Author Archives: Bobby

10/19/17

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY October “COOL” Board ***Make some goals for yourself for October – Troy – 255# Front Squat – Dan – 240# Front Squat – Kasey – 255# Front Squat – Kira – 180# Front Squat … Continue reading

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10/18/17

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WODs For Time: 60 Pistols, alternating (Assisted) (Goblet Squats) 50 Wall Balls (20/14) (14/10) (10/6) 40 Box Jumps (24/20) (20/12) (12/8) 30 Deadlifts (185/125) (135/95) (95/65) (65/45) 20 Power Cleans (185/125) (135/95) (95/65) (65/45) 10 … Continue reading

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10/17/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a 3 Rep Max Pause Back Squat (3-5 Second Pauses) *Please share the racks Then……. Black/Blue/Grey WODs 3 Rounds For Time of: 400m Run 10 DBell Snatches, Alternating (85/55) (70/45) (50/35) (40/25) (30/10) … Continue reading

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10/16/17

*RESERVE YOUR SPOT TODAY’S CLASS. Work up to a Max of the Following Complex: 1 Hang Squat Clean with Pause in Bottom (3-5 Seconds) + 1 Split Jerk Then……. Black/Blue/Grey WODs 4 Rounds For Time of: 5 Ring Muscle-Ups (Bar Muscle-Ups) … Continue reading

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10/13/17

*RESERVE YOUR SPOT TODAY’S CLASS. Squat Snatch + Overhead Squat Ladder – Start with approximately 60% of your 1RM Snatch – Complete 1 Squat Snatch + 1 Overhead Squat each Minute – Add 10/5# (guys/girls) after each successful lift – … Continue reading

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10/12/17

*RESERVE YOUR SPOT TODAY’S CLASS. Make Up/Challenge/Skill DAY October “COOL” Board ***Make some goals for yourself for October – Troy – 255# Front Squat – Dan – 240# Front Squat – Kasey – 255# Front Squat – Kira – 180# Front Squat … Continue reading

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10/11/17

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WODs On a 15-minute clock, for max reps each round: From 0:00-3:00, run/row 400 meters then do Pull-Ups (with bands) (Ring Rows)  Rest 1 minute From 4:00-7:00, run/row 400 meters then do Clean and Jerks … Continue reading

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10/10/17

*RESERVE YOUR SPOT TODAY’S CLASS. Black/Blue/Grey WOD 4 Rounds For Time of: 10 Deadlifts (275/185) (225/155) (185/125) (135/95) (95/65) 15 Toes-to-Bar (Toes-thru-Ring) (Hanging Knee Raises) (Leg Raises) 10 Burpee Box Jump Box Jumps (30/24) (24/20) (20/12) *REST 1 Minute After Each … Continue reading

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