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Archive for the WOD Category

WOD – Thursday – 03/27/14

WOD – Thursday – 03/27/14

  A) Front Squats 3-3-3-3-3 (Post heaviest successful set of 3 reps) B) Teams of 2, 5 Sets: (I go 30/you go 30)  - 30 seconds double unders (scale to 60 singles or 30 unsuccessful attempts)  - 30 seconds Abmat situps (unanchored)  - 30 seconds ring rows […]

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WOD – Wednesday – 03/26/14

WOD – Wednesday – 03/26/14

A) EMOM 10 – Alternating  6 Snatch Grip Deadlifts (@80-90% of 1RM Snatch)  6 HSPU (go strict if you can) B) 3 Rounds For Time  - 400m run  - 20 KB Snatch 53/35 (10 each arm, switch as you wish)       (scale accordingly on the snatch…this should […]

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WOD – Tuesday – 03/25/14

WOD – Tuesday – 03/25/14

A) Shoulder Press: 10 Minutes to build to a 1 rep max (Post load) B) AMRAP 14:  - 60 burpees  - 50 Thursters 95/95  - 40 pullups

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WOD – Monday – 03/24/14

WOD – Monday – 03/24/14

  A) EMOM 10:  - 3 Power cleans @ 75% B) 3 Rounds, 1 Minute at each station, 30 seconds rest btwn stations.  - Max calories on rower  - Max HR Pushups  - Max rep wallballs  - Max rep box jumps     1 Minutes Rest Between Rounds […]

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WOD – Friday – 03/21/14

WOD – Friday – 03/21/14

A) Muscle-Up Technique Practice: 10 minutes with coach (coach will show progressions from ground to practice muscle-ups) B) For Time: 800m Run 50 Deadlifts 95/65 40 Wallballs 20/14 30 burpees 20 hang snatch 95/65 10 Walk The Floors 400m Run Don’t forget we have 2 more weeks […]

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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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