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Friday December 13, 2019

Posted on Dec 12, 2019 | 0 comments

HOLIDAY HOURS:

December 23rd: Regular Schedule

December 24th: 12 Days of Christmas WOD 8am Only

December 25th: CLOSED

December 26th: Open Gym 7am-10am, 4pm-6pm

December 27th:Regular Schedule

WOD:

15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scaling
This workout should be completed relatively quickly. Choose a weight for the dumbbells that allows you to complete the set of 15 unbroken. The pull-ups might need to be broken into several sets. Choose a modification that is more challenging than you would normally use for standard pull-ups.

Intermediate Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Strict pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Jumping pull-ups with slowed descent

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

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Thursday December 12, 2019

Posted on Dec 11, 2019 | 0 comments

HOLIDAY HOURS:

December 23rd: Regular Schedule

December 24th: 12 Days of Christmas WOD 8am Only

December 25th: CLOSED

December 26th: Open Gym 7am-10am, 4pm-6pm

December 27th:Regular Schedule

WOD:

4 rounds, each for time, of:
Bike 1 mile

Rest as needed between efforts.
Use a stationary bike or find a 1-mile course to repeat each round.

Scaling
Rest enough between rounds so that each effort can be performed at high intensity. Intermediate athletes can perform this as prescribed. Beginners can reduce the rounds and distance.

Beginner Option
3 rounds, each for time, of:
Bike ½ mile
Rest as needed between efforts.

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Wednesday December 11, 2019

Posted on Dec 10, 2019 | 0 comments

HOLIDAY HOURS:

December 23rd: Regular Schedule

December 24th: 12 Days of Christmas WOD 8am Only

December 25th: CLOSED

December 26th: Open Gym 7am-10am, 4pm-6pm

December 27th:Regular Schedule

Skill/Strength:

5 x 2

Turkish Get Up

Work to a heavy double (2 per side)

-use KB, DB, or Barbell – Challenge yourself!

WOD:

Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups

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Tuesday December 10, 2019

Posted on Dec 9, 2019 | 0 comments

HOLIDAY HOURS:

December 23rd: Regular Schedule

December 24th: 12 Days of Christmas WOD 8am Only

December 25th: CLOSED

December 26th: Open Gym 7am-10am, 4pm-6pm

December 27th:Regular Schedule

Hansen

5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 70# kettlebell
Women: 53# kettlebell

Scaling
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
4 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
20 sit-ups

Men: 1-pood kettlebell
Women: ½- pood kettlebell

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Monday December 9, 2019

Posted on Dec 8, 2019 | 0 comments

HOLIDAY HOURS:

December 23rd: Regular Schedule

December 24th: 12 Days of Christmas WOD 8am Only

December 25th: CLOSED

December 26th: Open Gym 7am-10am, 4pm-6pm

December 27th:Regular Schedule

Strength:

Clean and jerk 3-3-3-3-3 reps

Scaling
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.

WOD:

5 rounds

300 m Ski Sprint

rest 2 min between each round

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Saturday December 7, 2019

Posted on Dec 6, 2019 | 0 comments

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

Intermediate Option
For max reps at each station:
Tabata pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

Men: 45-lb. presses and squats
Women: 35-lb. presses and squats

Beginner Option
For max reps at each station:
Tabata ring rows
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata good mornings
Rest 1 minute
Tabata back squats

Men: 35-lb. presses, good mornings and squats
Women: 22-lb. presses, good mornings and squats

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