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Archive for the WOD Category

WOD – Tuesday – 06/03/14

WOD – Tuesday – 06/03/14

A) Push Press:5 x 3 @ 80% of 1rm (5 sets of 3 reps….you should not fail here) *Do not post load, but make notes in your own journal ** Coach will review re-racking bar to your shoulders between reps.   B) 4 Rounds For Time: 12 KBS […]

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WOD – Monday – 06/02/14

WOD – Monday – 06/02/14

A) AMRAP 12: 7 Deadlifts 135/95 7 Hang Cleans 135/95 7 Front Squats 135/95   B) 6 Rounds (not for time) 30 second plank holds 15 Abmat Situps (self time on the plank holds)   C) Check out the new class times for Gymnastics and Weightlifting…CLICK HERE

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WOD – Friday – 05/30/14

WOD – Friday – 05/30/14

Our GQ couple, Mr. & Mrs T-Pain   A) 5 Rounds NOT For Time: – 5 thrusters – 5 pullups (Start light and add load to each round of thrusters to moderately heavy 5th set)   B) BENCHMARK FRIDAY – FRAN!! 21-15-9 – Thrusters 95/65 – Pullups

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WOD – Thursday – 05/28/14

WOD – Thursday – 05/28/14

A) Muscle clean x 10 reps, Power clean x 10 reps (build slowly as you go. Your 1st power clean should pick up where your last muscle clean ended) B) EMOM 30 – Alternating (six stations, including a rest station)  - 8 Cal Row  - 8 box jump overs […]

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WOD – Wednesday – 05/28/14

WOD – Wednesday – 05/28/14

A) Front Squats  - Find 3rm  - reduce weight to 70% of 3rm and do 10 reps B) 3 rounds For Time  - 25 wallball 20/14  - 20 TTB  - 50 Double Unders (scale to 100 single jumps)

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WOD – Tuesday – 05/27/14

  A) warmup…2 rounds – 12 kbs – 5 wtf – 8  good mornings   B) Deadlifts 5 x 3 @ 80% of 1rm (build to 80% and then do 5 sets of 3 reps)   C) AMRAP 7: – 10 hang cleans 95/65 – 10 burpees […]

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WOD – Friday – 05/23/14

WOD – Friday – 05/23/14

  A) Find 3 rm clean with pause at the knee  (drop between reps) B) 21-15-9-6-3  - HSPU*  - front squats (155/105)  - burpee over bar * coach to cover scaling options including dumbell press. Don’t get too hung up here.

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WOD – Thursday – 05/22/14

A) Bench Press Find 10 RM. Then redcue weight by 10% for 10 additional reps B) For Time: 10-8-6-4-2 Pullups Push-ups (hand release) Toes to bar 200m run (after each round) *The WOD will finish with a 200m run **Important to go to the beach immediately after […]

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WOD – Wednesday – 05/21/14

WOD – Wednesday – 05/21/14

  Yes, Camille (above) really Hang Snatched 190# at Regionals last weekend. And smiled the whole time. A) 15 OHS + 15 Snatch Balance. Not For Time.  Stay light. (could be pvc pipe)   (Pause in the bottom position a few times…if able to) B) EMOM 12 Alt […]

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WOD – Tuesday – 05/20/14

WOD – Tuesday – 05/20/14

A) Shoulder Press  - Find  1 RM B) 3 Rounds for Reps: 60 sec on, 30 sec off.  - row for calories  - box jump overs 24/20  - knees to elbows  - push press 96/65       1 Minute Rest   1 Minute on, 30 seconds […]

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