Tuesday, September 30, 2014

Oct 1

Strength
5 x 3 Push Press + 1 Push Jerk

MetCon
5 Rounds of:
5 Clean & Jerk (185/125)
5 Muscle Up or 10 Pull Up

Monday, September 29, 2014

Sep 30

September has been a great month for PRs!!

Strength
3 x ME Ring Dip
3 x 3 High Box Jump

MetCon
8:00 Alt. Tabata
KB Swing
Sit Up

Sunday, September 28, 2014

Sep 29

Strength
4 x 3 Back Squat

MetCon
3 Rounds of:
400m Run
21 Hang Power Snatch (75/55)
12 C2B Pull Up

Wednesday, September 24, 2014

Sep 25

Strength
3 x 1:00 Handstand
3 x 1:00 L-Sit

MetCon
12:00 AMRAP
2 Muscle Up
3 Wall Climb
6 Up-Downs

Tuesday, September 23, 2014

Sep 24

Strength
5 x 1 Power Jerk

MetCon
3 Rounds of:
400m Run
20 Deadlift (145/100)
20 Push Up
10 Deadlift 
10 Push Up

Monday, September 22, 2014

Sep 23


Strength
3 x 5 WT Pull Up

MetCon
10:00 AMRAP
10 OH Lunge (45/25)
10 K2E

Sunday, September 21, 2014

Sep 22

Strength
4 x 2 Clean

MetCon
Team of 2 - 15:00 AMRAP
3 Power Clean (185/125)
7 Box Jump (24/20)


Thursday, September 18, 2014

Sep 19


A. OHS - Max
B. 3 x 3 OHS @ 70%
C1. 3 x Alt Front Rack Lunge (:30 Rest)
C2. 3 x 10 Burpee (:30 Rest)

Sep 18

A. Max Vertical Jump
B. 1 Mile Run
C. 500m Row
D. 50 Wall Ball AQAP

Tuesday, September 16, 2014

Sep 17

Strength
Max Rep Pull Up
then,
3 x 15 Supine Ring Row
3 x 10 Half Moon

MetCon
EMOM for 12:00
3 Box Jump - High
5 Toes To Bar

Monday, September 15, 2014

Sep 16

Amy with an easy 155# PR Front Squat


Strength

Clean & Jerk - Max

MetCon
Grace
30 Clean & Jerk (135/95)

Sunday, September 14, 2014

Sep 15

Filthy 50 going down to celebrate Ken's 50th Birthday.

Strength
Front Squat - Max

MetCon
3 Rounds of:
400m Run
21 HR Push Up
21 KB Swing

Thursday, September 11, 2014

Sep 12

We will be doing a Birthday WOD for Coach Ken at 4:45 then heading over to Keith and Lindsay's place for our Social Gathering. Bring something to throw on the grill and your bathing suit if you plan to swim (which we encourage!)

A1. 3 x 5 Wt Pull Up
A2. 3 x 5 Wt Ring Dip
B. 3 x 3e Turkish Get Up
C. 1:00 Max Cal AirDyne Sprint

Wednesday, September 10, 2014

Sep 11

Strength
3 x 3 Press + 2 Push Press

MetCon
4 Rounds of:
400m Run
50 Air Squat

Tuesday, September 9, 2014

Sep 10

Friday we will be celebrating Coach Ken's 50th B-Day. We will hit a workout at EST at 4:45 then head over to Keith and Lindsay's place to eat, drink and be merry! Bring something to throw on the grill, your beverage of choice and a swim suit if you want to jump in the pool.

Strength
3 x 1:00 L-Hang
3 x 10 Russian Twist

MetCon
5 Rounds of:
10 Hang Power Clean (135/95)
1:00 Rest

Cash Out
1:00e Side Plank

Monday, September 8, 2014

Sep 9


Strength
3 x 10 Bent Over Row
3 x 10-20 Ring Push Up

MetCon
3 Rounds of:
30 KB Swing
15 Burpee

Sunday, September 7, 2014

Sep 8

Qualified for the American Open this weekend at The NRG Games in Galveston!
Strength
4 x 1 Hang Clean + Jerk

MetCon
21-15-9
DB Thruster
Toes To Bar

Wednesday, September 3, 2014

Sep 4

Strength
3 x 5 Snatch Pull w/ Pause at Knee

MetCon
10:00 AMRAP
10 SDHP (95/65)
Broad Jump
200m Run

Tuesday, September 2, 2014

Sep 3

Strength
3 x 10 MB Twist and Throw
3 x 10e Arm KB Swing

MetCon
5 Rounds of:
10 Pull Up
10 Burpee

Monday, September 1, 2014

Sep 2

Actually called a Felge but close enough.

Strength
3 x 5 Front Squat

MetCon
Power Elizabeth
21-15-9
Power Clean (135/95)
Ring Dip