Thursday: 160915

Posted: September 14, 2016 by Todd Katz in Uncategorized

Part A) Find Heavy Complex: 1 Hang Power Clean, 1 Hang Squat Clean, 1 Hang Power Clean (18 min);

Part B) AMRAP 5
5 Hang Squat Cleans (135/95)
5 Shoulder to Overhead

Rest 5 Minutes then…

10 Hang Power Cleans (135/95)
10 Russian KBS (70/53)

Rest 2 Minutes then…

M.E. Plank on Hands

Post load and total number of reps to comments:

Wednesday: 160914

Posted: September 13, 2016 by Todd Katz in Uncategorized

Part A) Partner Planks 3 rounds: 1 min. with plate of choice (unbroken as possible);

Part B) EMOM 14
Odd: 15/12 KCal Row
Even: 15 Wall Balls 20/14

Rest 2 min

Odd: 10 Burpees (note if all sets are under :30s)
Even: 15 Russian KBS #70/53

Post reps and load to comments:

Tuesday: 160913

Posted: September 12, 2016 by Todd Katz in Uncategorized

Reminder: Q and A Session Tuesday night at 7:30 to meet Coach Ryan. It will be a very informative session. Ryan will be bringing with him, several members of PR Star (not just competitive athletes but everyday athletes) I know this has been a topic of conversation. And I can assure you that 95% of both boxes are NOT competition athletes. They come for fitness and just like everyone else aspire to get as fit as possible.

Part A) Snatch 5×2 Working up to a heavy double; Shoot for 1 Power and 1 Squat

Part B) 3 Rounds for time:
400m Burden Run AHAP
12 Power Snatches #96/65

Part C) With a 3 minute running clock: Overhead Squat Hold #45/33

Coach’s Notes: IF you are struggling with the Snatch, please watch the video!!! I have been saying this since day 1!! You must master that speed through the middle before you rip it off the floor…. you lose so much in the transition if you aren’t fully engaging your hips!!!

Monday: 160912

Posted: September 11, 2016 by Todd Katz in Uncategorized

Reminder: Come out to the box Tuesday night at 7:30 for a Q and A with Coach Ryan. You’ve got questions; he’s got answers!

Monday Strict Press 2×2 @ 80%,
Drop Set: 1x ME 70% right into 1xME 50%;

Odd: 30 seconds Pendlay Rows #115/85;
Even: Seal Walk (for distance)

3 Rounds for Time ( 18 min Cap);
15 Chest to Bar Pull-ups
10 Med Ball Pike-Ups
25 Box Jumps #24/20

Post load and total number of rounds to comments:

9:30 AM Warrior Fit /Open Gym till 11:30 AM Sunday 9/11

Posted: September 10, 2016 by Todd Katz in Uncategorized

A Warrior Fit WOD and Tribute 9/11 Hero WOD during Warrior Fit / Open Gym

Run 2001 meters
Then 11 reps of the following 9 exercises:
Box Jumps
Front Squats
Burpee Pull-ups
Power Snatch
Ring Dips
Kettlebell Swings
GHD Situps
Overhead Squats
Push Press
Run 2001 meters

If you complete 1 round in under 60 minutes, do it again! And again, and again!

SATURDAY: 160910

Posted: September 9, 2016 by Katie N Hanger in Uncategorized


Five rounds for time of:
12 Deadlift (155/105)
9 Hang power clean (155/105)
6 Push jerk (155/105)

Community Notes:  2,977 people. That’s how many lives were lost and not recovered on 9/11. With that we stand every year as a community to utter with our togetherness and our small-scale struggle that they are NOT FORGOTTEN. We grit and grind with the freedom that is ours so that we can honor with a deeper recognition of who we are as men and women of this BLESSED country. Let us take a soulful stand for FREEDOM that is NOT FORGOTTEN, a freedom that many still give their Lives for in all corners of this world. Pick up thy soul and move!

Annie Thorisdottir 4:49 (50Kg), Kristan Clever 5:55 (105lbs), Rebecca Voigt 6:55 (105lbs) Jason Khalipa 6:16. Post time to comments.

FRIDAY 160909

Posted: September 8, 2016 by Katie N Hanger in Uncategorized

Friday Olympic Weightlifting Seminar: Join us TONIGHT from 5:30 to 7:30 (just register for 5:30 class… no 6:30 class). We will be focusing on the basics of your Olympic Weightlifting; Snatch and Clean and Jerk! Do you want to maximize force production and do these two extremely important barbell movements correctly? Then get to this seminar!!! There will be several coaches on hand that will be working with you😀

5 Bench Press with Tempo Negative 60%-70%-75%-80%-85%*
5 Strict Chin-Up with 3 Second

Pause at Top**
*6-7seconds eccentric, 1 second rest pause at bottom, AFAP up
**Sub=Ring Row with 3 sec Pause at Top

2 RFT: (see August 17 benchmark)
800m Run
15 Strict Chin-Ups