2019 09 03
Every 3 Min X 15 Min 15 Thrusters + 5 BFB (95#/65#) INT/ 55+ RX 75#/55# Beginner 45#/35# ****Modify reps to something you can do in under 45 seconds. Every round SHOULD NOT be unbroken, but the first 3-5 round absolutely should. Weight should not be…
2019 09 02
TEAMS of 2 EOD 136 MEMORIAL WORKOUT FOR TIME 66 Front Squats (135#/95#) 66 KB Swings (70#/53#) 16 Burpees over partner 400M Run 66 Hang Power Cleans (135#/95#) 66 Single arm KB push press (70#/53# 16 Burpees over partner 400M Run 66 CTB Pull ups 66 Box Jumps (30"/24") 16…
2019 09 01
For time 500m Row Then... Find a 1RM Complex Deadlift Hang Squat Clean Front Squat Shoulder to Overhead INT / 55+ RX SAME Beginner SAME
2019 08 30
***RETEST FROM AUGUST 2ND*** Establish a New 20 RM Back Squat INT / 55+ RX SAME Beginner Spend 20 minutes working on a technically perfect back squat. Work up in weight, but stop when mechanics stop. If you did this back on August…
2019 08 29
5 Rounds AMRAP 2 MIN 5 bar facing burpees + 10 Hang power cleans + Max double unders (135#/95#) REST 2 MIN INT / 55+ RX 95#/65# Beginner 45#/35# single unders
2019 08 28
EMOM 30 MIN 1: Forward plate push on turf 2. Assault Bike for calories 3: Sandbag or DBall over shoulder (HEAVY) 4. Row for Calories 5: Tire Flip (HEAVY) 6: REST *Work consistently at each station for 45 seconds then take 15 seconds to jog to…
2019 08 27
"Grace" For time 30 C&J (135#/95#) Then... 3 sets at a steady pace 10/7 cal bike or 15/10 cal row 20 tough ring push ups 30 sec side plank each side INT / 55+ RX 95#/65# Beginner 15 perfect clean & Jerks (45#/35#)
2019 08 26
A HUGE THANK YOU to everyone who attended our GILROY STRONG event after the shooting at the Garlic Festival. Myself, Megan, and Joey dropped off the notes everyone left, gift cards from Evo Prep meals, coffee from Rubel Roasting, and ten $100 gift certificates to…
2019 08 25
The best part of waking up is Coffee just before the WOD AMRAP 15 MIN 5 muscle ups 10 burpee box jump overs (24"/20") 20 ALT DB Snatches (50#/35#) INT / 55+ RX 2 Muscle ups 20" Burpee step overs 35#/25# BEGINNER 5 Strict pull ups…
2019 08 23