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WODs

  • Wednesday 9-14-11

    By Jen | In Kids WOD | on September 14, 2011

    12-9-6-3 Deadlift Burpees Box jumps

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  • Wednesday 9-14-11

    By Jen | In WOD | on September 13, 2011

    HAPPY BIRTHDAY DAVID POWERS! Push/Split Jerk 1-1-1-1-1-1-1-1-1-1 Every attempt is not a max effort attempt. Work on technique, speed and explosiveness.  The push/split jerk is a LOWER body movement.  JUMP the weight up and push your body under the bar FAST. Cash out 50 STRICT toe to bar.  No kipping allowed. Then Double under practice! […]

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  • Tuesday 9-13-11

    By Jen | In WOD | on September 12, 2011

    AMRAP 15 min 100m sprint 5 Front squats 95/65 7 Bar facing burpees Welcome River City Crew!      

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  • Monday 9-12-11

    By Jen | In WOD | on September 11, 2011

    Wendler Cycle / Deadlift This is the second phase of the deadlift Wendler Cycle.  Be sure to add 10 pounds to your previous 1 rep max and then take 90% of that value.  This will be your new training weight. 65% x 5 75% x 5 85% x 5 Once you have completed your 3 […]

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  • Sunday 9-11-11

    By Jen | In WOD | on September 11, 2011
  • Saturday 9-10-11

    By Jen | In Kids WOD | on September 10, 2011

    AMRAP 15 minutes 5 Thrusters 55/45 10 Pull ups 15 Lateral hops

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  • Saturday 9-10-11

    By Jen | In WOD | on September 10, 2011

    HAPPY BIRTHDAY, MEGAN! Tabatas Slam Ball 20/14 Double unders Ring rows Air squats What does it mean to Rx?  

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  • Friday 9-9-11

    By Jen | In WOD | on September 8, 2011

    Make up a missed WOD A few of you have come to us lately with complaints of shoulder pain.  Let me preface the posting of the article below by saying if you think you have something serious going on in your body, GO SEE A DOCTOR!  That being said, check out Common Injuries (the shoulder).   […]

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  • Thursday 9-8-11

    By Jen | In WOD | on September 7, 2011

    Take 15 minutes to build to a heavy Power Clean; and then, In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean (Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 […]

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  • Wednesday 9-7-11

    By Jen | In WOD | on September 6, 2011

    21 Overhead Squats115/75 750m Row 15 Overhead Squats 500m Row 9 Overhead Squats 250m Row Self-sabotage – “Bottom line, be smart, but don’t doubt yourself, and by no means should you ever base your weight selection on what those around you are doing.”

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