07.17.2013 [wednesday]

Check out the new state-of-the-art Bench we got! EAT like the cavemen, BENCH like the cavemen, BE RIPPED like the cavemen! Max-Effort Lift: 20:00 Bench warm-up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% back off: 10@50-60% Assistant Movement: Weighted Push ups 1x close to failure 1x to failure *Superset with banded pull aparts 3×12-15 WOD: […]

06.26.2013 [wednesday]

Max-Effort Lift: 15:00 to find a 1-3RM Push Press Assistant Movement: Weighted Dips or Push Ups 1x close to failure 1x failure Pulling Superset: a.) 3×6-8 Strict weighted pull ups (any grip) b.) 3×10-12 banded pull aparts WOD: 20-15-10-5: Plate GTO (ground to overhead) 45/25# Burpees Prehab: External Rotation 1×20/side

06.19.2013 [wednesday]

Max-Effort Lift: 20:00 Push Press warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+95% back off: 10@50-60% Assistant Movement: Bench 1×15-20 1xfailure Pulling Superset: 4 Rounds: 8-10 Bent Over Rows (Underhand) *No torso movement 6-12 Prehab Snatch 15-20 Db Shrugs WOD: OTM 12:00 odd: 5 Strict Press (do not over extend midline) even: 1-3 Muscle […]

06.12.2013 [wednesday]

A few pictures from this mornings workout 🙂 Enjoy! [slideshow] Max-Effort Lift: 20:00 Push Press warm-up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% back off: 10@50% Assistant Movement: Floor Press 1×15-20 1xfailure (15-20reps) WOD: 3 Rounds: 6 Chest to Bar 8 Chin ups 12 High Hang Muscle Snatch (30-40% of max) Rest 2:00 3 Rounds: […]

06.05.2013 [wednesday]

[slideshow] Max-Effort Lift: 10:00 to find a 1-3RM Push Press –then– 20:00 work set: 5@65%, 5@75%, 5+@85% backoff set: 10@50-60% Pulling WOD: 3 Rounds: 8 Bent Over Row (underhand grip) 12 Band Pull apart 16 Shrugs Upperbody WOD: 4 Rounds for time: 10 H.R. Push Ups 10 Pull ups :30 weighted plank hold

05.24.2013 [friday]

Explosive: Box Jumps 10:00 to find a 1RM max height Clean & Jerk, and Snatch: From the floor: Snatch 6×2 OTM @ 60% *(Power Snatch+OHS or Power Snatch+Snatch balance) Clean & Jerk 6×2 OTM @ 60% *(Power Clean+Hang Clean (full squat)+Jerk WOD: “One-legged Bear Complex”: 5 RFT: completing the complex 7 times=1 round you may […]

5.16.2013 [thursday]

REST Erica PR’d on her back squat & on rampers rowing, push press, knees to elbows/tucks, & hand stand push ups! [slideshow]

01.29.2013

For Dale Smith, the man with no patience. STRENGTH-     1a.) Push Press 10-8-6-4-2-1 1b.) Single arm DB Row 6×8 SKILL- Take 10-15 minutes to work on: Pull Ups Muscle Ups Double Unders Rope Climbs Etc.  WOD-  4 Rounds (NOT FOR TIME): *HEAVIEST POSSIBLE* 5 OHS 5 Evil Wheels 10 Cleans 10 Good Mornings […]

1.18.13

  Instead of doing the above, please come in a different pair of shoes. We are tracking a lot of salt into the gym, and you all know how much we utilize our floor space!! Thanks in advance! What are we doing today you ask??? Well…here it goes… Strength- 1A.) Dead Lift 3×10     […]

1.9.13

We’ve had a couple of really had days, so we are taking today to recover with an active rest day. Lets get your bodies moving and feeling better!!  SWOD: Pick a gymnastic’s skill and work on it for 15 minutes. WOD: Row Tempo 100m Row 2×6, with 50 second rest in between rows. During 50 […]