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Life changing fitness

WOD - Dec. 1, 2016

11/30/2016

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Picture
Strength:
20:00 E2MOM
Snatch Balance – Hang Squat Snatch – OH Squat complex
 
Metcon:(Time)20-18-16-14-12-10-8-6-4-2
Wall balls (20/14)
1-2-3-4-5-6-7-8-9-10
Power Snatch (155/105)
 
 


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WOD - Nov. 30, 2016

11/29/2016

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Picture
Strength:
16:00 EMOM
1:00 Bench 2 reps @ 90%
1:00 Bent over rows 10 reps
2:00 Rest
1:00 Bench 1 reps @ 92.5%
1:00 Bent over rows 10 reps
2:00 Rest
1:00 Bench 1 reps @ 95%
1:00 Bent over rows 10 reps
2:00 Rest
1:00 Bench Max reps @ 80% (perfect Technique)
2:00 Rest
1:00 Bent over rows 10 reps

Metcon:
21-18-15-12-9-6-3:
Pull Ups
Push Ups
Cal Row
 



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WOD - Nov. 29, 2016

11/28/2016

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Picture
Gymnastics Conditioning
3 Rounds:
Max L-Sit on rings
Rest 1:00
Max Hand stand hold (free standing if you can)
Rest 1:00
 
 Metcon:
With a running clock:
0:00-8:00
1500m Row
Max Clean & Jerks (135/95#)
8:00-12:00
Rest
12:00-18:00
1000m Row
Max Power Snatch (115/80#)
18:00-22:00
Rest
22:00-26:00
500m Row
Max Thrusters (95/65#)


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WOD - Nov. 28, 2016

11/27/2016

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Picture
Strength:
18:00 EMOM
1:00 Explosive Deadlift 2 reps @ 75%
1:00 Strict HSPU
1:00 Rest
 
4:00 AMRAP
Diane
21-15-9
Deadlifts (225/155)
HSPU
 
Rest 4:00
 
4:00 AMRAP
Elizabeth
21-15-9
Power Cleans (135/95)
Ring Dips
 
Rest 4:00
 
4:00 AMRAP
Amanda
9-7-5
OH Squats (135/95)
Muscle Ups


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WOD - Nov. 25, 2016

11/24/2016

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Picture
Strength:
24:00 EMOM
1:00 Explosive Squats 2 reps @ 75%
1:00 Strict Pull ups
1:00 Rest

Metcon :
Badger (Time)Three Rounds for time of:
30 Squat Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Learn more about Badger
 

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WOD - Nov. 24, 2016

11/23/2016

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Picture
Gymnastics Conditioning
5 Rounds:
10 – 20 Kipping HSPU
Max Hips to Rings
Rest 2:00
 
MetCon 1:
Partner WOD
12:00 AMRAP
10 KB Swings (55/35)
10 Box Jumps (20/14)
10 DB Snatches (65/40)
 
Metcon 2:
Elite:
“Elizabeth”
21-15-9
Power Clean (135/95)
Ring Dips
 
Rec:
21-15-9
Power Clean (135/95)
Push Ups
 
 
 

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WOD - NOV. 23, 2016

11/22/2016

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Picture
Strength:
16:00 EMOM
1:00 Bench 4 Reps @ 85 %
1:00 Weighted Ring Rows 10 Reps
2:00 Rest

Metcon:
Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed
 
 
 
 

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WOD - Nov. 22, 2016

11/21/2016

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Picture
 Strength:
20:00 E2MOM
Front Squat – Hang Squat Clean – Squat Clean & Jerk Complex
 
Metcon:
Elite:
75 Wall Balls (20/14)
30 Clean & Jerks (135/95)
75 Wall Balls (20/14)
 
Rec:
35 Wall Balls
10 C & J (95/65)
35 Wall Balls
10 C & J (95/65)
35 Wall Balls
10 C & J (95/65)
35 Wall Balls
 
Bonus:
5 rounds:
10 Hollow Rock
10 Sit Ups
10 Knees to Elbows (on floor)


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WOD - Nov. 21, 2016

11/20/2016

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Picture
Strength:
16:00 EMOM
1:00 Deadlift 2 reps @ 90%
1:00 Strict HSPU
2:00 Rest
1:00 Deadlift 1 reps @ 92.5%
1:00 Strict HSPU
2:00 Rest
1:00 Deadlift 1 reps @ 95%
1:00 Strict HSPU
2:00 Rest
1:00 Deadlift Max reps @ 80% (perfect Technique)
1:00 Strict HSPU
2:00 Rest

​Metcon 1:
Teams of 3
10:00 AMRAP
10 snatches (95/65)
1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
10 snatches, (135/85)
2 Rounds of Cindy
10 snatches, (155/105)
3 Rounds of Cindy
10 snatches, (185/125)
4 Rounds of Cindy
Amap snatches (205/145)
 
Any athlete may perform any # of reps of any movement. Only 1 athlete may work at a time.
 
Metcon 2:
9:00 AMRAP
 
Row for calories
+
3:00 Squat Cleans (135/85)
3:00 Shoulder to Overhead (135/85)
3:00 Chest to Bar Pull Ups
 
The Score for this workout is total Calories rowed plus total reps of each of the 3 movements. Athletes may switch roles at any time the team chooses. One partner rows while the other two team members begin with the squat clean. At the 3:00 mark the movement changes to Shoulder to Overhead. At the 6:00 mark the movement changes to C2B Pull ups


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wOD - nov 17, 2016

11/16/2016

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Picture
​Gymnastics Strength
5 Rounds:
3 Deficit Strict HSPU
5 Ring Dips
Rest 2:00

Metcon: 
Partner WOD
For Time:
100 Box Jump Overs (24/20)
100 HSPU
100 Pull Ups
100 Push Ups
100 Cal Row



 
 
 
 

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