Featured Posts
January 31, 2017
5 sets
Strict Press
Heavy sets (5,4,3,3,2)
rest 30 secs
Strict Pull-up (40 sec amrap)
rest 90 secs
------WOD------
50 double unders
then
2-4-6-8-10
hang cleans 135/95 rx+ 165/115
pullups chest to bar...
January 29, 2017
I. Back Squat build to a heavy set of 15
II. 4-5 minute rounds
400m run
30 sit ups
20 burpees
With time left amrap of front squats (135/95)
-rest 1 minute between rounds
(score is total front squat reps)
January 27, 2017
Against a 14 min Running clock
7 min amrap
max rep burpee
then
7 mins to establish a one rep max snatch
scores added together for total score
NORMAL CLASSES HOURS AT BOTH GYMS UNTIL 4pm
Last class starts at 4
Competition starts at 5pm AT BLUR NORTH
10 dollars to enter
Cash Prize...
January 26, 2017
0-3 mins
amrap of...
15 pushups
10 deadlifts 185/125
5 wall balls
rest 2 mins
5-9 mins
amrap of..
15 wall balls
10 push ups
5 deadlifts 185/125
rest 1 min
10-15 mins
15 deadlifts 185/125
10 wall balls
5 pushups
January 25, 2017
1 round for time
1k row
50 jump lunges
30 pull ups
rest 3 minutes
1 round for time
1k row
100 double unders
30 chest to bar pull ups
January 24, 2017
4 min EMOM
3 touch and go clean and jerks increasing in weight
60-70% of max
4 min EMOM
2 touch and go clean and jerks increasing in weight
70-80% of max
4 min EMOM
1 clean and jerk building
80-90% of max
WOD
10-9-8-7-6-5-4-3-2-1
Hang Clean 135/85
Handstand push up
rx+ 165/115 stri...
January 23, 2017
I. 10 minutes to find heavy 20 rep back squat
II. 4 rounds for time
10 front squats 135/95
20 sit ups
10 box jumps 24/20
20 sit ups
400m run
January 21, 2017
9 and 10 am NORTH AND SOUTH
North
Teams of 2
For time
1 partner working 1 partner holding a plank while partner works no work can be done until partner is planking
1 rope climb
50 thrusters 75/45
2 rope climbs
50 bpx jump step downs
3 rope climbs
50 sdhp 75/45
4 rope climbs
50 pu...
January 20, 2017
9 min amrap
60 cal row
50 jump lunges
40 hang cleans 135/85
30 wall balls
20 hspu
rest 3 mins
Repeat for another 9 mins
pick up where you left off