April 01, 2014

Strength:

Deadlift

5-5-5

Ring Dip

10-10-10-10

WOD:

5 Rounds

10 Front Squats

10 Box Jumps

10 Push Ups

How We Are Seduced by Distractions

March 31, 2014

Strength:

Snatch

2 Snatches On The Minute X 7 Rounds

Strict Press

5-5-5 @80

WOD:

50 Pistols

50 Pull Ups

50 Kettlebell Swings OH (53/35)

We have set up our Guerrilla Barbell Club with Tomasz and Stephane coaching. Please check out their bios under the "Coaches" tab. You may sign up for the club in our sign in program. If any questions please send me an email.

March 29, 2014

Kira doing 14.5

Strength:

Clean & Jerk

4 Sets of 2+1

WOD:

4 Rounds for Time

1 Minute Row for Calories

1 Minute Wall Balls

1 Minute Toes to Bar

1 Minute Shoot Throughs

1 Rest

March 28, 2014

Strength:

Go for a PR

WOD:

14.5

21-18-15-12-9-6-3

Thruster (95/65)

Burpee Over Bar

This is the last night of Friday Night Lights at 5:15. Come join us for to cheer everyone on for the last open workout and then we will be heading to the Duke around 8:00. Come join for a pint.

See you there!!!

March 27, 2014

Strength:

Deadlift

3-3-3-3-3

Overhead Squat

5-5-5-5-5

Kipping Pull Ups Practice

Muscle Up Practice

WOD:

8 Minute "Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats

March 26, 2014

Strength:

Every Minute On the Minute X 10 Rounds

5 Power Snatches

3 Rounds

Max Reps Body Weight Squats

Rest 90 Seconds

WOD:

6 Minute AMRAP

5 Hang Power Clean

10 Kettlebell Snatches

Why Squatting is so Important

March 25, 2014

Strength:

Push Press

3-3-3-3-3

5 Sets

5 Strict Toes to Bar

10 Pistols

WOD:

10 Minute AMRAP

Climbing Ladder by 3

3 Thruster

3 Sumo Deadlift High Pull

6 Thruster

6 Sumo Deadlift High Pull

…..