9/5/2014 – WOD
Strength
Front Squat – 4×8 @ 70%+
Conditioning
Make-Up Day! Do a workout you missed this week or work on your Goats!
Blog
9/4/2014 – WOD
Strength
Deadlift – 1 every 20 seconds for 6 Min @ 80%+
Conditioning
5 Rounds For Time
8 DB (45/30lb) Burpee Box Step overs 24/20″
5 Ring MU or 1 Rope Climb 20ft
*1000m row immediately following WOD
WOD Notes: Score is total time including the row. Scaling for RC are 15ft, 3 up/downs, or sled pull with arms only.
9/3/2014 – WOD
Strength
Bench Press – 4×10 @ 70%+ for all 4 sets
Conditioning
10 Min AMRAP
5 Hang Power Snatch 135/95lb
7 Box Jumps 30/24″
10 T2B
Midline
Tabata Hollow Rocks
WOD Notes: HPS weight is 65-70% of 1RM Power Snatch. Box Jump weight is slightly higher than you normally use.
9/2/2014 – WOD
Strength
Back Squat – 3×10 @ 65%, 75%, 75%+
—Find a 10RM
Conditioning
For Time
200 Double Unders
100 Burpees
50 DB Thrusters 45/30lb (each arm)
WOD Notes: Scaling for DU are 500 singles. Make sure to lock elbows (reach) when finishing each burpee.
Aidan looking great on his back squats!
9/1/2014 – Labor Day WOD
Conditioning
“Hot Shots 19″
Six rounds for time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
—Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
WOD Notes: You can scale the weight of the power clean (50% 1RM) & use a band for strict pull-ups. Let’s do our best on this tough grueling WOD. Compare your time to last year
8/30/2014 – WOD
Strength
Bear Complex – Warm up to a moderately heavy rep
Conditioning
For Time
3 Bear Complex 185/115lb
30 Box Jumps 24/20″
3 Bear Complex
30 T2B
3 Bear Complex
30 Burpees
3 Bear Complex
10 Ring Muscle-Ups (scale – 30 Slam Balls)
800m Run
WOD Notes: Bear Complex weight is a moderately heavy weight (70%).
Reminder: Labor Day 9am & 10am classes only!
8/29/2014 – WOD
Strength
Front Squat – Work up to a 5RM, 3RM, & 1RM
—Should be 2-3 sets for each rep range
Conditioning
1) Row 500m
—Rest 3 minutes
2) Run 400m
—Rest 3 minutes
3) 20 Tire Flips For Time
—Rest 3 minutes
4) 4 Laps (60ft) Prowler 300/200lb For time
WOD Notes: Each test is a 100% all out effort. Record times for all 4 tests. You may partner up on a tire if one is too heavy. You may also make-up a WOD that you missed earlier in the week.
8/28/2014 – WOD
Strength
Power Snatch – Work up to a 2RM touch n go
—5×2 @ 85%+. Goal should be to hit 90%+ for 2 reps
Conditioning
5 Rounds For Time
10 DB Snatches 80/55lb
12 C2B Pull-ups
50 Double Unders
WOD Notes: You may scale C2B to chin over bar. Scaling for DU is 125 singles.
8/27/2014 – WOD
Strength
Squat Clean Thruster – 1 EMOM For 10 Minutes
—Start @ 80% & work up to a heavy 1RM
Conditioning
8 Min AMRAP
5 Power Cleans 205/125lb
10 Bar Facing Burpees
Assistance
4×8 RDL @ 65% of 1RM DL
WOD Notes: PC weight is 70% of 1RM. Push the intensity on this short workout!
Announcement: Labor Day (sept 1) – There will only be a 9am & 10am class with open gym from 11-1pm.
8/26/2014 – WOD
Strength
Bench Press – Work up to a 5RM, 3RM, & 1RM
—Should be 2-3 sets for each rep range
Conditioning
6 Rounds For Time
6 Strict HSPU (4/2″ Deficit)
1 Legless Rope Climb 20ft
Run 250m
Midline
3×12 – GHD Sit-ups (3 sec count down / 3 sec count up)
WOD Notes: Scaling for HSPU are no deficit or 6 Shoulder Press @ 67% 1RM (no kipping allowed). Rx’d is (2 45’s for men & 1 45 for women) with ab mat between. Scaling for Legless RC are climbing the rope with your feet to the ceiling/15 ft or pulling the sled with arms only 1 length of the rope.
New row of DB’s!