Blog Archives

WOD - Sept 1, 2015

8/31/2015

Flexibility:
1:00
Banded Ankle Stretch (each side)
15 Banded Good Mornings
1:00 Super Couch Stretch

Strength:
12:00 EMOM
3-3-3-3-2-2-2-2-1-1-1-1
Overhead Squat

1st 4 rounds complete 3 reps,
2nd 4 rounds complete 2 reps
3rd 4 rounds complete 1 rep

Metcon :
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Strength Class:
Back Squat
3-4-5-4-3
@ 75% w :03 Pause at bottom

Bent over Row
4-4-4-4-4 between rounds

Hand Stand Walk practice

Don't you just love OH Squats :)

Coach Steve is on vacation this week. Please Contact Coach Nicki (519-317-5729) if you have any questions. Enjoy!

WOD - Aug 31, 2015

8/30/2015

Strength:
15:00 EMOM
1st 5 Min: Strict HSPU
2nd 5 Min: Kipping HSPU
3rd 5 Min: Push Ups

Lowest Reps for each movement
= Score

MetCon:
500m Row
10 Dead Lifts, (275/185)
20 Burpee Box Jump overs, 24/20
10 Dead Lifts, (275/185)
500m Row

Coach Steve is on vacation this week. Please Contact Coach Nicki (519-317-5729) if you have any questions. Enjoy!

WOD - Aug 28 2015

8/27/2015

Strength:
10:00 EMOM
L – Sit Hold (lowest time is score)

MetCon:
20 – 1
Back squat (185/135lb)
Pull Ups

Squat on the Even
Pull ups on the Odd

WOD - Aug 27, 2015

8/26/2015

Flexibility:
2 rounds
5 Spinal Rock
10 Swinging Plank (Each Side)
20 Supermans
2:00 Super Couch Stretch (Each Side)

Metcon:
Run 800m
15 Power Cleans (185/115)
Run 800m
15 Power Cleans (155/105)
Run 800m
15 Power Cleans (135/95)
Run 800m
15 Power Cleans (115/75)
Run 800m
15 Power Cleans (95/65)

(40:00 Cap)

Strength Class:
Bench Press
5-5-5-5-5 @ 80%

Hand Stand Walk practice

Front Lever work

WOD - Aug 26, 2015

8/25/2015

Strength:
20:00 E2MOM
High Hang, Low Hang, Full Clean

MetCon:
21-15-9
Cal row
Burpee over rower

Bonus:
10 - 1
Push Up
Hollow Rock

WOD - AUG. 25, 2015

8/24/2015

Flexibility:
1:00 Banded Bully each side
10 Skin the cats
2:00 Bench shoulder opener

Metcon :
21-15-9-6-3
HSPU
C2B Pull Ups
50 Double Unders between Rounds

Endurance
10:00 AMRAP
Row for Calories

Strength Class:
Front Squat
5-5-5-5-5 @ 80%

Bent over Row
3-3-3-3-3 between rounds

Snatch Pull
2-2-2-2-2

WOD - Aug 24, 2015

8/23/2015

MetCon:
20:00 AMRAP
Increasing Rep Ladder
(1, 2, 3, etc.)

Bodyweight >185/145
Deadlift (405/265)
Back Squat (315/205)
Jerk (225/155)
Snatch (135/95)

Bodyweight <185/145
Deadlift (365/235)
Back Squat (275/185)
Jerk (185/115)
Snatch (115/75)

WOD - AUg 21, 2015

8/20/2015

Strength:
20:00 E2MOM
High Hang, Low Hang, Full Snatch

MetCon 1:
Sprint 100m
100m carry (80/50#)
Sprint 100m
100m carry (100/60#)
Sprint 100m
100m carry (135/80#)

MetCon 2:
50m BW Sled Push for Time

WOD - Aug 19, 2015 - "Mountain Man"

8/20/2015

"Mountain Man"
10 Wall Ball (30/20#)
20 Burpees
30 Power Snatch (95/65#)
40 Hollow Rock
50 Box Jumps
60 Wall Slams (30/20#)
70 m Plate Push
80 Squats
90 Double Unders
100 Supermans
90 Double Unders
80 Squats
70 m Plate Push
60 Wall Slams (30/20#)
50 Box Jumps
40 Hollow Rock
30 Power Snatch (95/65#)
20 Burpees
10 Wall Ball (30/20#)

WOD - Aug 20, 2015 - "Rankel"

8/19/2015

Strength:
Odd: Strict HSPU
Even: Strict Ring dips with turnout
Lowest round = score

Flexibility:
2 rounds
20 Spinal Rock
20 Swinging Plank
(https://www.youtube.com/watch?v=FxOC4HP55b4)
(https://www.youtube.com/watch?v=6ZVu9nJ0Ppw)

Metcon:
“Rankel”
AMRAP 20:
6 Deadlifts, 225/155
7 Burpee Pull ups – bar should be about 6″ above max reach
10 KBS, 75/55
200 Meter Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Strength Class:
Bench Press
5-5-5-5-5
@ 80%

Hang Squat Snatch
2-2-2-2-2