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Archive for the WOD Category

WOD – Monday – 05/02/16

A. Complex: Snatch + Hang snatch + Snatch
(Goal is to beat complex weight from April 18th. You may drop the bar after the Hang Snatch if needed)
B) AMRAP 12:
10 Wallballs 20/14
8 KB swings; 53
6 Burpees to 10# plate (no princess hops)

Charity WOD Today!

Charity WOD Today!

This Saturday, April 30th, we will be hosting a charity WOD at 9&10am. We ask that anyone planning on participating in the WOD bring in some supplies that we can ship to help the earthquake victims in Ecuador. Coach Sam Straub will be coming up with the charity WOD so you know it’ll be a doozy! Freinds and family are welcome AND encourage.

 

WOD – Friday – 04/29/16

A. BACK SQUAT:
4 sets of 6 reps @90% of heavy set of 6 from last Friday
B) For Time:
30 bar facing burpees
30 calorie row
15 power snatch 115/75
400m run
15 power snatch 115/75
30 calorie row
30 bar facing burpees

WOD – Thursday – 04/28/16

WOD – Thursday – 04/28/16

Charity WOD Saturday CLICK HERE for details

HELEN’ – 3 Rounds For Time:
400M RUN
21 KB swings 53/35
12 Pullups

WOD – Wednesday – 04/27/16

WOD – Wednesday – 04/27/16

Congrats to Rob for earning his 14th place worldwide finish and qualifying for the CrossFit Games in July!

For Time:
21-15-9
Deadlift 225/155
HSPU
DB box step over; (24/20″ & 40/25# per hand)

WOD – Tuesday – 04/26/16

A) EMOM 12: (Alt)
4 Squat cleans @65-75% of max
1 Rope Climb or 6 Ring rows
B) On a 5 minute clock:
400m Run
12 S2O 115/85
12 TTB
Max burpees to a 10# plate with remaining time
         Rest 3 min
x3 sets

WOD – Monday – 04/25/16

WOD – Monday – 04/25/16
A. Power clean + Split jerk.
Build to heavy single
B) AMRAP 12:
8 DL 155/105
8 Box jumps 24/20
8 Wallball 20/14

WOD – Friday – 04/22/16

WOD – Friday – 04/22/16
A. Back Squat:
Build to heavy double. Then build to heavy set of 4, then heavy set of 6. (14 Minutes max time)
B) 4 Sets:
12 wallball
12 SDLHP; 95/65
12 Box jumps; 24/20
12 push press 95/65
24 calorie row
  – rest 60 seconds btwn sets

WOD – Thursday – 04/21/16

WOD – Thursday – 04/21/16

Endurance Day Thursday!! Get Some!

Teams of 2-6:
4 Rounds For Time:
400m indian style run
15 syncronized sandbag squats*
*if somebody needs to rest, the whole team rests.

WOD – Wednesday – 04/20/16

Teams of 2:
Row 2k; switch every 500
80 pullups between the partners while 95/65# bar is being held in the front rack
80 thrusters (95/65) between the partners while one partner dead hang on pullup bar
80 pushups; switch every 10 reps
Row 1k switch every 250
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