May 19, 2016
- Announcements
SWOD Week 8 DELOAD (12 min)
Front Squat 4×5 (No more than 65% of last week),rest exactly 1 min between sets
WOD
AMRAP 18 min
400m run
6 Power Clean …
Entries By Coach Mark
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May 18, 2016
Announcements
Team WOD (Teams of 3)
100 Burpees
100 Russian KB Swings (70/53)
100 Box Step OVERS over 20” box
Rules: At any time: 1 person working on reps, 1 …
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May 17, 2016
Announcements
SWOD Week 2 Hang Squat Cleans (20 min)
High Hang Clean+Hang Clean x 2
Hang Clean: 3×4 reps, 2×3 reps
WOD
AMRAP 8 min
24 Double Unders (48 singles)
16 …
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May 16, 2016
Announcements
SWOD Week 8 DELOAD UNSCORED (15 min)
(Push Jerk if you are new)
Split Jerk 4×5 (No more than 65% of last week),rest exactly 1 min between sets
WOD…
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May 15, 2016
Announcements
SWOD Week 2 (18 min)
1& a Quarter Squats (Moderate weight, don’t go max effort)
9×3, one min rest between (4 count down to “the hole”, then squat up to …
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May 13, 2016
Announcements
- Click here to learn about our $99 Summer Deal!
- Open gym at Mission Gorge and Miramar are closed Sunday. Uptown is Open and has a 10am free intro class
WOD
800m run
100 Double Unders (200 singles)
20 Front …
- Click here to learn about our $99 Summer Deal!
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May 12, 2016
Announcements
- Click here to learn about our $99 Summer Deal!
- All Open gyms are CLOSED this Sunday due to regionals!
SWOD Week 7 (15 min)
Front Squat 6×2 (Go heavier than last week), Rest exactly 1 min between sets
HERO …
- Click here to learn about our $99 Summer Deal!
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May 11, 2016
Announcements
- Click here to learn about our $99 Summer Deal!
- All Open gyms are CLOSED this Sunday due to regionals!
Skill (15 min): Ring Muscle Ups and Progressions
WOD
Tabata Wall Balls (20/14 to 10’/9’)
Score=total reps
Rest 2 min…
- Click here to learn about our $99 Summer Deal!
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May 10, 2016
Announcements
SWOD Week 1 Hang Squat Cleans (20 min)
High Hang Clean+Hang Clean x 3
Hang Clean: 4×4 reps
Partner WOD
Ascending ladder in 10 min (1+1,2+2,3+3, etc)
Hang Squat Cleans…
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May 9, 2016
Announcements
SWOD Week 7(15 min)
(Push Jerk if you are new)
Split Jerk 6×2 (go heavier than last week),rest exactly 1 min between sets
WOD
6 CTB Pullups (RxA=3 Ring …