Entries in emom (14)
Workout of the Day - Friday, September 15
Warmup
WOD
Every 2 minutes until the required reps cannot be completed:
Run 200 meters
5 burpees
*add 2 burpees every round
Post rounds completed to comments.
Workout of the Day - Tuesday, November 30
Warmup
WOD
With a continuously running clock, complete 5 thrusters every minute.
From 0:00-5:00 use 55/75 lb.
From 5:00-10:00 use 65/95 lb.
From 10:00-15:00 use 75/115 lb
Continue adding 10/20 lb. every 5 minutes for as long as you are able.
Post attendance to comments.
Michael Banet and Lily Cavataio showed really improved form as the session went on.
emom, for quality, lily cavataio, michael banet, thrusters Workout of the Day - Friday, November 30
Warmup
WOD
10 rounds, every 2 minutes perform:
30 seconds of jump rope
3 hang power cleans
Post weight to comments.
Dylan was working hard to get his elbows up on cleans tonight. 3 rep max hang power cleanis kind of difficult to perform as a group because, as Jay put it, "you just kinda hit a wall pretty quick." It's limited by grip and your jumping. So we went heavy (thought not quite max) and added in a bit of fatigue to challenge the movement pattern. This has probably been the best overall week of form I can remember.
dylan, emom, hang power clean, jump rope Workout of the Day - Friday, June 22
Warmup
2 rounds
Rope climb
PVC OHS
Plank
Handstand
Running jump rope
WOD
Perform every 3 minutes for a total of 7 rounds:
Run 200 meters
1 snatch
Post loads to comments.
The 10 am crew did cleans instead of snatches today, and it was cool to see their form get better as the workout progressed.
Workout of the Day - Thursday, July 6
Warmup
3 rounds
Squat
Hollow rock
Kb swing
Running jump rope
Ring hold
WOD
At 0:00, 4:00, 8:00, 12:00, and 16:00 perform the following:
20 hip extensions
15 wallballs
Sprint 200 meters
Post time to comments.
Yes. He is back.
binno, emom, every minute on the minute, hip extension, sprint, wallball Workout of the Day - Thursday, June 22
Warmup
3 rounds
Dip
Pull-up
Handstand
Squat
Double under
Kb swing
WOD
Complete the following every 2 minutes on the 2 minutes:
5 push presses
20 squats holding a 45-lb. plate
Post fastest and slowest times to comments.
Avery and Lindsey: the current 10 am session. Mark my words, by the end of the Summer we'll see a full group.
Workout of the Day - Friday, June 9
Warmup
3 rounds
Hollow rock
Rope climb
Squat
Kb swing
Running jump rope
WOD
10 1-minute rounds of:
185-lb. thrusters, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps pull-ups
Rest 2 minutes between rounds. *After 5 rounds switch burpees with pull-ups
Post total reps to comments.
Coach T showed me the method for changing direction in non-competition/sport-specific settings where the athletes does a slow squat to work on deceleration mechanics. Alyssa did a great job of that today.
alyssa, amrap, coach t, emom, every minute on the minute, max rep, rest, shuttle run, sprint, thruster 