Shoulder Health and Rehab Clinic next Saturday at Noon with Coach Stew! WOD for Monday 061311 – Click Here For Today’s Schedule Back Squat 2-2-2-2-2-2-2 –Rest– 10-9-8-7-6-5-4-3-2-1 Power Clean (135/95) 20 Double Unders Post Squat Loads and Metcon Time to Comments For the strength segment, perform Back Squats in sets of two working up to...Read More
NC Race For The Triangle — TEAM MELINDA! WOD for Friday 060311 – Click Here For Today’s Schedule Deadlift 2-2-2-2-2 –Rest– 21-15-9-9-15-21 Rep Rounds For Time: GHD Hip Extensions Box Jumps (24/20) Post Deadlift Loads and Metcon Time to Comments For the strength segment, perform Deadlifts in sets of two working up to the heaviest...Read More
NC Race For The Triangle — TEAM MELINDA! WOD for Wednesday 00111 – Click Here For Today’s Schedule Barbell Thrusters 2-2-2-2-2 –Rest– For Time: 40 Reps of Shoulder to Overhead (155/105) You may press, push press, push jerk, or split jerk. The barbell starts on the floor. You may not use a rack. Every time...Read More
NC Race For The Triangle — TEAM MELINDA! WOD for Friday 052711 – Click Here For Today’s Schedule Deadlift 4-4-4-4 –Rest– 3 Rounds For Time: 12 Overhead Squats (135/95) 7 Muscle Ups Post Deadlift Loads and Metcon Time to Comments For the strength segment, perform Deadlifts increasing weight each set up to the heaviest set...Read More
NC Race For The Triangle — TEAM MELINDA! WOD for Tuesday 052411 – Click Here For Today’s Schedule Press 3-3-1-1-1 –Rest– 5 Rounds For Time: 7 Press – from the rack (135/95) 21 Double Unders Post Press Loads and Metcon Time to Comments For the strength segment, perform the Press increasing weight each set up...Read More
NC Race For The Triangle — TEAM MELINDA! WOD for Monday 052311 – Click Here For Today’s Schedule Overhead Squat 5-5-3-3-3 –Rest– “Katie P’s Birthday WOD” 2 Rounds of 28 Reps Each For Time: Kettlebell Snatch – any arm (52/35) Air Squats Toes to Bar Inverted Ring Rows (Feet up on a box so body...Read More
NC Race For The Triangle — TEAM MELINDA! The Bull City Barbell Open is TOMORROW! Lifting runs from 10am-2pm and spectators are FREE! We will be prepping the gym tonight for the meet tomorrow from about 5-8pm. If anyone can lend a hand, your help will be greatly appreciated!! WOD for Friday 052011 – Click...Read More
NC Race For The Triangle — TEAM MELINDA! Come support our friends at the Animal Protection Society this Wednesday at Fullsteam from 5-8pm! WOD for Tuesday 051711 – Click Here For Today’s Schedule Deadlift 2-2-2-2-2 –Rest– AMRAP in 20 minutes: 5 Chest to Bar Pullups 10 Wall Ball (20/12) 15 KB Swings (52/35) Post Deadlift...Read More
NC Race For The Triangle — TEAM MELINDA! WOD for Monday 051611 – Click Here For Today’s Schedule Front Squat 5-5-3-3-3 –Rest– 7 Rounds In 3 minutes, complete: 400m Run 12 Toes To Bar (see video) Use remaining time in each 3 minute interval to rest Post Front Squat Loads and Metcon Rounds to Comments...Read More
We need volunteers for the Bull City Barbell Open on May 21st! Please email [email protected] if you’re interested in helping! WOD for Friday 051311 – Click Here For Today’s Schedule Deadlift 5-5-3-3-3-3 –Rest– “Freddy Krueger” 21-15-9 Reps For Time: KB Swings (70/52) Burpees Post Deadlift Loads and Metcon Time to Comments For the strength segment,...Read More
