July 19, 2015 jkwuest No comments exist

Strength: 15 minutes to find a 1RM push press   WOD: 15 Rounds: 10 wallballs (20/14) 5 burpees   20 min. cap Congrats to Mario and Kari on the birth of their healthy baby boy Mason!!  

July 16, 2015 jkwuest No comments exist

Every 90 seconds for 12 minutes (8 sets): front squat x5 reps at 80-85% WOD: 4 min AMRAP: 20 shoulder to overhead (95/65) 20 deadlifts 1 min rest 3 min AMRAP: 200m run ME double unders 1 min rest 4 min AMRAP: 20 shoulder to overhead (95/65) 20 deadlifts

July 14, 2015 jkwuest No comments exist

Capoot For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters   Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old,…

July 13, 2015 jkwuest No comments exist

Front squat cycle: week 3/day 1 Every 90 seconds: 5 at 75%+20 pounds 4 at 80% ^^^ 3 at 85%^^^ 2 at 90%^^^ 10 at 75%+10 pounds 5 at 80% +15-20 pounds   WOD: 12 MIN AMRAP: 3 power cleans (155/105) 6 front squats 9 burpees OTB   Cashout: 6-8 rope climbs (not for time)…

July 12, 2015 jkwuest No comments exist

That look when you close your eyes, but you can still see the misery so clearly…   12 min EMOM: Minute 1: 30 second HS Hold Minute 2: 50 double unders (75 singles) Minute 3: 30 second plank hold (on forearms)   WOD: For Time: 10-20-30-40* wallballs (20/14) toes to bar (mod with knees to…

July 9, 2015 jkwuest No comments exist

Strength:  Every 90 seconds for  12 minutes (8 sets): 5 front squats at 75-78%   WOD:   Every 7 minutes, for 21 minutes (3 sets): 400m run 5 power cleans 5 push presses 5 front rack lunges (115/75) 400m run   NOTE: If you don’t feel that you can complete the workload in 5 minutes or…

July 8, 2015 jkwuest No comments exist

10 Minute EMOM: 5 handstand push-ups (strict or kipping)/one rope climb** **If you do not have handstand push-ups in the bag yet, practice getting upside-down on the wall and hold for 10 seconds on even minutes, and do 6-8 box pikes on odd minutes. If you do not have a rope climb yet, do 2…

July 6, 2015 jkwuest No comments exist

Corina isn’t letting a sling stop her ^^   Front squat cycle: week 2/day 1 Every 90 seconds: 5 at 75%+10-15 pounds 4 at 80% ^^^ 3 at 85%^^^ 2 at 90%^^^ 10 at 75% (no weight added) 5 at 80% (no weight added)   Whether you use 10 or 15 pounds in addition to…