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Archive for the WOD Category

WOD – Tuesday – 09/16/14

WOD – Tuesday – 09/16/14

  A) Front squat 15 Minutes to find 1RM (coach to suggest progression if requested) B) AMRAP 6: 9 Thrusters 115/75 9 burpees over bar REST 5 MINUTES C) AMRAP 6: 15 wallballs 20/14 15 pull-ups (scale to bands or ring rows)

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WOD – Monday – 09/15/14

WOD – Monday – 09/15/14

Changes have been made to Standards for the Scaled Division for the Upcoming Battle of the Boxes. SEE STANDARDS   A) Bench Press 5×5 close grip*. (increase load. Keep notes but do not post load) *about shoulder width. Generally about where the knurling starts on the bar. […]

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WOD – Friday – 09/12/14

WOD – Friday – 09/12/14

CLICK HERE to get more info and register for our in-house competition   A) Skill work and coaches review of all movements B) AMRAP 12: Advanced (Competitors) 3 snatch (full) 155/105 3 OHS 155/105 12 Chest to Bar pull-ups 30 Double Unders 100m run Intermediate 5 Power […]

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WOD – Thursday – 09/11/14

WOD – Thursday – 09/11/14

  A) Jerk Balance 5 sets of 5 reps with 1 second pause at the catch. (increase weight each set if comfortale)  *Stay relatively light for this drill. Set up in perfect landing stance for split jerk.    Without moving foot position, dip-drive and catch the bar […]

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WOD – Wednesday – 09/10/14

A) EMOM 15: (alternating) 4 Deadlifts @75-80% 2 Turkish Gett-ups (1 right , 1 left). Pick a challenging yet manageable weight 4-8 strict pull-ups or ring rows   B) AMRAP 8: 10 STO 115/75 8 Burpee over Bar 6 Bent over Rows 115/75  For details on upcoming […]

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WOD – Tuesday – 09/09/14

WOD – Tuesday – 09/09/14

A) 5 Minutes of Double Under Practice     B) For Time: 800m Run (buy in), then: 4 Rounds of: 5 Hang snatch 95/65 7 Toes To Bar 9 HR Push-ups 11 Box jump overs 24/20 800m Run (cash out)     RX+ do 135/95 on snatch […]

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WOD – Monday – 09/08/14

WOD – Monday – 09/08/14

A) EMOM 8: 1 Clean & Jerk @ approx 80% of max (coach will allow ample time to build to 80% prior to starting EMOM). Do not post load. B) 10-1 Thrusters 105/75 KBS 53/35 Burpees

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WOD – Friday – 09/05/14

WOD – Friday – 09/05/14

A) Skill work and coaches review of all movements B) 4 Rounds For Time: Advanced (Competitors) 5 Clusters 155/105 4 Muscle Ups   (Ladies do 3 muscle-ups) 3 Wall Climbs 2 Snatch 155/105 1 Rope Climb (any time during round). Intermediate 5 Clusters 115/85 6 pullups + 6 […]

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WOD – Thursday – 09/04/14

WOD – Thursday – 09/04/14

A) Overhead Squad (OHS) 5 sets of 3 reps with 3 second pause at bottom.        stay within comfort zone. Do not post load *Start with a half Squat. Stay on heels. Send the hips back when you start your squat.    Keep arms locked and shoulders […]

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WOD – Wednesday – 09/03/14

WOD – Wednesday – 09/03/14

  A) Build to a Heavy Set: (12 Minute time cap) Snatch + Hang Snatch. (2 Second pause at the knee on the snatch) B) AMRAP 6: – 15 STO 135/95 – 15 Box Jumps 24/20 (Games Std AND Step Down) – 30 Double Unders (Scale to […]

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