tagged 
5 rep max, danielle, max effort, max effort deadlift, slow, tempo
5 rep max, danielle, max effort, max effort deadlift, slow, tempo Entries in slow (8)
Workout of the Day - Wednesday, December 30
Warmup
WOD
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Danielle taking it back to her powerlifting days!
Workout of the Day - Thursday, March 5
Warmup
WOD
Complete as many rounds as possible in 20 minutes of:
3 strict pull-ups
6 broad jumps
:30 handstand hold
Post rounds completed to comments.
Jake Malak had a good workout today at the 3:30 session. Landing on broad jumps was much improved.
tagged broad jump, handstand hold, jake, slow, strict pull-up, tempo
broad jump, handstand hold, jake, slow, strict pull-up, tempo Workout of the Day - Friday, February 21
Warmup
WOD
For 20 minutes:
Sprint 200 meters
10 slow overhead squats
10 strict knees to elbows
Post fastest 200m run to comments.
Checkman was among some of the people who did skin the cats today instead of strict knees to elbows. Most did somewhere between 3-5 reps.
tagged 200m, checkman, for quality, overhead squat, run, slow, sots press, sprint, strict knees to elbow
200m, checkman, for quality, overhead squat, run, slow, sots press, sprint, strict knees to elbow Workout of the Day - Monday, September 16
Warmup
WOD
5 rounds of:
200m run
8 slow overhead squats
Post time to comments.
Mrs. Nevarez and Sibyl both showed really good discipline today in making the squats as miserable as possible. Great work to everyone!
tagged 200m, mrs. nevarez, overhead squat, run, sibyl, slow, tempo
200m, mrs. nevarez, overhead squat, run, sibyl, slow, tempo Workout of the Day - Tuesday, June 4
Warmup
WOD
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
:30 handstand hold
5 slow overhead squats
Post rounds completed to comments.
Emma Demonaco is back in action; our 6:30 session was packed with 16 people today so we did the OHS on the turf and ran out the back garage door.
tagged 200m, amrap, emma demonaco, handstand hold, overhead squat, run, slow, tempo
200m, amrap, emma demonaco, handstand hold, overhead squat, run, slow, tempo Workout of the Day - Saturday, June 17
Warmup
Handstand practice
Pull-up practice
Broad jump practice
WOD
Complete as many rounds as possible in 18 minutes of:
200m run
*split into teams of two, one partner does the run and the other does the exercise for quality
**from 0:00-6:00 do freestanding hspu, from 6:00-12:00 do slow pull-ups, from 12:00-18:00 do broad jumps
Post rounds completed to comments.
Tyler Jabara was getting a good lean on his broad jumps today.
Workout of the Day - Tuesday, December 20
Warmup
3 rounds
Hollow rock
Box jump
Squat
Push-up
Rope climb
WOD
"Johnson" - modified
Complete as many rounds as possible in 20 minutes of:
9 slow hip extensions
8 strict pull-ups
155-lb. squat clean, 9 reps
Post rounds completed to comments.
Alexis Hilliard was back in action today at the 11 am session.
tagged alexis, clean, hero, hip extension, slow, strict, strict pull-up
alexis, clean, hero, hip extension, slow, strict, strict pull-up 