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So far James has created 619 blog entries.

WOD – Monday 18/02/18

By |February 17th, 2019|

“Meatballs”

For Time:

75 Wallballs 9/7

35/25 Calorie Assault Bike

10 Rounds of “Strict Cindy”

*Cindy

5x strict pull ups

10x Push Ups

15x Squats

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WOD – Thursday 31/01/19

By |January 30th, 2019|

A.

Snatch Complex

EMOM for 10mins

1x Hang Power Snatch

1x Power Snatch

B.

“Randy”

75x Snatches 35/25

THE WHY

Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT […]

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WOD – Wednesday 30/01/18

By |January 30th, 2019|

Tempo Pausing Back Squats

5 Sets of 2

7 Seconds Down. 3 Second Pause.

B.

“After Party”

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (22.5/15)

After Each Round: 30 Double Unders

*Scaling Options will be on the whiteboard when you come in.

WHY THE PAUSE…

Most of the squatting we naturally do involves going slightly slower on the way down than on the way up. During our tempo […]

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WOD – Tuesday 29/01/19

By |January 28th, 2019|

“Hangnail”

AMRAP 16:

30 Alternating Arm Dumbbell Hang Clean and Jerks (22.5/15)

25 DB Overhead Alternating Lunges

20 Lateral Barbell Burpees

15 Deadlifts (110/75)

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WOD – Monday 28/01/18

By |January 27th, 2019|

“Life Jacket”

AMRAP 5:

21/15 Calorie Row

21 Thrusters (52.5/35)

21 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (42.5/30)

15 Toes to Bar

Rest 5 Minutes

AMRAP 5:

9/7 Calorie Row

9 Thrusters (35/25)

9 Pull-ups

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WOD – Friday 25/01/18

By |January 25th, 2019|

A.

12mins to establish a

1RM Hang Squat Clean

B.

50 Burpees

40/30 Assault Bike

Hang Squat Cleans 52.5/36

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WOD – Thursday 24/01/19

By |January 24th, 2019|

A.

Every 3mins for 12mins

Bench Press x8 & 75%of 1RM

B.

“No Brainer”

In Pairs – You Go I Go (4 rounds each).

21 Plate Hops

11 Shuttle Sprints

8 Weighted Step Ups 20″ 20/15

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WOD – Wednesday 23/01/18

By |January 22nd, 2019|

A.

Every 3mins for 12mins

Back Pause Squat for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

(2 seconds pause at the bottom of each rep)

B.

“Girl Power”

AMRAP 18:

21/15 Calorie Row

3 Rounds of “Cindy”

10 Power Snatches (52.5/35)

*Cindy

5 Pull Ups

10 Push Ups

15 Squats

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WOD – Tuesday 22/01/19

By |January 21st, 2019|

“Layup”

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings 24/16

Wallballs 9/7

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WOD – Monday 21/01/19

By |January 21st, 2019|

A.

12mins to find a heavy Push Jerk x3

B.

“Go Fish”

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts 61/42.5

15 Lateral Barbell Burpees

9 Push Jerks 61/42.5

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