Category Archives: WOD

Thursday 03.05.15

WARM UP PVC Mobility 3 Rounds: 200m 5 Burpees 7 Straight Leg Sit ups 9 Jumping Jacks STAMINA For Time: 500m Row 25 Burpees METCON 10:00 AMRAP 9 Russian KBS 8 Goblet Squats with KB 7 Plate Push Ups (both … Continue reading

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Wednesday 03.04.15

WARM UP PVC Mobility 400m Row Dynamic Warm Up then, 3 Round: 10 Mountain Climbers (foot by hand) 5 Pause Squats 5 Jumping Squats 3 Strict Pull ups (no band) OR 5 Ring Rows SKILL/STRENGTH Overhead Squat 3-3-3-3-3 METCON 3 … Continue reading

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Tuesday 03.03.15

WARM UP PVC Mobility Dynamic Warm Up (high knees, butt kicks, toy soldier, scorpions, etc) Stretch and Prep to run STAMINA 3X400m Run Rest 2:00 minutes in between METCON Every :90 for 13:30 minutes (10 sets at: 0:00, 1:30, 3:00, … Continue reading

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Monday 03.02.15

WARM UP PVC Mobility 400M Row 3 Rounds: 5 Walk Out Push Ups 10 Lunges 10 Air Squats 20 Single Unders SKILL/STRENGTH Every 2 minutes for 10 Minutes: 4 Back Squats, add 5-10lbs from previous week -Same for all sets … Continue reading

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Sunday, 03.01.15

Open Gym 10:00 – 12:00

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Saturday 02.28.15

9:15am Team WOD 2 person teams: AMRAP in 25:00 250m row (each) or 200m run (each) – ALTERNATE EACH ROUND 20 deadlifts (total) 10 box jumps (total) F = team bodyweight total/3; 24”/20” – step ups allowed P = team … Continue reading

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Friday 02.27.15

WARM-UP: PVC Mobility 500m Row 2 Rounds of: 10 Air Squats 10 Hollow Rocks 5 Burpees BB Burgener Warm-up 10:00 to warm up DL, Snatch, & C&J METCON Open WOD 15.1 WORKOUT 15.1 Complete as many rounds and reps as … Continue reading

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Thursday 02.26.15

WARM UP PVC Mobility Row 500m 2 Rounds: 20 Parnter Wallball tosses 2 Wall Climbs 10 partner wallball sit-ups STRENGTH Turkish Get-ups Perform 2 Get-ups per arm every minute for 10:00 Elements: 25/15 Fitness: 35/25 Performance: 44/30 Competition: 53/35 METCON … Continue reading

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Wednesday 02.25.15

WARM UP PVC Mobility 2 Rounds: Jog 200m 20 Slam Balls 30 Jumping Jacks 10 Push-ups STRENGTH Split Jerk 1-1-1-1-1-1-1 AS heavy as possible METCON 12:00 AMRAP 6 Power Snatch 12 SDHP 24 DU Elements: 55/35 Fitness: 65/45; 2x su … Continue reading

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Tuesday 02.24.15

WARM UP PVC Mobility Jog 400m Dymanic Warm-up Stretch and movement prep for workout METCON Short Barbara 3 Rounds for Time w/3:00 mandatory rest between rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Score = total time including rest … Continue reading

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