Category Archives: WOD

Saturday 04.30.16

9:15 Team WOD: AMRAP in 20:00 – athletes work together 1, 2, 3, 4, 5, 6…. Athlete 1: power clean + front squat Athlete 2: burpee box jump Athlete 1 does 1 power clean + 1 front squat while athlete … Continue reading

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Friday 04.29.16

Warm up: AMRAP 6:00 10 RDLs w/ light barbell 10 Bar Facing Burpees 10 Push Presses Skill/strength: High Catch Power Clean – 5×3 Metcon: 3 Rounds Run 400m 15 Deadlift 185/115lbs 2 Rope Climbs Rope Climb Scales E: Run 200m; … Continue reading

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Thursday 04.28.16

Warm up: Run 1 Mile (F & E = 800m) Skill/strength: Back Squat 3×5 @75-85% Metcon: 30-20-10 DB Snatch (no need to alt) C2B Pull Ups E: 25/15; jumping pull ups F: 30/20; assisted kipping pull ups P: 40/25; kipping … Continue reading

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Wednesday 04.27.16

Warm up: 3 Rounds Row 250m 10 Hang Power Snatches 10 Overhead Squats Skill/strength: Squat Snatch 6×2 – Perfect reps only – up to 90% Metcon: For total time: Row 2k Rest 2 mins 30 Squat Cleans at 165/110lbs E: … Continue reading

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Tuesday 04.26.16

Warm up: 12-9-6 Burpee Box Jump Kettlebell Swings Run 200m after each round Skill/strength: Push Jerk 6×2 – Perfect reps only – up to 90% Metcon: AMRAP 12 Mins 21/15 Cals on rower 21 Unbroken KB Swings E: 10/5; 25/15# … Continue reading

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Monday 04.25.16

Warm up: 120/90 Cal on bike or rower Skill/strength: Deadlift 5×3 – First four sets are warm-up sets between 60 and 80% – Final set is only working set at 85% Metcon: 4 Rounds 7 Power Cleans 14 Bar Facing … Continue reading

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Sunday 04.24.16

Open Gym 10:00am – noon

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Saturday 04.23.16

9:15am Team WOD Teams of 3 (if 2 then 75 reps) 100 hang power snatch (95/65; 75/55; 65/45) 100 wall balls (20/14; 16/12; 14/10) 100 hang power clean 100 pull ups 100 back squats 100 kb swings (53/35; 40/25; 30/20) … Continue reading

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Friday 04.22.16

Warm up: Run 1 Mile Skill/strength: High Catch Power Snatch – 5×3 – Should be caught noticeably higher than parallel. Metcon: 8 Min Clock 5 Rounds 9 Thrusters 30 Double Unders – then – max rep Alt Pistols in remaining … Continue reading

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Thursday 04.21.16

Warm up: 4 Rounds 10 Hip Extension 10 Goblet Squats 10 Med Ball Cleans Skill/strength: Back Squat 5×3 @70-80% Metcon: “Stone Elizabeth” 21-15-9 Moderate Weight Stone Cleans (power cleans, from ground to lap) Ring Dips E: 20#/16# med balls; single … Continue reading

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