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Archive for the WOD Category

WOD – Wednesday – 04/06/16

WOD – Wednesday – 04/06/16
A. Warmup…7 Minutes at an easy pace:
:30 sec plank hold
5 BTN strict press; empty bar
5 target squat jumps; choose a moderately challenging target to touch each jump
B. Push press; 5, 4, 3, 2, 1 Building each set.
C) 10 RFT
10 push press 95/65
15 abmat situps
10 goblet squats 53/35

WOD – Tuesday – 04/05/16

A) 3 Sets NOT For Time:
SPRINT 50M; walk back
Bear crawl 50m
3 strict pullups or 6 ring rows
B. Power Clean – Build to 1 Rep-max
C) 5 RFT
5 Power cleans. Use 85% of Max for the day
7 Box jumps; 30/24
100m Run
2 rope climbs
– rest as needed
COOL DOWN with 10 min EASY run/bike/row

WOD – Monday – 04/04/16

WOD – Monday – 04/04/16
A) 3 Sets NOT For Time:
hallow body hold x20-30 sec
superman hold x20-30 sec
max vert jump x2 reps; nice and slow; how high can you jump?
**Athletes, touch the pullup bar for a guide. How low on your arm can you touch the crossbar?
B. Front squat – Build to 1 Rep-max
C) 2 Sets For Times:
row 500m ALL OUT
Rest 90 Seconds Between sets
***Preset the Rowers for 500m Inveral with 90 second rest
– rest as needed
D) For Time: 35 Burpees

COMPETITOR TRAINING AT 2PM (click link)

WOD – Friday – 04/01/16

WOD – Friday – 04/01/16
For Time:
       Buy in with 70 Dubs / 140 Singles. Then,
7 Rounds of:
 – 7 Deadlifts 255/165
 – 7 HSPU
 – 7 Burpees
 – 7 Pull-ups RX+ Do C2B
         Cash Out with 70 Dubs / 140 Singles

WOD – Thursday – 03/31/16

WOD – Thursday – 03/31/16
Endurance Day Thursday….. Looking to add your score to the leaderboard??
A) For Time;
1 Mile Run
– rest as needed
B) For Time:
2k Row

WOD – Wednesday – 03/30/16

WOD – Wednesday – 03/30/16
A) Clean + Hang Clean + Split Jerk
Build to heavy complex
B) 3 sets:
AMRAP 4:
50m run
1 power clean 185/125 RX+ Do 205/135
50m run
2 power clean
50m run
3 power clean
etc….
– rest 2 minutes between sets. RESTART the ladder each Set.
NOTE: You are challenged to do RX+ if able. Don’t worry about white board.

WOD – Tuesday – 03/29/16

A. 4 sets; bench press @32×1 x 6-8 reps
(Start at 50-60%)
B) 6 rounds; every 3:30
run 400m*
12 t2b
– score is your SLOWEST round
    *For those unable to stay on clock, scale to 300m Run

WOD – Monday – 03/28/16

WOD – Monday – 03/28/16
A) Every 2 Minutes x 6 Sets:
2 Hang Snatch (challenge the load, but there should NOT be misses)
B) AMRAP 10
9 power snatch 115/75
9 box jump 24/20
12 power snatch
12 box jump
15 power snatch
15 box jump
EXTRA CREDIT: For those who want a little extra work. (This will not be done with the class)
6×3 Snatch Balance. Keep it light and fast

WOD – Friday – 03/25/16

WOD – Friday – 03/25/16
Open WOD 16.5
For Time:
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing burpees*
*Class can do burpee over bar if large class to save space

WOD – Thursday – 03/24/16

WOD – Thursday – 03/24/16
Endurance Day Thursday!!!!! No Cherry Picking Allowed!!!!
For Time:
Run 400m
– rest 1 min
Run 800m
– rest 2 min
Run 1200m
– rest 3 min
Run 1 Mile

16.5 Releases tonight! Don’t miss the showdown between Froning, Smith & Fraser. #WillbeEpic

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Today’s WOD

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