Blog Archives

wod - feb 16th, 2016

2/15/2016

Strength:
12:00 EMOM Back Squat
3 Reps 0:00 – 3:59 @ 70%
2 Reps 4:00 – 7:59 @ 80%
1 Rep 8:00 – 12:00 @ 90%

MetCon 1:
9 Power Snatches 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95

MetCon 2: 3:00 AMRAP
Max Squat clean Thrusters (185/135)

Strength Class: Bench Press
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 65-70%
2 Reps 4:00 – 7:59 @ 75-80%
1 Rep 8:00 – 12:00 @ 85-90%
add #5 to lasts weeks

Snatch Pull negatives
3-3-3-3-3 w/ :05 negative
Max Ring Dips x 3

WOD - Feb 15th, 2016 - Happy Family Day

2/14/2016

NOON, 5&6 CLASSES ONLY

5 minutes max reps burpee box jump overs
5 minute rest
4 minutes max reps 10m shuttle
4 minute rest
3 minutes max reps power clean (155/105)
3 minute rest
2 minute max wall balls (20/14)
2 minute rest
1 minute max reps onbroken C2B pull-ups

wod - feb 12, 2016

2/11/2016

Strength:
14:00 EMOM
ODD: Cal Row 18/14 (16/12)
Even: Snatch

MetCon: 3 Rounds
7 Clean and Jerks (185/135)
14 Toes to Bar
21 Box Jumps (24/20)

wod - feb 11, 2016

2/10/2016

Partner WOD
As a team complete:
100 Sled Push Lengths of gym (225/155)
600/500 Calories on the rowing machine
One partner pushes sled, while other partner rows

Strength Class:

Shoulder Press: 24:00 E2MOM
3 Reps 0:00 – 3:59 @ 65-70%
2 Reps 4:00 – 7:59 @ 75-80%
1 Rep 8:00 – 12:00 @ 85-90%

Strict Pull Ups 24:00 E2MOM
3 Reps 0:00 – 3:59 @ 65-70%
2 Reps 4:00 – 7:59 @ 75-80%
1 Rep 8:00 – 12:00 @ 85-90%

wod - feb 10, 2016

2/9/2016

Strength: 12:00 EMOM
Deadlift
3 Reps 0:00 – 3:59 @ 65%
2 Reps 4:00 – 7:59 @ 75%
1 Rep 8:00 – 12:00 @ 85%

MetCon: 10:00 AMRAP
5 Deadlift (225/155)
10 Bar Facing Burpees
15 Wall Balls (20/14)

Stabilizer Strength: 10:00 Balance work

wod - feb 9, 2016

2/8/2016

Strength: 12:00 EMOM

Front Squat
3 Reps 0:00 – 3:59 @ 65%
2 Reps 4:00 – 7:59 @ 75%
1 Rep 8:00 – 12:00 @ 85%

MetCon:
5 Rounds of Cindy
20 Power Snatch (115/75)
5 Rounds of Cindy

Strength Class:
Narrow Bench Press 24:00 E2MOM
3 Reps 0:00 – 3:59 @ 65-70%
2 Reps 4:00 – 7:59 @ 75-80%
1 Rep 8:00 – 12:00 @ 85-90%

Snatch Pull
3-3-3-3-3

Bent over Row
5x
10 Wide Barbell
10 Narrow
10 KB

WOD - Feb 8, 2016

2/7/2016

Metcon: Harper

Complete as many rounds as possible in 23:00

9 C2B pull-ups
15 power cleans, (135/95)
21 squats
400-meter run with a 45-lb. plate (6 laps)

wod - feb 5th, 2016

2/4/2016

Strength: 14:00 EMOM

ODD: Cal Row 18/14 (16/12)
Even: Clean & Jerk

MetCon: 10:00 AMRAP

15 Burpees
15 Snatches (75/45)
15 Burpees
15 Snatches (135/75)
15 Burpees
15 Snatches (165/100)
15 Burpees
AMAP Snatches (210/120)

WOD - feb 4th, 2016

2/3/2016

Partner WOD
As a team complete:

100 Cal Row With Partner Holding Deadlift Bar (185/135)
200 Push Ups With Partner Holding Plank
300 Squats with partner Hanging From Pull Up Bar
400 Double Unders with partner balancing on roller

Strength Class:
Sumo Deadlift: 24:00 E2MOM

3 Reps 0:00 – 3:59 @ 65-70%
2 Reps 4:00 – 7:59 @ 75-80%
1 Rep 8:00 – 12:00 @ 85-90%

Shoulder Press 24:00 E2MOM

3 Reps 0:00 – 3:59 @ 65-70%
2 Reps 4:00 – 7:59 @ 75-80%
1 Rep 8:00 – 12:00 @ 85-90%

wod - feb 3rd, 2016

2/2/2016

Gymnastic Strength 1:

5 Rounds Alternating Tabata:
C2B Pull Ups
HSPU
Rest 5:00

Gymnastic Strength 2:

5 Rounds Alternating Tabata:
Pull Ups
Ring Push Ups

MetCon:
10 Rounds:

15 Russian KB Swings (55/35)
10 Wall Balls (20/14)

Stabilizer Strength: 10:00 Balance work