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…

November 5, 2013 jkwuest 3 comments

Normally we would do a benchmark workout on a wednesday, but seeing as how it was Mike’s birthday yesterday, AND he didn’t tell me, lets make things interesting…   “Big Mike”   5 rounds for time:   11 KB swings (53/35) 5 Deadlifts (225/155) 5 ball¬†slams (20/14) 11 jumping lunges 200m run   Cashout: 10…

November 4, 2013 jkwuest 10 comments

Tuesday 11-5-13 Back squat: 10-60% 8-70% 6-75% 4-80% Front squat: 5-60% 3×5-70% WOD: 15 minute AMRAP: 10 DB snatches (55/35) 15 wallballs (20/14) 15 sit-ups 10 burpees You are going to notice alot of front and back squats over the next few weeks. We will be following a program to continue to develop overall strength…

October 31, 2013 jkwuest 4 comments

Strength: 15 minutes to establish heaviest single Power Clean + 2 Push Jerk   Metcon: 8x400m run and/or row *Rest 2 minutes between sets* You can choose to only run or row, and you can choose to mix them up. Whatever you decide, the idea is to push yourself outside of your comfort zone. If…

October 31, 2013 jkwuest 5 comments

15 minutes of double under practice 1 minute each station for 3 rds: (one minute break between rounds) sled pull (45/90) ball slams (20/14) SDLHP (95/65) row push press (95/65)   please don’t forget there is no 6:30 or 7:45 class on Halloween. Happy Halloween!

October 30, 2013 jkwuest 4 comments

“Choices”   “Barbara” 20 pull-ups 30 push-ups 40 sit-ups 50 air squats (5 rds, with 3 min rest after each round)   or   “Nancy” 5 rds: 400m run 15 OHS (95/65)   you can choose either workout. Barbara will have a 40 minute cap, and Nancy will have a 25 minute cap.   **Important**…