Author Archives: Keith Riel

WOD NOTES: How’s your pushing power? We have a spicy pushing complex then finishing off with a little descending rep MetCon with wall balls and strict pulling. Fitness Earthquake Bench press 5-5-5-5-5 For time 10! Wall balls *Bent over DB Rows *pick a DB weight that you can complete 8-10 reps with Performance Bench press 3-3-3-3-3 + Strict HSPU 1-2-1-2-1 10! Wall balls 20/14 Strict Pull ups Sport Floor Press 3-3-3-3-3 + Strict deficit HSPU 1-2-1-2-1 10! Wall balls 30/20 Strict CTB Pull ups

WOD NOTES: Today is all about having some fun, challenging yourself and building friendships. 3-2-1 GO!!  

WOD NOTES: Explosive Monday… Fitness Dead lift 3-3-3-3-3 + Hurdle jumps 1-1-2-2-3 12 minute AMRAP 15 wall balls 20 hanging knee raises 30 DU or 50 SU Performance Dead lift 3-3-3-3-3 + Hurdle jumps 1-1-2-2-3 12 minute AMRAP 5 push press 95/65 10 box jumps 24/20 15 T2B Sport Dead lift 3-3-3-3-3 + Hurdle jumps 1-1-2-2-3 12 minute AMRAP 5 push press 115/75 10 box jumps 24/20 15 T2B

WOD NOTES: Today is the day we’ve been building up 5 weeks for. It’s time to challenge the 1 RM. If you haven’t been following the Squat cycle over the past 5 weeks? You will go through our warm up then complete a 3 K Row for time and compare it to our Level 1 testing standards. All levels 10 minutes mobility prep 10 minutes Squat prep HBBS 6 @50% 5 @60% 4 @70% 3 @80% 2 @90% 1 @100%+