February 2019

Day 4Partner WOD 190207 warm-up – Coach’s Choice A. AMRAP 9:0025 push-ups – Athlete Awall sit – Athlete B(switch after each set of 25 push-ups)rest to 13:00 on timer, then BB. AMRAP 9:00… barbells nte 95/65… one barbell per team25 back squats – Athlete Afarmer’s carry hold – Athlete B(switch after each set of 25 […]

Day 3WOD 190206 Bring-A-Friend Day!!!

Day 3WOD 190206Bring-A-Friend warm-up – Coach’s Choice A1. 1:00 – air squats… rest 1:00, then A2A2. 1:00 – db push press… rest 1:00, then A3A3. 1:00 – overhead/goblet lunges (use one db)… rest 1:00, then A4A4. 1:00 – pull-ups/ring rows… rest 1:00, then back to A1, x 2rest to 20:00 on timer, then BB. 10:00

Day 2WOD 190205

Day 2WOD 190205 warm-up – Coach’s Choice A. 1 set every 3min for 5 total sets… build bar each set1 power clean + 1 hang squat clean + 1 squat clean + 1 thruster + 4 heavy db power snatch + 50 double unders(work @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then

Day 1WOD 190204

Day 1WOD 190204 warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. 3 pull-up/ring row negatives @ 3sec tempo… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00 on timer, then BB. EMOM 3:0010 strict, unbroken db curl

Rest Day Week of 190204 Preview   transformation [trans-fer-mey-shuh n]   1 the act or process of transforming. 2 the state of being transformed. 3 change in form, appearance, nature, or character.   Read Scott's Story!    

Day 1WOD 190204 warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. 3 pull-up/ring row negatives @ 3sec tempo… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00 on timer, then BB. EMOM 3:0010 strict, unbroken db curl

Mike Verdi 6:15 AM Class This is what life was supposed to be! Runner! Yogi! Positive Ray of Sunshine! I was overweight/obese my entire life. I’d lost and gained for years. The tipping point was when I was going through a merger at work 2006, then a divorce in 2008. I was in the worst