Monday, October 16th, 2017 WOD

Strength Programming
We will continue our sequence moving forward with Friday’s being a free day for strength. Our Olympic Lifting days will include a bit more Weightlifting conditioning with limited metabolic work.

If you do miss a day of strength try to make it in during our Open Gym hours to complete the strength work. In addition, we will be adding more consistent focus within our programming in order to create improvements within each athlete. More details will be noted when we finalize this prescription.


In 7 Minutes:
1RM Power Clean
*Record YOUR Weights!

REST 2 Minutes.

Reduce Barbell to 75% of Clean weight, then…

“Death by Hang Clean(3)”
EMOTM 3-4-5…
*Minute 1 starts with 3 Hang Cleans. If successful, add 1 rep each minute until you cannot complete the allocated reps.

EMOTM for 12 mins

Min 1: 30 sec or ME Handstand Holds
Min 2: 3-5 Ice Cream Makers
Min 3: Rest

Friday, October 13, 2017 WOD

Ashley F. Soon to be Ashley…??

Skill: Kipping Drills

AMRAP 6 mins
15 Chest to Bar Pull-Ups
3 Squat Cleans (225/135)

Rest 4 mins

AMRAP 5 Mins
12 Chest to Bar Pull-Ups
5 Squat Cleans (185/105)

Rest 3 mins

AMRAP 4 mins
9 Chest to Bar Pull-Ups
9 Squat Cleans (155/95)

L3: 185/105, 155/95, 135/85
L2: 155/95, 135/85, 115/75
L1: 135/85, 115/75, 95/65

Tuesday, October 10th, 2017 WOD

Consistency = Goals
As the fall has arrived and we have become more consistent, we see what happens as consistency connects with hard work. August and September have shown many individuals achieve new limits and set multiple bests. Let’s continue this trend and continue to improve ourselves physically, mentally, and as a community!

Ia) DB Box Step-Ups: 5×5
Ib) DB RDLs: 5×8

Buy-in: 5 Wall Walks

Complete 3 Rounds
10 Burpee Box Jump Over (24/20)
10 DB Clean & Jerk

Cash-Out: 3 Wall Walks

Rx: 50/30
L3: 45/25
L2: 40/20
L1: 35/15