Category Archives: WOD

Wednesday 04.01.15

WARM UP PVC Mobility 3 Rounds: 10 KB SDHP 10 Squat Jumps 5 Inchworms STRENGTH/OLY Clean 1RM Elements: Power or Full Fitness: Full or Power Performance: Full Clean Competition: Full Clean METCON For Time: Row 1,609m or run 1 mile … Continue reading

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Tuesday 03.31.15

WARM UP PVC Mobility 2 Rounds: Jog 200m 15 push-ups 3-4 Dynamic Movements of coaches choice STRENGTH Push Press 5×3 Elements: Light Fitness: Light Performance: Light to moderate Competition: Light to moderate METCON Nancy 5 RFT 400m Run 15 OHS … Continue reading

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Monday 03.30.15

WARM UP PVC Mobility 3 Rounds: 15 Air Squats 10 Spider Man Lunges 5 Walk-out push-ups STRENGTH Find 1RM Back Squat All Groups METCON First = 5 Rounds: 5 Burpees 35 Double Unders – rest 2:00 – Then = 5 … Continue reading

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Sunday 03.29.15

Open Gym 10:00 – 12:00

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Saturday 03.28.15

9:15am Team WOD: Part 1: 1 mile run (8x200m relay) at 9:00 mark Part 2: 50 burpees at 11:00 mark Part 3: AMRAP to 20:00 split load (each does ½) 2 squat clean; 2 box jumps 4 squat clean; 4 … Continue reading

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Friday 03.27.15

WARM UP SKILL Open Prep for 15.5 METCON WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Notes This workout begins seated on the rower with the monitor set to zero … Continue reading

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Thursday 03.26.15

WARM UP PVC MOBILITY Dynamic Warm-up/stretch for running STAMINA 600m Run 400m Run 200m Run – 1:1 work/rest ratio – ADDITIONAL WARM UP: Prep for Clean and Jerks METCON EMOM 7:00 Minute 1: 7 Clean and Jerk Mintue 2: 6 … Continue reading

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Wednesday 03.25.15

WARM UP Row 400m 3 Rounds: 10 Medball Partner throws, backward facing throw over the head 10 Partner medball wallshots, throwing to each other 10 Partner medball sit-ups SKILL/STRENGTH Split Jerk 5-5-5-5-5 Elements: Lightweight, work on footwork Fitness: Moderate, working … Continue reading

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Tuesday 03.24.15

WARM UP PVC Mobility Jog 200m 3 Rounds: 10 OHS 20 Jumping Jacks 10 KB Swings SKILL/STRENGTH a. Weighted pull-ups 5-5-5-5 reps – or work on strict, banded pull-ups or negatives b. DB bent over rows – 4 x 10, … Continue reading

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Monday 03.23.15

WARM UP PVC MOBILITY Jog 400m 3 Rounds: 10 Squats (last round with barbell) 10 Step Ups onto small box 20 Mountain climbers SKILL/STRENGTH Every 2 minutes for 10 Minutes: 4 Back Squats, add 5-10lbs from previous week -Same for … Continue reading

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