Monthly Archives: Mar 2015

Wednesday, April 1st

Remember to record all your work in the comments section of the blog! Performance and fitness are in red, Accessory work is in orange WOD: 3 Rounds for max reps/cals (1 score, total reps) 2 Minutes of Rowing for calories Rest 60 seconds Complete...

Read more

Tuesday, March 31st

A) 5 sets of: Close Grip Bench Press (hands 15″ apart) x5 reps @ 20X1 Rest 60 seconds Ring Rows x 8 reps @ 2111 (2 sec down, 1 sec in the bottom, 1 sec up, 1 sec at top) Rest 60 seconds Plank x 45 seconds B) 3 rounds of… In three...

Read more

Monday, March 30th

After five long weeks, the OPEN is finally over! Everyone did an amazing job and we had a record number of people participate. We would like to thank everyone for coming out to participate and cheer! The next couple of weeks will be testing...

Read more

Friday, March 27th

Performance is in red, Competition is in blue Strength: A) 3 sets of: Split Squat x 8 reps each leg @3010 Rest 60 seconds between legs B) 3 sets of: 3 weighted Pullups @3010 Rest 30 seconds Powell raise x 8 reps each arm @3010 Rest 90 seconds...

Read more

Thursday, March 26th

Performance and Competition are in red, Accessory Work is in orange. Strength: A) Every 2 minutes, for 10 minutes (5 sets): Clean x 1.1  (rest 10 sec between singles) B1) Weighted Dip x 3,3,3,3 reps (3 sec down 1 sec up) Rest 30 seconds B2) Side...

Read more

Wednesday, March 25th

Performance is in red, Competition is in blue Strength: A1) Close-grip bench –x10, 8, 6, 4, 2 reps rest 90 seconds A2) Bent barbell row x 8, 8, 8, 8, 8 reps rest 90 seconds (Perform A1 and A2 as a superset) WOD: 10 min AMRAP 10 situps (feet...

Read more

Tuesday, March 24th

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 2 minutes, for 10 minutes (5 sets): Deadlift x 3 reps.  Build to a 3RM B) Romanian Deadlift  x 10, 10, 10 – rest 2 minutes between sets WOD: 3 sets of...

Read more

Monday, March 23rd

Strength: A) Every 3 minutes, for 9 minutes (3 sets): Back squat x 5 reps *On 3rd set, Max reps. B) Every 2 minutes, for 8 minutes (4 sets): Push press x 5 reps WOD: For time 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 -Push Press (use weight similar to the DB...

Read more
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531