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Archive for the WOD Category

WOD – Friday – 11/11/16

sandra-snatching_catch
A. 3-position Snatch: 10 minutes to build. No more than 80%
Snatch from floor + Above knee snatch + High hang snatch (power position)
B. For Time: ‘Grace’
30 Clean and Jerk 135/95
NOTE: If you have a sub 2:30 grace, consider ‘Heavy Grace’ @ 155/105

WOD – Thursday – 11/10/16

bring-a-friend-3
A. For Time:
Run 1 Mile
 – rest as needed
B. EMOM 14: (alt)
:20 sec HARD assault bike
Bench press x5-7 reps. You choose weight

WOD – Wednesday – 11/09/16

american-flag-2
A. Backsquat 4, 4, 2, 2. Building
A. AMRAP 6:
20 OHS 95/65
20 Burpees
– rest 3 min
B. AMRAP 6:
10 Calorie Assault Bike
10 Box Jumps 24/0
– rest 3 min
C. 6 Minute Row, for calories.

WOD – Tuesday – 11/08/16

mainsite-pic
A. Supinated Grip Barbell Row
5 Sets x 8-10 reps
B. 5 RFT:
Run 200m
10 DL 225/155
10 HSPU
2 Rope Climbs – OR – 8 ring rows

WOD – Monday – 11/07/16

rob-aline
A. Hang snatch.
Build to Heavy Triple. Then build to heavy single.
— coaches to post BOTH weights
B. AMRAP 14:
24 Air squats
12 Pullups
6 Hang snatch 95/65
RX+ option
24 Air squats
2 Muscle ups
6 Hang Snatch 115/75

WOD – Friday – 11/04/16

sarah-with-sandbag_crush

Last chance to register for HERO BASH at Squad…CLICK HERE

A. EMOM 12:
Power snatch + snatch balance x2 reps
B. For Time:
20 Power cleans 135/95
30 STO 135/95
40 TTB
50 Wallball
40 Deadlifts 135/95
30 Hang power cleans 135/95
20 Front squats 135/95

 

WOD – Thursday – 11/03/16

bring-a-friend-image
For Time:
Assault bike 30 calories
Bench press x10 reps 135/95
Run 400m
    Assault bike 20 calories
    Bench press x10 reps
    Run 400m
        Assault bike 10 calories
        Bench press x10 reps
        Run 400m

WOD – Wednesday – 11/02/16

A. Backsquat. 6 – 6 – 4 – 4. Heavy
B. AMRAP 8:
16 Thrusters 75/55
16 Calorie row
   *rest 4 min
C. AMRAP 8:
16 Burpees
16 Calorie Bike

WOD – Tuesday – 11/01/16

4 sets:
A1. Single arm bent over DB row x10-12 reps/arm; rest 30 sec
A2. Powell raise @30×1 x8-10 reps; rest 1 min
B. 16 min AMRAP:
32 dubs
16 pullups
8 OHS 95/65
RX+
16 min amrap
32 dubs
16 c2b
8 OHS 135/95

WOD – Monday – 10/31/16 – Halloween

pumpkin_witch

We will close early tonight for Halloween. Last class starts at 6pm.

A. 8 Sets:
Snatch x2 reps. (Roughly 75%)
Assault bike or row :30sec easy
Rest as needed between sets
B. For time
20-18-16-12-10-8-6-4-2
Alternating DB snatch 40/25
HR pushup
**run 400m after round of 12
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Today’s WOD

Bootcamp

  • Bootcamp – Friday – 12/09/16
    December 8, 2016 by
    Happy Freakin Friday! A. ‘Annie’ 50-40-30-20-10 Double Unders (2:1 Singles) Abmat Sit-ups B. Plank Holds: :45 seconds hold / :15 seconds Rest Rotate between: Front Plank Left Side Plank Right...
    Read more

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