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Archive for the WOD Category

WOD – Thursday – 03/20/14

WOD – Thursday – 03/20/14

On a 20 minute clock: – 50 box jump 24/20 (buy in) Then in remaining time, AMRAP of: – 2 Rope Climbs (or 4 descending planks) – 4 HSPU – 8 squat clean thrusters (135/95) – 16 TTB – 32 KB Swings 53/35 (rope climbs can be […]

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WOD – Wednesday – 03/19/14

WOD – Wednesday – 03/19/14

A) EMOM 15 – Alternating   6-10 ring Dips   6-10 Alt Pistols (coaches will accommodate scaling)   6-10 V-ups     (rep count varies depending on skill level) B) 3 Rounds For Time  - 400m run  - 15 pullups (RX+ do C2B)  - 20 SDHP (70/53)

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WOD – Tuesday – 03/18/14

WOD – Tuesday – 03/18/14

Nothing to do with todays workout but such a great pic I had to post it. #barsbending #clean A) Back Squat 2-2-2-2-2-2 @ 80-85% ascross (do not post load, but record for your records) B) 4 Rounds For Time:  - 15 STO 115/75  - 15 TTB  - […]

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WOD – Monday – 03/17/14

WOD – Monday – 03/17/14

A) EMOM 12 – Alternating:  - 6 power snatch  - 6 power clean (Bar should be 60-65% of 1rm snatch) B) AMRAP 10:  - 12 burpees  - 12 wallballs 20/14

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WOD – Friday – 03/14/14

WOD – Friday – 03/14/14

For this week, the Open WOD 14.3 is an 8 minute AMRAP of Deadlifts and Box-jumps with an ascending weight change on the deadlifts. While this is not practical for the general class, we will perform a similar WOD that is appropriate for the class.   Games […]

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WOD – Thursday – 03/13/14

WOD – Thursday – 03/13/14

) Here’s a demo video for efficiency tips when doing high rep clean & jerks like in a WOD such as Grace. This video was shot prior to hosting Barbells for Boobs last year…rules still apply… If this movement happens to show up in the Open, this […]

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WOD – Wednesday – 03/12/14

WOD – Wednesday – 03/12/14

A) Close Grip Bench Press 12-12-12-12 – increase load each set… Shoulder width grip or slightly narrower. Elbows stay close to body Don’t try to go too heavy too quick. Post Load B) EMOM 18: Alternatining minutes with 3 stations  - 10 Ring Rows  - 10 Deadlifts […]

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WOD – Tuesday – 03/11/14

WOD – Tuesday – 03/11/14

Congrats to Tommy & Lisa Patti! A) 15 Minutes to build to a heavy clean. (Have athletes partner up if possible) – Post Load * athletes should be ‘squat’ cleaning unless mobility does no permit Rest as Needed B) AMRAP 5: Max rep squat cleans @ 75% […]

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WOD – Monday – 03/10/14

WOD – Monday – 03/10/14

  A) Perform 6 sets of the following complex: 2 push press + 1 Push Jerk. (from the rack) – post load   **be very deliberate on the movements. (PP v. PJ) B) For Time  - 500m row  - 20 Dips (ring or stationary)  - 20 burpee Box Jumps […]

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WOD – Saturday – 03/08/14

WOD – Saturday – 03/08/14

Coaches Choice by Coach Alex

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Today’s WOD

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