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Archive for the WOD Category

WOD – Friday – 02/20/15

WOD – Friday – 02/20/15

A) Clean & Jerk: 10 Mintutes to build to a heavy single

 

B) Benchmark Friday – ‘Tommy Mac’ – 2 Rounds For Time: (30 Min. Cap)

  • 12 Burpees
  • 12 Thrusters
  • 12 Burpees
  • 12 power snatch
  • 12 Burpees
  • 12 Push Jerks
  • 12 Burpees
  • 12 hang Squat Cleans
  • 12 Burpees
  • 12 OHS (do back squats if mobility does not permit ohs)

All barbell movements are done @ 115/75

 

C) Check out our new supplement line by clicking GAME PLAN

WOD – Thursday – 02/19/15

WOD – Thursday – 02/19/15

A) 2 Rounds NOT For Time: any order

  • 500m Row
  • 10 Pistols or 10 Hawiian Squats – each leg
  • 200m Run

 

B) 4 Rounds For Time:

  • 1 Rope Climb*
  • 5 hang power snatch 115/75
  • 10 Pull-ups
  • 15 Hand relaease Push-ups
  • 20 Kettlebell Swings 53/35
  • 25 Wallballs

REST 2 MINUTES BTWN ROUNDS

*Rope climbs can be done anytime during the round

WOD – Wednesday – 02/18/15

WOD – Wednesday – 02/18/15

A) 3 Rounds NOT For Time:

  • 25m Bear Crawl
  • 10 Single leg Bridges – each leg
  • 10 kettlebell Swings

 

B) Deadlifts

  • 10 @ 50%
  • 8 @ 60%
  • 8 @ 70%
  • 6 @ 75%
  • 4 @ 80%
  • 1 @ 90%
  • 3 @ 85%

 

C) For Time

  • 12 Deadlifts 275/185*
  • 30 Double Unders (scale to 2:1 Singles)
  • 9 Deadlifts
  • 40 Double Unders
  • 6 Deadlifts
  • 50 Double Unders
  • 3 Deadlifts
  • 800m Run

*this weight should not exceed 75% of your 1RM

WOD – Tuesday – 02/17/15

WOD – Tuesday – 02/17/15

Bridges front rack lunges

 

A) 3 Rounds NOT for Time - Any Order

  • 6-10 HSPU or 10 DB Press
  • 3-5 muscle Ups, or 8 C2B pull-ups, or 10 Pull-ups, or 10 Ring rows
  • 30 Second L-Sit or v-hold (time can be accumulated)

(L-sit can be from rings or paralllets)

 

B) Shoulder Press: 8-6-4-2-1-1

Do 10 TTB in between each set

 

C) 10-1

  • Push Jerks 135/95
  • Box Jumps 24/20 (games std)

RX+ do 165/115, &  30/24″ box

WOD – Monday – 02/16/15

WOD – Monday – 02/16/15

Alex, Greg, jaci, Sarah & Tom-Rowing

 

A) 2 Rounds Not For Time:

  • 10ea partner wallball sit-ups
  • 8 squat cleans – empty bar (don’t drop bar)
  • 12 Alt Jumping Lunges

 

B) EMOM 8:

  • 1 Squat Clean

Approx 80%. Do more or less depending on feel. Adjust along the way if needed.

 

C) Front Squats  2-2-2-2*

Start at 70% and build.   *Do 12 Hand release push-ups between each set

 

D) 2 Rounds For Time:

  • 15 squat cleans 95/65*
  • 15 Burpee over bar

*weight should be no more than 50% of 1rm clean. This should be FAST.

WOD – Friday – 02/13/15

WOD – Friday – 02/13/15

Boynton Squad Group Pic WZA

 

A) Snatch: 10 minutes to build to a moderate single

Do Not post load. Focus on form and speed under bar.

 

B) AMRAP 5:

  • 5 Snatch Grip Deadlifts 115/75
  • 5 hang snatch
  • 5 OHS (perform back squats if mobility does not permit)

*if major mobility issues, consider deadlift, hang clean, front squat instead.

 

Rest 5

 

C) 30-20-10

  • Wallball 20/14
  • pull-ups

Run 200m after each round (30 wallball, 30 pull-ups, run 200m)

WOD – Thursday – 02/12/15

WOD – Thursday – 02/12/15

Alex & DJ Wodapalooza

 

A) Bench Press: 10-8-6-4-2-2. Increase load each set

 

B) EMOM 20:

  • Min 1: Row 150-200m
  • Min 2: 4-8 HSPU
  • Min 3: 10-12 TTB
  • Min 4:  6-8 DB Snatch

 

C) 3 Rounds For Time (FAST)

  • 14 KB Swings 53/35***
  • 7 Burpees

****Do NOT Drop the bell from overhead. (No Rep!)

WOD – Wednesday – 02/11/15

WOD – Wednesday – 02/11/15

Camille High Five CF Games Champ

 

A) 3 Rounds NOT For Time:

  • 100m run
  • 8 front squats – empty bar (Don’t drop empty bar)
  • 8 push press
  • 1 Rope Climb

 

B) Find 2 Rm Thruster (from rack) – 10 Minutes.

 

C) For Time:

  • 20 Thrusters 95/65
  • 200m Run
  • 20 wallballs
  • 200m Run
  • 20 jumping squats
  • 200m Run
  • 20 Front Rack Alternating lunges 95/65
  • 200m run
  • 20 front squats 95/65
  • 200m run

WOD – Tuesday – 02/10/15

WOD – Tuesday – 02/10/15

Angel Running - I Will.

 

A) 2 Rounds NOT for Time - Any Order

  • 10 Muscle clean 45/35. (NO rebend in knees)
  • 100m Sled Push or Pull
  • 10 hollow Rocks

 

B) Build to heavy single: Power Clean

Post load.  Share bar if possible

*New athletes perform 2 light power cleans On The Minute for 10 Minutes. No Post.

 

C) For reps: (12 Minute Time Cap)*

  • 15 Deadlifts 225/155
  • 20 Push-ups
  • 30 Double Unders (scale to 60 singles)
  • 800m Run
  •   Max power cleans in remaining time 135/95  (score will be total power cleans)

*Everybody needs to do power cleans. Scale accordingly….including the run

WOD – Monday – 02/09/15

WOD – Monday – 02/09/15

Alex Clean with tonge cult classic

 

A) EMOM 9:

  • Min 1: 20-30 Dubs
  • Min 2: 6-8 HSPU  OR 30 sec HS Hold. OR DB Press. Or 10m HS Walk.
  • Min 3: 8 Hawiian Squats - each leg (use a post)

 

B1) 5×3 Back Squats*

B2) 5×3 Box Jumps

Alternate between B1 and B2 for 5 sets. Increase weight on backquats each sets.

Increase height on box jumps if possible. Use plates to adjust height.

*start at about 60% and finish at about 85%

 

C) 3 Rounds For Time:

  • 21 Push-Press 95/65
  • 15 Pull-ups
  • 9 Burpees

Cash Out 400m Run

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