July - 2018

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Tuesday, July 31- 31 Heroes WOD

Tuesday, July 31- 31 Heroes WOD

DURATION AMRAP in 31:00 to honor the 31 Heroes who gave their lives on August 6, 2011 REPS 8-6-11 reps in memory of August 6, 2011 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) PARTNERS Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 retur

Monday July 30, 2018 - Work to Rest

Monday July 30, 2018 - Work to Rest

M1) 5 Sets: 8 Crossbody Step Ups 12 Seated DB Z Press Goal/Purpose: Choose a weight that is challenging but where you can maintain control. Aim for unbroken sets with 1-2 reps left in the tank. M2) 5 RFT: 250m Row 10 Burpees 250m Row 10 KB Swings 70/53 250m Row 10 Box Jumps w/ step down 24"/20" Rest 1:1 Goal: Choose weight to keep intensity high. Rest to allow for the same effort each round.

Sunday 7/29/18 Sunday Hero WOD

Sunday 7/29/18 - Deadlifts & Lunges

Sunday 7/29/18 - Deadlifts & Lunges

M-1: Sumo Deadlift 5 Sets: Build to Heavy 3 Rep | Not TNG 1 Down Set at 95% 1 Down Set at 90% M-2: 6 Rounds For Time: 10 Single Arm Overhead Lunge (R) 50#/35# 10 Handstand Pushups 10 Single Arm Overhead Lunge (L) 10 Chest 2 Bar Pullups Options: 10 Single Arm Overhead Lunge 35#/25# 10 HRPU 10 Single Arm Overhead Lunge 10 Pull Up 10 Goblet Lunge 53#/35# 10 HRPU 10 Goblet Lunge 10 Jumping Pull up

Saturday 7/28/18 - Press & Row

Saturday 7/28/18 - Press & Row

M-1: Reverse Grip Bench Press 4 Waves 5-3-1 Build in weight 1 Wave= 5-3-1 Rest :60 between Rep Sets and Rest 1:30 Between Waves. Purpose: Increase strength in end ROM of the triceps and upper chest. This will build strength for overhead pressing. Goal: Build in weight, but always 2 reps left in the tank. M-2: Row 5 Sets: 2:00 @5K Pace 1:00 @500m PR Pace 1:00 Recovery Pace

Friday 7/27/18 - Get Up

Thursday 7/26/18 - Overhead Strength

Thursday 7/26/18 - Overhead Strength

M-1: 6 Sets: 10 Overhead DB/KB Walking Lunge 53#/35# :15 Rest 5 Overhead Squat - Build From 135#/95# :15 Rest :20 Wall Facing HS Hold :15 Rest Options: 10 Overhead DB/KB Walking Lunge 35#/18# 10 Overhead Squat 75#/55# :20 HS Hold 10 Stationary Single Arm Overhead Lunge/Side 10 Overhead Squat 45#/35# - PVC Pipe :20 Ring Plank Hold M-2: 4 Rounds For Time 400m Run 20 Wallball 30#/20# 10 Toes-to-Bar Goal: Work to find consistent pace for work. Aim for each round being broken up t

Wednesday 7/25/18 - Barbell Movements

Tuesday 7/24/18 - Snatches!

Tuesday 7/24/18 - Snatches!

M-1: 1 Set Every :90 | 7 Rounds 3 Push Jerk + 1 Split Jerk Purpose: Build strength in higher skills we have earned or still build upon the strength of the foundational pressing movements. Load: Use 70% of Split Jerk Options: 3 Strict Press + 3 Push Press M-2: Every 3:00 for 30:00 150m Row 10/8 Cal Bike 12 KB Hang Snatch (6L, 6R) 70#/53# Goal: Work for a higher effort pace we can maintain and aim for consistent work to rest. Options: 150m Row 8/6 Cal Bike 8 KB Hang Snatch 53#

Brian Hough: A Life Transformed Through Fitness

Brian Hough: A Life Transformed Through Fitness

Brian Hough was almost 300 lbs where this story begins. Now, at 42-years-old, he weighs in at 185 and crushes most of the daily wods in our box. He is fit, strong, and healthy--and happens also to be one of our favorite people. He consistently wears his knowing half-smile (it may actually be his full smile) on his face, and has a friendly word for anyone he encounters. He’s also very smart--I find myself having to concentrate a bit harder when Brian speaks, just so I can be s

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