Entries by Andrew Gonzales

Saturday 9-19

September 18, 2015 in /by

We are having open gym from 9-11am. We will work on cleans off the blocks focusing on the scoop portion of the clean. This will be an opportunity to make up Wods during the week!  This class will be free to family and friends.    

Flex Friday 9-18

September 17, 2015 in /by

Strength OHS 5-5-3-3-1-1-1 WOD 7:00min AMRAP  Ascending ladder by 3 of… Front Squats (95/65) Pull-ups Cash out- 100m sled push   

Thursday 9-17

September 16, 2015 in /by

Strength Bench 5-5-5-5-5-5 WOD 10-9-8-7-6-5= 45 Hang Cleans (135/95) Air Squats T2B Then, 200m run Cash out-3:00min planks   

Weightlifting Wednesday 9-16

September 15, 2015 in /by

Strength EMOM until Failure (12:00min max) Squat Clean Start with a weight where you will complete at least 7:00min, add (5/10) every min.  WOD 500m buy in, Then 5 rounds of 15 Ring Rows 30 DU’s 15 Sit-ups Weight lifting Hang Squat Snatch 2-2-2-2-2 Snatch Grip Push Press 2-2-2-2-2 Clean pulls 3-2-2-1-1-1   

Gymnastic Tuesday

September 14, 2015 in /by

warm-up Handstand Drills Strength Push Press 3-3-3-3-3 Go 10-20# heavier than previous weeks 5’s WOD “Karen” 150 WB for time   

Motivational Monday 9-14

September 13, 2015 in /by

warm up Working on Kips Strength Back squat with 1 second pause at bottom  7-7-7-7-7 All sets at 65% – focus on depth and accelerating out of bottom WOD  2 Rounds of… 3 DL (225/155) 3 Box Jumps (30/24) 6 DL  6 Box Jumps  9 DL  9 Box Jumps 12 DL  12 Box Jumps 20 […]

9/11 Memorial WOD 

September 10, 2015 in /by

“Never Forgotten” 2001m row 11 Box Jumps (30/24) 11 Thrusters (125/75) 11 C2B 11 Squat Cleans (175/95) 11 HSPU 11 KBS (70/45) 11 T2B 11 DL (175/95) 11 Push Jerks (125/75) 2001m row or run   

Teamwork Thursday 9-10

September 9, 2015 in /by

Strength Push Press 5-5-5-5-5 Partner WOD 80 WB/ sit-ups 70 Ring Rows/ wall sit 60 slam balls/ 100m run 50 Alternating Push-ups  40 slam balls/ Burpees  30 Alternating box Jump overs 200m keg run   

Weightlifting Wednesday 9-9

September 8, 2015 in /by

Strength Power Cleans (touch and go) 3-3-3-2-2-2 AHAP WeightLifting 1 Snatch Low hang high Pull + 1 power snatch + 1 OHS 5 sets 2 Split Jerk (foot work) 5 sets Weighted pull-ups 3-3-3-3 WOD 10:00min AMRAP  8 C2B 8 RDL (135/95) 25 DU’s Cash out- ME Sit ups 1min   

Tuesday 9-8

September 7, 2015 in /by

Strength Back Squats 5-5-5-5-5-5 WOD  5RFT 7 S2oH (165/95) 14 Split Jumps 1 Suicide Sprint (20m, 40m, 60m) Cash out- 20 Ring Dips