Author Archives: Rick

Wednesday – 5.4.16 – Pull – Jump – Rock

Coach Austin rallying the troops WOD: (6) 5 Minute Rounds – (30 min clock) 0-3 = Max Calorie Row in the time remaining 15 Box Jump Over (24/20) Max Hollow Rock 2 min rest after each round – SPRINT!


Tuesday – 5.3.16 – OHS + The Chief!

Say it ain’t so!  Congrats Coach! Strength: OHS 3-3-3-3-3 or skill WOD: “The Chief” 5 rounds: AMRAP 3 3 Power Clean (135/95) 6 Push Up 9 Air Squat 1 Min. Rest


Monday – 5.2.16 – EMOM + Nicole

Some of the FDC crew in AC supporting our favorite comedian and friend, Nicky Paris! Strength: EMOM x 10 5 Deadlift (C315/225 – RX255/175 – S185/125) 5 Pull Up WOD: AMRAP 20 400m Run Max Unbroken Pull Up ***each time the athlete comes off the bar another 400m run is completed.  Score = total pull


Team WOD Saturday – 4.30.16

Important Barbell Club Update: BBC is meeting at 8am today.  All other classes are as regularly scheduled.  Thanks! Time to shout out Ilene who impressed and inspired us all during the open.  the masters qualifier may not have ended up how we all wanted but she sure as hell went down fighting.  Imoressed is an


Friday – 4.29.16 – Squats + AMRAP

Bring your kid to work day was a success – thanks to those who had tea parties and watched dance routines especially at OG. Strength: 12RM Back Squat WOD: AMRAP 8 4 Bar Facing Burpee 8 Front Squat (135/95) 4 Shoulder to Overhead (135/95)


Thursday – 4.28.16 – Rope Climbs

“I hope that each and every one of you, at least once in your life, get to achieve something you’ve worked hard for, and you get to have such a raw and emotional reaction. If you don’t, then I really feel sorry for you.” – A. Rosenwald  Skill: Rope Climbs WOD: 5 Rounds 400m Run


Wednesday – 4.27.16 – Fight Gone Bad!

It’s 6pm somewhere! WOD for reps “Fight Gone Bad” In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the


Tuesday – 4.26.16 – Hang Snatch + Max Rep

Such a great day at the box! Strength: 1rm Hang Snatch WOD: 5 rounds of: 4 minute clock 50 double under 25 sit up Max Hang Power Snatch (135/95) (0/4/8/12/16 minutes start with du and sit up – the time remaining is designated for HPS) – scale du and sit ups appropriately!


Monday – 4.25.16 – Deads + AMRAP

Congrats to Jill on placing 2nd overall at the masters of the shed comp this weekend!  We all see her putting the work in, it’s nice to see it pay off like this.  Great job Jill! Strength 10 minute clock to est. 3rm deadlift WOD AMRAP 15 5 pull up 10 hand release push up


Friday – 4.22.16 – DB Squat Cleans + Run

Sandy and Kass tricycle riding! WOD: For Time: 21-18-15-12-9-6-3 DB Hang Squat Clean (45/25) * 400m Run after each