There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy. If you plan to attend the clinic, you can come to...Read More
There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy. Conditioning: Partner WOD Complete as many rounds and reps as possible...Read More
“To lift, or not to lift? That is the question.” There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy. Option...Read More
Conditioning: 200m Run 12 Sit-up Slammers (12/8) @ 2m 9 Back Squats (95/63)* 6 Shoulder Press (95/63)* 3 rounds for time (10:00 cap) *Must clean from floor, and place on back. First SP rep can be from behind the neck. Strength: Overhead Squat 1-rep max Compare to Monday, 12 June 2017 ...Read More
Conditioning: Partner WODs* 9-15-21 rep rounds of: Synchronized Front Squats (115/75) Synchronized Burpees-over-Bar For Time …rest 10:00, then… 100 Knees-2-Elbows 100 Calories Biked For Time *Equal work required Flexibility/Mobility: 15 Front Leg Swings/Leg Olympic Wall Squat – 2:00 15 Side Leg Swings/Leg Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00...Read More
Old School Deadlifting from 2013 Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders For Score Strength: Deadlift 1-rep max Compare to Monday, 12 December 2016 Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring...Read More
Conditioning: Complete as many rounds and reps as possible* in 7 minutes of: 200m Run 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups For Score *working @ 85% intensity Strength: Clean 1-1-1-1-1-1 For Max Load Compare to Monday, 05 June 2017 Flexibility/Mobility: Saddle Sit – 2:00 Twisted...Read More
Row Skill: 8 x 250m at 85-90% 500m pace AND at 26-28 s/m, 45 seconds rest of easy rowing For total sprint meters Conditioning: “The Real One” Complete as many rounds as possible in 15 minutes of: 1 Ring Muscle-up 6 Squats 7 T-push-ups 2 Thrusters (135/95) For Score Compare to...Read More
