WOD

“Slowing down to speed up” Please read these 3 paragraphs. This is from a book that I am reading titled the Hybrid Athlete. We are... Read More

Fitness: A. Back Squat 10-12 x 4 @ 42×1 rest 2 min B. Strict Supinated Pullup 4-5 x 4 @ 31×2 rest 1-2 min +... Read More

Fitness: A. Front Squat 5-4-3-2-1 rest 90-120 sec B1. Strict Pullup (Wtd) 3-5 x 4 @ 30×1 no rest B2. Sled Push (heavy but fast)... Read More

Fitness: A. Sorenson Hold- 1 Attempt * Chin tucked, arms across chest. All coaches must be present for each athelets attempt. May not start over... Read More

Fitness: A1. Arnold Press 5-8 reps x 4 @ 3010 no rest A2. SA Ring Row 5-8 per arm x 4 no rest + 5... Read More

Fitness: A. RFESS 6 RM @ 3010, goal is 1/3 BW per hand. rest as needed B. 1 Mile run for time or 2k Row... Read More

So it has come and gone. The 2015 Open is pretty much over for everyone. I am sure there will be some people go tomorrow... Read More

Fitness: 12 min @ 80% 12 KBS 10 Goblet Squats 8 Pushups rest 4 min 12 min @ 80% 8 Deadlift 2-3 Strict Pronated Pullups... Read More

Fitness: A1. Arnold Press 8-10 reps x 4 @ 3010 no rest A2. SA Ring Row 6-8 per arm x 4 no rest + 6... Read More

Fitness: A1. RFESS 4-5 x 5 @ 3010 rest 30 sec, rest 1 min A2. Pushups 6-10 x 5 @ 3010 no rest + EMOM... Read More