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WOD Archives: April 2014

Thursday 5/1/2014

A. Power Clean & Jerk – 8 sets of 2 reps @ RPE 6-7 B. Segment Clean Deadlift + Pull – 5 sets of 3 complex (3 deadlifts + 1 pull) reps @ RPE 7-8 — Pause deadlift at: 1″ off floor; knee; mid thigh + 5.4.3.2.1 Muscle Up (Scale is Wall Walks) Squat Clean @ 75% of 1RM Clean Base Camp A.1 Deadlift 4 x 6-8, R45 A.2 RKBS 4 x 10 A.3 Box... MORE »

Wednesday 4/30/2014

16 min EMOM 1st – 5 Front Squats @ 50%, from floor 2nd – 7 Pull-ups / Ring Rows 3rd – 15 R.KBS @ 70/50# 4th – 15 secs on AB @ 80% + 10 Mins TGUs @ 50/35# MORE »

Tuesday 4/29/2014

A. Bench Press 8 @ 65%, 8 @ 70%, 6 @ 75%, 6 @ 80% + 75 DUs 15 Power Snatch @ 115/75# 40 TTB 40 Push-ups 15 Power Snatch @ 115/75# 75 DUs MORE »

Monday 4/28/2014

A. Power Snatch – 8 sets of 2 reps @ RPE 6-7 B. Segment Snatch Deadlift + Pull – 5 sets of 3 complex (3 deadlifts + 1 pull) reps @ RPE 7-8 — Pause deadlift at: 1″ off floor; knee; mid thigh + 7 minute AmRap 10 Wall Balls 40 Jump Rope Singles or DU Athletes focusing on Olympic Lifts, C. Back Squat – 3 sets of 5 @ RPE 7-8 Basecamp A.1 Back... MORE »

Endurance Sunday @ 9am

Endurance Class is at 9AM today Fitness 1000m Row 10 Burpees 20 DB Snatch per arm 30 Squats 750m Row 20 Burpees 30 Wall Ball 40 Squats 500m Row 30 Burpees 40 KB Swings @ 50/35# 50 Squats 250m Row MORE »

Friday 4/25/2014

No 6PM Class TONIGHT! A 4PM class has been added today and there will be open gym from 6-7pm tonight. Please contact MICAH before attending open gym. Fitness A. KB Bent Arm Press – 5 sets of 2-3 + “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups MORE »

Thursday 4/24/2014

Fitness A. 3-Position Power Clean & Jerk – 6 sets of 1 complex (1 hip + 1 knee + 1 floor + 1 jerk) rep @ RPE 6-7 B. Clean Deadlift – 3 x 5 @ RPE 7-8 + 5 Front Squats @ 155 20m FW @ 70/50# / hand 30 Double Unders x5 Athletes focusing on Olympic Lifts, C. Front Squat – 3 x 5 @ RPE 7-8 Foundations A.1 Front Squat 4 x 4 w/... MORE »

Wednesday 4/23/2014

A. Muscle-Up Work + 4 sets: Row 350m 15 Wall Balls 10 HR Push-ups 20 Box Jump Step-Downs -Rest 4 min- MORE »

Tuesday 4/22/2014

A.1 Weighted pull up, 4 x 2-3, R1 A.2 Weighted dip 4 x 2-3, R1 *if not weighted, perform 8-12 reps each set. Cluster if necessary + 10 Mins 15 Thruster @ 75/45# 10 TTB 20 Thruster @ 85/55# 20 TTB 25 Thruster @ 95/65# 25 TTB AmRap DU in remaining time (scale to burpees) MORE »