12/29 Training

Nice work tonight everyone! We are making a big push to learn our double unders and each one of you made huge strides tonight. Those who have been busy the last few weeks have some catching up to do!

WOD

5 Rounds

10 OHS w/ plate (45M/25W)

10 Dynamic Pushups

10 Weighted Situps (45M/25W)

12/28 Strength Training

Nick is really get after it hard in his second month with me. His intensity has really come around and his strength will obviously follow suite.. Tonight we Squatted/Snatch Grip Deadlift 5x9 ending at 165/175 respectively then Weighted Step Ups/Mountain Climbers (w/ chains over back) and finally Hanging Leg Raises 2xAMRAP. Strong work Nick!

12/27 Strength Training

Tonight Nick started his second phase with me. He made huge gains in his first 5 weeks and last week marked the end of his first phase as he slowed way down. Let's just say he worked up a good sweat tonight with the new stuff ;) Strong work Nick!

Incline Bench Press 9x95 final set @ 5x9

Underhand Bent Over Row 9x135 final set @ 5x9

Pullups 9 9 9 9 9

Ring Pushups 9 9 9 9 9

EZ Bar Curl 9x85 final set @ 3x9

12/27 Training

We opened up the new gym with our first group tonight. December has been a busy month for everyone. Let's make a goal to get through this last week with the new year in mind. We all have work to do! Good work to those who came tonight.

WOD

3 Rounds

30 Cleans

30 Burpees

12/15 Strength Training

Nice work tonight Nick! PR of 135x5 of good solid reps on the bench tonight..

12/15 Training

STRENGTH

Deadlift 3x5 **Find 5RM

WOD

5 Rounds..

20 Tuck Jumps

20 OH Weighted Lunges (45M/25W)

20 Weighted Situps (45M/25W)

12/13 Strength Training

Tanner got after it again tonight after a long weekend. Nice work T-Hoss!!

12/13 Training

Strength

Find Squat 1RM

WOD

21-15-9

Hang Clean (135M/65W)

Board Pullup

12/8 Strength Training

Nick and Tanner were up tonight for some overhead presses and power cleans (among other things). Both are progressing very quickly on their strength. Nice work guys!

12/8 Training

Interesting WOD tonight. Some really struggled and others flew through it. Nice job!

WOD

On the minute for 15 minutes...

Power Clean

Thruster

Back Squat

Rack Jerk

(135M/75, 55W)

12/1 Training

We had a fun one tonight!

Tabata Intervals

Deadlift (185M/95W)

Handstand Pushup (Scaled)

*Alternate between the two exercises until 16 rounds have been completed. Score is total reps.