Monthly Archives: April 2013

March Athletes of the Month – Sasha Cadiz & Diana Daino

This month, we’d like to honor a pair of athletes who have demonstrated just how powerful a training partnership can be. Sasha Cadiz and Diana Daino met in the 9:30am weekday class and soon became training buddies. While they have both always worked incredibly hard on their own, we’ve noticed a definite change in their […]

WOD – 19.6 –

Skill/Strength A Carla Rumazza Birthday Request – Deadlifts Deadlift – 3 sets of 2 challenging reps Working sets must be touch-and-go reps WOD 5 Rounds for time 12 Thrusters (115/75) 12 Pullups

WOD – 19.7 –

Skill/Strength Shoulder PreHab – Band Pull-Aparts – 3 rounds of 30 seconds of work – 3o seconds of rest Ladies – Orange or Red Bands Guys – Red or Blue Bands WOD 12 min AMRAP 20 One Arm KB Swings (53/36) (10 swings per arm) 20 Burpees   -Swing the KB to the height of […]

WOD – 19.8 –

Skill/Strength 5 rounds 1 min Max Double Unders 1 min rest b/w rounds WOD 5 rounds for max reps of: 1 min Max Calories Rowed 1 min Max Push Press (75/55) 1 min Max Box Jumps (24/20) 1 min Rest b/w Rounds   The Open is so cool.  So happy to be doing it along […]

WOD – 19.9 –

Skill/Strength Warm it Up Guys WOD 15 Barbell Thrusters (100/65) 15 Chest to bar Pull-ups -If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in […]

WOD – 20.0 –

Skill/Strength Power Clean In 20 minutes build up to a 1 rep max for the day suggested build up progression 3-3-2-2-1-1-1 WOD 3 rounds for time 21 Power Cleans (115/80) 400m Run -Pick a weight that allows you to get your first 21 reps unbroken or very close.

WOD – 20.1 –

Skill/Strength Warm Up for 13.5 – LAST OPEN WOD OF THE YEAR!!! WOD 15 Barbell Thrusters (100/65) 15 Chest to bar Pull-ups -If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If […]

WOD – 20.2 –

Sorry for the last post guys Skill/Strength 2 rounds – minimal rest b/w movements and rounds Prone Plank – 60 seconds Lateral Plank – 30 seconds WOD Three Rounds for time: 18 Burpees 28 Walking Lunges – DBs in Hands (35/20) 8 Renegade Rows (35/20)   Congratulations to all athletes who participated in the Open.  […]

WOD – 20.3 –

Skill/Strength Back Squats Find your heaviest weight for a set of 5 reps Rest for 3 minutes Then try and Repeat it for a second set of 5 reps WOD 12 min AMRAP 20 Jump Squats 20 DB Ground to Overhead (55/35) 20 AbMat Situps   March Benchmark will be retested on Friday the 12th…looking […]

WOD – 20.4 –

Skill/Strength Band Shoulder Traction     WOD 1 Round for time 2 min AirDyne Buy-In (Cal. Count) 800m Run 500m Row 400m Run 250m Row 50 Double Unders   Every Cal. you get on the AirDyne is a second you can deduct from your overall time…   scores from Monday