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WOD Archives: January 2015

Sunday 2/1/15

Endurance Sunday¬† With a partner ROW 7500m 1 person rows while partner performs movement to reduce total time: burpees (1 = 3 sec) wall balls (1 = 2 sec) box jumps (1 = 1 sec) abmat situps (3 = 1 sec) switch as needed, row until total meters complete. MORE »

Saturday 1/31/2015

9AM – BB Class Warm Up – Snatch Press form bottom 3 x 3-5 by feel A. Snatch Complex Hip SN + Hang SN + Hang Sn (below knee) 1+1+2 x 6-8 sets B. Clean & Jerk, 70%x3, 75%x3, 80%x3, 85%x3 C. Clean Deadlift, E2MOM x 6 5 reps @ 70% of DL + 3 Box Jumps Partner Comp 10 Rounds, each athlete does a complete round: 5 Clean & Jerks @ 155/105# 10 Burpee Box Jumps... MORE »

Friday 1/30/2015

Fitness A. Squat; 5@75%, 3@85%, 1+@95% B.1 Lunge 3 x 16 (BB in Back rack) B.2 GHR 3 x 10 (add weight or band if poss) + “Karen” 150 Wall Ball +(rest 5 mins) 500m Row Time Trial effort MORE »

Thursday 1/29/15

Warm Up – Gymnastics 12 Min EMOM 1st – HS Holds; 20 secs 2nd – Ring Rows x 8-10 3rd – Dips / Ring dips x 6-8 4th – Pull-ups x 8-10 Every 6 mins 15 A.KBS @ 50/35# 10 Burpees AmRap Calories on AB x 5 rounds *all as AFAP MORE »

Wednesday 1/28/2015

Fitness A. Bench; 5@75%, 3@85%, 1+@95% B.1 Chin-ups 3 x 12-15, R30 B.2 EROM Push-ups 3 x 20, R30 *add weight to both if possible + 25 Power Snatch @ 75/45# 500m Row 25 Push-ups 25 Power Snatch @ 75/45# 400m Row 25 Push-ups 25 Power Snatch @ 75/45# 300m Row MORE »

Tuesday 1/27/2015

Look for an email in the morning about Class closure for 6am. NO MATTER WHAT! we will be open for 9am, ill walk down if necessary. Warm Up 30 KB Windmills @ moderate weight Conditioning 20 Min EMOM odd – 5 Thrsuters @ 95/65# even – 7 Burpees + (rest as needed) 10 Min EMOM Odd – 10 Wall Ball @ 20/14# Even – 15 Double unders (scale = 10 burpees) MORE »

Monday 1/26/2015

A. Deadlift; 5 @ 75%, 3 @ 85%, 1+ @ 95% B.1 weighted Back Ext 3 x 8-10 B.2 Hanging Leg raises 3 x 6-8 + 5 Rounds 12 Cal Row 9 Deadlifts 6 Hang Cleans 3 Push Jerks *weights 135/95# MORE »

BB / Partnert Saturday 1/24/2015

9AM BB Class A. Snatch PP + OHS + Hip Snatch (2+1+2) x 6-8 sets B. Clean & Jerk; 5 each at 70%, 75%, 80%, 85% *all singles as oppose to TnG C. Snatch DL; 3 x 5 @ 110-115% 10AM Partner Workout 25 TTB while partner holds an L-sit/Tuck sit 75 DB Snatch @ 50/35# 25 KTE while partner holds an L-sit/Tuck sit 75 KBS @ 50/35# 25 KB/DB Thrusters while partner hangs from... MORE »

Friday 1/23/2014

Fitness A. Press 5@75%, 3@85%, 1+@95% B. Press 3 x 10 @ 60-65% + Row 500m, right into 3 rounds of 10 Push Press @ 95/65# 10 R.KBS @ 50/35# rest 4 mins x 3 Finish Work Tabata Plank, weighted if possible MORE »

Wednesday 1/20/2014

A. Squat; 3 each @ 80%, 85%, 90%(+) B.1 Lunge 3 x 16 (BB in Back rack) B.2 GHR 3 x 10 (add weight or band if poss) + 30 Curtis P’s @ 115-95#/85-65# MORE »