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WOD – Wednesday – 10/15/14

WOD – Wednesday – 10/15/14

  A) Sumo Deadlift 10-8-6-4-2-2 Start at about 40% of 1rm Deadlift and increase load as you go. (Do NOT post load. Stay safe….listen to your coach) B) AMRAP 10: 4 S2O 135/95 6 TTB 4 Box Jumps 24/20 C) Plank Holds 6 rounds: 30 seconds on, […]

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WOD – Tuesday – 10/14/14

WOD – Tuesday – 10/14/14

  A) Snatch Balance Complex:        (1 Snatch balance + 2 Overhead Squats = 1 set) 2 Sets at 65% (of max snatch weight) 2 sets at 75% 2 sets at 80%    (Only squat as low as mobility permits. Once you lose form, stop […]

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WOD – Monday – 10/13/14

WOD – Monday – 10/13/14

  A) 3 Rounds Not For Time: 8 Toes To Bar 12 Wallballs B) Thruster Build to a 2 rep-max in 12 Minutes From the rack is allowed but not required. Post Load C) 30-20-10 Thrusters 95/65 Pull-ups*

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WOD – Friday – 10/10/14

WOD – Friday – 10/10/14

    Watch the video of Chad Vaughn Clean & Jerk and then watch it again. It never gets old.   A) Clean & Jerk    Find 1 rep-max (15 Min Max) Example of progression for 200# max: 115 x 2, 135 x 2, 145 x 2, […]

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Xtreme Top Box – Saturday & Sunday Oct 11th & 12th

Xtreme Top Box – Saturday & Sunday Oct 11th & 12th

  Looking for something cool to do this weekend? Come on down to Fort Lauderdale beach and watch your coaches and fellow athletes compete to be crowned the Top Box! 10 of us will be competing together as a team this weekend to earn that title. The […]

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WOD – Thursday – 10/09/14

WOD – Thursday – 10/09/14

  Endurance Day Thursday A) 3 Rounds For Time: 250m Row (Do 20 Cal on Airdyne if not enough rowers) 10 Burpees over rower Rest as needed as a group B) 3 Rounds For Time: 15 TTB 20 Wallballs Rest as needed as a group C) Run […]

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WOD – Wednesday – 10/08/14

WOD – Wednesday – 10/08/14

  A) Bench Press 5 X 3, Starting at 50% of 1rm. Add weight each set. Rest 90 Sec’s between sets. Record heaviest set B) 5 Rounds For Time: 5 Power cleans 135/95 9 Push-ups 9 KB Swings 53/35 C) 3 Rounds For Time: 20 OH Plate […]

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WOD – Tuesday – 10/07/14

WOD – Tuesday – 10/07/14

  A) 3 Rounds Not For Time: 7 Hand Release Push-ups 7 Alt Jumping Lunges (7 each leg…14 total steps) 7 Good Mornings 45/35# B) Dead Lift 4 Sets of 5 Reps @ 65% of 1RM rest about a min between sets C) For Time:    Buy […]

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WOD – Monday – 10/06/14

WOD – Monday – 10/06/14

  A) Front Squat 3 x 5 @ 80% Across    Don’t post load Rest as needed B) For Time: – 800m Run Buy-in 5 Rounds: 10 Pull-ups 8 Snatch 95/65 6 HSPU – 400m Run Cash out

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WOD – Friday – 10/03/14

WOD – Friday – 10/03/14

  A) EMOM 15 (Alternating) Min 1: 4-5 Push jerks (from ground) @ 60-70% Min 2: 12-16 Alt reverse Lunges Min 3: 30 Sec hollow hold (lay on back in hollow rock position) Rest as needed B) AMRAP 9 (WZA VQ1) 3 Power Cleans 135/95 3 hang […]

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