Category Archives: WOD

Friday 04.25.14

PVC Mobility 3 Rounds: Jog 100m 20 Air Squats 20 Double Unders or 40 Singles STRENGTH Front Squat 5-5-3-3-3 Fitness: Lightweight, focus on form Performance: Moderate, increase each set Competition: Increase each set to a heavy triple METCON 4 Rounds: … Continue reading

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Thursday 04.24.14

PVC Mobility Row 500m 2 Rounds: 20 Slam Balls 15 Push-ups 10 Caterpillars or Inchworms Extended Mobility Session & Stretching All Groups METCON 20:00 AMRAP 2 Power Snatches 6 Pull-ups Starts with and every 4:00 run 200m Increase Snatches and … Continue reading

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Wednesday 04.23.14

PVC Mobility 2 Rounds: Jog 200m 15 Air Squats 10 Jumping Lunges OLY Overhead Squats 3-3-3-3-3 Fitness: Lightweight, focus on form Performance: Moderate Competition: As heavy as possible METCON 3 rounds for time of: 50 Double-Unders 50′ OH Plate Lunges … Continue reading

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Tuesday 04.22.14

PVC Mobility Jump Rope for 2:00 Calisthenics – Coaches choice Stretch before running STAMINA 3x400m Run w/ 2:00 rest between All Groups METCON For Time: 50 Power Cleans WOD begins with and every 2 Minutes: 5 HSPU Fitness: 85/55#; 5 … Continue reading

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Monday 04.21.14

PVC Mobility Row 400m 2 Rounds: 15 KB Swings 20 Sit-ups STRENGTH Deadlifts 5×3 Fitness: Lightweight Performance: Moderate Competition: All 5 sets @ 75-80% METCON 20-16-14-16-20 Wallshots 12-8-4-8-12 Toes to Bar Fitness: 14/10#; Knee-ups Performance: 16/12#; Knee-ups or Knees to … Continue reading

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Sunday 04.20.14

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Saturday 04.19.14

9:15am Team WOD: 2 person teams 3 rft: 400m run together 3 rope climbs each (scale = wall climb) 50 deadlifts 50 back squats 50 wall balls F = 95/65; 14/10 P = 135/85; 16/12 C = 155/115; 20/14 10:00am … Continue reading

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Friday 04.18.14 = 8:30am & 2:30pm classes ONLY

Speal vs. Khalipa WOD 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats) 1 power clean & jerk 1 round Cindy 2 c&j 1 round Cindy 3 c&j 1 round Cindy up to 10 c&j, 1 … Continue reading

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Thursday 04.17.14

PVC Mobility Row 400m 2 Rounds: 10 BB Good Mornings 10 Back Squats w/ BB 10 BB Bent Over Rows STRENGTH Snatch Grip Deadlift 4×3 Fitness: Moderate Performance: Heavy but maintain good form Competition: @100-110% of 1RM METCON 1000m Row … Continue reading

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Wednesday 04.16.14

PVC Mobility Jog 200m 3 Rounds: 10 BB Thrusters 10 Pull-ups or Ring Rows 10 Sit-ups SKILL SESSION Toes to Bar and Knees to Elbow – review kip and work technique Fitness: work on technique and kip Performance: 4×8 Knees … Continue reading

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