November 18, 2013 jkwuest 1 comment

Hatch Squat Program week 3 day 1 10 minutes of kipping pull-up practice 10 min AMRAP: ascend the ladder (1, 2 , 3 etc) power cleans (135/95)(adv 165/115) pull-ups (adv C2B pull-ups)   TONS of deadlift PR’s yesterday! Keep up the good work guys!

November 17, 2013 jkwuest 4 comments

15 minutes to establish 1RM Deadlift   WOD 3 Rounds 12 Ring Dips 6 Back Squat @75% 3 Rope Climbs   Cool down with some stretching, take advantage of the time and the resources in the gym. Use a foam roller and some resistance bands and stretch those muscles out.     No more, “I’m…

November 14, 2013 jkwuest 2 comments

5 Min instruction and efficiency tips on rowing 10 Minute max effort row (work 1 min rest 1 min) CRUSH CANCER WOD 3 rounds for max reps (1 min each movement) Power cleans 95/65# Russian Kettle Bell Swings 53/35# Burpees Shoulder 2 Overhead Double Unders 1 minute rest Remember that we are much more than…

November 12, 2013 jkwuest 4 comments

“COE”   10 rds: 10 thrusters (95/65) 10 ring push-ups   I hope that all of you are staying on track with the 30 day program. If you haven’t gotten this weeks weigh in done, please do it and hold yourself accountable!!

November 11, 2013 jkwuest 2 comments

“Tank” 2 rounds: 11 KB swings (70/44) 12 pistols (left and right) (24 air squats as a mod)   then immediately into 3 rounds: 19 wallballs (20/14) 90 foot bear crawl     Happy Birthday Eddie!! You are a motivated individual and I know alot of the members here greatly appreciate the time you take…

November 10, 2013 jkwuest 3 comments

skill: power clean (10 minutes) WOD: 3 rounds: 400m run 20 ball slams 30 overhead walking lunge steps (95/65)   how’s everyone doing on the 30 day challenge? Post a helpful meal choice and do your next weigh in!  

November 7, 2013 jkwuest 4 comments

He HATES when I call him that^^   Korey’s birthday was yesterday, but he refused to come to the gym. Because of that you will all suffer today (kidding<<<<not really).   23 minute AMRAP:   1 BURPEE MUSCLE-UP 1 POWER CLEAN (175/135) 7 DEFICIT HSPU 90 DOUBLE UNDERS   Happy Birthday buddy. Proud to have…

November 6, 2013 jkwuest 1 comment

Hatch Squat W1/D2 Back Squat 1×10 @60% 1×8 @65% 1×8 @70% 1×8 @75% Front Squat 1×5 @60% 1×5 @65% 2×5 @70% WOD 3 Rounds 10 Toes 2 Bar 1 KB Complex (R) 53/35# 1 KB Complex (L) 53/35# 10 Wall Ball Sit-ups 1 KB Complex = 3 cleans, 3 push press, 3 snatches & 3…