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Archive for the WOD Category

WOD – Friday – 05/09/14

WOD – Friday – 05/09/14

Kinda Sorta Benchmark Friday: Cindy Meets Grace meets Isable 6 rounds For Time: 3 Power snatch 135/95 3 p.clean & jerks 135/95 5 pullups 10 pushups 15 squats See announcements for schedule changes

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WOD – Thursday – 05/08/14

WOD – Thursday – 05/08/14

A little recap of last years Regional team!! (Corey still refuses to wear lifting shoes, but he smiles more now)   A) Teams of 2: 2 rounds, Not for time:  - 8 tire flips  - 20 Medball toss situps (anchor feet together)  - 200m Sandbag carry (handoff […]

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WOD – Wednesday – 05/07/14

WOD – Wednesday – 05/07/14

For Time: A) 5-3-1  - Deadlift 275/185  - Wall Walks (scale to 2:1 Walk The Floors) B) 9-6-3  - Deadlift 245/165  - Box jumps 30/24 C) 12-9-6  - Deadlift 225/145  - Pullups *Be prepared with your weights to reduce load and move on to next round **If […]

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WOD – Tuesday – 05/06/14

WOD – Tuesday – 05/06/14

  A) 3rm Clean with 2 second pause at the knee      (15 min time cap)    Start light and build to a heavy set of 3 reps.    Seek perfection in the movement. Drive knees out and back. Load the hamstrings    Fast elbows. Open the hands on the catch. […]

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WOD – Monday – 05/05/14

WOD – Monday – 05/05/14

A) Push Press: 3-3-3-3-3      (increasing. Post load for final set of 3 reps) B) 21-18-15-12-9-6-3  - Wallball 20/14  - Kettlebell Swings 53/35   Happy Cinco De Mayo!!

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WOD – 05/02/14

WOD – 05/02/14

Max out Friday! Hit a PR! A) Clean & Jerk (20 minutes to build to a 1RM) B) AMRAP 10: 5 clean & jerks 135/95* 8 burpee box jump overs 24/20 * a power clean and push jerk is the preferred movement

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WOD – Thursday – 05/01/14

WOD – Thursday – 05/01/14

The above are the Regional Events (WOD’s) for 2014….not your WOD  :-)   A) Not For Time: 2 rounds  - 4 Turkish gettups  - 4 Skin the cats (scale to 8 toes thru rings)  - 30 second Handstand hold (face the wall if needed)  - 1 Rope […]

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WOD – Wednesday – 04/30/14

WOD – Wednesday – 04/30/14

  A) Back Squats: Build up to: 75% x 8 reps, then 70% x 8 reps, then 65% x 8 reps (do not post load) B) For Time:  - 20 Push Jerk 115/75  - 25 burpees  - 30 Wallball 20/14  - 800m Run  - 30 Wallball 20/14  - 25 […]

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WOD – Tuesday – 04/29/14

WOD – Tuesday – 04/29/14

A) Snatch complex. Take 12 minutes to build slowly in the following complex:  - 2 second pause at the knee, 2 second pause at the hip (snatch)  *Start light and build to a heavy single. Do not post load, but record your own notes.      Seek perfection in […]

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WOD – Monday – 04/28/14

WOD – Monday – 04/28/14

A) Find 2 RM Thruster (from Rack)   – Suggested progression       8-6-4-2-2-2-2 B) AMRAP 5 Ladder: 3-6-9-12 etc…  - Thrusters 95/65  - Burpees over bar       REST 5 MINUTES C) AMRAP 5 Ladder: 3-6-9-12 etc…  - Thrusters 95/65  - Toes-to-bar

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