WOD 4/25

A. “Wolfthorne“
3 Rounds
4 squat snatches @ 115/65/35  (Power Snatch to Overhead Squat acceptable)
5 overhead squats (same)
6 clean and jerks (same)
7 thrusters (same)
18 burpees over the bar
1:00 rest
*Time recorded
*PreTest “Heavy Metcon”

Scaling Guide:
– 11 – 20 minutes, about 5 min per round. – Scale Up: 135/85lbs

Progenex Pre-Orders are due by FRIDAY (4/28) Let us know what you want! 
PRE-ORDER FORM

WOD 4/24

A. 8:00 E202
Front Rack BB Reverse Lunge x3/legx4
*start with an empty bar and work up to the weight used for first Front Squat set

B. 15:00 EMOM
Min 1 – 3 Front Squats
Min 2 – 3 Strict HSPU
Min 3 – Rest
*build up each set. Build weight on FS and depth on HSPU as you’re able

C. 7:00 AMRAP
30 Double Unders (60 singles, DUs = x2)
Chin Up (Strict)s @ 5 / 3 / 3 band assisted
5 DB Hang Squat Cleans @ 45 lb/ 30 lb/ 20 lb
*rounds + reps recorded

Scaling Guide:
– 3 – 6 rounds, about 1:45 per round.
Optional ‘Cash Out’: 75 wall balls for time

Get a partner —> Register for Night of Champions —> Win the competition —> Bask in the glory

REGISTER HERE

WOD 4/22

“Dirty Thirty or Filthy Fifty”

50/30 Box jumps @ 24” / 20” / 12”
50/30 Jumping pull-ups
50/30 American KBS@ 16K / 12K / 8K
50/30 Walking Lunge (total steps)
50/30 Knees to Elbows
50/30 Push press @ 45 lb / 35 lb / 15 lb
50/30 Super Mans
50/30 Wall balls @  20lb/10ft, 14lb/9ft, 10lb/8ft
50/30 Burpees
50/30 Double unders
*Time recorded
*35:00 Cap

*Team Version!: 2 Person Teams 100 reps of each exercises. One person working at a time until the burpees and double unders (both people working at the same time, but still 100 reps total)

*If you have completed a Dirty Thirty under 20 minutes perform as Filthy Fifty compare to Monday January 23, 2017

*If you complete the Dirty Thirty in under 20 minutes you “graduate” to the “Filthy Fifty” the next time we do this workout.

Get your PROGENEX PRE-ORDERS in by Friday April 28th! 

WOD 4/21

A. 16:00 E202
1-2 Push Press build to 80-90%

B. 4 Rounds
8 hang power snatch @ 95 / 65/ 16K KBS
10 Strict press (same)
12 bumper plate burpees @ 45 / 25 / 15
600m run
*30 Minute Cap

Scaling Guide:
– 20 – 28 min, about 6 min per round.
– Scale Up: 135/85lb bar

Great suggestions for some pre-class shoulder warm up!

WOD 4/20

A. 4 rounds (FGB Style)
1:00 ‘heavy’ OVHD KBS @ 32K / 24K / 16K
1:00 ‘high’ box jump @30” / 24”/ 20”
1:00 pistols (High Lateral Step-up)
1:00 toes-to-bar
1:00 sled push @ 45 lb / Box Push variations
1:00 rest
*total reps recorded

Scaling Guide:
 200 – 350 total reps, about 75 per round.
– Scale Up: 44K/32K kb, 36/30″ box, 35/25lb pistols

“Setting goals is the first step in turning the invisible into the visible.”- Tony Robbins

 

WOD 4/19

A. In 20:00 Minutes
Build to 1 RM Back Squat
*Weight Recorded
*Post Test!

B. Row 1200m / 1000m / 800m
then
3 rounds for time
80′ dumbbell suitcase carry (20′ out and back two times) @ 24K / 16K / 12K
10 left single arm kettlebell swings (same)
10 right single arm kettlebell swings (same)
10 goblet squats (same)
*Time recorded

Scaling Guide: 8 – 11 minutes, about 3:30 for the row, then 2:00 per round

Optional ‘Cash Out’:
4 min AMRAP
16 suitcase lunge steps
30s plank
100m run

NIGHT OF CHAMPIONS is coming! Check out the details here.

REGISTER HERE

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Night of Champions || May 5

Image result for nacho libre

Night of Champions CINCO DE MAYO!
Are you a champion? Show us your stuff!

Teams of 2 – Male/Male or Female/Female
Rx & Scaled Divisions available!
Night of Champions will consist of 2 WODs
WOD 1 – A Lifting Event
WOD 2 – A Partner WOD
Details to come!
FRIDAY MAY 5
6:30 pm – Athlete Check-In
7:00 pm – WOD 1 Start Time

$50 per Team (includes registration for both team mates) Come show us how much of a champ you are!

(Only 1 registration per team – We’ll send an email to get division and partner name)

REGISTER HERE

WOD 4/18

A. Skill Practice Warm Up: perform 3-5 sets of 8-12 strict toes to bar (or progression) in appx. 5:00.

B. 14:00 EMOM
Min 1 – 2 Power Snatch @ 65-75%
Min 2 – 4/arm Half Kneeling SA DB/ KB Press

*Sets across for both exercises

C. “Bottom’s up”
12:00 AMRAP
10 Burpees
25 Double Unders
*Rounds + Reps recorded
*PreTest “Bodyweight”

Scaling Guide:
– 6 – 11 rounds, about 1:30 per round.

Optional ‘Cash Out’: 4 min max cal row or air bike

WOD 4/17

A. 7:00 EMOM
3 BB single leg deadlifts / Leg

B. “Bootlegger’s Turn”
5 Rounds
12 deadlift @ 225 / 155 / 75
15 wall ball @ 20lb / 10ft,14lb / 9ft,  10lb / 8ft,
12 Bootlegger Burpees – burpee + 20ft shuttle run, must face your lane (no laying down sideways) – 6 round trips
1 min rest
*Time recorded
*25:00 Cap
*Previously done


Scaling Guide:
– 16 – 22 minutes,
– Scale Up: 275/175lb deadlifts and put a 24/20 inch box in your lane to jump on and over every shuttle rep

New Fundamentals graduates on Coach Gen’s CFL team! Say hello to:

Top Left – Julie LaCivita
Top Right – Justin Dube
Bottom Left – Billie Cervera
Bottom Right – Kobi Bartikowski

WOD 4/15

A. “Team Helen”
3 rounds for time.
400m run together
42 kettlebell swings @ 24K / 16K / 12K – split as desired
24 pull-ups – split as desired

Scaling Guide:
– 12 – 18 minutes, about 4 min per round

Optional ‘Cash Out’:
3 rounds
8 db thrusters
200m run

Happy Easter everyone!

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