Monthly Archives: December 2017

WOD – 179.0 ReTest –

Durability  Isometric Rotating Band Pull-Apart Just when you thought Durability couldn’t get any more fun…IT DOES!!! Skill/Strength Kipping Pull-Ups Accumulate 75 High Quality Reps Rx+ is Chest to Bar but we are not doing butterfly today WOD – 179.0 ReTest –  Bench Press your 8-10 rep max for 75 Reps -Every time you break, row […]

WOD – 191.8 –

Durability Calf Raises on Plates – 3 sets of 20 reps Skill/Strength Team Up & Warm Up Team WOD 40 Minutes AMRAP – Teams of 4 – 1 Athlete working at a time Sled Push – 2 Laps (45/25) Sandbag Carry – 2 Laps (100/75)   Athlete 1 will start the WOD by completing their […]

WOD – 191.7 –

Durability Calf Mashing – Use a barbell on the squat rack – 4 min run time Skill/Strength Back Rack Alternating Reverse Lunges 4 sets of 12 reps – building but submaximal WOD 20 min AMRAP 10 Barbell Overhead Alternating Reverse Lunges (45/35) Rx+ 95/65 10 Lateral Burpee Hops 10 Box Jumps (24/20)   Athletes, if […]

WOD – 191.6 –

Durability Single Arm Plank + Wall Press – 30 seconds per side x 1 rd Skill/Strength Warm Up the Barbell Find Scale for the HSPU if needed WOD 5 Rounds 12 Deadlifts (165/110) 9 Hang Power Cleans 6 Strict HSPU (Rx+ 9 reps)   Scores from Wednesday

WOD – 191.5 –

Durability Ring Support Holds (Scales available as always) Skill/Strength Muscle Ups Skill & Scales WOD 1 Round 30 Burpee Ring Muscle Ups   Athletes who are scaling, today is all about devising the ideal scale to preserve the intended stimulus. Scores from Tuesday

WOD – 191.4 –

Durability Medball Hot Feet Shoulder Throw – 3 sets of 10 reps per side Skill/Strength Back Squat – 5 Sets of 5 Reps Start at 75% of your 1RM and build if you’re feeling good WOD 21 – 15 – 9 Thrusters (95/65) Rx+ 115/75 Box Jumps (24/20)   Scores from Sunday 12 Days of […]

Merry Christmas!!!

We close our doors 1 day a year and that day is today. Enjoy your only official rest day. Merry Christmas!!!

12 Days of Christmas WOD

Durability MB Partner Throw -Show some power A post shared by Shea Pierre (@pierreseliteperformance) on Dec 22, 2017 at 8:27am PST Skill/Strength Set up for the WOD WOD 12 Days of Christmas…CFS Style 1 Burpee 2 Power Cleans (135/95) 3 Front Squats (135/95) 4 Pushups 5 MB Tuck-Ups (20/15) 6 Box Jumps (24/20) 7 One […]

WOD – 191.3 –

Durability  Overhead Squat Mobility Work – PVC Pipes Only – 5 Minutes Skill/Strength Warm Up WOD 4 Stations – 3 Minutes Per Station – No Rest- 2 Rounds Sled Rope Pull + Push (1 Length = 15 Points) DB  (50/35) (5 Reps = 15 Points) Sandbag Holds (100/75)** Erg Bike (1 Cal = 1 Point)   […]

WOD – 191.2 –

Durability Band Pull-Aparts – 3 sets of 15-20 reps Skill/Strength Warm Up WOD 20 min AMRAP 15 DB Floor Press (50/35) 15 Barbell Rows (75/55) Rx+ 95/65 30 Slam Ball (20/15)   The barbell row is a tricky movement to do in a WOD. It has you static holding with your posterior chain for relatively […]