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Archive for the WOD Category

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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WOD – Friday – 12/13/13

WOD – Friday – 12/13/13

A) EMOM 8, perform: 2 squat cleans @ 80% of 1 rep-max clean   B) 3 Rounds For Time: 5 Curtis P’s (95/65) 10 Burpee box jumps (24/20) 15 Toes to bar (A Curtis P is a Hang squat clean + rack lunge L + rack lunge […]

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WOD – Thursday – 12/12/13

WOD – Thursday – 12/12/13

  A) 1 minute on, 30 seconds rest, 4 rounds: (score will be total reps. write your score during your rest)   Row (for calories) Push-ups (hand release) KB Swing (53/35) Squats   B) 400m Farmer carry. You pick weight. Not for Time  

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WOD – Wednesday – 12/11/13

WOD – Wednesday – 12/11/13

A) 6 attempts to find a max weight for the following complex: 1 push press + 1 push jerk (pick a good starting weight and add weight each set. About 90 seconds rest btwn sets)   B) 3 Rounds For Time: 5 Power cleans (185/125)   Rx+ […]

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WOD – Tuesday – 12/10/13

WOD – Tuesday – 12/10/13

  5 Rounds For Time: 20 pull-ups 20 wallballs 40 double-unders (80 singles) (3 minutes rest between rounds – self time) **Your time for the workout will include (4) 3 minute breaks. Use this rest to recover and hit the next round with intensity. Use a band […]

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