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Archive for the WOD Category

WOD – Wednesday – 12/30/15

WOD – Wednesday – 12/30/15
A) Snatch w/ 3 second pause at knee.
Build to heavy single
B) 3 Sets:
Max-rep Unbroken seated DB Press. (use 15-25% of bodyweight)
    Rest 2 minutes between sets
C) 5 Sets: One set every 3 minutes.
run 200m
15 power clean + jerk; 95/65
      (Score fastes & slowest set)

THURSDAY last class is 5PM. Closed Friday

WOD – Tuesday – 12/29/15

WOD – Tuesday – 12/29/15
A) 4 Sets:
Bent over Double DB row. Torso as close to horizontal as possible (as if holding a barbell)
Db shrugs @ 1113 x 16-20 reps; use DBs heavoer than what was used in rows
     Grab a partner and alternate movements
B) 10 Rounds For Time:
10 burpee box jump overs; 24/20
10 kb swings; 53/35
      Rest 30 sec bet rounds

HOLIDAY SCHEDULE

WOD – Monday – 12/28/15

WOD – Monday – 12/28/15
For Time:
Row 2k
50 alt pistols (100 air squats)
30 power clean; 80% of 1rm
(Stagger starting time. Post time and load)

HOLIDAY SCHEDULE

WOD – 12/24/15 – Thursday – Merry Christmas Eve

WOD – 12/24/15 – Thursday – Merry Christmas Eve
AMRAP 18: (LADDER)
1 Squat Clean; 185/135
1 Box Jump 24/20
1 TTB
2..
2..
2..
3..
3..
3..
etc
– rest as needed
COOL DOWN: moderate 10-15 min bike/run/row

Last class is 5pm. We are closed Friday. Merry Christmas!!

WOD – Wednesday – 12/23/15

WOD – Wednesday – 12/23/15
A) Upper pulling practice/ strength building. Here are the rules….
If you canNOT peform ANY strict pullups, perform 3 sets of:
    A1. ring row x 6-10 reps @ (21×2)
    A2. powell raise x 8-10/arm @ (31×1)
If you can perform 2 or more strict pullups….
    Practice kipping – 5 mins
If you can 10+ UB kipping pulllups…..
    Practice butterfly pull-ups – 5 mins
If you can perform c2b……
    Practice muscle-ups – 5 mins
If you can do muscle-ups….
    Perform max reps of muscle-ups in 4 minutes
B) For Time:
15-10-5 -10-15
power snatch; 135/95
Burpee over bar

HOLIDAY SCHEDULE

WOD – Tuesday – 12/22/15

A. Back squat; 5, 5 (5)
Post heaviest set. Try to increase from last week
B) For Time:
150 wallballs 20/14*
*each break must run 200m with wallball in hand
Rest as needed (on your own)
C) 3 Sets for Time(s):
Row 350m
Rest as needed between sets…approx 2 mins. Record all 3 sets

HOLIDAY SCHEDULE

WOD – Monday – 12/21/15

WOD – Monday – 12/21/15
A) EMOM 14:
Min 1: Hang Snatch + Snatch. Start at 55% and build throughout. Does not have to be tng.
Min 2: 10 box jump overs
B) For Time:
21-15-9*
Clean and jerk (135/95, 155/115, 185/135)
Increase weight each round, even if scaling weight
*Run 200m after the 21 & 15 round

WOD – Friday – 12/18/15

WOD – Friday – 12/18/15
12 WODS OF CHRISTMAS
1 100m Run
2 Power snatch 135/95
3 HSPU (scale to 3 Hand release Push-ups)
4 Power cleans 135/95
5 TTB
6 OH Plate walking Lunge 45/25
7 KB Swings 53/35
8 Mountain climbers
9 Pull-ups
10 Wallballs 20/14
11 Burpee over barbell
12 Goblet Squats 53/35
Example of flow:
100m run.
2 power snatch, 100m run.
3 hspu, 2 power snatch, 100m run
4 power cleans, 3 hspu, 2 power snatch, 100m run
5 ttb, 4 power cleans, 3 hspu, 2 power snatch, 100m run
etc……. and a partrige in a pair tree.

It’s party time tonight! Pot Luck at 6:15pm. DETAILS HERE

WOD – Thursday – 12/17/15

A) AMRAP 12:
Row 500m
4 Turkish Getups – Alternating 53/35
    – rest 4 min
B) AMRAP 12:
Run 200m
20 hollow rocks
15 Unbroken wallballs 20/14 (scale accordingly to go unbroken each round)
    – rest 4 min
C) Cool Down:
14 min of ‘moderate pace’ bike/row. switch back and forth.
Every 2 min get off and hold plank for 30 sec

Christmas Party tomorrow…..Be there! CLICK HERE

WOD – Wednesday – 12/16/15

WOD – Wednesday – 12/16/15
A) Power Clean + Shoulder Press + 2 Push Press + Split Jerk (or push jerk)
Build to a moderately heavy complex in 8 Minutes
B. Bench Press; 10, 8, 6, 4;
Start reasonably light and build through sets. 6-8 minutes max. Move quickly. (no warm up sets)
C) For Time:
run 400m
21 HSPU
21 pullups
row 500m
21 pullups
21 HSPU

You’re invited to our Christmas/Holiday party this Friday at 6:15PMCLICK HERE

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Today’s WOD

  • WOD – Friday – 09/30/16
    September 29, 2016 by
    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...
    Read more

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