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Archive for the WOD Category

WOD – Tuesday – 09/20/16

Please note that we will be doing some construction at the gym starting Thursday. Please excuse the mess as we attempt to provide a better facility for you! Good things to come!

A. Hang power clean. Build to a heavy single
B. 3 RFT
21 DL 115/85
15 Front Squat
9 Thrusters
100 Double Unders /200 singles

WOD – Monday – 09/19/16

pool-day-rasadj

Mark your calendars for the next Beach WOD on Saturday, October 1st. Lets make this the biggest turn out ever!!

A. EMOM 14: (alt)
2 Snatch. Heavy-ish. Squat snatch if possible
5 WTF OR 3 Wallclimb OR 4-12 HSPU
B. AMRAP 10:
35 HR pushups
Then, in remaining time,
2-4-6-8-10-12 etc… reps of:
Shoulder To Overhead 135/95
T2B

WOD – Friday – 09/16/16

A. 6 Sets:
6-8 back squats @3030 (3 second negative, 3 second ascent) Use 30% of 1-rep max weight.
* Rest 30 sec between sets
** Rest 5 min after 3rd set
*** Do not stand all the way up, do not ‘catch bounce’ out of the hole
B. For Time:
21-15-9
bar facing burpee
OHS 95/65
c2b pullup

BEACH WOD 10/1

WOD – Thursday – 09/16/16

ENDURANCE DAY THURSDAY!!

Teams of 2, For Time:
Row 7k
* Switch partners every 500m
** Partner must complete 15 situps during rest period

WOD – Wednesday – 09/14/16

A. 5 RFT
10 pullups (RX+ do C2b)
10 power cleans 115/85  (Rx+ d0 135/95)
10 front squats
10 s2o
– rest as needed
B. EMOM 8:
row/bike/sprint 15 sec; rest 45 sec

WOD – Tuesday – 09/13/16

Beach WOD Saturday 10/1/16. CLICK HERE for details

A. Snatch. Build to a heavy single.
Remember to record weight. We will be doigng % work based on this in the coming weeks
B. 4 Rounds for time:
20 Calorie row
15 KB swings 53/35
10 Burpees
– rest 2 min bet rounds

WOD – Monday – 09/12/16

copper-point-group-pic
A. EMOM 14: (alt)
2 Squat cleans – heavy-ish
8-10 ring rows/pullups OR 2-4 muscle ups
B. For Time:
800m run
50 wallballs 20/14
30 Hang power clean 135/95

WOD – Friday – 09/09/16

AMRAP 20:
11 Pull-ups (RX+ do C2B)

9 Power snatch 135/95

7 OHS (substitute to back squat)
Run 400m
 

WOD – Thursday – 09/08/16

For Time:
Run 800m w/ medball
20 Wallballs 20/14
2 Rope climbs or 4 planks
Run 400m w/ sandbag
20 walking lunges w/ sandbag
2 Rope climbs or 4 planks
750m row

WOD – Wednesday – 09/07/16

Don’t forget…Copper Point Brewing Co on Friday night! CLICK HERE for details.

For Time:
Row 1k buy in, then…
10 RFT
6 DL 225/155
6 Bar Facing Burpees
6 HSPU (Scale to 3 Wall Climbs or 6 WTF’s)
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