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Archive for the WOD Category

WOD – Wednesday – 05/27/15

WOD – Wednesday – 05/27/15
A) Back squat
3 x 3 @ 85-90%
Perform 3 high box jumps after 1st, 2nd & 3rd set. Test youself
B) 10-1
Thrusters 115/85
Pull-ups
100m Run after each round
C) Row 1,000m (Cool down)

WOD – Tuesday – 05/25/15

WOD – Tuesday – 05/25/15
A) 3 Rounds NOT For Time
20 Double Unders or attempts
3 Wallclimbs or 6 Walk-The-Floors
12 Deadlifts 135/95 (practice touch-n-go.)
B) Clean Pull + Power Clean
10 Mins to build to a heavy single
(the pull establishes the movement. Make contact each time. Listen to coach. Control off the ground)
C) 4 RFT:
10 Box Jump Overs 24/20
10 KB Swings 70/55
10 Burpees (touch bar over head approx 6″)

WOD – Monday – 05/25/15

WOD – Monday – 05/25/15

Happy Memorial Day. Class Times 9 & 10am

 

MURPH (or Partner Murph)*
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Movements can be broken up into rounds as desired
     *Partner Murph: both partners run together, 1 person works at a time inside

WOD – Friday – 05/22/15

WOD – Friday – 05/22/15

TGIF!

A) 5 Sets of
1 Snatch + 2 OHS. Add weight
B) 9-7-5
Cleans (power or Full) 135/95
Pull-ups
RX+ Do 155/105 & C2B Pull-ups
C) @ 8:00 on the Clock:
3 Rounds For Time
400m Run
10 HSPU
20 Box Jumps 24/20
D) NOT For Time:
100m Farmers Carry 53/35

 

Memorial Day Classes are 9 & 10am!

WOD – Thursday – 05/21/15

WOD – Thursday – 05/21/15
For Time:

 

Rope climb x 5 (any time)

Run – 500m
Wallball 20/14 – 50
Burpee – 50
Sit-ups – 50
Push press 75/55 – 50 (if scale to empty bar….do NOT drop bar)
Walking lunges – 50
Row – 500 (any time)
Dubs – 50
Scale workout to 3, 30, 300m…….OR 2, 20, 200m

WOD – Wednesday – 05/20/15

WOD – Wednesday – 05/20/15
A) Bench Press
3 x 10. Start at 50% and increase weight
B) Deadlift
3 x 10. 50%, 60%, 65%
C) AMRAP 9:
9 KB Swings 53/35
9 HR Push-ups
9 TTB

WOD – Tuesday – 05/18/15

WOD – Tuesday – 05/18/15
A) Back Squat
5 x 4 @ 80-85%
then max reps at 70%
C) 5 Rounds For Time: 21 min cap
7 Snatch 115/85
20 Jumping Squats
9 Pull-ups
200m Run

WOD – Monday – 05/18/15

WOD – Monday – 05/18/15
A) EMOM 9:
Min 1: 30 Sec HS Hold (or OH Plate hold)
Min 2: 20-40 Double Unders
Min 3: 10-12 TTB
B) Push Press
2-2-2-2-2-2 Find 2 rep max over 6 sets
12-9-6-9-12
Hang Power Cleans 115/85
Burpee Box Jumps 24/20
Perform 2 wall climbs after each round (scale to 10 AbMat Situps)

WOD – Friday – 05/15/15

WOD – Friday – 05/15/15
A) High Hang Squat Snatch
Stay light. Speed under bar. 8-10 minutes.
B) For Time:
50 Double Unders
5 Manmakers 40/25-ish (use db’s or kb’s)
40 wallballs
4 Manmakers
30 TTB
3 Manmakers
20 OHS 135/95* Perform back squats if mobility doesn’t permit ohs
2 Manmakers
10 Clean & Jerks 135/95
1 Manmaker

 

Go get em Jaci Cale!! Best of luck at Regionals

WOD – Thursday – 05/14/15

WOD – Thursday – 05/14/15
A) Hit the Track!
2 x 400m Run every 3 minutes
2 x 200m Run every Minute
2 x 100m Sprint every 30 seconds
B) 10-1
KB Snatch 53/35 (total)
Push-ups (Hand Release)
Cash out with 40 Box Jump Overs 24/20

 

Best of luck to Jaci Cale and Team Squad this weekend at Regionals!!

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