Category Archives: wod
Wednesday 080213
5 Ladders of KB Pressing Balance and Pull-ups Wall ball shots 25 per minute for 6 minutes or as long as sustainable.
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Tuesday 080212
Barbell Snatch Practice 20 minutes max rounds 5 DB Manmakers 10 Snatch L/R 20 Swings OR 2 Muscle Ups (6 Dips/6 Pullups if you can’t do an MU) 4 Hand Stand Push-ups 8 2 pood KB Swings
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Monday 080211
5 Box Jumps 10 Swings 15 Goblet Squats 20 Jumping Pull-ups 25 Push Presses 30 Dumbbell Cleans 25 Push Presses 20 Jumping Pull-ups 15 Goblet Squats 10 Swings 5 Box Jumps
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Self Respect
“I never met a truly strong person who didn’t have self respect…Strength reveals itself through character.” -Henry Rollins Joel deadlifting with the 5:30pm crew.
Deadlifts, Ball Slams, and Presses
These will be our staples for the next 3 days. Yes, I have been reading and borrowing from Chip Conrad’s “Lift With Your Head“. Rick doing 3 minutes of ball slams.
Our Busiest Week To Date
We had 14 people in for class on Monday alone. Welcome to all the new folks! Today, Mike and I took a stab at yesterday’s CF.com workout. It is sort of a combo of “Fran” and “Diane” and it was … Continue reading
Big Tires
Does your gym have big tires? Next, sledgehammers to beat on them with. Yesterday’s workout was “Grace”. Ralston finished in 8:06 with 95lbs and James was at 11:09 with the same weight. John did a version rotating between KB, DB, … Continue reading
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Tuesday 080129 Evening Class
Alternate 5×3 Bench Press and Weighted Pull-ups For 20 minutes rotate through 3 Trips Tire Drag KB Swings DB Cleans Rest
Tuesday 080129 Morning Classes
3×5 Alternated Bench Press and Back Squat 7 rounds 10 DB Cleans 20 KB Swings
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Tuesday 080128 All Classes
Alternate 3×5 Back Squat Bench Press 7 rounds for time: 10 DB Cleans 20 KB Swings The 7:30 A.M. Class.
