Thursday 8/31/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm)

Wednesday 8/30/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Strength:
    Back squat 3×3 @90%

    WOD: “Jackie”

    For time

    1000m row
    50 Thrusters (45#)
    30 Pull-ups

Tuesday 8/29/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Strength:
    Clean & Jerk 3 @75%, 3 @80%, 2 @85%, 2×2 @80%

    Skill: Kip/Butterfly Pull-ups

    WOD: 4 Rounds for time

    2 Suicide sprint
    14 V-ups
    20 Burpees
    17 Sit-ups

Monday 8/28/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Strength:
    Snatch High-Pull 5×3 @75% of snatch
    Snatch 3 @75%, 3 @80%, 2 @85%, 2×2 @80%

    WOD: “Nancy”

    5 rounds for time

    400m Run
    15 Overhead squats (95#/65#)

Sunday 8/27/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (12pm to 2pm)

Saturday 8/26/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Partner WOD: 5 Rounds for time.

    Shared reps for time. One works at a time.

    20 Burpees Pull-ups
    30 Deadlifts (185#/135#)
    40 Sit-ups

Friday 8/25/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Strength:
    Power Clean – 65% x 3, 70% x 3 x 2, 75% x 3

    Skill:
    Handstand Push-ups

    WOD: “JT”

    For time

    21-15-9 of

    Handstand Push-ups
    Ring dips
    Push-ups

Thursday 8/24/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Wednesday 8/23/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Strength:
    Jerk behind the neck – 3 x 3 @75%, 3 x 2 @80%
    Push Jerk – 3 @65%, 3 x 2 70%, 3 @75%

    Skill: Rope climb

    WOD: AMRAP in 15 minutes

    10 Push jerks (135#/95#)
    20 Lateral BB hops
    1 Rope climb
    10 Toes to bar
    20 Lateral BB hops
    1 Rope climb

Tuesday 8/22/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Strength:
    Back Squat – 3 x 4 @80%
    Hang clean (mid-thigh) – 3 x 5 @70%

    WOD: For time

    50-40-30-20-10 Double-unders
    5-10-15-20-25 Box Jumps (24/20)

    w/ 200m run after each round