Posted on

08 September 2021

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (5 x 4 x 3 x 2 x 1)

Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 21-15-9 (10 Minute Cap)
Push Jerk (135/95)
Toes to Bar

Teen/Masters RX: 95/65

Stimulus/Focus: This is an aggressive weight and tough rep scheme. Aim to do your barbell work in no more than 2 sets each time. Break your toes to bar into small, manageable sets. This will help you stay on the barbell longer.

Cool Down: ROMWOD

Posted on

07 September 2021

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (20 Minutes to Find 1 RM)

WOD: 10 90-Second Rounds
3 Deadlifts (@ 70% of Today’s Strength)
ME Box Jump Overs with Remaining Time (24/20)
*RX+: 80% and 30/24

Stimulus Focus: This workout will crush your legs. The 90-second time domain will give you time to pull three heavy lifts, get in a good many box jump overs, but also have some time to rest before lifting again.

Cool Down: Tabata Chin Over the Bar Holds

Posted on

06 September 2021

Warm-up: Coach’s Choice

Strength/Skill: Review Movement Standards

WOD: Coffey:
Run 800 meters
50 Back Squats, 135#
50 Bench press, 135#
Run 800 meters
35 Back Squats, 135#
35 Bench press, 135#
Run 800 meters
20 Back Squats, 135#
20 Bench press, 135#
Run 800 meters
1 Muscle-up

In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012To learn more about Coffey click here

Cool Down: Enjoy Labor Day with Your Friends and Family!

Posted on

03 September 2021

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 5 )

Use 75% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
5 Chest to Bar
10 Push Press (95/65)
5 Toes to Bar
10 Burpees

Teen/Masters RX: 65/45

Stimulus/Focus: This will be taxing on the lungs and shoulders. Aim to do your work unbroken.

Cool Down: 3 Rounds
100 Meter Run
5 Strict Push Ups

Posted on

02 September 2021

Warm-up: Coach’s Choice

Strength/Skill: Deficit Deadlift

(20 Minutes to Work the Skill)

WOD: For Time (12 Minute Cap)
21-18-15-12-9-6-3
Deadlifts (135/95)
Box Jumps (24/20)

RX+: 185/135; 30/24

Teen/Masters RX: 95/65
Teen/Masters RX+: 135/95; 24/20

Stimulus/Focus: Leg crusher. Find a steady pace and keep moving.

Cool Down: 3 Rounds
5 Bike Cals
5 Strict Pull Ups