DESK JOB // 9|25|18

strength | skill

Deadlift.  Every 3 min for 18 min (6 sets) complete 3 unbroken deadlifts.

*Score is high plus low. If you fail, or have to regrip or pause, your score for that set is 0.

 

wod | DESK JOB

In teams of 2 alt movements, 10 min amrap of:

200 m run

30 kbs 1.5/1.0

15 ring dips.

Ex: partner A runs, Partner B KB Swings, Partner A ring dips, Partner B runs, etc

Posted in WOD

ACCELERATION // 9|24|18

SATURDAY IS THE LAST DAY TO ORDER VAPOR GEAR!!

strength | skill

tabata — burpees, pvc ohs, double unders.

Complete all 8 sets of one exercise before moving to the next one.

Record the lowest set of each exercise.

 

wod | ACCELERATION

12 min amrap of

12 box jumps 24″ / 20″

12 sdhp #75 / #55

12 standing lunges

  • compare to 9-17-2015 and 12-30-2014
Posted in WOD

CHRONIC // 9|21|18

strength | skill

1a. work rope climb skills.

1b. 4×4 back squat

 

wod | CHRONIC

For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

Posted in WOD

TUBE SOCKS // 9|20|18

ORDERS DUE NEXT FRIDAY 9|28

strength | skill

1. Shoulder Press 3×5.

2. Push Press 3×3.

3.¬†Push Jerk 3×2

 

wod | TUBE SOCKS

Complete as many rounds as possible in 12 minutes of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings 2 / 1.5

Posted in WOD

TUNNEL OF LOVE // 9|18|18

We have spots in our youth conditioning program!! If you want more info, let us know!!

NO YOGA TOMORROW. REGULAR OPEN GYM SCHEDULE.

wod | TUNNEL OF LOVE

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

 

Posted in WOD

ARCTIC FOX // 9|17|18

VAPOR GEAR ORDER!! You have until next Friday (September 28) to place your order. The order form is at the gym on the desk. Sizers are available there as well.

NO YOGA THIS WEDNESDAY. REGULAR OPEN GYM SCHEDULE.

strength | skill

Deficit Deadlifts 5×5

 

wod | ARCTIC FOX

7 bar muscle ups

7 ctb

7 pullups

21 thrusters #95 / #65

5 bar muscle ups

5 ctb

5 pullups

15 thrusters #95 / #65

3 bar muscle ups

3 ctb

3 pullups

9 thrusters #95 / #65

Posted in WOD