Author Archives: palcross

Wednesday 4.23.14

Skill: 10 minutes to work on Double Unders Coach will provide tips and tricks to help you get them. If you have double unders, choose another skill to work on   WOD: 4 Rounds for time of: 10 Pullups 10 … Continue reading

Posted in Workout of the Day | Leave a comment

Tuesday 4.22.14

Strength: Back Squat/Clean & Jerk 3 x 2 @ 85% 2 x 2 @ 90% 2 x 1 @ 95% 2 x 1 @ 100% WOD: 3 Rounds for time of: 400 meter run 10 Slamballs (40/30) 15 Hands off … Continue reading

Posted in Workout of the Day | Leave a comment

Monday 4.21.14

Skill: 2 x 5 L Pullups 2 x 15 Arch Rocks 2 x 15 Hollow Rocks WOD: 6 min. AMRAP 5 HSPU 25 DU’S Rest 1 min. 6 min. AMRAP 5 Burpees 25 Abmats Rest 2 min. 3 min. AMRAP … Continue reading

Posted in Workout of the Day | 1 Comment

Thursday 4.17.14

Just a reminder that Friday we will only have 8am and 11:30 class then the box is closed until Monday.  Sorry for any inconvenience this might cause. Strength:  Front Squat/Push Press 3 x 4 @ 80% 3 x 3 @ 85% … Continue reading

Posted in Workout of the Day | 1 Comment

Wednesday 4.16.14

What is inside you is greater than any outside influence.  Even this voice should drown out any amount of yelling I might do during a WOD.  Find your inner strength and you can accomplish anything! Skill: 6 minute tabata: Hollow … Continue reading

Posted in Workout of the Day | 2 Comments

Tuesday 4.15.14

Strength: Back Squat/Clean & Jerk 3 x 4 @ 80% 3 x 3 @ 85% 3 x 2 @ 90% 3 x 1 @ 95% WOD: 4 Rounds for time of: same bar for all movements 7 Power Cleans (135/95) … Continue reading

Posted in Workout of the Day | 1 Comment

Monday 4.14.14

Please don’t forget that we will be closed for Friday afternoon class and Saturday morning. Sorry for any inconvenience! Skill: Take 10 minutes to work on something that you suck at! WOD: 20 minute AMRAP 5 HSPU 7 Pullups 9 … Continue reading

Posted in Workout of the Day | 2 Comments

Friday 4.11.14

Today is Donate Life’s National Blue and Green Day to support organ, eye and tissue donation!  Please where something to show your support and oh…become an organ donor!!! WOD:  Friday Cryday 10 Rounds of 10 Snatches (65/45) 10 Burpees over … Continue reading

Posted in Workout of the Day | 2 Comments

Thursday 4.10.14

Strength: Front Squat/Push Press 3 x 5 @ 70% 3 x 3 @ 75% 2 x 2 @ 85% 2 x 1 @ 95% WOD:  8 min AMRAP of: 5 Deadlifts (185/155) 7 Pullups Post loads and rounds to comments … Continue reading

Posted in Workout of the Day | 2 Comments

Wednesday 4.9.14

Skill: 3 x 5 GHD Sit ups 3 x 10 Toes to Bar 3 x 10 Roll to pistol stand up WOD: 4 Rounds for time of: 400 meter run 15 Wall balls 10 Slam Balls Post time to comments … Continue reading

Posted in Workout of the Day | 4 Comments