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WOD Archives: November 2014

Monday 12/1/2014

Fitness Gymnastics A. Maltese Push-ups (20 reps x 3 rounds) B. Tempo Ring Dips (3 x 3 @ 10.10.X.1) C. Max PB L-sit Holds + 7 secs (5 sets) D. BB Step-up 3 sets of 20, Rest 60 secs + 7 Mins 3-6-9-12, etc… F. Rack Lunges @ 105/65# Broad Jump 20m MORE »

Barbell / Partner Saturday 11/29/2014

9AM – Barbell Class A. BTN Push Press + Jerk (1+1) x 6-8 sets B. 3-Pos Clean (Tall+Hang+ ground) x 6-7 sets C. F. Squat @ 90% of Clean 3 sets of 2 10AM – Partner Workout Team “ADAMBROWN” Two Rounds, 24 reps of each: Deadlifts @ 295/205# Box jumps @ 24/20″ Wall ball @ 20/14# Bench press @ 195/135# Box jumps @ 24/20″ Wall ball  @ 20/14# Clean @ 145/100# MORE »

Black Out Friday 11/28/2014

Partner Workout, TGU, 10 mins to establish a heavy single on both sides *With one athlete working at a time. Use any implement you choose, i.e. BB, DB, KB, etc… + 10 Min Continuous Clock – Max Calories on Erg *One Erg, must switch athlete every 60 secs. Let counter continue to run Rest 2 Mins 10 Min AmRap (Continuous clock) 5 pull-ups 5 Burpees 5 Squats *Athletes must switch every 60 secs, athlete 2 picks... MORE »

Thanksgiving Workout 11/27/2014

Gymnastics A.1 CTB Pull-ups, Strict (7 reps) A.2 Wall Walks (7 reps) A.3 Maltese Raises (10 reps) A.4 Box Hspu (7 reps): A.5 Hand Release Push Ups (15 reps) B. Push Press, work up to a Peak 3 + 250m Row 12 TnG Push Press rest 2 mins, x 5 MORE »

Wednesday 11/26/2014

REMINDER: NO 6PM AND 7PM CLASS TONGIHT! Fitness A. Hang Clean Pull + Power Clean (2+1) x 6-8 sets + 10 Rounds (20 Mins Total) 1 Min AmRap: 8 Deadlifts 6 Hang Cleans 4 Push Jerks AmRap burpees rest 1 Min. *Score is total Burpees Weight: Men 95-135#, Women 65-95# MORE »

Tuesday 11/24/2014

Fitness A. Snatch Balance + OHS (1+1)x 4 B. Hip Snatch + Hang Snatch (1+1)x 4 + 3 Rounds (reps) FS @ 155/105 (21-15-9) pull ups (15-12-9) (MU:5-4-3) burpee over box jump, 24/20” (9-6-3) MORE »

Monday 11/24/2014

Gymnastics A.1 Ring Bottom Dip Holds (15sec x 3 rounds) A.2 Strict Ring Pull Up w/ Hold (7reps x 3 rounds) A.3 Ring Support Holds (20 sec holds x 3 rounds) B. BB back rack RFE split squat, 3 x 8/ leg, rest 45 secs b/t legs + 5 minutes 4 S2OH @ 115/75# 8 T2B 20 Double Unders rest 3 mins 5 minutes 20 wall balls @ 20/14# 15 kb swings @ 50/35# 10 push ups MORE »

Partner Workout / Barbell Saturday

9AM – 215 Barbell Class A. Hip Snatch + Hang Snatch (2+1) x 6-8 sets B. Snatch lift off (to knees) 6 sets of 3 C. Muscle Snatch 5 sets of 3 10AM -Partner Workout, with one athlete working at a time 7 Mins 15 OHS @ 75/45# 15 Pull-ups Rest 5 mins 5 Min AmRap A.KBS @ 50/35# Rest 3 mins 3 mins 10 Power Snacth @ 95/65# 5 Burpee over bar Rest 1 Min 1 Min AmRap –... MORE »

Benchmark Friday 11/21/2014

Fitness Skill Work – 15 Mins to work up to a heavy single TGU + “CrossFoit Open 14.4″ 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups MORE »

Thursday 11/20/2014

Fitness A. Jerk/Push Press from BTN, 5 sets of 2 (4) increase weight from last week + 15 Push Press @ 95/65# 10 Box Jumps @ 24/20″ 5 Suicides Rest 3 Mins x 4-5 MORE »