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WOD Archives: July 2012

Wednesday 8/1/2012

Fitness 7 Russian KB Swings, Heavy 100m Row Sprint R2:30 x 7 Performance 5 Power Snatch 100m Row Sprint R3 x 6 Fit/Perf Cash Out TGU work, 10 Mins Use KB, DB, or BB and work up to a heavy single on both arms Competition A. BN Push Press 5×5 B. Weighted Chin Up 10×3 C. Filthy Fifty, *Log in Wodify MORE »

Tuesday 7/31/2012

No 7:30PM Class tonight, Staff In-Service Fitness 8 Min AmRap 9 Push Up 18 Walking Lunges 9 KB DL R4 8 Min AmRap 9 Squat Thrusts 18 Jumping Pull-ups 9 Sit-ups R4 8 Min AmRap 9 Wall Balls 9 Ring Rows 50m Plate Run Performance 8 Min AmRap 5 L-Pull Ups 10 Push ups 10 GHD Sit Ups 100m Run R4 8 Min AmRap 3 Rope Climbs 20 Double Unders 10 Ring Push Ups 20 Lunges R4 8 Min AmRap 1 Min Burpee 1 Min Box Jumps, Up and Over (30/24″) Competition A. Find a Heavy Clean off the... MORE »

Monday 7/30/2012

Fitness A1. RFE Split Squat 4 x 8/leg, R60 (use db/kb) A2. Pull-up 4 x 60 sec. of work, R60 B. OHS  4 x 8, R90 C. KBS Swing 4 x 30 sec., R30 Heavy Performance A1. RFE Split Squat 4 x 8/leg @ 31X1, R30 (use db/kb) A2. Pull-up 4 x AmRap (one drop w/ 3 sec rest), R2 B. OHS 5.5.3.2 @ 22X1 C. KBS Swing 4 x 15-20 unbroken, heavy. R30 choose... MORE »

Friday 7/27/12

Fitness A1. Front Squat 10.8.8.6. R60 A2. Ring Rows 4X10-12 R60 Performance A. Front Squat 3.3.2.1. R2 B. Close Grip Bench Press 3.3.2.1. R2 Fitness/Performance 20 Rounds of “Chelsea” EMOM 5 Pull Ups, 10 Push-ups, 15 Squats Competition A. Back Squat R2 1X5 @60% 1X5 @65% 2X5 @70% B. Front Squat R2 1X5 @60% 1X5 @70% 1X5 @75% 1X5 @80% C. 5 Rounds for total reps of: 1 Minute of KB Push Press (50/30) 1 Minute Strict Pull-ups MORE »

Thursday 7/26/12

Fitness A. Take 15 minutes to find your 3RM Strict Press B1. Bent Over Row 8.8.6.6. R60 B2. Weighted Step Ups 4X20 R60 C. EMOM for 10 Minutes 5 Wall Balls 5 Burpees Performance A. Take 15 minutes to find your 2RM Strict Press B1. Weighted Chin Up 3X5 R45 B2. Tall Box Jump 3X5 R45 B3. GHD Sit Ups 3X15 R45 C. EMOM for 10 Minues 3 Heavy Deadlifts 6 Burpees Competition Make Up/Rest Day MORE »

Wednesday 7/25/12

Fitness 7 Min AMRAP 7 Push Ups 7 Sit ups 7 Squats R3 5 min row for max meters R3 7 Min AMRAP 7 Walking Lunges alternating legs 7 Hanging leg raises 7 KB Push Press R3 5 min row for max meters Performance 7 Min AMRAP 7 Dips 7 OH Sit Ups 7 Squat Cleans (95/65) R3 In 5 min run 400m then max double unders in the time remaining R3 7 Min AMRAP 7 OH Lunges alternating legs 7 Toes to Bar 7 KB Swings (70/50) R3 5 Min AMRAP 10m... MORE »

Tuesday 7/24/12

Fitness 8 min EMOM 2 Hang Power Snatch + 5 Min AMRAP X4 3 Tall Box Jumps 6 KB Swings 9 Burpees 24 Single Jumps R3 Performance 8 Min EMOM 1 Power Snatch, 1 Hang Squat Snatch, 1 Squat Snatch + 4 Min, 8 Min, 12 Min AMRAP, R3 between AMRAPS. Pick up where you left off 5 OHS (115/75) 10 Pull Ups 15 Wall Ball 20 Burpees 25 Double Unders Competition A.  15 Min to find a heavy snatch single off the blocks B.... MORE »

Monday 7/23/2012

Fitness A1. RFE Split Squat 4 x 6/leg R1 A2. Bent Over Row 4 x 8 R1 B. OHS 3 x 1o + 10 min AmRap 10 db/kb push press 10 Ring Rows 100m run Performance A. OHS 4×5 @ 31×1, R2 B1. RFE split SQ 4 x 6/leg @30X1, R60 B2. FLR in rings, 45 sec. Accum , R60 + 25 secs AD @ 95% R90 x 5-7 MORE »

Saturday 7/21/2012

Fitness A. Hang Power Clean + Front Squat (1 + 2x) – 10 Mins of work + 200m Run 20 db/kb Push Press 200m Run 40 air squats 200m Run 60 Jump Rope singles 200m Run 40 Sit-ups 200m Run 20 Ring Rows 200m Run Performance A. Take 10 Mins to work on P. Clean to F. Squat Technique. Build in weight. + 15 Front Squat (185/125#) 200m weighted run (45/25#) 100m Farmers Carry (70/50#) 12 Front Squats (185/125#) 200m weighted run (45/25#) 100m Farmers Carry (70/50#) 9 Front Squats (185/125#) 200m weighted... MORE »

Friday 7/20/12

Daily WOD plus open gym 4:30-6:30pm Fitness A1. DL 8.6.4.2. R75 A2. Close grip bench press 8.6.4.2. R75 + 8 min AMRAP 4 Hang Power Cleans 8 Push ups 12 Barbell hops Performance A1. DL 2.2.1.1. R45 A2. Close grip bench press 4X6-8 R45 + 21-15-9 DL (225/155#) Ring dips Hand release push ups MORE »