Looking to sign up for our 2015 Masters Throwdown? Visit the Athlete Registration Page!
Volunteers, we need you too! Register HERE

Fitness

Monday 01-26-15

Strength & Skill:
A. KB Cossack Squats, 4 X 6 per, rest 30 secs b/n legs
– little to no weight; modify to goblet squats as needed
B. Hang Squat Cleans, build up to work out weight
+
Workout:
20 Hang Squat Cleans
+
Rest 3 mins…
+
20 Hang Squat Cleans

Note: make sure you deadlift then hang squat clean your first rep. Choose a reasonable weight; something that requires you to drop every 3-4 reps. Deduct your rest time from your finish time.

“Finisher”
1 Min of Rowing- easy
2 Min Couch Stretch- left leg
1 Min of Rowing- easy
2 Min Couch Stretch- right leg

Fitness Program Description

Performance

Monday 01-26-15

Strength & Skill:
A. KB Cossack Squats, 4 X 6 per, rest 30 secs b/n legs
– use 15-25 lbs; increased sets by 1 from last week
B. Squat Cleans, build up to your work out weight
+
Workout:
10 Squat Cleans 155/105-185/125
+
Rest 3 mins….
+
10 Squat Cleans 155/105-185/125

Note: this is meant to be real tough. scale to 70% of your 1rm. Deduct your rest time from your finish time.

“Finisher”
1 Min of Rowing- easy
2 Min Couch Stretch- left leg
1 Min of Rowing- easy
2 Min Couch Stretch- right leg

Performance Program Description

Competitor WOD

Monday 01-26-15

Competitors:
A. TnG Squat Snatch, build to a 3RM
B. Back Squats, 4 X 2-3 reps, rest 2 min
C. Pistols @3030, accumulate 15 reps per side not for time
+
Workout:
15 Thrusters 155/105#
10 Muscle Ups
75 Double Unders
30 Burpees
10 Rope Climbs
30 Burpees
75 Double Unders
10 Muscle Ups
15 Thrusters 155/105#
+
20 min easy cool down/mobility

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

Thursday 12-18-14

WOD: 12 minute AMRAP
12 Front Squats
12 Burpees
12 Russian Twists

Recent Blog Posts

Iron Sharpens Iron
|
December Accomplishments
|
The Pain Train
|

Masters WOD

Sunday 01-25-15

First:
10 Min EMOM
Power Cleans – Build to a heavy double
Then:
7 Min AMRAP
33 Wall Balls
33 KB Swings
33 Thrusters
Weights for the KB and Thrusters will be posted on the board by age

Kids WOD

Friday 01-23-15

WARMUP: Tabata, Tabata….20 seconds at each station for 4 rounds
Jumping Jacks
Air Squats
Pushups
Shuttle Runs

SKILL WORK: Angry Gorilla Back Races

WOD: 10-9-8-7-6-5-4-3-2-1
Deadlifts
Pulls on the Rower
…Hula Hoop Hop from the deadlift station to the rowers

GAME!!!!