Thursday 04.25.12
Warm Up: 3 Rounds 200m Jog Burg Warm Up Strength: 8 Minutes to establish 1 RM Shoulder Press WOD: 12 Minute AMRAP: 3 Snatches (Any style) 135#/95# 20 Double-Unders
View ArticleFriday 04.27.12
Athletes please make sure that you have 1 RM's for Dead lift, Back Squat and Shoulder Press! Future programming will be using percentages of these. Unless you have already spoken to one of our coaches...
View ArticleSaturday 04.28.12
Coach's Choice. Coach Katie is on for Saturday so be ready for anything! I just want to reiterate how impressed I was with all of the athletes this week! The folks that have remained dedicated to the...
View ArticleWednesday 05.02.12
Game Day! "Angie" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Note: You must complete the assigned reps in each movement before moving on to the next.
View ArticleThursday 05.03.12
WU: Coach's Choice Strength: Make Up Monday or Tuesday if needed WOD: AMRAP in 10 Minutes: Alternating Turkish Get-Ups AHAP
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Wednesday 05.30.12
"Ryan" Five rounds for time of:7 Muscle-ups21 Burpees Post time to comments. Each burpee terminates with a jump one foot above max standing reach. Enlarge image Maplewood, Missouri Firefighter, Ryan...
View ArticleThursday 05.31.12
Strength: Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets. Notes: Percentage is based off of last week’s 3RM WOD: “The (big) Chief” 5 rounds for total reps of: 3...
View ArticleFriday 06.01.12
Strength: 5X2 Clean & Jerk @ 85% – rest 60-80 sec. Notes: These ARE NOT touch & go reps. Reset before each rep. WOD: For total time: Run 1 mile 40 Pullups 20 HSPU 30 Pullups 15 HSPU...
View ArticleSaturday 06.02.12
Partner WOD: With a partner complete the following: 500 Double Unders 400 Air Squats 300 Push Ups 200 Box Jumps 100 Stone to Shoulder Only 1 person can work at a time.
View ArticleMonday 06.04.12
Strength: 7X1 Clean & Jerk @ 90% – rest 60-80 sec. WOD: “Helen” 3 rounds for time of: Run 400m 21 KBS 55#/35# 12 Pullups
View ArticleTuesday 06.05.12
20 minutes to establish a 1RM 3 position Snatch (low to high). WOD: 30 Muscle Ups for time.
View ArticleSaturday 06.09.2012
In Teams of 2 wth one partner working at a time 30 minute amrap of: 5 Deadlifts @ 185/115 10 burpees 200m run Each round must be completed before switching partners
View ArticleFriday 06.15.2012
A1. DB rows 8-12 per arm rest 1 min between arms x 3 A2. 15 ring push-ups (sub regular push-ups) rest 1 min x 3 -THEN- "Karen" 150 wallballs for time
View ArticleSaturday 06.16.2012
10 min amrap of: 5 OHS (115/85) 5 burpee box jump 400m run/row Rest/ rehydrate 5 min 10 min amrap of: 10 push press(115/85) 20 lunges 400m run/row rest/rehydrate 5 min 10 min amrap of: 15 double...
View ArticleWednesday 06.20.2012
10 min amrap of: 10 wallballs 15 double unders (sub single unders) 20 sit-ups rest 2 mins 10 min amrap of: 10 burpees 15 box jump up step down 20 lunges 2 min rest 10 min amrap of: 5 knees to elbows 10...
View ArticleThursday 06.21.2012
Recovery Day After three days of hard work, this day will be designed to help your body recover and prepare for the next two days. It will also be used as a day to work on the things that you...
View ArticleFriday 07.13.2012
A1. Weighted dips 8,6,4 rest 1 min A2. Snatch grip deadlift 8,6,4 rest 1 min B. 5 min amrap of sets of 2 hspu C. Row 500m rest 90sec row 500m
View ArticleTuesday 7/31/2012
A. Speed Dead Lift @ 12X1; 55% 1RM; 10 sets of 3; rest 45 sec b/t sets TEMPO: 2 seconds at the bottom, explode up, 1 second at top, 1 second down B. KBS - 15 unbroken x 5 (55/35); rest IS required b/t...
View ArticleSaturday 08/04/2012
A. Push press x 3-4 rest 3 min x 5 B. Hang Power clean tng x7/ jerk tng x 5 rest 2 min x 3 -Then- 150 partner wall balls for time
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