Tues. Sept. 01-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP 20 DUs 100m Row 10 F. Squats 10 Push-Ups Leg Swings STRENGTH 100 DUs 20 Sit-Ups 200m Row WOD 21min AMRAP 800m Run F. Squats 30 (95/65) 30 Bar-face Burpees BARBELL CLUB WORK 1. snatch: work up to 85%x1x5 2. clean and jerk: work up to 85%x1x5 3. good mornings: 3 x 10 to a 45 degree angle.  you pick weight.  light to...

Mon. Aug. 31-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP Calf Stretch 20 DUs 5 Push Jerks (BR) 5 Push Jerks (FR) 5 Pull-Ups STRENGTH 100 DUs for time WOD 15min Cap 10-9-8-7-6-5-4-3-2-1  Jerks (175/125) 2-4-6-8-10-12-14-16-18-20  Pull-Ups BARBELL CLUB WORK 1. front squat: 3, 2, 1, 1, 1, 1, 1 (work to a medium heavy single) 2. snatch: work up to 80%x1x5 sets 3. clean and jerk: work up to 75%x1x3sets, 80%x1x3 sets. 4. front squat: 1, 1, 1, (work up to a heavy single) 5. 100 sit ups, 50 with weight, 50 without...

Sat. Aug. 29-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk PARTNER WOD 4 Rounds 10 Deadlifts (225/155) 10 TTB 10 KBS (70/55) BARBELL CLUB WORK  1. front squat: 3, 2, 1, 1, 1, 1, 1.  work up to a med heavy single. 2.  snatch: work up to 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1, 85%x1, 80%x1 rest 15 min. 3. clean and jerk: 70%x1+1, 75%x1+1, 70%x1+1, 80%x1+1, 75%x1+1, 85%x1+1,...

Fri. Aug. 28-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP 5 Pull-Ups 5 Lat Box Jumps 5 Cleans 200m Run STRENGTH For Time 15-10-5 Pull-Ups 30-20-10 Box Jumps WOD 4 RFT 10min Cap 5 Cleans (135/95) 200m Run BARBELL CLUB WORK REST...

Thurs. Aug. 27-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk WARM-UP 10 Air Squats 10 OHS 5 Snatches 10 Cal Row Shoulder Opener STRENGTH 6×6 Back Squats WOD For Time 11min Cap 25 OHS (135/95) 75 DUs 25 Cal Row 75 DUs 25 OHS BARBELL CLUB WORK 1. back squat: work up to 75% x 3 reps x 10 sets 2. front squats: work up to %80×3 reps x 3 sets. (do 5 box jumps at good height after each set of back squat) 3. good mornings to 45 degree angle (same as hang) x 10 reps x 3 sets; u choose weight on back. 4. ab work: anything you want to...