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Archive for the WOD Category

WOD – Tuesday – 11/22/16

4 Sets:
A1. Push press x3-5 reps.
A2. Supinated grip strict pullup x3-6 reps. (bands ok for scaling)
Rest 1 minute between movements.
B. For Time:
27-21-15-9-3
Burpees
Toes To Bar

WOD – Monday – 11/21/16

HOLIDAY SCHEDULE

A. Backsquat. Build to a heavy single.
Then, perform 2 sets of 4 reps @ 80% of todays max.
(If you’ve never performed a max backsquat, be sure to take note of today’s number.)
B. 10 RFT
7 SDLHP 95/65
7 Front squats
7 Shoulder To Overhead

WOD – Friday – 11/18/16

cfbb-logo-1-flag
A. Squat Clean Thruster. Build to tough set of 3. TnG
B. 8 Minute Ladder:
2 Squat Clean Thruster 95/65
2 Pull-ups
4 Squat Clean Thruster 95/65
4 Pull-ups
6..
6..
etc…
RX+ do c2b and 135/95

WOD – Thursday – 11/17/16

bring-a-friend-day-image-3
Bring A Friend Thursday
3 Rounds For Time:
Run 400m with sandbag
20 Walking lunges w/ sandbag
Row 1k
3 Rope climbs/ 6 planks
Assault Bike .5 Miles

WOD – Wednesday – 11/16/16

sam-and-new-plates
A. Front squat. Build to a tough single in 12 min.
B. AMRAP 20:
20 Front Squats 95/65
20 Bar Facing Burpees
20 Wallballs 20/14
20 Abmat Situps

WOD – Tuesday – 11/15/16

sara-sigundsdottir-oh
4 Sets:
A1. 5-7 Push Press. Rest 1 min
A2. 3-6 Strict Pull-ups -OR- 8 -12 Ring-Rows. Rest 1 min
B. AMRAP 12:
Buy in: 100 Dubs/200 Singles. Then, with remaining time:
– 20 DL 135/95  (RX+ 155/105)
– 15 Hang Power Cleans
– 10 S2O

WOD – Monday – 11/14/16

aron-sam-rudy
A. Snatch. Build to a tough single in 12 min.
—Newbies do 3 light snatch On The Minute, for 12 Minutes
B. 3 RFT:
Row 500m
15 Thrusters 95/65
20 Burpee Box Jump Overs 24/20

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.
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Today’s WOD

  • WOD – Monday – 01/16/17
    January 15, 2017 by
    Happy Martin Luther King Day   For Time: Row 1k 25 Thrusters 95/65 25 Pull-ups Assault Bike 30/20 calories 15 Thrusters 95/65 15 Pull-ups Run 400m 10 Thrusters 95/65 10...
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