Friday's WOD

For time:

20 Thrusters (45# bar / 30# bar)
20 SDHP (45# bar / 30# bar)
20 Push presses (45# bar / 30# bar)
20 Overhead squats (45# bar / 30# bar)
20 Front squats (45# bar / 30# bar)

Every minute on the minute do 5 burpees!

This one is super fast so never stop moving!

Games Competitors:

Open WOD 11.6 for record!!

We are SUPER fortunate to be hosting Kelly Starrett and his Movement & Mobility Trainer Course July 16th!! You should be doing his Mobility WOD every day to get more bendy and be a better athlete!!

Read more about the seminar below:

This one-day seminar is a performance oriented workshop for athletes and coaches wishing to develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices. Attendees will understand how to: Improve force production, increase work outputs, avoid common and preventable movement dysfunction and injury, and understand how to address simple performance related myo-fascial and joint mobility issues.

What does this seminar really mean to me?

Improve Your Fran Time

Squat More

Improve Your Overhead Capacity

Remain Injury Proof

Increase Your Area Under the Work Capacity Curve

How to Understand and End Your Athletic Pain

Seminar Goals:

Improve understanding of key anatomical elements as they relate to functional movement, and as performance limiters

Increase awareness of “best-fit” biomechanical set-up and movement strategies for optimal work and force outputs

Understand movement compromise strategies for specific movement outcomes

Develop an understanding of common movement dysfunctions and a systematic model for addressing common problems associated with strength and conditioning training

Develop effective abdominal/spine stabilization strategies

Understand and apply neuro-muscular stretching methods

Understand methods to improve overhead positioning and efficacy

Develop methods to address common myo-fascial pain/dysfunction

Understand how to treat soft tissue injuries

Develop better movement preparation strategies

Thursday's WOD

For time:
10 Front squats (135# / 95#)
15 ft Rope Climb, 1 ascent
9 Front squats (135# / 95#)
15 ft Rope Climb, 1 ascent
8 Front squats (135# / 95#)
15 ft Rope Climb, 1 ascent
7 Front squats (135# / 95#)
15 ft Rope Climb, 1 ascent
6 Front squats (135# / 95#)
15 ft Rope Climb, 1 ascent
5 Front squats (135# / 95#)
15 ft Rope Climb, 1 ascent
4 Front squats (135# / 95#)
15 ft Rope Climb, 1 ascent
3 Front squats (135# / 95#)
15 ft Rope Climb, 1 ascent
2 Front squats (135# / 95#)
15 ft Rope Climb, 1 ascent
1 Front squat (135# / 95#)
15 ft Rope Climb, 1 ascent



Games Competitors:

REST DAY!!

Open WOD 11.6 for record Friday at 1300!

Wednesday's WOD

Overhead Squat
1-1-1-1-1-1-1

Games Competitors:

CF E:
Row – 6 x 300 meters, 2 minutes rest between sets

METCON:
1 minute of each For Score (1 rep = 1 point)

Thruster (95# / 75#)
Rope climb

Rest 1 minute

Kettlebell swing (1.5 pood / 1 pood)
Push-up

Rest 1 minute

Air squat
Pull-up

Rest 1 minute

Clean (95# / 75#)
Push press (95# / 75#)

Tuesday's WOD

For time:

Run 400m
21 Deadlifts (225# / 155#)
21 Wall balls (20# / 14#)

Run 400m
15 Deadlifts (225# / 155#)
15 wall balls (20# / 14#)

Run 400m
9 Deadlifts (225# / 155#)
9 wall balls (20# / 14#)

A huge thanks to Greg Amundson for the motivating seminar he presented on Saturday!!

Games Competitors:

METCON:
For time:
Run 400m
21 Deadlifts (225# / 155#)
21 Wall balls (20# / 14#)

Run 400m
15 Deadlifts (225# / 155#)
15 wall balls (20# / 14#)

Run 400m
9 Deadlifts (225# / 155#)
9 wall balls (20# / 14#)

T M-u:
Pick two goats and and do a 4-minute tabata on each – 2-minute rest between goat tabatas

Friday's WOD

The box will be closed but you can execute this WOD anywhere!

400m of walking lunges. Knee should gently "kiss" the ground with each step.

Games Competitors:

400m of walking lunges

Thursday's WOD

For time:
7 rounds for time of:
10 Wallballs (20# / 14#)
10 Box jumps

Games Competitors:

AMRAP in 20 minutes of:
5 Power cleans (145# / 100#)
10 Toes to bar
15 Walls (20# @ 10' / 14# @ 9')


The gym will be closed Friday through Monday EXCEPT for the Greg Amundson Goal Setting Seminar.

Wednesday's WOD

Death By Pull-ups:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Games Competitors:

CF E:
Run - All out efforts: 3 Rounds, 2 Min total rest between rounds

30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

METCON:
AMRAP in 20 minutes of:
5 Burpees
10 SDHP (95#/65#)
15 DU



Wednesday will be a rest day, as the box is closed on Friday and we will have to do the 11.5 Open WOD for record on Thursday.