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Low Bar Back Squat
Performance: 5/3/1 "1 Week"75%x1, 85%x1, 95%x1+Fitness: 2x10 Linear ProgressionPost loads to comments.LBBSQ e3/6____________________5 Rounds, each for time of:10 Burpees20 Russian Kettlebell Swings10...
View ArticleWOD 1.19.14
Performance:"Nasty Girls"3 Rounds for time of:50 Air Squats7 Muscle Ups10 Hang Power Cleans, 135/95There is a 12 minute cap on this workout.Fitness:With a partner, altnernate rounds for max work in 25...
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Rest Day
Lauren's Goblet Squats Don't forget to RSVP for tomorrow's Paleo Potluck and LFPB Awards Ceremony starting at 7:00pm Hiring Front Desk Staff CFSBK is looking for new talent to staff the front desk....
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WOD 2.21.14
For Time:1000m Row50 Wall Ball Shots1100m RunPost time and Rx to comments.__________________10 Minutes NFRs of:Performance:5 Handstand Kick-Ups against a wall or freestandingAccumulate :30 in an...
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Deadlift
Performance: 5/3/1 "1 Week"75%x1, 85%x1, 95x1+Loss of a neutral back position will automatically end your rep out.Fitness: 1x5 Linear ProgressionAdd 5-10lbs from last week's exposure.Post loads to...
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Push Press
Work up to a heavy double in 12 minutes. Goal is no failing. Work on creating an active, rock solid rack with the shoulders shrugged up and pushed forward slightly to support the bar. Try to focus all...
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Rest Day
Bekka Palmer We're introducing a new mini-series on the blog today called Behind the Lens, about our intrepid and freakishly talented photographers. Photographs don't grow on trees, and our Flickr...
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Low Bar Back Squat
Performance: 5/3/1 "5 Week"65%x5, 75%x5, 85%x5+Add 5-10 lbs to your training max Fitness: 2x10 Linear ProgressionPost loads to comments.LBBSQ e4/6____________________With a partner, alternate per round...
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Clean and Jerk
Fitness:15 minutes to work up to a heavy single Power Clean + FSQ + Split JerkPerformance:15 minutes to work up to a heavy single Clean & JerkPost loads to comments.___________________For Time:25...
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Rest Day
Alan L Overhead Squatting during the recent Frostbite ChallengeSee some more cool pics on our Flickr account Programming Note at 14.1 Reminder As you may have noticed, 14.1 is basically what we...
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Open Workout 14.1
As many rounds in 10 minutes as possible of:30 Double Unders15 Power Snatches, 75/55Post rounds completed to comments.compare to 10.3.13__________________4 Rounds NFT of:20 Russian Kettlebell Swings10...
View ArticleDeadlift
Performance: 5/3/1 "5 Week"65%x5, 75%x5, 85x5+Loss of a neutral back position will automatically end your rep out.Fitness: 1x5 Linear ProgressionAdd 5-10lbs from last week's exposure.Post loads to...
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Push Press
90%x2x5 of last weeks heavy double. Work on cycling these and not resting in the rack position. If 90% is too heavy to cycle then work at a lighter load. If you didn't hit last week's push presses,...
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Rest Day
Thanks to everyone who came out to our TWO snow shoe trips this weekend. Special thanks to cruise director Mare L for organizing yet again! More photos can be found on our Flickr account Reminder that...
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Low Bar Back Squat
Performance: 5/3/1 "3 Week"70%x3, 80%x3, 90%x3+Fitness: 2x10 Linear ProgressionPost loads to comments.LBBSQ e5/6____________________15-12-9-6-3 reps for time of:Front Squats 115/75Pull Up or Jumping...
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Clean and Jerk
EMOM 8 Minutes:1 Power Clean and Push Jerk at about 80-85% 1RMAMRAP 5 minutes:Power Clean and Jerk 155/105Scale to 75% of your EMOM weight if you can't do the Rx'd loads.Post loads and then rx and reps...
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Rest Day
Quick note: This UTH piece is different than the others and quite a bit longer. The middle section (starting with "Melissa was born...") is the traditional Underneath the Hoodie form that Margie...
View ArticleOpen Workout 14.2
For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar...
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Deadlift
Performance: 5/3/1 "3 Week"70%x3, 80%x3, 90x3+Loss of a neutral back position will automatically end your rep out.Fitness: 1x5 Linear ProgressionAdd 5-10lbs from last week's exposure.Post loads to...
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WOD 3.10.14
2 Rounds for As Many Reps as Possible of:2 Minutes Push Press* 135/951 Minute Rest2 Minutes Toes to Bar1 Minute Rest2 Minutes Double Unders1 Minute RestJerks are no reps on the push press station....
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