WOD “Jonesworthy” Squat: 80, 64, 48, 32, 24, 12 KB Swing: 40, 32, 24, 16, 12, 6 Pull-up: 20, 16, 12, 8, 6, 3 First round is: 80x Squats, 40x KBS, 20x Pull-up Second round is: 64x Squats, 32x KBS, 16x Pull-up Etc. Some important announcements: 9/4 – No Free Saturday Workout 9/6 – Open Gym from 9-11am, [...]

WOD
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Or

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Air squats

WOD “Gwen” Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. There is no RX’d weight. It is simply as heavy as you can go to complete the sets without dropping [...]

WOD
“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

WOD
“Running Jackie”

1200m Run
50 thrusters (45 #)
30 pullups

Congrats Spencer! For winning best male weightlifter at the OlyAthlete meet this weekend. He won an hour of training with THIS GUY!

There was a previous post where I talked a bit about recovery methods. One of which involved mobility work. Last week we posted a video from Kelly Starrett who has begun posting Mobility “WODs”. This is an amazing free resource he has provided and we recommend everyone add this to their daily routine. The link is [...]

WOD As Many Rounds As Possible In 20 minutes 400m Run 1:1 Work to Rest Ever thought about scheduling a session with a coach about diet and nutrition? If so, sign up for the nutrition seminar . It’s the same price but twice the amount of time! Some important announcements: 9/4 – No Free Saturday Workout 9/6 – Open Gym [...]

WOD
25 Hang power cleans (135#/95#)
50 Pull ups
100 Double unders
200m Farmers carry
400m Run

WOD “Tabata This” Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the [...]

WOD 3 Rounds 10 Thrusters (135#/95#) 50 Double Unders Ever thought about scheduling a session with a coach about diet and nutrition? If so, sign up for the nutrition seminar . It’s the same price but twice the amount of time! Some important announcements: 9/4 – No Free Saturday Workout 9/6 – Open Gym from 9-11am, all regular classes closed [...]

WOD
Death by Deadlift
Perform 1 deadlift the first minute, 2 the second minute, 3 the third, and so forth until you can no longer complete the amount of reps within the minute.

See May 13, 2010

Rest

21-15-9
Sumo Deadlift High pull (115#/75#)
Box Jump (24″/20″)
Kettle Bell Swing (53#/35#)

Thanks to everyone who came out to our free saturday workout. It was our largest ever! We hope you had a great time. We are holding open gym from 1-3 tomorrow. Come on in to workout or practice some skills. Also, don’t forget to sign up for our nutrition seminar next Sunday from 1-3. Here is [...]

WOD 3 Rounds 500m Row 30 Double Unders 10 Overhead Squats (115/75) Don’t forget! 7:30 tonight we are meeting at the gym to go out and celebrate Imelda’s last weekend in town. We are going to leave from the gym and head to a number of Deep Ellum pubs. Also, we will be holding open gym this [...]

Front Squat
3×5

Then

As Many Rounds as Possible in 7 Minutes
10 Wall ball
50m Sprint