28/3/14

Bara Zehanovastrength @cs, Uncategorized, Uncategorized, wod @cs0 Comments

Good bye, Soukenická 🙁 Friday was the last day in our old gym and you got to say good bye to the street multiple times during this workout. It`s time to start a new chapter. Strength: deadlift max strict pull ups 15 weighted push ups WOD: 5 rounds for time 400 m run 15 back squats 60/40 kg Mobility: your choice Member Accomplishments: Ryan O`D and Jaime took the green arrows Ondra showed a great performance and was very close to Ryan`s time

27/3/14

Bara Zehanovastrength @cs, Uncategorized, Uncategorized, wod @cs0 Comments

This was a long and grueling work with lot of strain for your pecs. Strength: make up/open gym WOD: 20 min AMRAP 15 hang power cleans 50/35 kg 12 ring dips 21 sit ups Mobility: bully stretch Member Accomplishments: Clark, who beat Tomas F. by one rep, and Baywatch got the green arrows KamChamp did the wod with men`s weight for hang power cleans Štefan couldn`t escape without burpees for his birthday he had on Friday. We wish you just the best 132times 🙂

25/3/14

Bara Zehanovastrength, strength @cs, Uncategorized, Uncategorized, wod, wod @cs0 Comments

Doesn`t happen too often that you guys leave the gym smiling and saying “Oh, I liked this workout”. Well, that was the case on Tuesday. It was definitely a good one. Strength: make up/open gym WOD: For time 700 m row 25 burpee box jumps/step ups 15 pull ups Mobility: foam roll Member Accomplishments: Drewcifer surprised us all with an impressive time and took the green arrow among men Also Tomas F., The Vojta and Ryan O`D got done in under five minutes Dora had the fastest time among ladies

24/3/14

Bara Zehanovastrength @cs, Uncategorized, Uncategorized, wod @cs0 Comments

As Joey called it, this was “a shittier version of our short shitty warmup” 🙂 Strength: squats max strict pull ups 10 clapping push ups WOD: For time 100 double unders + 3 rounds of 10 thrusters 45/30 kg 15 kettlebell swings 24/16 kg 15 burpees Mobility: glutes lacrosse ball Member Accomplishments: Clark and Legend took the green arrows Drewcifer`s hard work on double unders is paying off, he managed this workout Rx

21/3/14

Joey ScafidiUncategorized, Uncategorized0 Comments

Strength: 3 rounds deadlift max pull ups 15x weighted push ups WOD: 10min amrap 5 thrusters 60/40 10 burpees Mobility: banded shoulder Member Accomplishments: Clark and Lenka got the green arrows Jaime got her first ttb

20/3/14

Bara Zehanovastrength @cs, Uncategorized, Uncategorized, wod @cs0 Comments

EMOMs never seem to be that bad. Well, even fourteen minutes can take forever, right? 🙂 Strength: make up/open gym WOD: 15 min EMOM 7 toes to bar + 7 wall balls 9/6 kg 7 hang power clean 60/40 kg + 7 burpees Mobility: biceps stretch + forearm smash Member Accomplishments: Props to all of you who managed to fit in every minute KamChamp, Tatanka and Arny rowed 20 km. Who else is going to accept this challenge? 🙂

19/3/14

Bara ZehanovaUncategorized, Uncategorized, wod @cs0 Comments

This workout was a forearm killer 🙂 Strength: squats max strict pull ups 10 clapping push ups WOD: 8 min AMRAP 15 kettlebell swings 24/16 kg 10 push press 50/35 kg 5 toes to bar Mobility: banded shoulder Member Accomplishments: Clark and Ria took the green arrows Our strong ladies are getting even stronger: ZZZZZ did 11 strict pull ups in a row, Kam managed 5 in a row for the first time

18/3/14

Bara Zehanovastrength @cs, Uncategorized, Uncategorized, wod @cs0 Comments

Fifteen minutes long AMRAP with sets of 15 wall balls = sneaky way how to make do Karen (or a lot of wall balls) without really thinking about it 🙂 Strength: make up/open gym WOD: 15 min AMRAP 10 hang power snatch 35/20 kg 15 wall balls 9/6 kg Mobility: thoracic spine Member Accomplishments: Ryan O`D and Legend took the green arrows Drewcifer and Dora did the wod Rx+ Our strength program seems to be working for you, because we see a lot of new PR`s. Charlotte and Arny were a proof of it on Tuesday Ina got her first strict pull ups

17/3/14

Joey Scafidihealth @cs, strength @cs, Uncategorized, Uncategorized, wod @cs0 Comments

Another partner workout to kick off the week. Strength: 3 rounds press 15x kb row 15x goblet squat WOD: 3 Rounds with a partner calorie row 12/10 8 burpees over the rower Mobility: Your choice Member Accomplishments: Tomas F. and Danny took the arrow for the guys Petra H. and Jaime won for the girls