Category Archives: WOD

Sunday 07.24.16

Open gym 10am – noon

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Saturday 07.23.16

9:15am Team WOD Teams of 2 35 burpee buy in (each – can work at the same time) …then… AMRAP in 35:00 (one athlete working at a time) 20 clean & jerk (total) 20 DU (each) (scale 3x singles) 20 … Continue reading

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Friday 07.22.16

Warm Up: 3:00 of Glute Activation Then 12-10-8 Air Squats KB Swing Strength: Back Squat 5×5 @ 80% 1RM MetCon: 100 Strict Presses Every time you break Run 100m + 5 box jumps E: 50 presses @55/35; 16/12 F: 55/35; … Continue reading

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Thursday 07.21.16

Warm Up: EMOM 7:00 5 Burpees + 1 Snatch Complex w empty barbell Strength: 1RM Snatch Complex: 1 Squat Snatch, 1 OHS, 1 Hang Squat Snatch, 1 OHS MetCon: 5 Rounds 5 Power Snatch 7 Strict HSPU 9 Burpees to … Continue reading

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Wednesday 07.20.16

Warm Up: 4 Rounds 15 Lunges 12 Wall Balls 9 Pull Ups Strength: 5×3 Power Clean; Start at 70% and Work Up MetCon: 21-15-9 Bar Facing Burpees SDLHP E: 55/35 F: 65/45 P: 85/55 C: 95/65. After party: Core = … Continue reading

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Tuesday 07.19.16

Warm Up: Run 200m 50 Bar Facing Burpees Run 200m Strength: 1RM MisFit Clean Complex = Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk MetCon: 10 Thrusters Run 200m 10 Squat Cleans Run 200m 10 Overhead Squats … Continue reading

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Monday 07.18.16

Warm Up: AMRAP 7:00 10 PVC Pass Throughs 10 PVC OHS 10 Box Jumps Strength: Find a 2RM OHS from a rack MetCon: “Rankel” AMRAP 20:00 6 Deadlifts 7 Burpee pull-ups 10 Kettlebell swings Run 200 meters E: 95/65; 35/20; … Continue reading

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Sunday 07.17.16

Open Gym 10am – noon

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Saturday 07.16.16

9:15am Team WOD From The Granite Games 2 person teams, 1 bar, 1 working at a time AMRAP in 25 minutes: 10 squat clean & jerks each (95/55lbs) 15 burpees over bar each 8 squat clean & jerks each (115/75lbs) … Continue reading

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Friday 07.15.16

Warm up Row 1000m/Run 800m Strength/skill 3RM Deadlift MetCon – 21-15-9 Row for Calories Deadlift E: cals 15-10-5; 95/65 F: 155/115 P: 185/135 C: 225/155 After party: Core = lower back/hamstring stretch & mobility Challenge= 3x: 500m, rest 1:00, 100m, … Continue reading

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