Workouts and Records

Most Recent Benchmark WOD was FRAN on Apr 28,2016 (480 days ago)



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#hustle (Time)
1. 50 clean and jerks for time *but*
   EMOM stop and do 5 c2b pull ups  
   weight 135/95
2. EMOM 12
   even: 200m run
   odd: 10 TTB
0% 0%
Chosen as WOD: Tue,May 3,2016
#Mental (Weight)
AMRAP 13:
15 Deadlifts (135/95#)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

One bar, five movements – strength necessary! Strength in isolation can be defined as how hard your muscles can contract to apply force. However, this definition doesn’t say much about strength’s application to real-world tasks. True strength can be measured by our muscle’s ability to apply force in a productive manner. Biceps curls and triceps pushdowns are “sexy” movements in mainstream fitness, but provide little to no benefit in everyday life. What these movements lack that functional movements like push jerks and hang cleans do not is the neuromuscular piece. The barbell movements in today’s workout require a great deal of coordination, accuracy, agility, and balance – in other words, technique. Movements that challenge us to develop these physical skills allow us to excel outside the gym, whether we have to lift 50lb bags of mulch or shovel 16 inches of snow.
0% 0%
Chosen as WOD: Mon,Mar 27,2017
#WW (Time)
Weightlifting Wednesday!

1. Build to a heavy
   Front Squat+ Push Press +Thruster

2. Death by Thruster
   Minute 1: 1 Thruster
   Minute 2: 2 Thrusters
   Minute 3: 3 Thrusters
…and so on until you can no longer get that number in the minute!
0% 0%
Chosen as WOD: Wed,Jul 8,2015
#WW and then some... (Rounds)
Let's lift...and hit it littttttttle metcon at the end.

Body Analytics will be here Thursday, sign up sheet on the white board, along with the information about the session.  Want to read more?  Read more here...

http://www.bodyanalyticstx.com/

Once you know where you are body composition wise you can set your goals according to where you are now.

WW Wod:
With a running clock EMOM x8 (min 0-8)

2 squat snatches @ 75%

rest 4:00

at the 12 min mark  

EMOM x8 (12-20)

2 squat cleans @ 75%

rest 4 mins

at the 24:00 min mark

6' amrap  

3 strict hspu

6 burpees

9 air squats
0% 0%
Chosen as WOD: Wed,Jul 13,2016
#ww emom and gymnastics emom (Weight)
Emom x10  

1 power clean + 3 front squats + 1 jerk  

Rest 5'

Emom x10

odd: 5-10 HSPU  

even: 5-10 burpee box jumps 24/20
0% 0%
Chosen as WOD: Wed,Aug 10,2016
#WW for the win (Weight)
1. Clean & Jerk
60% x2
65% x2
70% x2

2. Clean Pull
80% 3x3

3. Front Squat
65% 3x3

4. Conditioning  
10-9-8-7-6-5-4-3-2-1  
Russian KBS 70/53
Goblet squats
100% 0%
Chosen as WOD: Wed,Jan 18,2017
#ww is back! (Time)
1. Back Squat 5X3 climbing up to 85%

2. 5 sets climbing in weight:
    8 db presses- per arm
    10 bent over db rows  
    20 db reverse lunges
0% 0%
Chosen as WOD: Wed,May 4,2016
#WW is back!! (Weight)
Lots of work to get through today so grab your lifters, knee sleeves and wrist wraps and let's goooooooo!

1. Hang Clean
60% x3
65% x3
70% 3x3

2. Clean Pull
105% 4x3

3. Jerks (from the rack)
60% x3
70% x3
75% x3
80% 2x3
0% 0%
Chosen as WOD: Wed,Jan 4,2017
#ww part 1 (Weight)
1.  Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds  
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds
0% 0%
Chosen as WOD: Wed,May 11,2016
#ww plus gymnastyness! (Time) Cardio,Max
Weightlifting + Gymnastics Wednesday!
With a running clock:
OTM x 6 - 1 Squat Snatch (90%)
Rest 4:00
OTM x 6 - 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time  
OR  
1 min max pull ups (ANY KIND)  
followed by 3 sets strict pull ups: reps will be 50% of 1 min max rep number.
0% 0%
Chosen as WOD: Wed,Aug 3,2016