11/30 Strength Training

The offseason is here! All you footballers know it's time to get back into the weight room to get stronger for next year. Nick has been coming up for a couple weeks now and has made huge progress in just a short time. Tonight we squatted, doing heavy sets of 5 ramping the weight for 5 sets ending at 185x5. Strong work Nick! Keep at it...

11/29 Training

It was so nice to get back at it after a long holiday weekend! We are going to be losing a few people for December and are very hopeful they will return in January. December is a busy month. Great WOD today!

WOD

3 Rounds..

8 Squat Cleans 135M/75W

16 Board Pullups

24 Tuck Jumps

11/20 Training

We had a fun one today! Lisa and Sara told me it was time I stepped up and showed them what i've got. Well...it wasn't much! Thanks for the kick in the butt girls.

WOD

6 Rounds..

5 SDHP's 115M/65W

5 Burpees

5 Weighted Situps 45M/25W

11/17 Training

WOD

4 Rounds...

20 DB/KB Swings 45M/25W

30 Floor Sweepers 95M/45W

40 Pushups

11/13 Training

Nice work today everyone! We all went for a 1RM deadlift then a WOD. Since the WOD was done in different places i'm not going to post times. The deadlifts were impressive!

Deadlift:

LISA-225

SARA-175

CASS-155

JAX-355

TROY-365

JOSH-403

WOD

20 Weighted Lunges @50% BW

20 Weighted Pushups 45M/25W

Sprint Around The World

20 Weighted Lunges @50% BW

20 Weighted Pushups 45M/25W

Sprint Around The World

20 Weighted Lunges @50% BW

20 Weighted Pushups 45M/25W

WENDLER IS A DEADLIFTING BEAST!!

11/10 Training

Good night tonight! We've had a few light WOD's lately so it was good to get after it hard again tonight. Strong work everybody!

SKILL

Handstand Pushups 3x10

Handstand Hold For Max Time x1

WOD

10/9/8/7/6/5/4/3/2/1

Deadlift 185M/95W

Burpees

11/8 Training

WOD

5 Rounds..

7 DB Thrusters

14 Plyo Pushups

21 Hollow Rocks

BEST OF LUCK TO THE RUNNIN' UTES TODAY!

11/6 Training

"Feel Good" workouts this weekend. It was a good time, I hope you all enjoyed it!

SKILL WORK

Spend 10 Minutes Working On Handstand Pushups

WOD

21-15-9

Bent Over Row 115M/55W

Curl & Press 115M/55W

Situps

11/3 Training

WOD

10-9-8-7-6-5-4-3-2-1 Of..

Single Leg RDL 65M/35W

Push Press 95M/55W

I had quite a few questions regarding cleans from the Monday WOD. Please note how low a proper clean should be caught and squatted.

11/1 Training

We had a good one tonight! The place was rockin'! Thanks to each of you who decided to come back for November and also those who have joined this month. I truly appreciate each one of you for your support.

WOD

21-15-9-3

Power Clean 95M/65W

Weighted Pushup 45M/10w

Sara is killing it lately!!