Personal Training in Fairfield - BKAthletics RSS Feed

  • Fairfield's Fittest

    50 Box Jump Overs 40 Toes To Bar/ Knees TomElbows 30 DB Deadlifts @ 45-50# Men/ 25-35# Women 20 DB Thrusters 10 DB Burpees It never ceases to amaze me how potent the age old Dumbbells really are and this mornings ''Chipper'' finished with a bang and tested the mettle of ''Fairfield's Fittest'' - Yes we really are! We had 15 peeps at 9.30am, with the first group of 8 starting four minutes in advance of the next group of 7, and when we lined up the DB's this morning in one straight line, I knew it was going to get spicy at the end... there is something about staying in the one spot and digging in the Rabbit Hole .. getting it done... no-where to go. Both the Devil ....

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  • Kipping Pullup

    We have some slo mo action here of three ladies doing Kipping Pullups. The one thing that can be addressed with all for more power and better Rhythm, is keeping the knees straight on the back swing and making sure the toes are pointed , which keeps your ass tight. Bending the knees on the Forward Swing (arch) essentially 'leaks energy' and makes the transition to the Back Swing (Hollow) less potent and doesn't get you higher and closer to the pullup bar with straight arms ( which is why we kip) before initiating the actual pull with your Arms. ....

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  • Lifting Weights Stunts Kids Growth

    TheLower Body Squat + Upper Body Pull combo andLower Body Pull + Upper Body Push areExcellent synergistic exercisesfor youngathletes. James is a 12 yr old Baseball player and it is very first time under the Barbell with 33 Pounds and I have progressed him from :
    Air Squat
    Goblet Squat
    Back Squat This has been over 4 weeks James with twiceweek training, since starting at BKAthletics The same principles have been applied with the Kettlebell DL.
    BodyWeightHinge
    LightDumbbell Romanian Deadlifts
    KettleBell Progressions through 16,26,35,44,53,60,70 Pounds
    Next Progression is working onto the Barbell Deadlift The key to training any young ....

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  • Friday 12/29 WOD

    PERFORMANCE
    A. Every 2 Min x 6 sets : Squat Snatch + Below Knee Squat Snatch + Above Knee Squat Snatch Rest 2 Min B. Every 2 min x 6 sets: Build to a tough Complex of - 1 Squat Clean +1 Push Jerk + 1Split Jerk + C. EMOM x 16 mins ALL TOUGH Sets:
    3-4 CGBP @ 40X1
    3-4 Wide Grip PronatedPullUps @ 40X0
    3-4 DB Push Press @ 22X2
    3-4 Wide Grip Pronated Pullups @ 40X0 + AbsOfSteel -Day 25

    10 Prone Tucks Rest 10 Sec 10 Ball Slams -HARD Rest 30 sec x 5 FITNESS: A. Every 2 Min x 6 sets : PowerSnatch + Below Knee Power Snatch + Above Knee PowerSnatch Rest 2 Min B. Every 2 min x 6 sets: Build to a Tough Complex of -1 Squat Clean +1 Push Jerk + 1Split Jerk + C.EMOM x 16 mins ALL TOUGH Sets: ....

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  • Personal Training in Fairfield - BKAthletics - Homeopathic Remedies For Viral Flu

    Homeopathic Remedies For Viral Flu

    I Copped a viral bug on Friday, with the first tell my AM Aerobic Sesh when I couldn’t sustain a manageable pace. The PM session second nudge was a distinct lack of Strength and 2 separate little coughs later in the afternoon. Ya know your not right when the Coffee isn’t appealing on Saturday morning so I backed off the Breathing Training and went on full offense to knock it out: Priority was making sure sleep was DIALED with 8-9qualityhours and Upped waterconsumption to 1 Gallon a Day. -Upped Vit D -Upped Co - Enzyme -Crushed Singer’s Extra Strength Herbal Throat Spray -Crushed VIt C and Zinc Lozenges -Green Tea in PM -Crushed Honey and ....

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  • Everything I Did To Get Shredded At The Age Of 43

    Great Nutrition Article from my own Nutrition Coach Mike Kesthely, who is also Owner / Creator of Nova3 Labs
    Supplements. YOU ARE NOT ENTITLED TO ANYTHING
    . Results come from the equation of action + discipline + consistency + planning. This should be a mantra that every man, woman, and child speaks to themselves daily. Harsh? Maybe. True? Absolutely. And it can be applied to every facet of life. I had essentially forgotten this, but in early 2016 I came to embrace it.
    So back in March, I decided I needed to get my shit together. For the past three months, I had done NOTHING regarding training or nutrition—I wasn’t tracking macros, I was barely ....

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  • Saturday 12/23 WOD

    PERFORMANCE & FITNESS
    ''MaximalAerobicPower''
    30/30—>60/60—>90/90 5 rounds @ 85-90%/High Effort: 30 sec Squat Clean Thrusters @ 75-55# 30 sec Walk 30 sec Jumping Switch Lunges 30 sec Walk 30 sec Bike 30 sec Walk + Rest 3 Min + 2 rounds @ 85-90%/High Effort: 1 min Alternating DB Power Snatch @ 45-50#/30-35# 1 min Walk 1 min DB Thrusters @ 25/15# 1 min Walk 1 min Row 1 min Walk + Rest 3 Min + 2 round @ 85-90%/High Effort: 90 sec Step Down Box Jumps @ 30/24" 90 secWalk 90 sec Burpees to 6” OH 90 secWalk 90 secDU 90 secWalk + AbsOSSteel - Day 20 5 Rounds : 10 Crossover Sit Ups L 10 Crossover Sit Ups R 5 Around The World L 5 Around the World R rest ....

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  • Sunday 12/24 WOD

    PERFORMANCE& FITNESS:
    12 Min@75% Easy Effort: 4 MinRow 4 Min Bike 4 Min Shuttle Run + AbsOfSteelEMOM x 16 Min:
    10 GHR
    30 sec L Arm Suitcase Carry - Heavy
    30 sec RArm Suitcase Carry - Heavy
    30 sec L- Sit From Bar + ''DeathBy10Meters''
    Run 10 Meters and increase each minute by 10 till you cannot accomplish the task ....

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  • Personal Training - Colin Arsenault

    Great session with Col last week where the focus was on him improving his Snatch and Kip Pullups Snatch
    Col started light at 65 pounds and I added 10# every second set to see WHERE his ceiling was and WHY>> Mechanics, Mobility and/or Strength . When we got to 115# everything was sailing smoothly then the wall hit at 125# through an inability to pull under the Bar and also Thoracic ( mid/ upper back tightness). Improving his Hip and Ankle Range Of Motion ( ROM) will also allow a much better set up at the start. The key for Col, being relatively new to any form of Snatching is to hit PERFECT reps in the range of 70-85% (80-95 pounds) . And not just 5-10 reps but ....

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  • Monday 11/27 WOD

    Mon: PERFORMANCE
    A. Front Squat @ 20X1- Build to a tough 2 in 12 Min B1. Weighted Ring pullups @ 40X0: 2-3 x 5; rest 60 sec B2. DB Z Press@ 40X0: 4-6 x 5: rest 60 sec + EMOM x 20 Min @
    High Effort
    : 1. 15 Wall Ball @ 20/14 >> 12" Feet ( low riders stay at 10-11'' Feet:) 2. 12/8 Cal Bike 3. 9 DB Power Cleans @ 45-50/35# 4. 6 Burpee Box Jump Overs @ 30/24# FITNESS
    A1. Weighted Ring pullups @ 40X0: 2-3 x 5; rest 60 sec A2. DB Z Press @ 40X0: 4-6 x 5: rest 60 sec B. Front Squat @ 20X1- Build to a tough 2 in 12 Min + EMOM x 20 Min @
    High Effort:
    1. 15 Wall Ball @ 14/10 >> 12" Feet ( low riders stay at 10-11'' Feet:) 2. 12/8 Cal Bike 3. 9 DB Power Cleans @ ....

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  • Tuesday 11/28 WOD

    PERFORMANCE & FITNESS

    ''BrainTRAIN''
    10 Rounds @ Increasing Pace: 200 Meter Run 8 Pullups or Ring Rows 8 HR PushUps Walk Rest 1 Min * 1st set Easy * 5th Set Mod *10th Set ALL OUT + 4 rounds: Windshield Wiper x 10 each side Around the world x 10 each side Hip extension x 10 heels to ceiling W small movement (Can put hands under butt as scale) 30 sec between rounds ....

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  • Wednesday 11/29 WOD

    PERFORMANCE
    5 Min Prep... A. EMOM x 5 Min 1Snatch @ 65- 85% maxall perfect reps 5 Min Prep.. B.EMOMx 5 Min: 1 Clean & Jerk @ 65- 85% all perfect reps + ''EndZone''
    5 MinAMRAP 85-90% Effort: 1K/800m Row AMRAP GTO @ 135/95# in remaining time rest 5min + 5 Min AMRAP @ 85-90% Effort: 750/600mRow AMRAP KB Swings @ 70/53# in remaining time rest 5 min + 5 MinAMRAP @ 85-90% Effort: 500/400M Row AMRAP DU in remaining Time FITNESS:
    5 Min Prep... A. EMOM x 5 Min 1Snatch @ 65- 85% maxall perfect reps 5 Min Prep.. B.EMOMx 5 Min: 1 Clean & Jerk @ 65- 85% all perfect reps + ''EndZone''
    5 ....

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  • Thursday 11/30 WOD

    PERFORMANCE & FITNESS
    ''SustainTrain''
    6 Sets @ 85-90% High Effort: 60 Sec Row 60 Sec Walk 60 Sec Bike 60 Sec Walk 60 Sec Ski 60 sec Walk ....

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  • Tuesday 11/21 WOD

    PERFORMANCE & FITNESS:
    '' BrainTRAIN'' A. 3 Sets @ Increasing Cals per set 2 Min Row Cals WALK Rest 2 Min between sets + B. 3 sets @ increasing pace per set 400 Meter Run WALK Rest 2 Min between sets + C. 3 Sets @ increasing Cals per set 2 Min Ski Cals WALK Rest 2 Min between sets + D. 3 Sets @ 85-90% increasing Cals per set 2 Min Bike Cals WALK Rest 2 Min between sets Notes: - The Only aim today is to increase your pace every set. - There is a 20 Burpee penalty on each set you do not increase your effort
    ....

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  • Wednesday 11/22 WOD

    PERFORMANCE:

    A.EMOM x 8 Min: 1 SquatSnatch - build to a moderate single Rest 2 Min B. EMOM x 8 Min: 1SquatClean &Split Jerk - build to a tough single + “RockOn''
    On A 12 Min Clock complete 8 rounds of: 20 seconds on/ 10 seconds off Ab Mat Sit-Ups ( unanchored) Deadlifts @ 165/115# DU FITNESS:
    A. EMOM x 8 Min : 1Snatch Pull + 1 PowerSnatch - Start light and build small rest 2 min B. EMOM x 8 Min: 1SquatClean &SplitJerk - build to a tough single + “RockOn''
    On A 12 Min Clock : 20 seconds on/ 10 seconds off Ab Mat Sit-Ups ( unanchored) Deadlifts @ 135/95# DU ....

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  • Thursday 11/23 WOD

    PERFORMANCE
    “Popeye''
    3 Rounds: 50/35 Cal Row 100 DU 200 Meter Farmers Carry @ 70#/53# FITNESS
    “Popeye''
    3 Rounds: 50/35 Cal Row 200 Single Unders 200 Meter Farmers Carry @ 53/35# ....

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  • Friday 11/24 WOD

    ERFORMANCE
    A. Front Squat @ 20X1: Build to a Tough 3 In 12 Min B1. DB Bench Press @40X1; 4-6 x 4; rest 60 sec B2. Bent Over Row @ 40X1: 4-6 x 4; rest 60 sec + ''DirtyTurty''
    3 Rounds: 10 Front Squats @ 165/115# 10 CTB 10 Burpees FITNESS
    A1.DB Bench Press @40X1; 4-6 x 4; rest 60 sec A2..Bent Over Row @ 40X1: 4-6 x 4; rest 60 sec B. Front Squat @ 20X1: Build to a Tough 3 In 12 Min + ''DirtyTurty''
    3 Rounds: 10 Front Squats @ 135/95# 10 Pull-ups 10 Burpees ....

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  • Tuesday 11/14 WOD

    PERFORMANCE & FITNESS:
    '' PeakHourTRAIN''
    A. 3 Sets @ 85-90% High Effort: 500/400 Meter Row WALK Rest 2 Min between sets + B. 3 sets @ 85-90% Hight Effort: 20 x 50'' Shuttle Run WALK Rest 2 Min between sets + C. 3 Sets @ 85-90% High Effort: 500/400 Meter Ski WALK Rest 2 Min between sets + D. 3 Sets @ 85-90% High Effort: 35/20 Cal Bike WALK Rest 2 Min between sets + 10V-Ups x 6; rest 20 sec Notes: Improve on last weeks effort with 1-3 secs MAX difference between sets ....

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  • Wednesday 11/15 WOD

    PERFORMANCE:
    A. SkillEMOM X 16 Min:
    MU
    Pistol
    HS Walk
    Rope Climb + B. “Ballin”
    For Time: 25 Deadlift @185/135# 50 Wallball @20/14# 75/50 Cal Bike 25 Deadlift @185/35# 50 Wallball@ 20/14# 75/50 Cal Row FITNESS
    A. 'Ballin''
    For Time; 25 Deadlift @135/95# 50 Wallball @14/10# 75/50 Cal Bike 25 Deadlift @135/95# 50 Wallball@14/10# 75/50 Cal Row + B.Midline: 4 rounds: Windshield Wiper x 10 each side Around the world x 10 each side Hip extension x 10 heels to ceiling W small movement (Can put hands under butt as scale) 30 sec between rounds ....

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  • Thursday 11/16 WOD

    PERFORMANCE:
    “TheBurden”
    15-10-5 KB Swings @70/53# TTB 800 Meter Run with plate@ 45/25# 5-10-15 KB Swings @70/53# TTB FITNESS
    “TheBurden”
    15-10-5 Kettlebell Swings @53/35# Toes Thru Rings 800 Meter run with plate @ 45/25# 5-10-15 KBSwings @53/35# Toes Thru Rings ....

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  • Friday 11/17 WOD

    PERFORMANCE & FITNESS:
    A. Front Squat - Build to a Tough 4 In 12 Min B1. DB Bench Press @40X1; 5-7 x 4; rest 60 sec B2. Bent Over Row @ 40X1: 5-7 x 4; rest 60 sec + “
    Chukka

    3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps @24/20# Notes:
    Fitness complete B1 /B2 first at 5.30am then Front Squat ....

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  • Saturday 11/18 WOD

    PERFORMANCE:
    2 Person Team: “ZeroDark30”
    0 – 12 Min: 1600/1200m Run Max Clean & Jerks @ 135/95# in time remaining Rest :12min – 15Min + 15 Min – 23 Min: 800/600 Meter Run Max Power Snatch @ 115/80# in time remaining Rest: 23min – 26min + 26 Min – 30Min: 400/300 Meter Run Max Thrusters @95/65# in time remaining FITNESS
    2 Person Team: “ZeroDark30"
    0 – 12 Min: 1600/1200m Run Max Clean & Jerks @ 115/80# in time remaining Rest :12min – 15 Min + 15 Min – 23 Min: 800/600 Meter Run Max Power Snatch @ 95/65# in time remaining Rest: 23Min– 26 min + 26 Min – 30Min: 400/300 Meter Run Max Thrusters ....

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  • Sunday 11/19 WOD

    “ArseDeep”
    50 Cal Row/Bike 50'' Walking Lunge 40 Cal Row/Bike 50'' Walking Lunge 30 Cal Row/Bike 50'' Walking Lunge 20 CalRow/Bike 50'' Walking Lunge 10 Cal Row/Bike 50'' Walking Lunge ....

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  • Tuesday 11/7 WOD

    PERFORMANCE & FITNESS:
    '' PeakHourTRAIN''
    A. 3 Sets @ 85-90%High Effort: 500/400 Meter Row WALK Rest 2 Min between sets + B. 3 sets @ 85-90% Hight Effort: 400 Meter Run WALK Rest 2 Min between sets + C. 3 Sets @ 85-90% High Effort: 500/400 Meter Ski WALK Rest 2 Min between sets + D. 3 Sets @ 85-90% High Effort: 30/20 Cal Bike WALK Rest 2 Min between sets Notes:
    85-90% Effort is High Power TRAINING >> not ass smacking on the floor, I am wiped TESTING. Learn, Train and KNOW the difference. ....

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  • Wednesday 11/8 WOD

    PERFORMANCE:
    A. SKILL EMOM x 5: Snatch Balance x 2-3 Light and fast, stabilize in bottom 2 secs before recovering B. Snatch Pull + Hang Squat Snatch + Squat Snatch C. EMOM x 7 Min: Squat Snatch : Build to a MFD + D.. “Oxygen”
    7 Min AMRAP of Power Snatches @ 115/80# *EMOM starting at 0:00 you must complete7 Wall Balls @ 20-30/14-20# + 3 Sets: 20 Crunches with fingers behind ears - head and shoulders off ground elbows back 20 Side Crunches with fingers besides ears - elbow towards hip 20 Flutter kicks in hollow position -lower back MUST be connected to floor throughout - hands under butt as scale FITNESS:
    A. EMOM x 5 Min: Snatch Pull + Hang Power ....

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  • Thursday 11/9 WOD

    PERFORMANCE:

    “Dominos”
    25-20-15-10 KB Swings @ 70/53# Burpees 400 Meter Run FITNESS

    “Dominos”
    25-20-15-10 KB Swings @ 53/35# Burpees 400 Meter Run ....

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  • Fridy 11/10 WOD

    PERFORMANCE
    A. Front Squat - Build to a moderate 6 reps in 12 Min B1. DB Bench Press @40X0; 6-8 x 3; rest 60 sec B2. Bent Over Barbell Rows @ 40X0; 6-8 x 3; rest 60 sec + ''TheCage''
    3 Rounds: 10 Front Squats @ 165/115# 20 Pull-Ups 50 DU FITNESS
    A1. DB Bench Press @40X0; 6-8 x 3; rest 60 sec A2. Bent Over Barbell Rows @ 40X0; 6-8 x 3; rest 60 sec B. Front Squat - Build to a moderate 6 reps in 12 Min + 'TheCage'
    3 Rounds: 10 Front Squats @ 115/80# 20 Pull-Ups 100 Single Unders ....

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  • Saturday 11/11 WOD

    PERFORMANCE & FITNESS:
    ''AerobicTrain''
    Teams of 3: 100 KB Swings @ 53/35# 2K Row 3K Bike 2K Row 100 Box Jumps + 3 sets: 10 Supermans 20 alt superman with 1 sec hold 20 sec isometric hold rest 30 sec between sets Notes:
    Players must Switch out KB and BJ every 10 Reps >>> andswitch out every 200meters on Row and Bike ....

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  • Sunday 11/12 WOD

    PERFORMANCE & FITNESS
    “ClimbCindy”
    EMOM x 20 Min: Even: 1 Round of “Cindy” Odd: 3 Deadlifts (Climb in Weight each set) Notes:
    1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats ....

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  • Monday 11/6 WOD

    It is tough at times to know where you sit at times when lifting, and its even moredaunting when you really have NFI what your previous best lifts were. Over thenext 5 weeks we will be Front Squatting every week Monday and Friday to improve your 1RM AND improve your Squat Clean. If you care about getting stronger and be morecomfortable under the Barbell, it is highly advised for you to track your ## lifted each week as we will be decreasing reps each week in an easy format and we want your weights to go UP! Alongside the Front Squat on Monday and Friday we will be looking to improve : Mon: Upper Body Vertical Push + Pull ( Eg: Strict Press + PullUps) Fri: Upper ....

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  • Monday 10/30 WOD

    PERFORMANCE & FITNESS:
    ''IntervalTrain'
    3 sets @ 85-90% effort: 400 Meter Row WALK Rest 2 Min + 3 sets @ 85-90% High Effort: 400 Meter Ski WALK Rest 2 Min + 3 sets @ 85-90% High Effort: 25/20 Cal Bike WALK rest 2 Min ....

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  • Tuesday 10/31 WOD

    PERFORMANCE:
    ''SoundTheAlarm''
    For Time: 3 Rounds of: 7 Thrusters @75/55# 7 Pull-ups 7 Burpees then... 600 meter Run then immediately repeat... 3 Rounds of: 7 Thrusters @75/55# 7 Pull-ups 7 Burpees then... 600 meter Run to Finish. FITNESS
    ''SoundTheAlarm''
    For Time: 3 Rounds of.. 7 Thrusters @65/55# 7 Pull-ups or Jumping CTB PullUps 7 Burpees then... 600 meter Run then immediately repeat... 3 Rounds : 7 Thrusters @65/55# 7 Pull-ups OR Jumping CTB PullUps 7 Burpees then... 600 meter Run to Finish. Notes :
    No ring rows today > The Pullups must be done fast >> High Speed >> Low Drag:) ....

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  • Wednesday 11/1 WOD

    PERFORMANCE:
    A. EMOM x 5: Clean Pull + Hang Power Clean + Power Clean @ 45-60% of PC 1RM B. EMOM x6: Build to a MFDPower Clean Single + ''PowerUp''
    7 MinAscending Ladder: 1 Power Clean @ 135-155/95-105# + 30 Double Unders 2 Power Clean @ 135-155/95-105# + 30 Double Unders 3 Power Clean @ 135-155/95-105# + 30 Double Unders #Add 1 Power Clean per round FITNESS:
    A. EMOM 5: Clean Pull + Hang Power Clean + Power Clean @ 45-60% of PC 1RM B. EMOM 6: Build to a MFDPower Clean Single + ''PowerUp''
    7 MinAscending Ladder: 1 Power Clean @ 115/80# + 60 Single Unders 2 Power Clean @ 115/80#+ 60 Single Unders 3 Power Clean @115/80# + 60 Single Unders #Add 1 Power Clean per round ....

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  • Thursday 11/2 WOD

    PERFORMANCE:
    “NoHiding''
    15 Min AMRAP @85-90% High Effort: 30/20 Cal Bike 15 TTB or Toes Through Rings 12 Front Rack Reverse Lunges @ 95/65# ( Step backIn place> not walking up floor) 9 Ring Dips FITNESS
    ''NoHiding''
    15 MinAMRAP @ 85-90% HIGH Effort: 30/20 Cal Bike 15 Toes Through Rings 12 Front Rack Reverse Lunges @ 75/55# 9 Hand Release Push-ups ....

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  • Friday 11/3 WOD

    PERFORMANCE:
    A. 12 Min at 75% easy effort: Row 200 Meters 10 No Jump Burpees 10 Lite KB Swings 10 Air Squats 20 Sec HS Hold + B. Row 30 Sec (Building every 5 sec to all out last 5 seconds ) x 3; walk rest 2.30 C.Deadlift - Build to a concentric single in a few sets ( only I tough one) + D.3 rounds @ 75-85% effort with Light Load ( 135-165/95-135) 5 TnGDL 3 Fast HSPU walk rest 3-4 min + E.3 rounds @ Game Pace wGame weight 5 TnGDL 3 Fast HSPU Rest 3-4 Min + F.“Diane”
    21-15-9 Deadlifts @ 225/155# HSPU FITNESS:

    A. 12 Min at 75% easy effort: Bike 200 Meters 10 No Jump Burpees 10 Lite KB Swings 10 Air Squats 20 Sec HS Hold + B. ....

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  • Saturday 11/4 WOD

    PERFORMANCE
    “ChippaDippa''
    20 MinAMRAP for Max Reps: 50 Wall Balls @ 20/14# 50 Double Unders 40 Toes To Bar 40Box Jumps @ 24/20# 30 Chest to Bar 30 Burpees 20 Cleans @ 135/95# 20 Shoulder To Overhead (S TO) @ 135/95# 10 Snatches@ 135/95# 10 Ring Muscle-Ups FITNESS
    ''ChippaDippa''
    20 MinAMRAP for Max Reps: 50 Wall Balls @ 20/14# 50 Single Unders 40 Box Jumps @ 24/20# 40 Knees to Chest 30 Pull-ups 30 Burpees 20 Cleans @ 95/65# 20 Shoulder To Overhead (STO) @95/65# 10 Snatches @ 95/65# 10 Burpee Pull-ups Notes:
    Cleans> Snatches > STOcan be done ''anywhichway'' you choose to get job done efficiently. ....

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  • Sunday 11/5 WOD

    PaceTrain
    ''NeedlePricker''
    10 Sets @ increased effort per set: 200 M Row 50'' Shuttle Run x 8 200 M Ski WALK rest 2 Min between digs
    1st Set EZ
    Faster Per set
    Last set Brutal ....

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  • Sunday 10/29 WOD

    PERFORMANCE & FITNESS
    ''LetItGo''
    12 Min AMRAP: 3 Cal Row, 3 Hand Release Push-ups 6 Cal Row, 6 Hand Release Push-ups 9 Cal Row, 9 Hand Release Push-ups jumping by 3 reps each round…… ....

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  • Saturday 10/28 WOD

    Barbells For Boobs
    ' 'GraceKelly''
    2 Person Team For Time: 30 Clean & Jerks @ 135/95# Right Into... 3 Rounds : 400 Meter Run 30 Box Jumps @ 24/20'' 30 Wall Ball @ 20/14# to 10'' Notes:
    Players may switch out reps any which way, with both cats running 400 each round ....

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  • Friday 10/27 WOD

    PERFORMANCE & FITNESS:
    A. 30 TGU @ Light Load + “SustainTrain”
    5 sets @ 85-90% High Power 30 Sec Row 30 Sec Walk 30 Sec Box Jumps 30 sec Walk 30 Sec Ski 30 Sec Walk 30 Sec Burpees 30 Sec Walk 30 Sec Bike 30 Sec Walk 30 Sec DU 30 Sec Walk # Track Cals and Reps. The aim is to SUSTAIN work Set 1 through >>>5 ....

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  • Thursday 10/26 WOD

    PERFORMANCE & FITNESS:
    ''FlowFly''
    20 Min @ 85-90% High effort: 2 Parallel Grip Ring Pullups or Bar Banded Pullups 4 Hand Release Push-ups 6 KB Swing @ 53/35# 8 Walking Lunges 20 DU ....

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  • Wednesday 10/25 WOD

    PERFORMANCE A. Strict Press @11X1: 3-4 x 3; rest 2 Min B.Jerk Balance 3 x 3 @ light load - rest as needed C. Split Jerk - build to a tough single in 10 min + ''MidlineMadness'' 9 Min AMRAP: 7 TTB 5 Front Squats @ 135/95# 100 Meter Run FITNESS A. 20 Min SKILL EMOM : 1. 1 Rope Climb 2. 10 Back Ext 3. 20 sec Side Plank L/R 4. 30 sec DU 5. 4 KB Snatch Each Arm + B. Strict Press @11X1: 3-4 x 3; rest 2 Min C.Jerk Balance 3 x 3 @ light load - rest 60 sec D. Split Jerk - build to a tough single in 10 min + ''MidlineMadness'' 9 Min AMRAP: 7 TTB / Toes Through Rings 5 Front Squats @ 115/75# 100 Meter Run
    ....

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  • Tuesday 10/24 WOD

    PERFORMANCE:
    “IntervalTrain''
    5 Min AMRAP: 7 Rounds of “The Chief” @ 115/80# Max Cal Bike rest 5 min 5 Min AMRAP 6 Rounds of “The Chief” @ 135/95# Max Cal Bike rest 5 min 5 Min AMRAP : 5 Rounds of “The Chief” @ 155/105# Max Cal Bike FITNESS
    “IntervalTrain''
    5 Min AMRAP 7 Rounds of “The Chief” @ 95/65# Max Cal Row rest 5 min 5 Min AMRAP: 6 Rounds of “The Chief” @115/80# Max Cal Row rest 5 min 5 Min AMRAP; 5 Rounds of “The Chief” @ 135/95# Max Cal Row Notes: - 1 rounds Chief = 3 Power Cleans + 6 Pushups + 9 Air Squats ....

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  • Monday 10/23 WOD

    PERFORMANCE
    A. EMOM x 10 Min: odd: 5 Strict Def HSPU - UB sets even: 1 Legless Rope Climb + “BackToBack''
    21-15-9 Box Jump Overs @ 24/20# Pull-Ups Right into… 21-15-9 DB Snatch @45-50/25-35# Cal Row + 10 min: 40 sec Left Arm Suitcase Carry @ 53-70# 40 sec Right Arm Suitcase Carry @ 53-70# 40 sec Front Plank FITNESS
    A. “BackToBack''
    21-15-9 Box Jump Overs @ 24/20# Pull-Ups Right into… 21-15-9 DB Snatch @ 45-50/25-35# Cal Row + B. 10 min: 40 sec Left Arm Suitcase Carry @ 53-70# 40 sec Right Arm Suitcase Carry @ 53-70# 40 sec Front Plank ....

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  • Monday 10/23 WOD

    PERFORMANCE
    A. EMOM x 10 Min: odd: 5 Strict Def HSPU - UB sets even: 1 Legless Rope Climb + “BackToBack''
    21-15-9 Box Jump Overs @ 24/20# Pull-Ups Right into… 21-15-9 DB Snatch @45-50/25-35# Cal Row + 10 min: 40 sec Left Arm Suitcase Carry @ 53-70# 40 sec Right Arm Suitcase Carry @ 53-70# 40 sec Front Plank FITNESS
    A. “BackToBack''
    21-15-9 Box Jump Overs @ 24/20# Pull-Ups Right into… 21-15-9 DB Snatch @ 45-50/25-35# Cal Row + B. 10 min: 40 sec Left Arm Suitcase Carry @ 53-70# 40 sec Right Arm Suitcase Carry @ 53-70# 40 sec Front Plank ....

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  • Sunday 10/22 WOD

    ''PartnerBikeAssault''
    30-25-20-15-10-5 Calmen 18-15-12-9-6-3 Calwomen *After each set -Complete1 round of... 5 Strict Pullups 10 Pushups 15 Situps ....

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  • Saturday 10/21 WOD

    Annie doing 155# DT>> which is 5 FULL ROUNDS> Notice her catch on Hang Power Cleans with elbows literally parallel to the floor like her Front Squat would be >>>and because she is so flexible never lets go of her Hook Grip. Highest order Poop right here PERFORMANCE
    “VitD3”
    For Time: 600m Run 2 Rounds of “DT” @ 135/95# 600m Run 2 Rounds of “DT” 600m Run 2 Rounds of “DT” 600m Run FITNESS
    “VitD3”
    For Time: 600m Run 2 Rounds of “DT” @ 115/75# 600m Run 2 Rounds of “DT” 600m Run 2 Rounds of “DT” 600m Run ##1 Round DT = 12 Deadlift ....

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  • Friday 10/20 WOD

    PERFORMANCE & FITNESS:
    'Sustain Train''
    30 Min @ 85-90% effort 30 secRow 30 sec walk 30 secSki 30 sec walk 30 secBike 30 sec walk PERFORMANCE
    A. SKILLEMOM x 16 Min:
    Ring MU
    HSPU
    Rope Climb
    Pistols # ALL work here quality reps >>non taxing >> under 30 sec + B.Squat Clean - Start @ 60% of 1RM and add 10# each min to MFD + C. ''Arrested”
    8 MinAMRAP: 3 Thrusters @95/65# 3 Toes to Bar 6 Thrusters @95/65# 6 Toes to Bar 9 Thrusters @95/65# 9 Toes to Bar 12 12...etc FITNESS
    A.Squat Clean - Start @ 60% of 1RM and add 10# each min to MFD B. “Arrested''
    8 MinAMRAP: 3 Thrusters ....

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  • Thursday 10/12 WOD

    ' TheSustainTrain''
    30 Min @ 85-90% effort 30 secRow Calories 30 sec walk 30 secSki Calories 30 sec walk 30 secBike Calories 30 sec walk #Aim for the same Cals each set ....

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  • Wednesday 10/18 WOD

    Ferrari last week. 7.45 Row- 6.25 Burpees - 5.40 DU
    PERFORMANCE:
    '' Ferrari''
    20 Min AMRAP: 2K Row 100 No Jump Burpees AMRAP DU in remaining Time FITNESS
    ''Ferrari''
    20 Min AMRAP: 2K Row 100 No Jump Burpees AMRAP Single Unders in remaining Time ....

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  • Tuesday 10/17 WOD

    ''The HealthLift''

    A Classic from the vault with Coach
    Glassman.

    PERFORMANCE
    ''KickYaHindHorse''
    5 Min AMRAP @ 85-90% high power 600m Run Buy-In 12 Deadlifts @ 185/135# 12 Box Jumps WALK Rest 5 Min 5 Min AMRAP @ 85-90%high power 400m Run Buy-In 9 Deadlifts @ 225/155# 9 Box Jumps WALK Rest 5 Min 5 Min AMRAP @85-90% high power 200m Run Buy-In 6 Deadlifts @ 275/185# 6 Box Jumps FITNESS:
    ''KickYaHindHorse''
    5 Min AMRAP @ 85-90% high power 600m Run Buy-In 12 Deadlifts @ 135/95# 12 Box Jumps WALK Rest 5 Min 5 Min AMRAP @ 85-90% high power 400m Run Buy-In 9 Deadlifts @ 165/115# 9 Box Jumps WALK Rest 5 Min 5 Min AMRAP @ ....

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  • Monday 10/16 WOD

    Great Instructional Piece on The OverHead Squat

    PERFORMANCE:
    A.Every 2.30 x 4 sets: 3-4Front Squat @ 30X1; + B. ' 'ElasticMan''
    60/45 Cal Row Buy In then... 27-21-15-9 KB Swings @53-35-44# OHS @ 75/55# + 60 Sec FLR on Rings x 3; rest 60 sec FITNESS:
    A.Every 90 sec x 8 sets:1 Snatch Deadlift + 1HangPower Snatch + 1 OHS - Build small each set to a solid Complex B.Every 2.30 for 4 Sets: 3-4 Front Squat @ 30X1 tempo C. 15 sec ALL OUTBike Sprint x 4; rest 2.45 + ''ElasticMan''
    50/35 Cal Bike Buy In then... 27-21-15-9 KB Swings @ 53/35# OHS @ 12-35/ 35-55# ....

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  • Sunday 10/15 WOD

    ''SundaySwole''
    EMOM x 16 Min; 1..12DB Bench Press 2. 30 sec Ring Dip Lockout 3. 10 Bent Over BBRows 4. 30 Sec HS Hold + EMOM x 15 Min:
    10-12 DBHammer Curls @ 20X0 Tempo
    10-12 DB Skull Crushers @ 20X0
    10-12 Stab BallProne Tucks @ 20X0 ....

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  • Saturday 10/14 WOD

    ''HangToRun''
    For Time: 800m Run 21Toes-to-Bar or Toes Through Rings 15 Hang Power Snatches @ 95/65# or75/55# 600m Run 21Toes-to-Bar or Toes Through Rings 15 Hang Power Snatches @ 95/65# or75/55# 400m Run 21Toes-to-Bar or Toes Through Rings 15 Hang Power Snatches @ 95/65# or75/55# ....

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  • Friday 10/13 WOD



    PERFORMANCE:
    “EvenSteven''
    20 Min AMRAP: Teams of 2 5 Front Squats @155/95 -From Floor 7 Burps over Bar 9/6 Cal Bike FITNESS:
    ''EvenSteven''
    20 Min AMRAP: Teams of 2 5 Front Squats @125/80# -From Floor 7 Burps over Bar 9/6 Cal Row ....

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  • Thursday 10/12 WOD


    ''SuperCircuit''
    40 sec on /20 sec off x 30 min: Bike RussianKB Swings @ 53/35# No jump Burpees Row DB Hang Squat Cleans @ 35/20# Box Jumps ....

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  • Wednesday 10/11 WOD

    PERFORMANCE:
    A. Every 2 Min for 5 sets:TnGDeadlift - Build to a Tough set of 3 + B.
    ''LowDown''
    For Time: 15 Deadlifts @185/135# 30 Sit-ups 12 Deadlifts @185/135# 24 Sit-ups 9 Deadlifts @185/135# 18 Sit-ups 6 Deadlifts @185/135# 12 Sit-ups 3 Deadlifts @185/135# 6 Sit-ups + 20 Min @ EZeffort: 15 Cal Row 100'' L Arm OH Carry 100'' R Arm OH Carry 15 Cal Bike 50'' Walking Lunge 50'' Core Bear Crawl FITNESS:
    A. 20 Min @ EZ effort: 15 Cal Row 100'' L Arm OH Carry 100'' R Arm OH Carry 15 Cal Bike 50'' Walking Lunge 50'' Core Bear Crawl + B. Every 2 Min x 5 sets:TnGDeadlift - Build to a Tough set of 3 + C.
    'LowDown''
    For Time: 15 Deadlifts @155/105# 30 ....

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  • Tuesday 1010 WOD

    Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. PERFORMANCE:

    “Glen”
    30 Clean & Jerks @ 135/95# in singles 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees FITNESS:
    “Glen”
    30 Clean & Jerks @ 115/75# in singles 1 Mile Run 5 Rope Climbs OR 10 strict PullUps ( BWT/ Banded) 1 Mile Run 100 Burpees ....

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  • Monday 10/9 WOD


    PERFORMANCE:
    A. 16 Min Skill EMOM:
    30 secTTB/ Toes Thru Rings
    30 sec FASTDU
    1 ToughAlt KBTGU
    20-30 sec Ring Dip Lockout + 3 Rounds: 25Wallball @ 20/14# 20/15 Cal Row 15 Box Jumps @ 24/20″ 10 AltDB Snatches @ 45-50/35-40# FITNESS:
    3 Rounds: 25Wallball @ 20/14# 20/15 Cal Row 15 Box Jumps @ 24/20″ 10 AltDB Snatches @ 45/30# + 16 Min Skill EMOM:
    30 secTTB/ Toes Thru Rings
    30 sec FASTDU
    1 ToughAlt KBTGU
    20-30 sec Ring/Bar Dip Lockout ....

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  • Sunday 10/7 WOD

    PERFORMANCE & FITNESS
    ''Winterland''
    7 Sets @ Negative Splits: 200 Meter Run 10 Cal Row 200 Meter Bike 10 Cal Ski Rest 3 min between Sets ....

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  • Saturday 10/6 WOD

    PERFORMANCE & FITNESS:
    “HighHorse''
    Same Sex Teams of 3: 150/100 Cal Bike 75 Power Snatch @ 95/65# OR 75/55# 50 PullUps 150/100 Cal Bike 75 Clean & Jerks @ 135/95# OR 115/80# 50 Pullups ....

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  • Friday 10/6 WOD

    PERFORMANCE:
    GYM SkillEMOM x 12 Min:
    Wall FacingHSPU
    Pistols
    MU # Keep all work under 30 sec > solid reps + ''TheKellyCurse''
    3 Rounds: 75 DU 50 Air Squats 300 Meter Run FITNESS:
    ''The Kelly Curse''
    3 Rounds: 75 DU OR 150 Singles 50 Air Squats 300 Meter Run + EMOM x 12 Min:
    HSPU
    Pistols
    Kip CTB/Pullup
    ....

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  • Thursday 10/5 WOD

    PERFORMANCE & FITNESS:
    ''Grip It''
    15 Min AMRAP: 15 TTB/KTE 15 HR Push-ups 100m KB Farmers Carry @ 70/53# ....

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  • Wednesday 10/4 WOD

    PERFORMANCE:
    “FrontUp”
    A. Front Squat @ 20X1- Build To A Tough Single in 10 Min B. Squat Clean Thruster - Build to a Tough Single in 10 Min + EMOM x 10 Min: Odd: 200m Run Even: 5 Thrusters @ 115/75# + EMOM x 9 Min:
    10 Toes Thru Rings
    40 Sec FLR on Rings
    30 Sec SuperMan Hold FITNESS:
    ''FrontUp''
    A. Squat Clean Thruster - Build to a Tough Single in 10 Min B.Front Squat @ 20X1- Build To A Tough Single in 10 Min + EMOM x 10 Min: Odd: 200m Run Even: 5 Thrusters @ 95/65# + EMOM x 9 Min:
    10 Toes Thru Rings
    40 Sec FLR on Rings
    30 Sec SuperMan Hold ....

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  • Tuesday 10/3 WOD

    PERFORMANCE:
    ''AllShowOrGO''
    4 Min AMRAP : 24/18 Cal Row 18 Power Cleans @ 135/95# 12 Burpee Box Jump Overs @ 24/20″ Rest 4 Min 4 Min AMRAP : 24/18 Cal Row 18 Power Cleans @ 115/80# 12 Burpee Box Jump Overs @ 24/20″ Rest 4 Min 4 Min AMRAP: 24/18 Cal Row 18 Power Cleans @ 95/65# 12 Burpee Box Jump Overs @ 24/20″ FITNESS

    ''AllShoworGO''
    4 Min AMRAP : 24/18 Cal Row 18 Power Cleans @ 115/80# 12 Burpee Box Jump Overs @ 24/20″ Rest 4 Min 4 Min AMRAP : 24/18 Cal Row 18 Power Cleans @ 95/65# 12 Burpee Box Jump Overs @ 24/20″ Rest 4 Min 4 Min AMRAP: 24/18 Cal Row 18 Power Cleans @ 75/55# 12 Burpee Box Jump Overs @ 24/20″ ....

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  • Monday 10/2 WOD

    PERFORMANCE
    A. General:
    10 Mins @ increasing effort every 2 Min: 150 Meter Row 10 OH Squats with Dowel Rod 10 Burpees 2-3 Strict PullUps + B. DROM:
    EMOM x 9 Min:
    45 sec T- SPINE med ball Stretch
    45 secWorlds Greatest Stretch
    45 Sec T - Spine Bear Hug Foam Roll C. CNS Primer
    :30 MeterBuilder sprints outside x 3; walk back as rest recovery (every 10 meters increase pace75 -90% effort.You should feel jazzed>> buzzing after these sprints, NOT taxed) + D.4 Squat Jumps For Max height - alternate hands pressing in air ; Walk rest 60 sec x 1 E.
    Specific :
    Power Snatch - Build to a FEEL GREAT single in only a few sets + F ''Isabel''
    30 Snatches ....

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  • Sunday 10/1 WOD

    PERFORMANCE & FITNESS
    “'TwoBeFour"
    For Time: 2,000m Row* *EMOM: 4 Burpees ....

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  • Saturday 9/30 WOD

    PERFORMANCE
    “Daniel”
    50 Pull-Ups 400 Meter Run 21 Thrusters @ 95/65# 800 Meter Run 21 Thrusters @ 95/65# 400 Meter Run 50 Pull-Ups FITNESS:
    “Daniel”
    50 Jumping Kip or Kip BandedPull-Ups 400 Meter Run 21 Thrusters @ 75/45# 800 Meter Run 21 Thrusters @ 75/45# 400 Meter Run 50 Jumping Kipor Kip BandedPull-Ups ....

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  • Friday 9/29 WOD

    PERFORMANCE
    A.Every 75 sec for 10 sets: (15 DU as Buy In) 1 Power Snatch @ start at 50% and add 5-10# each set + ''OverIt
    '' 5 rounds: 10Power Snatches @ 95/65# 10Box Jump-Overs @ 24/20″ + 12 Min @ 75% EasyEffort: 200Meter Row 100 Suitcase carry L - Tough 10/7 Cal Bike 100 Suitcase carry R - Tough 10/7 Cal Ski FITNESS
    A. 12 Min @ 75% Effort: 200Meter Row 10 Air Squats 10/7 Cal Bike 10 Burpees 10/7 Cal Ski + 1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch x 8 sets ( Focus on getting tall with Triple extension on Snatch Pull and following through on Power Snatch;small builds -rest as needed) +
    “OverIt”
    5 ....

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  • Wednesday 9/27 WOD

    PERFORMANCE:
    A. SKILLEMOM x 16 Min:
    LeglessRope Climb
    6 Alt Pistols
    TTB -NO deadfish
    10''HS Walk - rest 10 sec -10''HS Walk # nothing more than 35 sec work
    B.EVERY 2 mIn for 5 sets: 2 TnG Deadlift ( only 1tough set here pls) + C.
    ''BendAndStretch''
    7 Min AMRAP: Wallballs @ 20/14# to 10/9'' **At the top of every minute starting at GO complete 5 Deadlifts @ 225/155# FITNESS:
    A.EVERY 2 mIn for 5 sets: 2 TnG Deadlift ( only 1tough set here pls) + ''BendAndStretch''
    7 Min AMRAP: Wallballs @ 20/14# to 10/9'' **At the top of every minute starting at GO complete 5 Deadlifts @ 185/135# + SKILLEMOM x 16 Min: 1. Rope Climb x 1 2. AltPistols x 10 3. TTB/KTE -NO deadfish 4. ....

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  • Thursday 9/28 WOD

    PERFORMANCE&FITNESS
    ''Tabata''
    (8 x 20sec on/10sec off) Bottom To BottomAir Squats Sit-ups Push-ups Calorie Row Complete all 8 intervals before progressing to next station Score = Total reps/calories ....

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  • Tuesday 9/26 WOD

    PERFORMANCE:
    4 Sets @ 85-90% Same PaceHigh Effort 1 Min Ski 1 Min Walk 1 Min Bike 1 Min Walk + “DownYouGO"
    2 Rounds For Time: 400m Run 30/20 Cal Bike 20 KB Swings @ 53/35# 10 Burpees FITNESS

    “DownYouGO"
    2 Rounds For Time: 400m Run 30/20 Cal Bike 20 KB Swings @ 53/35# 10 Burpees ....

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  • Monday 9/25 WOD

    PERFORMANCE:
    A. OHS Build to a Solid single in 12 Min: B. EMOM x 10 Min: odd: 7-10 UBCTB/COVP ( do not tear) even: 30 DU + ''Tight Spokes"
    15 Min AMRAP: 60/45 Cal Row as Buy In then.. 60 Double-unders 10 Overhead Squats @ 115/75# FITNESS:
    A. Tech Warmup x 10 sets: :Snatch Deadlift + Hang Power Snatch + OHS @ 31X1( only OHS at tempo) : rest as needed # All Start with dowel rod then add with SMALL increases EG: 12-22-33-38-43 . Only increase if OHS is solid as rock + ''Tight Spokes''
    15 Min AMRAP: 60/45 Cal Row as Buy In then... 60 Single-unders 10 Overhead Squats/ OHLunges @ 75/55# ....

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  • Sunday 9/24 WOD

    FiITNESS & PERFORMANCE
    ''The Time Trial''
    For Time: 150/100 Cal Bike* *Every Minute complete 4 Burpees ....

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  • Saturday 9/23 WOD

    FITNESS &PERFORMANCE:
    A. EMOM x 10 Min:Power Clean - Build to a Max For Day # Start @ 60% and add 5-10# Till Failure + “Cyclone"
    3 Rounds: 500 or600m Run 21 Power Cleans @ 70% of A ....

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  • FriYaY 9/22 WOD WOD

    A. 10 Min @ Increasing pace every 2 Min >>70-90% 100 Meter Ski 10 Squats 10 No Push Up Burpees 10 Swings B. EMOM x 10 Min: Squat Clean Thruster ( Start light and build each min to a solid single) + “Jackie”
    1000m Row 50 Thrusters @ 45/35# 30 Pull-ups FITNESS:
    A. 10 Min @ increasing pace every 2 Min >> 70-90% 100 Meter Row 10 Squats 10 No Push Up Burpees 10 Swings + “Jackie”
    1000m Row 50 Thrusters @ 45/35# 30 Pull-ups ....

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  • Thursday 9/21 WOD

    PERFORMANCE ''Run Annie Run''
    100 DU 50 Sit-ups 200m Run 80 DU 40 Sit-ups 200m Run 60 DU 30 Sit-ups 200m Run 40 DU 20 Sit-ups 200m Run 20 DU 10 Sit-ups 200m Run FITNESS
    “ RunAnnie Run”
    200 Single Unders (SU) 50 Sit-ups 200m Run 160 SU 40 Sit-ups 200m Run 120 SU 30 Sit-ups 200m Run 80 SU 20 Sit-ups 200m Run 40 SU 10 Sit-ups 200m Run ....

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  • Tuesday 9/19 WOD

    PERFORMANCE:
    ''Full Throttle''
    4 Min AMRAP 24 Hang Power Cleans @115/80# 24 Wallballs @20/14# 24 Cal Bike Rest 4 Min 4 MinAMRAP 18 Hang Power Cleans @115/80# 18 Wallballs @20/14# 18 Cal Bike Rest 4 Min 4 Min AMRAP: 12 Hang Power Cleans @115/80# 12 Wallballs 12 CalBike FITNESS:
    ''Full Throttle''
    4 Min AMRAP: 24 Hang Power Cleans @ 95/65# 24 DB Thrusters @ 20/10# 24 Cal Row Rest 4 Min 4 MinAMRAP 18 Hang Power Cleans @ 95/65# 18 DB Thrusters @ 20/10# 18 Cal Row Rest 4 Min 4 Min AMRAP: 12 Hang Power Cleans @ 95/65# 12 DB Thrusters @ 20/10# 12 Cal Row ....

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  • Monday 9/18 WOD

    PERFORMANCE:
    20 Min @ 70-75% 60 sec Ski 60 Sec L arm KB Carry @ 70/53# 60 sec Row 60 Sec R Arm KB Carry @ 70/53# 60 Sec Single Unders + ''BreakDance''
    17 Min AMRAP: 16 Cal Row 14 Box Jump Overs @ 24/20″ 12 TTB 10 DB Front Squats @ 45/30# FITNESS:
    ''BreakDance''
    18 Min AMRAP: 18/12 Cal Bike 15 Box Jump Overs @ /20″ 12 KTE 9 DB Front Squats @ 35-40/20-25# + 5 sets without rest ( 10 min work) 30 Sec L arm KBHold @ 70/53# 30 Sec Plank 30 Sec R Arm KBHold @ 70/53# 30 Sec Plank # Stand tall squeeze ASS ....

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  • 9/17 WOD

    ''HeadMaster''
    For Quality: 3 Rounds 5 Strict HSPU 5 Strict Pull-ups use band or BWT 10 BBStrict Press @ 20X0 Moderate 10 DB Bent Over DBRows (each arm) right into... 100 Calorie Bike right into... 3 Rounds: 5 Strict HSPU 5 Strict Pull-Ups use band or BWT 10 BBStrict Press @ 20X0 (Moderate) 10 DB Bent Over Rows (each arm) ....

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  • Saturday 9/16 WOD

    PERFORMANCE:
    ''Pub Brawl''
    5 Rounds For Max Reps: 60 sec Row 60 Sec Power Snatch @95/65# 60 Sec Burpees 60 secRest FITNESS:
    ''Pub Brawl''
    5 Rounds For Max Reps: 60 sec Row 60 Sec Power Snatch @ 75/45# 60 Sec Burpees 60 sec Rest ....

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  • Friday 9/15 WOD

    PERFORMANCE& FITNESS
    ''MerryGoRound''
    20 MinAMRAP: In Teams of 3 In Station Format: 12/8 Calorie Bike 12/8 Calorie Row 12 Thrusters @ 75/55# Notes: - Players cannot move onward until teammates have completed the task at theirstation. - All three players must take a knee before changing stations ....

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  • Thursday 9/14 WOD

    PERFORMANCE:
    ''The Fithy Fifty''
    50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings @35/25# 50 Walking Lunges 50 Toes-to-Bar 50 Push Press @45/35# 50 Good Mornings @45/35# 50 Wallballs @20/14# 50 Burpees 50 Double-unders FITNESS:
    ''TheFilthy Fifty''

    50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings @35/25# 50 Walking Lunges 50 Toes-to-Bar 50 Push Press @45/35# 50 Good Mornings @45/35# 50 Wallballs @ 14/10# 50 Burpees 50 Double-unders ....

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  • Wednesday 9/13 WOD

    A. Deadlift Cluster 1.1 x 5; rest 2 Min ( Concentric Only -Drop both from top) # Start at 55% and add 20-30# per set + ''Circle Of Trust''
    3 Rounds For Time: 600m Run 15 Deadlifts @225/155# 50 DU FITNESS:
    ''Circle Of Trust''
    3 Rounds For Time: 600m Run 15 Deadlifts @ 175/125# 50 DU OR 100 Singles + EMOM x 12 mIn:
    1 Rope Climb
    8-10Pistol Practice
    30 SecRing/ Bar Dip Hold
    FLR x 40 sec
    ....

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  • Tuesday 9/12 WOD

    PERFORMANCE:
    A. Jerk From Rack - Build to a Tough single in 10 Min + ''Grace'
    For Time: 30 Clean & Jerks @ 135/95# FITNESS:
    A. EMOM x 10 Min:Power Clean & Jerk - Build to a Solid single + ''Grace'
    For Time: 30 Clean & Jerks @ 115/75# ....

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  • Monday 9/11 WOD

    PERFORMANCE:
    ''Barbara''
    5 Sets @ 85-90% High Effort: 3 Min AMRAP: 20 PullUps 30 Push-Ups - Chest to Deck every rep 40 AbMat Sit -ups - Touch floor in front of your feet with both hands 50 Air Squats - Hip crease below parallel and stand fully upright WALK Rest 3 Min between sets FITNESS:
    ''Barbara''
    5 Sets @ 85-90% High Effort: 3 Min AMRAP: 20 Jumping KipPullUps -Head over bar on every rep 30 Push-Ups - Chest to Deck every rep - Can use knees 40 AbMat Sit -ups - Touch floor in front of your feet with both hands 50 Air Squats - Hip crease below parallel and stand fully upright WALK Rest 3 Min between sets Notes: Start the second set where you left off ....

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  • Sunday 9/10 WOD

    PERFORMANCE:
    21-18-15-12-9-6-3 Calorie Bike (Ladies - 14,12,10,8,6,4,2 cals) Strict Press @ 75/55# FITNESS:
    21-18-15-12-9-6-3 Calorie Row (Ladies - 14,12,10,8,6,4,2 cals) Strict Press @ 65/45# ....

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  • Saturday 9/9 WOD

    FITNESS & PERFORMANCE:
    0:00-10:00: 1 Mile Run Max Clean & Jerk @ 115 or 135/80 or 95# in remaining time 10:00-13:00: Rest 13:00-20:00: 800 Meter Run Max Power Snatch @95 or 115/65 or 80# in remaining time 20:00-23:00: Rest 23:00-27:00: 400 Meter Run Max Thrusters @75 or 95/55 or 65# in remaining time ....

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  • Friday 9/8 WOD


    PERFORMANCE
    A1. CGBP @ 40X1: 4-5 x 4; rest 60 sec A2. BB Bent Over Row @ 20X1: 6-8 x 4; rest 60 sec A3. Stir The Pot x 45 sec x 4; rest 60 sec + C. 4 Rounds @ 90% High Effort: 21/14 Cal Bike 18 Wallballs @ 20/14# 15 KB Swings @ 53/35# 12 Burpees FITNESS:
    Light Load >15-20 Min A. 4 Rounds @ 90% High Effort: 21/14 Cal Bike 18 Wallballs @ 20/14# 15 KB Swings @ 53/35# 12 Burpees + B1. CGBP @ 40X1: 4-5 x 4; rest 60 sec B2. BB Bent Over Row @ 20X1: 6-8 x 4; rest 60 sec B3. Stir The Pot ( or Static Hold) x 45 sec x 4; rest 60 sec
    ....

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  • Thursday 9/7 WOD

    FITNESS & PERFORMANCE:
    Work/Rest with a partner… Rounds at Fastest speed 200 Meter Run 400 Meter Run 600 Meter Run Notes: Partner A Runs 200 then partner B Runs 200>> partner A Runs 400 then partner B Runs 400 etc + ROMWOD ....

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  • Wednesday 9/6 WOD


    PERFORMANCE:
    A. 10 Mins @ 75% effort: 10/8 Cal Row 10 Air Squats 50'' L Arm OH DB Walk 50'' R Arm OH DB Walk + B. Thruster - Build to a moderate TnG double from the Rack in 10 Min # Fast out of the hole > pause overhead for 1 sec on both >>jazz your system >> don't tax it) + “Fran”
    21-15-9 Thrusters @ 95/65# Pull-ups FITNESS:
    A. Thruster - Build to a moderate TnG double from the Rack in 10 Min # Fast out of the hole > pause overhead for 1 sec on both >>jazz your system >> don't tax it) + B. “Fran”
    21-15-9 Thrusters @ 75/55# Kip Pull-ups/ Banded/ Jumping + 15 Mins @ 75% effort: ....

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  • Tuesday 9/5 WOD


    PERFORMANCE:
    “Christine”
    3 Rounds: 500m Row 12 Deadlifts @ Bodyweight 21 Box Jumps @ 24/20″ + Skill EMOM x 15 Min : 1. 1 Arm Kb Snatch x 5 each arm 2. 10 Alt Pistols 3. 10 TTB 4. 45 Sec FLR on rings 5. 30 Sec DU -FAST FITNESS:
    Skill EMOM x 15 Min: 1. 1 Arm Kb Snatch x 5 each arm 2. 10 Alt Pistols 3. 10 TTB/KTE
    4. 45 Sec FLR on rings 5. 30 Sec DU Practice + ''Christine" 3 Rounds: 500m Row 12 Deadlifts @ Bodyweight 21 Box Jumps @ 24/20″
    ....

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  • Monday 9/4 WOD


    Labor Day 40 Min EMOM:
    EMOM x 10 Min: even: 12/8 Cal Bike odd: 6 Hang Power Clean @ Fast Mod load EMOM x 10 Min: even: 12/10 Cal Row odd: 1 Power Snatch + 5 OHS @ light load EMOM x 10 Min: even: 10/6 Cal Ski odd: 10-12 HRPushUps EMOM x 10 Min: even: 100 m Run odd: 10 Toes Through Rings ....

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  • Sunday 9/3 WOD

    Sunday Sunday
    FITNESS & PERFORMANCE:
    15 Min Running Clock for MAX REPS: 5 Min Row for Cals 4 Min Bike for Cals 3 Min Burpees 2 Min Kettlebell Swings @ 53/35# 1 Min Pull-ups #Add total reps across is score ....

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  • Saturday 9/2 WOD


    FITNESS & PERFORMANCE:
    ''Partner Kelly'' 5 Rounds For time 400 Meter Run 30 Box Jumps @ 24/20# 30 Wallballs @ 20/14# Notes: RUN: Player 1 Runs 400m, and Player 2 runs 300m each round. You may change distance or have the faster cat run 400 each Round. BJ/WB: Each Player on Team much do at least 10 reps on each set of BJ and WB. Have Fun! ....

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  • Friday 9/1 WOD

    PERFORMANCE:
    A.CGBenchPress @ 40X1; 4-6 x 4( all tough sets)rest 2 Min B.Every 90 sec x 6 Sets: 2 TnGPower Snatch - Start @ 95-65# ( add 5-10# per set) + C.For Time: 99/66 Calorie Bike 50 Power Snatches @ 75/55# 25 Over-the-Bar Burpees FITNESS:
    A.For Time: 99/66 Calorie Bike 50 Power Snatches @ 55/35# 25 Over-the-Bar Burpees + B. CGBench Press @ 40X1; 4-6 x 5( all tough sets) rest 2 Min ....

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  • Thursday 8/31 WOD


    FITNESS & PERFORMANCE:
    20 Min AMRAP: 200 Meter Run 14 Kettlebell Deadlifts @ 60-70/36-53# 2 Rope Climbs ....

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  • Personal Training in Fairfield - BKAthletics - Wednesday 8/30 WOD

    Wednesday 8/30 WOD

    FITNESS & PERFORMANCE:
    A. 15 Min Power Snatch Skill (Snatch Deadlift + Hang Power Snatch + Power Snatch) start with Dowel Rod >> move to light bar to practice Power Snatches B. Overhead Squat @ 30X1: Build to a Tough 3 in 12 Min: + EMOM x 12 Min: Min 1: 12 KB Front Rack Lunges @ 35-44/18-26 Min 2: 12 Deficit Pushups Min 3: 12 DB Box Step-ups @ 45/30 Min 4: 40 second Plank Hold ....

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  • Tuesday 8/29 WOD

    FITNESS &
    PERFORMANCE:
    A. Weighted Pronated PullUp - Build to MAX in 10 min # Do Supinated if you haven't got a Pronated one yet:) + ''Helen'' 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swings @ 53/35# 12 Pull-ups ....

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  • Monday 8/28 WOD


    PERFORMANCE:
    3 Rounds: 10 Power Cleans @ 135/95# 10 Front Squats 10 Push Jerks 50 Double-Unders FITNESS:
    3 Rounds: 10 Power Cleans @ 95-115/65-80# 10 Front Squats 10 Push Jerks 50 Double-Unders OR 100 Single-Unders ....

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  • Saturday 8/26 WOD

    FITNESS & PERFORMANCE:
    ''Fight Gone Bad''
    3 Rounds For Max Reps: 60 sec Wallballs @ 20/14# 60 sec Sumo Deadlift @75/55# 60 sec Box Jumps @ 20″ 60 sec Push Press @ 75/55# 60 sec Row for Cals Rest 60 sec Fight Gone Bad, a CrossFit benchmark workout, was designed to simulate the demands of an organized MMA fight. Five minutes on, 1 minute off, for 5 rounds.This workout was designed to prepare athletes for martial arts , but is well known by the CrossFit community for its ability to deliver results no matter what your goal. ....

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  • Friday 8/25 WOD

    FRIDAYFITNESS & PERFORMANCE:
    3 Rounds For Time: 400 Meter Run 21 Burpees This is a simple BodyWeight Test... high speed>>low drag The only limitation in this workoutis how fast you can move your rig, orare willing to DIG! If your not a solid runner >> you MUST be here.... If your Burpees are notefficient >> you MUST be here.... If ya not a fan of both >>> youshould be here 30 minutes before class >> ready to GO! There is no cherrypicking workouts >>ESPECIALLY ones thatdon't sit well in ya gut. In fact the ones thatdon't sit well >> are the ones you MUST DO. It isimportant to embrace EVERY challenge with both hands and have a ....

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  • Thursday 8/24 WOD

    FITNESS & PERFORMANCE
    In Teams of 3/4 5 mins at each station: Station 1: Prowler Push for distance (2 working >switch as needed) Station 2 : Ski Erg Cals ( ALL Teammates working for 5 mins) Station 3; Partner PiggyBack Carry for distance ( 2 working >switch as needed) Station 4: Bike Cals (ALL Teammates working for 5 mins) Station 5: Plank Hold (Accumulate as much time as possible in 5 min > each Teammate goes at once) ....

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  • Wednesday 8/23 WOD

    PERFORMANCE:
    13 Min AMRAP for Max Reps: 60/45 Cal Row 50 Thrusters @ 95/65# 40 Pull-ups 30 HSPU or DB Push Press @ 35/25# FITNESS
    13 Min AMRAP for Max Reps: 60/45 Cal Row 50 Thrusters @ 75/55# 40 Jumping Pull-ups 30 DB Push Press @ 30-35/20-25# Notes: Smooth 80-85% Rhythm on Row then all reps following in smallrest with short rest. You want to keep all work as aerobic as possible... and delay the muscle fatigue as late as possible into sets >> you will then move to a complimentarymovement... Thruster ( squat> Press) into Upper Body Pull >> into an upper body Press >> have fun! ....

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  • Tuesday 8/22 WOD

    PERFORMANCE:
    A. 3 min AMRAP @ 97% effort: 15/12 Cal Bike 12 Power Snatch @ 95/65# NO REST into 5 min Row @ 70% Rest 3 min + B. 3 min AMRAP @ 97% effort: 15/12 Cal Bike 8 Power Snatch @ 115/75# NO REST into 5 min Row @ 70% Rest 3 min + C. 3 Min AMRAP @ 97% effort: 15/12 Cal Bike 4 Power Snatch @ 135/85# NO REST into 5 min Row @ 70% FITNESS:
    A. 3 Min AMRAP @ 97% effort: 15/12 Cal Bike 12 Power Snatch @ 75/33# NO REST into 5 min Row @ 70% Rest 3 min + B. 3 Min AMRAP @ 97% effort: 15/12 Cal Bike 8 Power Snatch @ 85/43# NO REST into 5 min Row @ 70% Rest 3 min + C. 3 Min AMRAP @ 97% effort: 15/12 Cal Bike 4 Power Snatch @ 95/ ....

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  • Monday 8/21 WOD

    PERORMANCE:
    A. Every 45 sec for 7 sets: 1 Power Clean - Buildeach set + 5 Rounds For Time: 9 Power Cleans @ 135/95# 15 Push-ups 21 Squats 200m Run FITNESS:
    A. Every 45 sec for 7sets: 1 Power Clean - Build each set + 5 Rounds For Time: 9 Power Cleans @ 115/80# 15 Push-ups 21 Squats 200m Run ....

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  • Saturday 8/19 WOD

    Teams of 3 3 Rounds: 75 Squat Cleans 600 Meter Team Run Carrying a 25/15# plate each Round 1 – 95/65# or 85/53# Round 2 – 115/80# or 95/65# Round 3 – 135/95# 0r 105/75# ....

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  • Friday 8/18 WOD

    PERFORMANCE; 20 MinAMRAP: 2 MU 4 HSPU 8 Kb Swings FITNESS: 20 min AMRAP : 2 PullUps 4 HSPU 8 KB Swings @ 53-60 /35-44# OR 20 Min AMRAP: 21/14 Cal Bike 18 Dumbbell Snatch @ 50/ 35# 15 Box Jumps @ 24/20″ 12 Wallballs @ 20/14 ....

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  • Thursday 8/17 WOD

    ''Jerry'' 1 Mile Run 2,000m Row 1 Mile Run Notes: This is a repeat from 3 weeks ago...take in what you did last time and GO FOR IT! ....

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  • Wednesday 8/16 WOD

    The ''BIG BANG'' Complex: 6 sets - Build each set to MAX: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk ( Push Jerk) REST 3 Min between sets + 16 Min Skill EMOM: 1st - 20 sec Free HS Hold Practice Near Wall 2nd - 30 sec Sorensen Hold on GHD 3rd - 20 sec L Sit/Tuck on top of Rings 4th - 15 sec L Leg Glute Bridge + 15 sec R Leg Glute Bridge ....

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  • Tuesday 8/15 WOD

    ''Brita Belli Birthday Burner'' FITNESS; 4 MinAMRAP @ 97% effort: 21/14 Calorie Bike 21 Burpees 21 Jumping CTB Pull-ups Immediately into 4 mins @ low effort Rest 4 Min + 4 MinAMRAP@ 97% effort 18/12 Calorie Bike 18 Burpees 18 KTE Immediately into 4 Min Row @ low effort Rest 4 min + 4 MinAMRAP@ 97% effort: 15/10 Calorie Bike 15 Burpees 15 Jumping Pull-ups Immediately Into 4 min Row @ low effort + For Time: 60 Jump Rope Singles 20 Box Jumps @ 24/20'' 20 Ball Slams @ 20/10# 60 Jump Rope Singles PERFORMANCE: For MAX Reps..... 4 MinAMRAP @ 97% effort: 21 Calorie Row 21 Burpees 21 TTB Immediately Into 4 Min Bike @ ....

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  • Monday 8/14 WOD

    PERFORMANCE: Gym Skill EMOM x 10 mins: odd:1 Legless Rope Climb even: 2-3 unbroken Strict HSPU to Deficit + EMOM x 10 Min: odd: 1-2 Ring MU or 40 DU even: 1-2 Bar MU + For Time: 21 Thrusters @95/65# 21 Kettlebell Swings @70/53# 400m Run 15 Thrusters @95/65# 15Kettlebell Swings @70/53# 400m Run 9 Thrusters @95/65# 9Kettlebell Swings @70/53# 400m Run FITNESS: For Time: 21 Thrusters @75/55# 21 Kettlebell Swings @53/35# 400m Run 15 Thrusters @75/55# 15Kettlebell Swings @53/35# 400m Run 9 Thrusters @75/55# 9Kettlebell Swings @53/35# 400m Run + Gym Skill EMOM x 10 mins: odd:1 Rope Climb even: 2-3 unbroken Kip HSPU ....

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  • Friday 8/11 WOD

    PERFORMANCE
    10 rounds for time with 10 Min Cap: 1 Ring Muscle-Up 2 Kipping HSPU to 10" Deficit + ''Nancy'' 5 Rounds For Time: 400m Run 15 Overhead Squats @ 95/65# FITNESS: 10 Rounds For Time in 10 Min Cap: 1 Rope Climb or 1 Strict PullUp 3 Ring Rows 2 HSPU or 10 Sec Inverted Hold + 5 Rounds For Time: 400m Run 14 Overhead Lunges @ 65/45# (7 per leg - stationary) ....

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  • Personal Training in Fairfield - BKAthletics - Thursday 8/10 WOD

    Thursday 8/10 WOD


    PERFORMANCE:
    3 Rounds: 500/400m Row 25 AB Mat Sit-ups 20 DB Push Press @ 35#/20# 15 Deadlifts @ 185/135# FITNESS:
    3 Rounds: 500/400m Row 25 AbMat Sit-ups 20 DB Push Press @ 30/15# 15 Deadlifts @ 155/105# ....

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  • Wednesday 8/9 WOD

    PERFORMANCE & FITNESS: For Time: 21–15–9: Bike Cals(15-10-5 Cals for Ladies) KB Swings @ 53/35# then.... 21–15–9: Row Cals (15-10-5 Cals for Ladies) Burpees then... 21–15–9: Med Ball Clean @ 20/14# 200 Meter Run ....

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  • Monday 8/7 WOD


    PERFORMANCE:
    A. Front Squat @ 20X0; 2-3 X 3; Rest 2 Min B. EMOM x 10 Min: odd: 1-3 Muscle Up
    even: 2-4 Wall Facing HSPU + 3 Rounds for Time 10 Front Squats @ 155/105# 15 CTB in (6/5/4 Reps) 60 DU FITNESS: A. EMOM x 10 Min: odd: Strict Pronated CTB PullUp 1.1 even: 5 Kip HSPU B. Front Squat @ 20X1; 2-3 x 3; rest 2 Min + 3 Rounds For Time 10 Front Squats @ 125/75# 15 PullUps in (6/5/4 reps) Or Jumping PullUps 60 Single Unders ....

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  • Friday 8/4 WOD

    PERFORMANCE:
    A. EMOM X 10 Min : Mins 1—>5 - 1 Strict HSPU to Deficit every 20 sec Mins 6—>10 - 2-4 Ring Muscle-ups + 21-15-9 at 100% effort: Push Jerks @135/95# CTBPull-ups FITNESS:
    EMOM X 10 Min : Mins 1—>5 - 1 StrictHSPU/ Ring Pushupevery 20 sec Mins 6—>10 - 3-5 Mixed GripPullUps in hollow @20X0 Tempo + 21-15-9 @ 100% effort: Push Jerks @95/65# Pull-ups Notes:
    21-15-9 : Strong Cat with solid Gymnastics : Can go UB but be prepared to get very hot under the collar .. Not unlike Fran ....

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  • Thursday 8/3 WOD

    PERFORMANCE:
    Teams of 3: 3 Rounds for time: 100 Cal Row 50 Bench Press @135/95# 400m Team Run # Teammates Alternate Row/Bench Press and run together FITNESS:
    Teams of 3: 3 Rounds: 100 Cal Row 50 Bench Press @115/75# 400m Team Run # Teammates Alternate Row/Bench Press and run together Notes:
    Today is a dream team session. Work together to complete the task at hand and shareload relative to strengths on Rower and Bench. ....

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  • Wednesday 8/2 WOD

    PERFORMANCE:
    A.Front Squat – Build to a Solid 3 In 12 min ( only 1-2 tough efforts MAX here) B. EMOM x 8 Min : 2-3 TnGHigh Hang Squat Clean ( Light/Mod load- Pull Under Bar FAST) C.Squat Clean – Build to a MFD Single in 12 min # Today's Lifting is all about setting up well for Squat Clean MFD + SPRINTFor time: 200 Meter Ski 400 Meter Row 100'' DB Front Rack Lunges @ 45/35# 600 Meter Bike FITNESS:
    A. EMOM x 8 Min : 2-3 TnG High Hang Squat Clean ( Light/Mod load- Pull Under Bar FAST) B.Front Squat – Build to a Solid 3 in 10 min (only 1-2 tough ....

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  • Friday 7/28 WOD

    PERFORMANCE
    A.EMOM x 10 Min : odd: Strict HSPU to def 1.1 even: 3-5 UB Bar MU + B.4 Rounds for Time: Row 300/250m 18 Thrusters @65/45# 15 Pull-ups FITNESS
    EMOM x 10 Min : odd: 5 HSPU even: 1-2 Rope Climb + Teams of 3 for MAX reps: 7 Min AMRAP: 150/100 Cal Bike MAX Clean & Jerk @ 135/85# Rest 3 min 6 Min AMRAP: 120/80 Cal Bike MAX Power Snatch or Power Clean @ 115/75# Rest 3 min 5 Min AMRAP: 90/60 Cal Bike MAX Thrusters @ 95/65# ....

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  • Wednesday 7/26 WOD

    PERFORMANCE
    A. Squat Clean & Jerk - Build to a tough single in 12 Min + B. “DT” 5 Rounds: 12 Deadlifts @ 135 or155/85 or105# 9 Hang Power Cleans 6 Push Jerks FITNESS:
    25 Min Skill/ Tech: A. OHS @ 30X1; 2-3 x 4; rest as needed B. Snatch Balance - 3 x 3; FAST under bar - rest as needed C. Hang Snatch - play and practice the movement - rest as needed + 3Rounds For Time: 21/14 Cal Bike 15 Pull-ups / Jumping Kip as option 9 Burpees ....

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  • Tuesday 7/25 WOD

    FITNESS:
    A. Prowler: 50 meter Sprints @ 95-97% effort x 4 ; rest 3 Min High speed >> Low Drag (95-50#) + B. For Time: 25 KB Swings @53-70/35-53# 50 AB Mat Sit-ups 100 DU/single unders 20 KB Swings 40 Sit-ups 80 DU 15 KB Swings 30 Sit-ups 60 DU 10 KB Swings 20 Sit-ups 40 DU 5Kettlebell Swings 10 Sit-ups 20 DU Notes: -Today is a good day to challenge yourself with the heavier KB, if you have been playing with it. Think small powerful sets >> squeeze ass >> heels down - Feet in butterfly Position on sit ups and touch ground in front of your Feet - Same reps for single unders as double unders today PERFORMANCE
    ....

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  • Monday 7/24 WOD

    FITNESS:
    15 Mins @ 70-75% Easy effort: 300 Meter Run 10 ALT DB TGU @ 25/15# 200 Meter Ski 10 No jump Burpees 100 Meter Farmers Carry @ 53/53# + 12 Min AMRAP @ 85-90% High Effort: 15 Deadlifts @95/65# 12 Hang Power Cleans 9 Front Squats 6 Push Jerks 3 Thrusters PERFORMANCE
    A.Push Press +Split Jerk Cluster - build to a Solid Single in 12 min B. In Teams of 4 accumulate 20Legless Rope Climbs as quickly as possible > must alternate reps. ( use pins as option) + For Time: 27-21-15-9: Power Snatch @75/55# Wallballs @20/14# Cal Row ....

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  • Saturday 7/22 WOD


    PERFORMANCE:
    Cardio Party To Come

    FITNESS
    ''Bachelor Party'' Teams of 3 with one player working at once: 100 Cal Row 75 Burpees over Bar 50 Squat Cleans @95/65 or 115/75# or 135/95# 50 TTB/KTE 50 Squat Cleans 95/65 or 115/75# or 135/95# 75 Burpees over Bar 100 Cal Row
    ....

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  • Friday 7/21 WOD

    FITNESS

    A. EMOM x 10 Min : odd: 4-6 Strict Dips @30X1 or KIP HSPU 1.1.1.1 to Deficit even: Strict PronatedWeightedPullUp Cluster 1.1 (10 sec between singles) Or 1Rope Climb + 3 Rounds for time: 5Burpee Pull-ups or CTB or Ring MU 10 ALTDBSnatch @ 45-60/30-35# 10each arm 20 Box Jump-Overs @ 20-24/12-20'' PERFORMANCE:
    A. EMOM x 10 Min : odd: Strict HSPU to Def 1.1.1.1 even: 2-4 Bar MU B. EMOM x 5 Min : 2 x ( 1 Ring MU + 1 Dip) + C. 3 Rounds: 12 Power Cleans @ 135/95# 12 CTB 12 Jerks @ 135/95# 12 TTB ....

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  • Thursday 7/20 WOD

    FITNESS/PERFORMANCE
    A.10 MinAMRAP for MAX reps 1-2 Rope Climb 8 Strict HSPU or 16 Pushups or 12DB Strict Press @35/20# 50′ Walking Lunges WALK REST5 Min B.10 Min AMRAP for MAX Reps: 300 M Run 7 Heavy Russian Swings 7 Box Jumps 7 Burpees WALK REST 5 Miin
    ....

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  • Wednesday 7/19 WOD

    PERFORMANCE
    A. Overhead Squat @ 30X1 : Build to a Solid 1 in 10 min B. Snatch Balance – Build to a Solid 1 in 10 min C. EMOM x 10 Min : 1Squat Snatch -start super light and ^^^ each min to a solid single + D. For Time: 1000 Meter Bike 800 Meter Run 600 Meter Row 400 Meter Ski 20 Burpees FITNESS:
    A.Same SexTeams of 3 if possible: 25 MinAMRAP 99/66 Cal Bike 50 Power Cleans @95/65# 99/66 Cal Bike 50 Power Cleans @115/75# 99/66 Cal Bike 50 Power Cleans 135/85# 99/66 Cal Bike Max Power Cleans @155/80# in Remaining Time + B. 3-5OHS @ 30X1 - 10 Min Skill from Rack start with 12# C. 1-2Snatch Balance - ....

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  • Tuesday 7/18 WOD

    20 Mins @ 75% effort: 300 Meter Run 6 ALT TGU tough 12 Russian Swings 24 Step Ups + Fitness:
    For Time: 50/35 Cal Row then... 5 Rounds of.. 10 Burpees 10 TTB or KTE or AB-Mat Situps....then into ...50/35 Cal Row to finish! Performance
    20 Mins @ 75% effort: 100 Meter DBFarmers Carry @ 60-75/45-50# 200 Meter Run 300 meter Ski 48 Single Unders + For Time with a 20 Min Cap 3 Rounds: 50 DU 20 Wallballs @ 20/14#... + 45/30 Cal Bike ... + 2 Rounds: 50 DU 20 Wallballs @ 20/14# + 30/20 Cal Bike + 1 Round: 50 DU 20 Wallballs @ ....

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  • Monday 7/17/17 WOD

    PERFORMANCE:
    A1. Push Press Cluster 1.1.1 x 5( make last three sets challenging); rest 60 sec A2. Legless Rope Climb x 5 ( build on last week, even if its one pull) rest 60 sec + EMOM x 12 Min : Min 1: 1 Round of Strict Cindy Min 2: 15/12 Cal Row Min 3: Max Clean & Jerks @ 135/95# #Score is TOTAL C&J in 4 rounds. Post your score to Blog
    FITNESS:
    A1. Standing Strict DBPress @ 40X0; 4-6 X 4 tough sets: rest 60 sec A2. Weighted Pull-Up @2-3 x 4; rest 60 sec + 12 Min AMRAP: 40 Air Squats 21/14 Cal Bike 10 Push Press ( from floor)@105-125/65-85# ....

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  • Saturday 7/15/17 WOD

    Fitness:
    “Partner McGhee” Complete AMRAP in 30 mins: 5 Deadlifts @ 275/185# or 225/135# or 185/105# 13 Push-ups 9 Box Jumps @ 24/20# + Midline: EMOM x 10 Min odd: 10 Toes Through Rings even: 10 GHD Back Ext Performance:
    Cardio Party To Come ....

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  • Friday 7/14/17 WOD

    Fitness:
    A.Strict Press @ 11X1; 2-3 x 3; rest 90 sec -2 min B. Push Press @ 11X1; 3-4 x 3; rest 90 sec - 2 Min C. Push Jerk @ 11X1 ; 4-5 x 3; rest 90 sec - 2 Min D. EMOM x 10 Min : odd:5 Kip PullUps + For Time: Run 600 Meters 21 KB Swings Run 400 Meters 15 Kb Swings Run 200 meters 9 KB Swings + Midline: EMOM x 5 Min : 30 sec FLR on Rings/ Floor Performance:
    A. Double Overhand No Hook DeadLift - Build to a Max in 10 Min + EMOM x 16 Min : 1. Strict DefHSPU cluster 1.1.1 ( Long Levers, Keep midline Tight and HOLLOW ) 2. 1-3 Ring MU 3. Strict Def HSPU cluster 1.1.1 4. 1-3 Bar MU + For Time: Run 600 Meters 21 Power Cleans @ ....

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  • Thursday 7/13/17 WOD

    Fitness:
    A. Front Squat @ 40X1; Build to Tough Single in 12 Min + EMOM x 10 Min : odd: Clean and Jerk 1.1.1 even : 8 Burps over bar EMOM x 10 Min : odd: 1-2 Rope Climbs even : 30 DU + 10 Min AMRAP@ 85-90%: Run 200 Meters FR KB Carry @ 26-35/44-53# ....

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  • Humpday WOD

    Performance:
    A.Tech/Mod EMOM x 9 Min : (15 DU Buy In) 1 Power Snatch + 2 OHS : Start Light Increase every 3 min + On a 20 min running clock. EMOM x 10 Min : odd- 10 -12 Ring Push Ups @ 10X0 even - 10 Tall Cleans @ 85/53# ( Pull Down Fast) EMOM x 10 Min: Odd: 5 TnGDeadlift @ 135/95# + 4 Burpees over Bar even : 12/10 cal Row + Midline Challenge: 400 meter KB Farmers Carryfor time @ 70/53#. Every time you put bells down do 5 Burpees) Fitness:
    A. Every 3 min Min for 4 sets: Bike 20 Sec All Out. + 4 Rounds For Time 18 Wallball @ 20/14# 15 Box Jumps @ 24/20 12 DB Snatch @ 45/30( 12 each arm) + Midline Super Set: 8 Prone Tucks 20X2 ....

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  • Monday Madness WOD

    Fitness:
    A. Push Jerk Skill - 5 Min B.Every 90 sec for 6 sets: 3 TnGPower Clean + 3 Front Squat + 3 Push Jerk + 10 Rounds : 5 HangSquat Clean @ 95-115/65-75# 10/6 Cal Bike 30 DU or 60 Singles Rest 1 min between rounds + Midline: 5 Sets 10 V-Ups 10 Side Crunches L 10 Side Crunches Right rest 31 Sec Performance:
    A. Front Squat 3,2,1,1( Have a crack at the singles - if feeling it) ; rest 2 Min B1. Press Cluster 1.1.1.1.1(rest10 sec between singles) x 3; rest 60 sec B2. 1Legless Rope Climb x 3; rest 60 sec ( go as far as you can without legs then use them if needed , lower without legs if poss) + 6 sets: 200 meter Run @ 75% easy effort: ....

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  • The Sat Sesh WOD

    Fitness
    In teams of 2 complete the following for time: Run 1 Mile, 400 meter relay style 100 Wall Ball @ 20/14# 100 Box jump overs 24/20' 50 Goblet squats @ 53/35# 50 TTB Run 1 Mile, 400 meter relay style Performance:
    Cardio Party ....

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  • TGIF WOD


    Fitness:
    A.Every 90 sec for 5 Sets: Power Clean 1.1 - Build to a Solid Cluster B. EMOM x 10 Min : odd:5 Kip PullUps even: 5 Kip HSPU + ''Mind Eraser'' 20 Min AMRAP: 7 Power Cleans @135/95# 7 Burpees 200 Meter Run + Midline: 10 Prone Tucks@ 20X2 Tempo x 5; rest 30 sec Hold for 2 sec at contraction and SQUEEZE abs hard Performance:
    A. Double Overhand No Hook DeadLift @ 11X1: 2 reps x 3 @ 90% : Rest 2 min: + ''Lynne'' 5 Rounds For Max Reps: AMRAPBench Press @ BWT Men/3/4 BWT Women Rest exactly 60 sec before PulUps AMRAPPullUps Rest 2 Min before returning to Bench Press Notes: Post each sets reps for both movements 15/30,13/28,11/26,etc ....

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  • WOD

    Fitness

    A. Front Squat @ 40X1; Build to Tough 2 in 12 Min + 10 Min AMRAP @ 85-90% effort: 15/10 Cal Bike 10 DB Power Clean @ 35/25# 5 DB Hang Squat Clean Rest 5 Min + 10 Min AMRAP@ 85-90% effort: 15/10 Cal Row 10 Bar Facing Burpees 2 Bear Complex @ 95/65#
    ....

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  • Wednesday WOD

    Fitness
    A. Every 2.30 Min for 4 sets: Bike 15 Sec ALL OUT + 10 Sets @ increasing effort Run 100 Meters Row 100 Meters Bike 200 Meters Ski 100 Meters -1st set easy -5th set mod -10 set ALL OUT Rest 2 Min between sets + Midline: 15 Sec Hollow rock rest 15 sec 15 Sec Superman Rest 15 sec x 6 Performance:
    A. EMOM x 8 min:Build to a tough Squat Clean Thruster B. 30 Rope Climb (2-3 Pulls to Top) in Teamsof three: + For Time: 1000mMeter Run 50 DB Thrusters (in sets of 10)@ 35/25# 400 Meter KB Farmers Carry @ 70/53# 50 No Jump Burpees ( in sets of 10) 1000mMeter Run + Midline: 15 Sec Hollow rock rest 15 sec 15 Sec Superman Rest 15 sec x 6

    ....

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  • Humpday WOD

    Fitness
    A. Every 2 Min for 5 sets: Bike 12 Sec ALL Out + 12 Mins @ 75% Effort: 100m Row or Ski 10 No PushUp Burpee 50 Jump Rope Singles 10AirSquats 100m Run + C.3 Rounds For Time: 25 Swings @ 53-70/35-53# 25 Burpees + Midline: ' The Rock Tabata'' 20 Sec Hollow Hold 10 Sec Rest 20 Sec Arch Hold 10 Sec Rest x 8 sets # Take 10 sec rest between each rung of the ladder Performance:
    A. EMOM x 8 min: 2 TnGSquat Clean+ 1Split Jerk - Build to a tough Complex- no misses Transition 2 min B. EMOM x 8 min : 1Power Snatch + 1 Hang Power Snatch + 20 Min AMRAP: 1Rope Climb 3HSPU 5 HangCleans @ 80% of A 200 Meter Run + ....

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  • Tuesday WOD

    Performance:
    ''THE SUSTAIN TRAIN'' 5 Sets @ 85-90% Same pace ( keep all within a 10 sec window) 400 M Row 400 M Ski 20 Box Jumps @ 24/20'' S/D + Midline: V -Up 1-10-1 Ladder W legs straight or slightly bent >> touch toes! Notes: Negative Splits would be awesome , Practice keeping it very tight
    Fitness:
    A. EMOM x 10 Min: 1-4 Perfect reps of your chosen Upper Body Skill. This is our 5th of 6th efforts to improve VOLUME in your ONE specific movement. + 5 sets @ 80-95% Increasing effort each set: 300 Meter Run 10 AltDB Snatch @45-50/30-35# 10 DB Walking lunges each leg >ONE DB used for Snatch held overhead with Both Hands 10 ....

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  • Personal Training in Fairfield - BKAthletics - WOD

    WOD


    Performance:
    A. Front Squat @ 20X1; 3 x 3 @83-87% ; rest 2 Min + B. On a 16 min running clock... EMOM x 8 Min ALL at 20X0 tempo odd: 4-6toughDB inc Bench Press even; 6-8 tough Double Arm DB Rows EMOM x 8 Min : odd; 6-8 Strict Ring Dips even; 30 sec Ring PullUps + C. 10 Min AMRAP for Rounds: 10 Alt DB Snatch @ 45-50/35# 50'' DB Front Rack Walking Lunges at same weight as Snatch 50 DU + Midline: Arch Up Challenge 100Arch Ups For Time - Feet together > thumbs up squeeze arse A.''Bear Complex'' 5 Sets: Complete 7 Unbroken Reps of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press rest 3 min ....

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  • Wednesday WOD

    Fitness:
    A. EMOM x 8 Min : 2 TnG Power Clean - Build to moderate 2 + B. 15-12 -9 All Out For Time: Power clean @95 or 115/65 or 75# Burpee Active Rest 12 min + 15-12-9 All Out For Time: Power Clean @95 or 115/65 or 75# Burpee Performance:
    Squat Clean & Jerk Tech/Mod + PS Tech + Gym Skill EMOM A. EMOM x 8 min: Squat Clean + Hang Squat Clean + Split Jerk B. EMOM x 8 min : 3 TnG Power Snatch # Increase every 2 min on A and B + Every 30 sec for 5 Min : 3-5 PullUps + Every 30 sec for 5 Min : 3-5 Kip to Def/Floor HSPU + Every 30 sec for 5 min : 3-5 TTB + Rope Climb Skill + Midline: Arch Hold >> accumulate 2 Min AFAHP ....

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  • Power Clean /Burpee Lactic Endurance Repeats

    A look at the Power Clean / Burpee tests pulled from the vault, that I did 12 months ago... Looking at the majority of cleans in both efforts my elbows were NOT getting through forming legit quality repetitions... What cannot be denied though is the intent here...its a 97% when looking at it. I remember prepping for it, like it was yesterday ... KNOWING it was gonna hurt, to think anything else is a lie.... the first one I paced , although I thought it was 100% when I was doing it.. What do you have to lose by going for it? What do you have to lose by NOT going for it? Have A Crack Today. 15-12-9 PC /Burp #1 (3.36) from BKAthletics on Vimeo . 15-12-9 PC /Burp #2 ( 3.28) ....

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  • Personal Training in Fairfield - BKAthletics - Tuesday WOD

    Tuesday WOD

    Fitness
    A. EMOM x 10 Min: 1-3 Perfect reps of your chosen Upper Body Skill. Want 3-6 More than Friday B. EMOM x 10 Min : odd: 3 Pos Squat Clean - Tech load even : 30 Sec DU + 30 Min @ 75% effort: 300 Meter Bike 10 Alt TGU 100 M Farmers Carry 1 min Side plank ( 30 sec L/R) + Midline: 3 sets: 5 Alligator Rolls 15 Side plank Reach Through L 15 Side plank Reach Through R Performance
    ''THE SUSTAIN TRAIN'' A Row 500 Meters @ Exact same pace as last week x 6 rest 2.30 Min between sets Rest 5 min between B and C B.Ski 500 Meters @ Exact Same pace as last week x 6 rest 2.30 min between sets + Midline: 3 sets: 5 Alligator Rolls 15 ....

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  • Personal Training in Fairfield - BKAthletics - Monday WOD

    Monday WOD

    FITNESS
    '''Kelly'' 5 Rounds For Time: Run 400 Meters 30 Box Jumps 30 Wall Ball @ 20/14# to 10/9'' + Midline: 15 Knee Tuck Holds ; rest 20 sec x 5 PERFORMANCE
    A. Front Squat @ 20X1; 3-4 x 4 @ 78-83% ; rest 2 Min + EMOM x 16 Min : 1. 5-7 tough DB Inc Bench Press @ 20X1 2. 5 R Arm DB OH Walking Lunges ( 5 each leg) 3. 5-7 tough Bent over Barbell Rows @ 20X1 4. 5 L Arm DB OH Walking Lunges ( 5 each leg) + For Time: 50 DU 10 Burpees 40 DU 10 Burpees 30 DU 10 Burpees 20 DU 10 Burpees + Midline: 15 Knee Tuck Holds ; rest 20 sec x 5 Notes: - Burpees MUST extend torso and CLAP hands together above head on every rep ....

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  • Personal Training in Fairfield - BKAthletics - Saturday Team Session WOD

    Saturday Team Session WOD


    SATURDAY TEAM SESH
    For Time: In teams of 2 complete the following for time: 400 Meter run 100 Deadlifts 185#/125# or 155/105# 400 Meter run 100 Hang Power Cleans 135#/95# or 115/75# 400 Meter run 100 Shoulder to Overhead 115#/75# or 95/65# 400 Meter rum Run together, one person works with the barbell at a time. + Midline: EMOM x 10 Min : ODD: FLR 45 sec even : 30 sec Toes through rings ....

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  • Personal Training and CrossFit in Fairfield!


    Check out our new website for BK Athletics!
    We proudly serve the Fairfield, Westport, and Southport areas! Come see the programs and deals we have to offer. Personal Training, CrossFit and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click here to visit us on our social media pages!! Facebook Twitter Instagram ....

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