Daily WOD

/Daily WOD/

MAXIMUM JERK, Friday, 1/20/17

YEEEAAAAHHH BUUUUUDDDDDYY!!!! Supplement your workouts with some extra accessory work. Your small muscles are just as important as your big muscles. Come in on your free time and do some extra work like body building! It’ll help prevent injuries and get you some BAMF points!


Workout of the Day

Warm up: Jump Rope

Skill: Jerk Footwork

Strength: Split Jerk
20 Min 1RM

Conditioning:
100 Double Unders
then
For Time
30 Ring Rows
30 HSPU
30 Wall Balls 20/14
30 KBS
then
100 Double Unders

Cash Out: Peg Board

4:30pm Strength/Gymnastics: Yoke Carry


By | January 19th, 2017|Uncategorized|0 Comments

Speed Ladder and Reps, Thursday, 1/19/17

This awesome lady is killing it with some deficit dead lifts. You think she likes puppies? I hope she does, because puppies are sweet.


Workout of the Day

News: We will be maxing split jerks this Friday.  In addition, a lot of the workouts will have pushing movements.
Remember to rest and recover properly with some rolling and smashing.

Warm up: Running Drills

Skills: Burgener

Strength: Speed Ladder

Conditioning: 3 Rounds each round for Reps
:45/:15
Box Jumps 20/18
Burpees
Hang Power Clean 95/65
Row
Rest

Cash Out: 21-15-9
GHD Sit Ups
Hip Extensions

4:30pm Strength/Gymnastics: Gymnastics


By | January 18th, 2017|Uncategorized|0 Comments

Push Press and Single Arm Lunges, Wednesday, 1/18/17

Allison F showing a great lock out at the top! Whether you’re doing strict press, push press, or a jerk remember to get your head through and to squeeze everything (and I mean everything) at the top. Such push press. amazing jerk. wow.


Workout of the Day

News: We will be maxing split jerks this Friday.  In addition, a lot of the workouts will have pushing movements.
Remember to rest and recover properly with some rolling and smashing.

Warm up: Turkish get-ups

Skill: Coach’s Choice

Strength: Push Press
15 min Heavy 3s

Conditioning: AMRAP 14
10 Single Arm Overhead Walking Lunge (Left)
40/25
10 Single Arm Overhead Walking Lunge (Right)
40/25
20 Lateral hops over DB
10 DB Abmat Sit-ups

Cash Out: WTD Planks 5 x :30/:30

4:30pm Strength/Gymnastics: Stones


By | January 17th, 2017|Uncategorized|0 Comments

Dead Lifts and Bench Press, Tuesday, 1/17/17


Warming up is good for the soul, especially in this super cozy weather. Please please please do some extra warming up! It’ll help prevent all those ouchies and booboos.


Workout of the Day

News: We will be maxing split jerks this Friday.  In addition, a lot of the workouts will have pushing movements.
Remember to rest and recover properly with some rolling and smashing.

Warm up: Good Morning

Skill: Shuttle Run

Strength: Dead Lift
15 min Heavy 3s

Conditioning: Bench Press
15 min Heavy 3s
then
2 sets ME @ 60% of heavy 3s

Cash Out: 1 Mile Row

4:30pm Strength/Gymnastics: Olympic Weightlifting


By | January 16th, 2017|Uncategorized|0 Comments

Back Squats and T2B, Monday, 1/16/17

Teens class mastering the back squat. Squats are great for your quads, glutes, core, back, and eyeballs. Seriously, my visions is so frickin amazing. I can see into the future! And the future shows me I’m going to be sore.


Workout of the Day

News: We will be maxing split jerks this Friday.  In addition, a lot of the workouts will have pushing movements.
Remember to rest and recover properly with some rolling and smashing.

Warm up: Bands

Skill: Toes to Bar (T2B)

Strength: Shoulder Press
15 min Heavy 5s

Conditioning: 10-9-8-7-6-5-4-3-2-1
Back Squat
Toes to bar

Cardio 95/65
Open 135/95
Strength 185/125

Cash Out: 1 Mile Run

M-Tu-W-Fr- 4:30pm Strength/ Thursday- 4:30 Gymnastics: WTD Pull Ups and Lunges

Today’s AWOD at 4:00 pm.
All are welcome, just a little more than your daily WOD. Which is why its 1.5 hours.


By | January 15th, 2017|Uncategorized|0 Comments

TJ’s Mash Taters, Sunday, 1/15/17

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This dude is showing off his strength and mobility. Coach TJ is helping our youth get supa strong. LIGHT WEIGHT BABY!


Come on down and check out TJ’s Super Mash Bash Crash potato Slam Dunkaroo!


 0:00 – 8:00
Alt EMOM
Odd- 5 Strict Pull-ups / 8 Ring Rows
Even- 10 Push-ups

8:00 – 10:00
Rest

10:00 – 18:00
AMRAP
15 Deadlift 95/65
15 Shoulder to Overhead 95/65

18:00 – 20:00
Rest

20:00 – 28:00
For time
400m Run
30 Suitcases
20 Wall Balls
10 Toes to Bar

By | January 14th, 2017|Uncategorized|0 Comments

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