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WOD Archives: September 2012

Monday 10/1/2012

**5:30pm and 6:30pm classes please be prepared to spend some time outside ** Fitness/Performance A1. Front Squat x 5 reps @ 21X1 R90, X4 A2. Lying External Shoulder Rotation w/plate x 10-12 reps each arm @ 2020 R90, X4 B. 4 Rounds 350 Meter Row or 300 Meter Run 20 Kettlebell Swings 20 Push-Ups R3 For 5:30PM and 6:30PM classes only A1 will change to the below A1. Goblet Squat x 10 reps @... MORE »

Sunday 9/30/2012

Fitness/Performance In teams of two complete the following 100 Kettlebell Swings (50/35) 50 Burpees 15 Muscle Ups or 45 Pull Ups and 45 Dips 10 Clean and Jerks (155/105) 15 Muscle Ups or 45 Pull Ups and 45 Dips 50 Burpees 100 Wall Ball (20/14) MORE »

Saturday 9/29/2012

Fitness/Performance A. Take 15-20min to build to a 3RM Thruster B. Every even minute on the minute for 20 minutes 5 Thrusters @ 75%-80% of your 3RM 10 Pull ups *If you do not complete the required reps, rest until the next even minute*   MORE »

Benchmark Friday 9/28/2012

Fitness/Performance “Whitten” 5 Rounds 22 Kettlebell Swings (50/35) 22 Box Jump (24/20) Run 400 meters 22 Burpees 22 Wall ball shots (20/14) *Scale accordingly* Competition A. 5X3 Split Jerk R90 B1. Banded Deadlifts @ 60% bar weight, R60 B2. 5X5 Seated BB Press, R60 (these are done between every other set of deadlifts)   MORE »

Thursday 9/27/2012

Fitness A1. Back Squat x 6-8 reps @ 30X1 R90, X4 A2. Single-Arm DB/KB Row x 8-10 reps each arm, R90, X4 B. 3 Rounds 10 Front Squats (95/65) 15 Push Ups 50 Double Unders or 150 Singles Performance A1. Back Squat x 6-8 reps @ 30X1 R90, X4 A2. Single-Arm DB/KB Row x 8-10 reps each arm, R90, X4 B. 3 Rounds 10 Front Squats (135/95) 15 Hand Release Push Ups 50 Double Unders Competition Make Up/Rest Day MORE »

Wednesday 9/26/2012

Fitness A. 15 Minutes of Muscle Up Progression and Pistol Practice B1. Romanian Deadlift x 6-8 reps, R1 X3 B2. 3 Strict Dips + 3 Strict Pull Ups, R2, X3 *Use the least amount of assistance possible (band or partner spotter)* C. 4 Rounds 20m  Walking Lunges with Kettlebells (weight should be challenging) 12 Ring Rows + Rest 1 Min + 500m Row Sprint Performance A. 15 Minutes of Muscle Up Progression and Pistol Practice B1.  Pistols or Pistol with... MORE »

Tuesday 9/25/2012

Fitness A. 15 Minutes to work up to a heavy Power Clean B. For time: 1 Lap around the building + 21-15-9 Kettlebell Swings (50/35) Burpee Box Jumps (20/16) C. Cash Out: Coach’s Choice Performance A. 15 minutes to work up to a 1RM Power Clean Suggested loading pattern: *Set 1 – 50% of 1-RM x 3 reps *Set 2 – 65 % of 1-RM x 2 reps *Set 3 – 75% of 1-RM x... MORE »

Monday 9/24/2012

Fitness/Performance A1. Bench Press x 6-8 reps @ 20X1, R90, X4 A2. Toes to Bar x 10 @ 1010, R90, X4 (Fitness sub leg lifts if you don’t have strict T2B) B. 10 Min AMRAP 10 Thrusters (KB or DB) 50m Overhead KB or DB carry C. 20 Reps Partner Medicine Ball Rotational Toss   MORE »

Sunday 9/23/2012

Fitness/Performance “The Bear Complex” 7 Rounds of 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press The format of this workout will be described tomorrow morning. Here is a demo and some inspiration ** Don’t forget the 215 vs Schuylkill Dragons boat race is tomorrow at 2PM. Meet at the gym by 1:30, or meet us at the boathouse. Let’s go 215!!** MORE »

Saturday 9/22/2012

Fitness/Performance A. 4 Rounds: Deadlift x 4-6 reps @ 2111, R20s + Handstand Push-Ups x 12-15 reps or  Handstand Hold x 30-60 seconds, R3 B. Two sets: 3 min running clock, complete 400 Meter Run + AMRAP KB Push Press (50/35), R3 between sets   MORE »