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Archive for the WOD Category

WOD – Friday – 09/19/14

WOD – Friday – 09/19/14

It Friday Funday for the WOD junkie in you! We’ve spiced it up a bit the last couple weeks with the competitor-type WOD’s. Enjoy, and know when to scale! A) Find 1 RM Push Press 12 minute Cap B) 3 Rounds For Time: (Pick One… A or […]

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WOD – Thursday – 09/18/14

WOD – Thursday – 09/18/14

  A) Ring / Muscle-up practice (5-10 minutes) Can either practice muscle ups if you got em Practice mu transition (given by coach) Practice skin the cats Do Ring rows / dips B) AMRAP 3 Row for calories C) AMRAP 3 8 Box jump overs 24/20 8 […]

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WOD – Wednesday – 09/17/14

WOD – Wednesday – 09/17/14

  A) EMOM 12: (alternating) 2 Power Snatch @ aprox 75% of 1rm p snatch 3 Power Cleans @ same weight as snatch    Set up perfectly for each lift. This is not for speed…you’ll have plenty of time B) 7 Rounds For Time 7 Deadlifts 225/155* […]

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WOD – Tuesday – 09/16/14

WOD – Tuesday – 09/16/14

  A) Front squat 15 Minutes to find 1RM (coach to suggest progression if requested) B) AMRAP 6: 9 Thrusters 115/75 9 burpees over bar REST 5 MINUTES C) AMRAP 6: 15 wallballs 20/14 15 pull-ups (scale to bands or ring rows)

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WOD – Monday – 09/15/14

WOD – Monday – 09/15/14

Changes have been made to Standards for the Scaled Division for the Upcoming Battle of the Boxes. SEE STANDARDS   A) Bench Press 5×5 close grip*. (increase load. Keep notes but do not post load) *about shoulder width. Generally about where the knurling starts on the bar. […]

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WOD – Friday – 09/12/14

WOD – Friday – 09/12/14

CLICK HERE to get more info and register for our in-house competition   A) Skill work and coaches review of all movements B) AMRAP 12: Advanced (Competitors) 3 snatch (full) 155/105 3 OHS 155/105 12 Chest to Bar pull-ups 30 Double Unders 100m run Intermediate 5 Power […]

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WOD – Thursday – 09/11/14

WOD – Thursday – 09/11/14

  A) Jerk Balance 5 sets of 5 reps with 1 second pause at the catch. (increase weight each set if comfortale)  *Stay relatively light for this drill. Set up in perfect landing stance for split jerk.    Without moving foot position, dip-drive and catch the bar […]

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WOD – Wednesday – 09/10/14

A) EMOM 15: (alternating) 4 Deadlifts @75-80% 2 Turkish Gett-ups (1 right , 1 left). Pick a challenging yet manageable weight 4-8 strict pull-ups or ring rows   B) AMRAP 8: 10 STO 115/75 8 Burpee over Bar 6 Bent over Rows 115/75  For details on upcoming […]

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WOD – Tuesday – 09/09/14

WOD – Tuesday – 09/09/14

A) 5 Minutes of Double Under Practice     B) For Time: 800m Run (buy in), then: 4 Rounds of: 5 Hang snatch 95/65 7 Toes To Bar 9 HR Push-ups 11 Box jump overs 24/20 800m Run (cash out)     RX+ do 135/95 on snatch […]

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WOD – Monday – 09/08/14

WOD – Monday – 09/08/14

A) EMOM 8: 1 Clean & Jerk @ approx 80% of max (coach will allow ample time to build to 80% prior to starting EMOM). Do not post load. B) 10-1 Thrusters 105/75 KBS 53/35 Burpees

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