Summertime

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Jen Killin’ it at the NorCal Regionals with TeamNC C   This weeks Monster Mash will have no rest, instead you’ll get to run a few miles : ) Enjoy #MMM   NC Lab. Week 41. Monday   With one LONG running clock complete the following work for time: 21-15-9 Power Clean 115/80 Overhead Squat… Read more »

The Ghost

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Congrats Robert!!   Shout out to our boy, Robert “The Ghost” Guerrero, for an amazing performance in his first fight back last night!  So cool to have gotten to train with him and to call him a friend!   NC Lab. Week 40. Sunday.   Find a 3 Rep Max Clean You can drop but… Read more »

Regulate

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The Boys getting inverted in today’s work out.   Stole this work out  from the one and only Pat Sheerwood….It’s Spicy!   NC Lab. Week 40. Saturday.   Snatch  1 Power Snatch/ Hang Power/ Full Snatch (from the floor) – Try and hold onto the bar as long as you can.   For Time: 15… Read more »

Party in the City

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  Nick.   Another workout from Garret down in Miami!   NC Lab. Week 40. Friday.   20 Min EMOM Even 3 Front Squats 335/205 Odd 5 Bar Muscle Ups   Rest 5 Min   12 Min AMRAP 2 Deadlifts 225/155 2 Wall Balls 20/14 4 Deadlifts 4 Wall Balls 6 Deadlifts 6 Wall Balls……… Read more »

El Mexicano

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Miranda, Gustavo and Danny with the crew from Wod Tours.   I told Gustavo that the crew from WOD Tours would be joining us today…and he asked if he could program the workout.  I HAD to post it….it wrecked this whole crew!   NC Lab. Week 40. Thursday.   10 Min EMOM 1 Legless Rope… Read more »

Simplicity

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  Missing our boy while he is working in Miami…hit him up for a workout for you all though…   NC Lab. Week 40. Wednesday.   Work up to a heavy split jerk single   40-30-20-10 Calorie Row Shoulder to Overhead 135/95   **don’t let how simple this looks fool you….ouch!

Hot Cool and Vicious

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Jason in Event 6.   Coach Chris…at it again…   NC Lab. Week 40. Tuesday.     Run Workout: 2x60m, then 2x80m, then 1x100m, then 1x150m, then 1x200m.   Full recovery between efforts.    . Run Workout Details:  This is a speed endurance workout.  These are controlled sprints between 95-98% max efforts.  Build your intensity.  The 60s… Read more »

Graveyard Smash

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      Anyone in the mood for a little Monday Monster Mash????   This week Sherwood added time caps to each portion.  You might ask yourself…if there is a 10 min time cap, why do we still rest 10 more min??  Isn’t that too long?  I could probably go sooner!   The purpose of… Read more »

Intelligent Hoodlum

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Toes to Bar….doin it.     NC Lab. Week 39. Friday.   Front Squat  7 x 3   With a Partner 4 Min AMRAP Snatch (Squat or Power) 185/125 Only one person can work at a time     “Karen” 150 Wall Balls 20/14    

Knee Scooters

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Molly = Jacked   Dan Bailey is in town….and when he and Sherwood get together…trouble come out.   NC Lab. Week 39. Thursday.   Gymnastics Fun to Warm Up…   5 Rounds (not really for time) 1 Legless Rope Climb 3 Strict Muscle Ups 30 Second Handstand Hold   20 Min AMRAP 5 Deadlifts 365/240… Read more »