May 22, 2014 jkwuest No comments exist

Skill: 20 minutes to work on kipping & butterfly pull-ups   Here is a video on some progressions on the kipping pullup. http://gymnasticswod.com/content/kipping-pull-progression     WOD:  9 Minute AMRAP 30 Double Unders  10 Box Step Ups (95#/65#) (24″/20″)   For the box step ups, you will take the barbell from the floor, clean it to the shoulder,…

May 21, 2014 jkwuest No comments exist

5 min Double Under practice (on your own at end of warm up)   Front squats: (strict 10 min cap) 1 set of  5 at 70% 1 set of 4 at 75% 1 set of 3 at 80% 1 set of 2 at 85% AMRAP unbroken until failure at 75%   WOD: For time: 70…

May 20, 2014 jkwuest No comments exist

Skill: hang power clean/push jerk refresher   “DT” 5 rounds (12 min cap) 9 dead lifts (155/115) 6 hang power cleans 3 push jerks   Rest 5 minutes, then 10 min AMRAP “Cindy” 5 pull-ups 10 push-ups 15 air squats If first WOD (DT) is not completed in the 12 min cap, the score will…

May 19, 2014 jkwuest No comments exist

10 MIN EMOM: 4 TNG Deadlifts at 80-85% 3 HR Push-ups   50-40-30-20-10* KB Swings (53/35) Wallballs (20/14) *25 Double unders after each round (IE: 50 KBS, 50 WALLBALLS, 25 DU etc.)   Part of being a part of this community is pushing each other to be better every single day. If you see someone…

May 18, 2014 jkwuest No comments exist

Mobility/Skill: Shoulder and wrist mobility + Front rack positioning WOD: CF Games Regional Event #4 *mini version* 15-9-6-3 Handstand Push-ups (ADV. Strict HSPU) Front Squats 135/95# (ADV. 195/125#) Burpees OTB   *Advanced athletes may choose to perform this wod RX by starting with a round of 21. * *There is a 20 minute cap on this…

May 15, 2014 jkwuest No comments exist

Strength:   Back Squat  5×3 @85%-90%   I know that many of you suffered some battle wounds from the Hero WOD on Wednesday. So we’ll cut your hands some slack so that you can continue to put in work without being in too much pain. I hope that the rips made the importance of taking…

May 14, 2014 jkwuest No comments exist

5 minutes of handstand practice (if you can handstand against a wall, try freestanding. if you can freestand, try walking, etc.)   12 minute EMOM: 2 push jerks at 65-75% of 1RM (take from the ground) * 2 burpees *If you do not have a push jerk 1RM, take 12 minutes to find one. IF…

May 13, 2014 jkwuest No comments exist

SKILL: ATHLETE’S CHOICE: DOUBLE UNDERS/HSPU   WOD: “ROY” 5 ROUNDS FOR TIME: 15 Deadlifts (225/155) 20 box jumps (24/20) 25 pull-ups   30 minute cap Michael Roy  |  Age 25  | Fort Myers, FL Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine…