Entries by Andrew Gonzales

Freaky Friday 11-4-16

November 3, 2016 in /by

Strength Back Squat 5-5-5-5-5 WOD  10:00min AMRAP 9 Hang Power Cleans 3 Power Snatches (95/65) 6 OH walking Lunges (95/65) 15 Slam Balls (20/10)

Endurance Thursday 11-3-16

November 2, 2016 in /by

SKill T2B and HS WOD Row 500m, then 3 rounds of… 50 DU’s 20 Air Squats 15 Pull-ups 100m plate run (45/25) Cashout– 20 Lateral raises and 20 DB curls

Weightlifting Wednesday 11-2-16

November 1, 2016 in /by

Mobility– hip/ shoulder Mobility  Warm-up– Barbell group Strength Snatch  3-3-3-3-3 Finish last 2 sets at 75-80% WOD 7:00min Ascending ladder by 1, starting at 5 Push Jerks (155/95) Box Jumps Rest 2:00min Then complete, in any order for Time 25 Dips 50 sit-ups 

Teamwork Tuesday 11-1-16

October 31, 2016 in /by

Tabata Warm-up SKill False grip ring rows + Ring Muscle ups progressions WOD 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/135) Pull-ups Partner Cashout– 30 burpees box jumps for Time (alternating)

Happy Halloween 10-31-16

October 30, 2016 in /by

We are finishing up the month with FS for 1’s. For November the 4 main lifts will be DL, Snatch, Push Jerks and Back Squats.  Strength Front Squats 5-3-1-1-1… WOD Chipper For Time Run 200m 10 Wall Climbs 20 Toes To Bar 30 Thrusters (95/65) 40 Strict Push-ups 50 KBS (62/35) Cashout– 5 Bar Muscle […]

Fist pump Friday 10-28-16

October 27, 2016 in /by

Strength Bench Press 10-8-6-4-2 WOD 8:00min AMRAP 5 Hang Power Cleans (135/95) 7 Push jerks (135/95) 9 WB (20/14) Cashout– 30 OHS unbroken (45/35)

Thirsty Thursday 10-27-16

October 26, 2016 in /by

Skill Half of “Flight Simulator” 5-10-15-20-25-20-15-10-5 DU’s must be unbroken in order to advance to next set.  7min to complete or attempt to complete WOD 25 min AMRAP Run 400m 10 Front rack complex (R reverse lunge + L reverse lunge + front squat = 1 rep) (95/65) 20 T2B 20 slam balls (20/10)