Archive for September, 2014

Survival of the fitest

Posted: September 24, 2014 in Uncategorized

25 burpees
25 mtn climbers
25 air squats
1 mile run
25 air squats
25 mtn climbers
25 burpees

You can’t just be strong guys you have to be a well rounded athlete and be able to handle any task thrown at you. So after an all out weightlifting day like yesterday let take em for a lil gymnastics jog 😉
Apollo

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CFT

Posted: September 23, 2014 in Uncategorized

15 minutes each to establish a new
1 RM back squat
1 RM strict press
1 RM Deadlift

We have working our butts off know this day was coming and this is exactly what I envisioned when I built our 3 moth strength cycle from the gym. So many Prs I couldn’t even keep track but what I did do was make a list handing out gold, silver a bronze medals to each top lifter on each lift. That list goes like this;

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Congrats to all those who pr’d 1 or all of your lifts I couldn’t be more proud as a coach. You guys all did great. Now time for the next cycle 😉 gonna be focusing more on the lifts and less on the percentages more on strength by feel.
Apollo

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3, 5 minuters

Posted: September 23, 2014 in Uncategorized

Strength
Back squat
5@65
5@70
5@75

Wod
5 min amrap
Burpee box jump
Rest 3 min
5 min amrap
10 ttb
10 split lunges
Rest 3
5 min amrap
20 kbs
10 push ups

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Deload strict

Posted: September 22, 2014 in Uncategorized

Strength
Strict press

Wod
5 rounds
10 SDHP 95/65
400m run
2 rope climbs

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3 rounds in 12 minutes? Easy!

Posted: September 22, 2014 in Uncategorized

Skill
Double unders

Wod
Agaist a 12 minute clock
3 rounds
15 stoh 135/95
15 ctb
50 double unders
With the remaining time on the clock complete
Max burpee over the bar

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Run the ladder….. for reps

Posted: September 14, 2014 in Uncategorized

Strength
Back squats
5@85
3@90
1@95

“Ladder”
20 seconds max reps
10 seconds rest (move to next bar)
Men’s 95,115,135,155,175,195,205,215,225
Women’s 55,65,75,85,95,115,125,135,145,155

Score today is the total poundage your able to accumulate throughout the ladder. Complete as many lifts as possible at each bar in the 20 seconds to add up pounds then do it again at the next bar until you are unable to make the lift. Biggest lifters of the day go to Mel for getting through the 145lb bar and porter Henry for clearing the entire ladder hitting a solid 225! Almost too much fun for one to handle, see what all you payday Friday people miss out on….
Apollo

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The weight buffet!

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9-11-2001

Posted: September 14, 2014 in Uncategorized

Never forgotten!
2001m row or run
11 box jumps 30/24
11 thrusters 135/85
11burpee ctb
11 cleans
11 hspu
11kbs 70/53
11ttb
11 Dl
11 push jerks

A special day calls for a special memorial wod

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