Thur – 06/12/2014

NO 6PM Mobility or Weightlifting Classes 830AM Mobility is still on. WOD 15 minutes to alternate through skill work for: Pullup/Muscle-Up Handstand Double Under Every 2 minutes for 14 minutes: 5 Deadlifts 5 Front Squats 15 Second Hollow Out Build weight throughout,...

Wed – 06/11/2014

WOD Teams of two, alternating rounds to complete 6 rounds each (35 min cap): Run 100M 8 Pullups 12 Wallballs (20/12) 20 Double Unders Extra EMOM for 12 minutes: First 6 Mintues: 2 Power Snatch Last 6 Minutes: 2 Power Clean & Push Jerks Build in weight throughout,...

Tue – 06/10/2014

WOD Shoulder Press – 15 min to find 3RM 10 Minute AMRAP: 10 Alternating Dumbell Snatch (45/25) 100M Run 10 Ring Dips 100M Run Extra Snatch from Blocks (below knee) – 5×4 heavy but perfect Rest 2 min Weighted Pullup (pronated) – Find 3RM, then...

Mon – 06/09/2014

  WOD Front Squat – 6×2@80% Rest 2 minutes between sets Rounds of 21-15-9 for time: Deadlifts (225/155) 400m Run Scale load to 60-65% of 1RM Extra Clean Pull plus Hang Clean – 5×3@75-80% Rest 2 min Jerk – 5×3@75-80% Rest 2 min between sets Blocks...

Sat – 06/07/2014

It came to my attention today that Saturday is National Learn to Row Day. I have no idea why there is such a day, but hey… when in Rome. If you don’t want to row, Jourdain, Laura , and Erik will be competing in a olympic weightlifting meet in Deep Ellum,...

Fri – 06/06/2014

Lot’s of stuff came in today. We are fully stocked in Decals, Kill Cliff, and SFH Recovery! WOD 1) Pause Clean (at knee) – 15 minutes to find 2RM, then 2×2@90% of 2RM Pull to the top of the knee, pause for 2-3 seconds while maintaining back angle,...