Cal Assault

15 Burpee’s to 6′

9 Power Clean 185/135

Post time or rounds completed

302, 2017

B Day shout out to Neal G tonight.  Neal is quite the well rounded young man.  Owner of a successful local business, avid climber and all around athlete, survivor contestant, and burning man aficionado no one can argue that Neal lives a boring life.  Neal is always in a positive mood when he comes through the doors, and has an outgoing gregarious personality that is welcoming to all athletes new and old.  Neal has been with us for about two years now and his progression with movements he had no prior experience with has been fun to watch.  Neal listens and implements what you coach him on very quickly which is a very positive trait to have in this sport.  It has been great having Neal here and i’m excited to have him progress even more throughout this next year.  Happy B Day Neal.  I already shouted this girl out this week but she gets another one tonight.  This has been the week of Victoria T who connected her first pull ups, connected her first toes 2 bar, and got a handstand walk all in the same week!!!! Keep up the good work Victoria!  It is perfect humid weather for a run!  Take you time setting up for deads, stay tight, and pick a weight that is challenging for you.  They will get heavy as the WOD progresses.  No push up worms!

“The Perfect Storm”

Teams of 2

20 Min AMRAP

P1-Run 400m

P2-Complete

30-Air Squats

15 Push-ups

5 Deadlift 265/173

202, 2017

Big congrats to Janelle A hitting her first Bar Muscle Up this morning which surprised both of us.  Many more coming for that young lady.  Great RX effort by Bill A and Kyle M this morning as well on 13.4.  A year ago neither would have Rx’d that WOD and today they both consistently moved through it.  See you guys tomorrow

Every 2 Min x 7 Sets

2 Overhead Squats

“The Wrench”

14 Min AMRAP

10 Dumbell Step Up and Over’s (20′ box for all) 45/20

10 Wallballs 20/10

10 Chest 2 bar Pull-ups

10/7 Cal Assault or 10 Cal row if Assault is taken

Move quickly between movements and sprint the assault

102, 2017

That is the definition of a beast.  22 Minutes long and no escape anywhere.  It is nasty when you are in the middle of it but always a great feeling after you are done.  Another big thanks to Coach Kyle.  Kyle did a hell of a job with evening that floor.  We got a fun fast open WOD from 2013 coming at you tomorrow.  We will be running it in two heats so everyone gets a partner who will judge them.  Give your partner some energy on this one!

7 Min Technique Work (stay light and use as warm up)

Turkish Get Up

7 Min EMOM

1-4 Ring Muscle Ups (do not go to failure work on getting into perfect position for the dip and kipping the dip each rep)

Those without MU please complete 1-4 Weighted Strict Pulls/Strict Pulls/ or weighted Ring Rows)

“13.4”

Ran in two heats

7 Min Ladder

3 Clean and Jerk 135/95

3 Toes 2 bar (toes must contact bar every rep and start slightly behind hips)

6

6

9

9

12

12

ect……

“CrossCamp”

7 Min Technique Work (stay light and use as warm up)

Turkish Get Up

7 Min EMOM

1-4 Ring Muscle Ups (do not go to failure work on getting into perfect position for the dip and kipping the dip each rep)

Those without MU please complete 1-4 Weighted Strict Pulls/Strict Pulls/ or weighted Ring Rows)

12 Min Ladder

1,2,3,4,5,6,7,8,9,ect

Toes 2 Bar

Shuttle Run

Dumbell Push Press 45/30