JULY 9TH

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STRENGTH:

WORK UP TO HEAVY POSITION 2 SNATCH IN 10 MIN

WOD:

“THE HUDSON”

5 ROUNDS:

50 DBL UNDERS OR 200M RUN IF YOU DONT HAVE DBLS

12 BURPEES

10 HANG SQUAT SNATCH 95/65#

CORE: 40 HOLLOW ROCKS

 

ON RAMP:

Squat Dead Lift

Shoulder Press and Push Press w/PVC

 For Time:

10,9,8,7,6,5,4,3,2,1

Med Ball Dead Lift (x lbs)

Push Press with PVC

July 8th

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GIANTS GAME: IF YOU ARE  GOING TO THE GIANTS GAME AND ARE CAR POOLING MEET UP AT THE GYM @ 9A.M. ON WEDNESDAY!

STRENGTH:

6×2 back squat @ 85%

Wod 1:

2 rounds of tabata each

c2b pull ups

dbl unders

WOD 2:

10 BOX JUMPS

10 GROUND TO OVERHEAD 135/95#

3 ROUNDS

CORE: 50 RUSSIAN TWISTS

ON RAMP:

DROM (dynamic range of motion) Squat Ring Row Push-up

For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run

Caffeine and Kilos Invitational!!!!

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CAFFEINE AND KILOS INVITATIONAL 2013
The Caffeine and Kilos Invitational 2013 is now open for registration! There are 3 divisions: Rx, Scaled, and Masters. Each division has a LIMITED number of spots. This first class team event will feature teams of 4 (2 females, 2 males) and is taking place in the 72,000 sq ft Jackson Sports Academy Facility. There will be REAL bathrooms, VIP rooms, vendors, a children’s play area, the biggest private weightlifting meet in the US, along side a premier CF style team comp! We will also be having free WIFI set in the building for everyone and don’t forget to bring your dog along for the show because its a pet friendly facility! Just click on the link below and get signed up before its sold out!
Sunday, September 15, 2013
6:00am – 9:00pm
Jackson Sports Academy (map)

JULY 7TH

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ANNOUNCEMENT!!! REMEMBER THE GYM IS CLOSED WEDNESDAY FOR THE STOMPINGROUND GIANTS GAME. WE WILL BE MEETING AT TEH GYM IN THE MORNING TO CARPOOL. TIME TBA

 

 

STRENGTH:

3X ME UNBROKEN HSPU (IF YOU HAVE STRICT HSPU DO STRICT UNTIL FAILURE AND THEN WITHOUT COMING OFF THE WALL DO ME KIPPING)

WOD:

6-5-4-3-2-1 reps

squat snatch @ 75% 1rm

12 burpees over the bar between each set

 

Core: 50 t2b

 

ON RAMP:

 

Dead lift, start with PVC series Walking lunges

Kipping pull-up

For Time: Run 400m 15 lunges on each leg 15 pull ups 15 thrusters 15 KTE Run 400m

JULY 6TH

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TEAM SATURDAY:

Team WOD

In teams of 3, accomplish two full rounds of the following exercises:

  • 100m weighted overhead walking lunges + 100m weighted run (15/10), during which, the other two team members do as many reps as possible of:
  •  split jerks (135/95)
  • Burpees

Alternate activities for two full rounds (each team member does each activity twice), and record finish time and total number of jerks and burpees for your team

 

ON RAMP:

Shoulder Press press out of rack

Wall Ball Med Ball Cleans

5 rounds for time: 7 wall ball 7 pushup 7 pull ups

JULY 3RD

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STRENGTH: 6X2 STRICT PRESS @ 80% 1RM

WOD:

“FRAN”

21-15-9 REPS

THRUSTER 95/65

PULL UPS

ON RAMP:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)

WOD JULY 2ND

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OLYMPIC LIFTING:

WORK UP TO THE FOLLOWING:

  • Snatch – 75% x 1 x 3
  • Clean & jerk – 70% x 1 x 3

WOD:

“The Prescott 19″

Do 3 Rounds of:

19 Wall Balls
19 Chest to Bar Pull-ups
19 Burpees

Don’t time it… Just do it. Sweat, Breathe and Work for the memory of amazing men who perished in a tragic event… God Bless that city, fire dept and families of those men. RFB

 

ON RAMP:

Squat

Dead Lift Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC