Monday 1/12/15 Comp WOD
1. Emomx10 6 3(each leg) front rack walking lunge 115/85 from floor 2. Emomx10 3 deads @50-60% 3. 10 rnds of Cindy for time 4. 3×15 push jerk UB men 95 -115 women 65-95 5. SA DB row 8 reps x4
January 2015
Monday 1/12/2015
1. Emomx10 6 3(each leg) Front rack walking lunge 115/85 (from floor) 2. Emomx10 3 deads @50-60% 3. 10 rnds of Cindy for time
Congratulations Jarryd!
Please welcome Jarryd to our GSCF family. Jarryd came to us in good shape being a military man, but quickly realized Fitness is a whole new level of fitness. He’s got strength (135# 3rm push press)just needs to work on the cardio and kipping pullups (haha-just kidding ). Jarryd is an awesome addition to GSCF …
Saturday 1/10/2014
1.Teams of 2 Do 5 rnds each relay style. One partner completes full round before the other starts 7 cleans 135/95 9 burpee box overs (20′) 11 wallballs (20/14) Once both members have done 5 rounds, rest 3 minutes then, 3k row broke up anyway athlete want.
Friday 1/9/2014
1. Front Squat Work up to a heavy 3 rep 2. Then use same weight across 3×3 3.Amrapx12 9 fs 155/105 or 9 hang Squat snatch 115/85 9 Toe2bar If you struggle dropping under the bar with a full snatch then you can choose to do front squats to continue to work your squat.
Thursday 1/8/2015
First started Fitness this video always pumped me up. Coach Matt Coaches choice day. Come in work on weaknesses. Coaches will will help you work on weaknesses. Or make up a WOD you missed this week.
Wednesday 1/7/2015
New K9 coaches! 1. EMOM x 15 3 power cleans 2. “Whip it Good” For time 100 double unders 50 Calorie row 80 du’s 40 Cal 60 du’s 30 Cal 40 du’s 20 Cal 20 du’s 10 cal
Tuesday Comp WOD 1/6/2015
1.Work up to a heavy 3 rep strict press. Then hold 3×3 across sets. 2. 3 rft 15 pullups 15 burpees 15 kbs 53/35 3. 20 TGU
Tuesday 1/6/2015
1.Work up to a heavy 3 rep strict press. Then 3×3 across 2. 3 rft 15 pullups 15 burpees 15 kbs 53/35
Monday 1/5/2015 comp wod
1.Back Squat 3×3 @90% 2. For time 10-1 deads 225/155 1-10 hand stand push ups 3.5 min weighted plank across 4. 5×40 Unbroken wallballs 5.:45 hard 1:15 easy on AB x5
