Tag Archives: Deadlift

Weightlifting March 13th, 15th, 17th

Monday:  Snatch: 3,2,2,2,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 100% x 6 x 2 (mid shin to knee) 3. Back squat: 3 x 2 @ 90% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds (heavier) Glute ham sit ups x 12 evensContinue reading “Weightlifting March 13th, 15th, 17th”

WOD Tuesday March 7th

Warm up: 2 Rounds of: 10 jumping pullups / 200 meter run Weighted pullups: 5,5,3,3,1,1 2. As many rounds and reps as possible in 15 minutes of: 50 Double unders 40 Wallballs 30 Deadlifts @ 225 / 153 20 Glute ham sit ups 10 Muscle ups

WOD Wednesday March 1st

Warm up: 3 Rounds of: 100′ high skip / 100′ karaoke / 100′ side shuffle For time: 12 Wall climbs 400 Meter run 8 Wall climbs 300 Meter run 4 Wall climbs 200 Meter run Rest 5 minutes 3 Rounds of: 10 Vertical jumps @ 20 / 14″ (20 / 14″ target above max reach)Continue reading “WOD Wednesday March 1st”

WOD Thursday February 23rd

TONIGHT! Open Workout 17.1 Open Announcement! @ 8PM. Come hang out and watch with us! Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 1 2nd: Handstand pushup x 6 or 1 more than last week 3rd: ToesContinue reading “WOD Thursday February 23rd”

WOD Friday February 17th

Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 2 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 17th”

Weightlifting February 13th,15th,17th

Monday:  Snatch: 2,2,1,1,1,1,1: work up to 90% for last 3 singles 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 5 minutes: Swimming frog x 15 Wednesday:  Clean and jerk: 2,2,1,1,1,1,1: work up to 90% for last 2 singles 2.  Push pressContinue reading “Weightlifting February 13th,15th,17th”

WOD Friday February 10th

Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 3 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 10th”

WOD Friday February 3rd

BRO NIGHT! Tonight 6 pm.  Warm up: Kettlebell swings x 20 / Jumping jacks x 1 minute x 2 rounds Every minute on the minute for 30 minutes: 1st: Deadlift x 4 2nd: Handstand pushup x 6 3rd: Toes to bar x 8 * Deadlifts should be around 70% – 75% * Handstand pushups andContinue reading “WOD Friday February 3rd”

WOD Monday January 16th

Click to see what is New for 2017! Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Knees to Elbow, 10 Air Squats Overhead Squat: 5 x 2 (5 sets of 2 reps) @ 80-85% your max 2. “I Have a Dream” 6 Rounds for time of: 30 Double unders 3Continue reading “WOD Monday January 16th”