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Archive for the WOD Category

WOD – Friday – 12/27/13

WOD – Friday – 12/27/13

  A) 10-8-6-4-2-4-6-8-10 DB Snatch (40/25) – Alternating…Total reps HSPU Burpees   B) 1000m Row For Time

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WOD – Thursday – 12/26/13

WOD – Thursday – 12/26/13

Time to work off those Christmas cookies!!   A) 12 Minutes to find a 2 rep-max Thruster (from the ground.)   B) For Time: Buy In: 10 Thrusters 135/95 Then 5 rounds of: 5 clean & Jerks 135/95 10 pull-ups 15 Box-jumps 24/20 Cash Out: 10 Thrusters […]

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WOD – Tuesday – 12/24/13

WOD – Tuesday – 12/24/13

Merry Christmas Eve!! 12/24/13 AMRAP 24: 12 snatch (95/65) 24 Abmat Sit-ups 13 burpees 100m sandbag carry (no significance to the date, just a good filler to the WOD) Any bag will do on the sandbag carry. If out of bags use a bumper plate…or medball   […]

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WOD – Monday – 122313

WOD – Monday – 122313

For Time: 1 mile run 10 hang cleans 185/125 20 front squats 185/125 30 box jumps 24/20 40 KB Swings 53/35 50 wallballs 20/14   Merry Christmas Eve Eve. Be sure to check out the Blog/Announcements category for the latest 411

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WOD – Saturday – 12/21/13

WOD – Saturday – 12/21/13

12 WOD’s of Christmas: Day 1: 200m Run Day 2: 2 Squat Clean 135/95 Day 3: 3 STO 135/95 Day 4: 4 Burpee over Bar Day 5: 5 Hand Stand Push-ups Day 6: 6 pull-ups Day 7: 7 Box jumps 24/20 Day 8: 8 Toes to bar […]

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WOD – Friday – 12/20/13

WOD – Friday – 12/20/13

A) EMOM 12 Odd Minutes – 2 Power Cleans + 2 Front Squats (75-80% of max power clean) Even Minutes – 3-5 Strict pull-ups (depending on ability) (Coaches do not post load)   B) AMRAP 8: 8 hang cleans – 95/65 8 Front rack alt lunges – […]

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WOD – Thursday – 12/19/13

WOD – Thursday – 12/19/13

  Today is a rest from the Barbell! You’ve lifted a lot of weight over the past 3 days. For the record, it was supposed to be track day but we threw in some burpees and KB’s to spice it up a bit. No Cherry picking!!!!   […]

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WOD – Wednesday – 12/18/13

WOD – Wednesday – 12/18/13

  A)WARMUP – 2 Rounds NOT For Time:  -15 empty bar hang snatch  -15 empty bar back squats  -5 Toes to Rope (scale to toes through rings) B) Back Squats – 5/3/1/2/2    65%, 75%, 90%, 85%, 85% – 90 seconds rest btwn rounds C) 10-1!  - […]

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WOD – Tuesday – 12/17/13

WOD – Tuesday – 12/17/13

  A) Warmup – Not For Time:  - 100m Sled push or pull (90/45)  - 1 Rope Climb (2 planks)  - 10 good mornings (45/35)  - 20 KB Swings – russian – 53/35  - 40 double unders – or attempts B) For Time:  - 21 Deadlifts (225/155) […]

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WOD – Monday – 12/16/13

WOD – Monday – 12/16/13

A) 3 Minutes of Max-rep Thrusters (95/65)      Rest  – no more than 5 minutes B) 10 Minute Ladder:  - Power Clean & Push Jerk (155/105)  - Chest-to-Bar pull-up    (climb the ladder as high as you can in 10 minutes: 1,2,3,4,5 etc…) C) For Time:  - […]

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