1/17 Training

WOD

6 Rounds..

3 Any Way Overhead (185/95/65)

6 Chest To Bar Pullups

9 Clapping Pushups

1/17 Power Training

Had the GFY crew over again this morning (Rose is still out of town, come on bro)! We got some strength work in, Week 2 of our W531 Bench and W531 Bent Over Rows then a good WOD (that was no fun). See WOD results in tonights training post. Thanks for coming over boys…that was a solid morning!

I had a rough go at it this morning. Bent over Rows final W531 set 8 @ 370 and Bench final W531 set 7 @ 370 with a pec tweak (again…and beyond frustrating!).

Ry ripping off his final reps of W531 round. (6 @ 190)

Big Shanes final set of his W531 round. (6 @ 295)

1/15 Power Training

I had Shane of the GFY crew (missed you Rose and Ry) over this morning for some deadlifts. These dudes are as hard core as they come (check them out over on the CFFB site; they set the bar over there). They have been dabbling a little heavier in the strength game lately so it has been a pleasure to train with them again after a long time apart.

I had not deadlifted from the floor in over a month so this was interesting. Final AMRAP set @ 431 lbs… (14 reps and Nasty! )

Shane is a beast, always has been. This is his final AMRAP set @ 386 lbs. (13 reps!)

1/15 Training

Another strong one to end the week this weekend...

WOD

Tabata

SDHP (95M/65W)

Pullup/Chin Holds (1 point penalty for each drop)

Barbell Rollouts

Flying Lunges

**Score is total reps..**

1/12 Training

Heck yeah! We had a dang good WOD tonight! One of the strongest efforts i've seen yet from many of you. Nice work!

WOD

In sequence perform 1/2/3/4/5/6/7/8/9 of..

Power Clean

Front Squat

Push Press

Back Squat

Rack Jerk

-Rest as needed but only between sequences.

-15 Min Time Limit

-Once sequence is started, no rest is allowed, bar cannot be set down or DQ'd.

Hey Tiff!! I that you lying on the floor??

1/11 Training

I jumped in on the fun tonight in the *Bonus* Tuesday class that we just started. I will take one class full of people on Tuesday nights and we will be working on specific things to better our performance in some way. Good work tonight!

WOD

7 Rounds..

7 Pullups

7 Rollouts

7 Chinese Pushups

1/10 Training

WOD

21-15-9 Of..

KB/DB Swing (45M/25W)

Broad Jumps

Knees To Elbows

Then..

Tabata Handstand Holds

1/8 Training

WOD

10 Push Press (65W/95M)

25 Rocket Jumps (10W/45M)

25 Weighted Situps (10W/45M)

1/5 Training

We had another great night tonight. Was a quick WOD!

WOD

For time..

20 Pullups

30 Pushups

40 Squats

50 Double Unders (100 Singles)

**2 Deadlifts On The Minute (135M/95W)

1/4 Strength Training

Nice work tonight Nick! Deadlifts/Supine Ring Pullups with 5x9 ramping the sets to end at 215x9. Then Front Squats/Banded Good Mornings and Clapping Pushups AMRAP to finish!

1/3 Strength Training

Nick HAMMERED it tonight! Nice work dude. Power Clean 5x9 ramping sets ending with 135x9. Also did Chins with his Cleans then standing Barbell Press/Skull Crushers and weighted Bench Dips w/ Chains AMRAP to torch him at the end.

1/4 Strength Training

Nice work tonight boys! Tanner and Brock are getting after it! We did some deadlifts tonight along with some supine pullups, weighted step-ups, good mornings, and clapping pushups. Heck yeah!

1/3 Training

We had a great time tonight with many new faces. Thank you all who came out and got off your butts for the New Year!

WOD

6 Rounds

3 Burpees

6 Supine Ring Pullups

9 Thrusters (65W/95M)