Wednesday: 160824

Posted: August 23, 2016 by Todd Katz in Uncategorized

Part A) Find heavy complex: 1 Hanging RDL, 1 Hang Power Clean, 1 Front Squat

Part B) AMRAP 18:
7 Touch and Go Clean and Jerks, #135/85
3 Strict Chin Up
Run 265m

Part C) Not For Time:
Max Hollow Hold
Max Arch Body Hold
Max Wall Sit

Tuesday: 160823

Posted: August 22, 2016 by Todd Katz in Uncategorized

Part A) Back Squat 4×2 60% Speed Tempo, 3×5 85%, 2×2 90%, 1xME 60%

Part B) 3RFT:

10 Dumbell Lateral Burpee Box Step-Overs

10 Stone to Shoulder AHAP

10 Counter Balance Squat #15/10

Monday: 160822

Posted: August 21, 2016 by Todd Katz in Uncategorized

Part A) Primer:
10 Windmills each
10 Xiapoeng each, #lightweight (40 total reps)
10 Anatomical Push-Ups
Ring Support x Max Effort
10/each Lateral HS Wall Walk
5-10 Ring Dips (experience level)
5-10 HSPU (experience level)


Ring Dips

Compare to: 120822

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In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Saturday: 160820

Posted: August 19, 2016 by Todd Katz in Uncategorized

Partner Wod*:

15 Back Squats #185/135,
15 Wall Balls #20/14, 10′
1 Tire Flip AHAP, –Rest 1 minute and lower back squat weight if this takes more 3 minutes–
15 Back Squats #185/135
15 Burpees
1 Tire Flip AHAP
15 Back Squats #185/135
150 DBU
1 Tire Flip
15 Back Squats #185/135
15 Lateral Bar Hops each person
1 Tire Flip AHAP

*1 person works at a time, tire flip done together

Friday: 160819

Posted: August 18, 2016 by Todd Katz in Uncategorized

Reminder: No 6:30 PM class Friday evening

Part A) Friday
EMOM 12:
even-Deadlift x 3 reps, add weight each set, starting @ 60%
odd- burpee pull-up x 4

Three rounds for time of:
9 Burpee Pull-Ups
15 Deadlifts #255/185
21 HSPU (or 6 Wall Climbs)
265m Burden Carry #35/25 (sandbag, plate, ball, weight…etc)

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Thursday: 160818

Posted: August 17, 2016 by Todd Katz in Uncategorized

Reminder: There will be no Friday 6:30 PM Class. Please come to the 5:30 if at all possible.

Part A) Overhead Squat: 4×2 80%, 2×8 60%, 1x M.E. 80%

Part B) 6 Cycles:
Shuttle Sprint 10 lengths (57’=1 length) with 1 Burpee at each turnaround
15 KBS #35/26 American, 2 minutes rest between cycles

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Wednesday: 160817

Posted: August 16, 2016 by Todd Katz in Uncategorized

Coach’s Notes: There will be no 6:30 PM class this Friday Evening.

Airrosti will be back Wednesday evening during our traditional 6:30 class. Airrosti’s Dr. Dan Miller & Adam Pruneda will be joining us Wednesday, August 17th from 630pm – 730 pm hosting a Neck Mobility Workshop. You’ll learn how to increase flexibility, blood flow and circulation, while reducing injuries or pain. Not to mention, keep you doing what you love doing! The focus area will be the neck/upper back area. Come work out at 5:30 and stay for an awesome new mobility experience. PLEASE register for the event by clicking the link here:
There are only 20 spots available for this seminar so please register as soon as possible.

7 Rounds for Time

5 Strict Chin-Up with 3 Second Pause at Top*
5-10-15-20-15-10-5 Med Ball Squat Cleans #25-30/14-20 (may use slam balls)
*Sub=Ring Row with 3 sec Pause at Top

Recover for 3 – 5 minutes… clock will still be going. Then complete the following:

2 Rounds For Time:
800m Run,
15 Chin-Ups

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