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Archive for the WOD Category

WOD – Tuesday – 10/04/16

AMRAP 16:
50 Wallballs 20/14
40 S2O 95/65
30 SDLHP 95/65
20 Burpees
100 Double Unders/200 singles

WOD – Monday – 10/03/16

A. 5 Sets. One set every 2:30 minutes
Thruster x10 reps
*start light-ish and build as possible
**advanced guys/girls should start at 135/95, respectively
B. 3 RFT
20 Alt DB snatch…heavy.
20 Pullups (RX+ c2b)
**Post time and DB weight used.

WOD – Friday – 09/30/16

BEACH WOD SATURDAY AT 8:30AM! (GYM WILL BE CLOSED)

On a running clock:
0:00 – 5:00
Build to heavy snatch single*
5:00-14:00 (9 minute ladder)
3 Power snatch 95/65
3 Box jump 24/20
6 Power snatch 95/65
6 Box jump
9 Power snatch 95/65
9 Box jump
etc… (climb the ladder)
*classes will be given ample time to build up there bars before the clock starts

WOD – Thursday – 09/29/16

bring-a-friend-image

BRING A FRIEND THURSDAY!

A) AMRAP 10:
100m farmers carry 53/35
12 abmat situps
12 Doublel DB G2OH (40/25)
    – rest 2 min
B) 5 RFT
20 walking lunges 53/35 per hand
10 box jumps
– rest 1 min between rounds

WOD – Wednesday – 09/28/16

Beach WOD Saturday at 8:30!!! The Gym will be closed.

beach-pic-cfbb

30 RFT
1 power clean 185/135 (RX+ 225/155)
3 HSPU
5 wallballs 20/14
— 25 min time cap (use poker chips…1 chip every 5 rounds)

WOD – Tuesday – 09/27/16

A. 4 sets. Snatch x3 reps @75% of best. No TnG. Reset each rep
B. For Time:

row 500m

20 push press 75/55
20 SDLHP 75/55
20 box jump
20 SDLHP
20 push press
row 500m

WOD – Monday – 09/26/16

Reminder that next Saturday is a Beach WOD Day! The gym will be closed. CLICK HERE

For Time: (On a continuous clock)
10 Rounds
7 TTB
3 Power snatch 135/95
100m run
– rest exactly 2 min
3 Rounds
10 Thrusters 135/95
100m run
  *One score (including 2 min rest)

WOD – Friday – 09/23/16

A. 6 Sets:
8-10 Backsquats @3030 tempo, and at 30% of your 1rm Back squat.
– rest 30 sec bet sets
— Rest 5 min between sets 3 and 4
B. For Time:
50 Burpees
40 Calorie row
30 Deadlifts 225/155
400m Run

WOD – Thursday – 09/22/16

bring-a-friend-image

It’s Bring a Friend Thursday!

10 RFT
row 250m
100m farmers carry; 53/35
10 wallball shots

WOD – Wednesday – 09/21/16

Did you hear??? Bring a Friend Thursdays start this week!!! CLICK HERE

3 RFT
6 bear complex; 115/75
16 pullups
20 box jump overs 24/20″
RX+
3 RFT
6 unbroken bear complex; 135/95
6/4 muscle ups
20 box jump overs 24/20″
— RX+ variation complex must be unbroken; 10 burpees on the spot if you break
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