Category Archives: WOD

Tuesday 01.17.17

Warm Up AMRAP 7:00 7 Med ball Cleans 7 Med ball Jerks 7 Med ball Step ups on 24/20″ box (no bent elbows, ball held overhead) Strength Find a 1RM Overhead Squat MetCon – cap at 20:00 2 Rounds For … Continue reading

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Monday 01.16.17

TESTING WEEK Warm Up 3 Rounds 12 KB Swings (light) 9 Box Jumps (short) 6 Pull Ups (each with 3 second negative, can be jumping) Strength Find a 3RM Touch and Go Power Clean MetCon AMRAP 12 Minutes 9 Bar … Continue reading

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Sunday 01.15.17

Open Gym 10:00am – 12:00 noon

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Saturday 01.14.17

9:15am Team WOD 2 person teams; AMRAP in 24:00 10 burpees (each) 10 OH BB walking lunges (each) (C = 115/75#; P = 75/55#; E = 65/45#) 30 DU (each) 10 cluster (each) = squat clean thruster 10:00am Hero & … Continue reading

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Friday 01.13.17

Warm Up 5 rounds of Rowling: athlete must use full pulls with no breaks between pulls and try to land on exactly 100m. 2 air squat penalty for each meter off of 100m. Mandatory 5 pass throughs and 5 v-ups … Continue reading

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Thursday 01.12.17

Warm Up Bay to Bay work: Punters kicks there, butt kickers back Alligator walk there, crab walk back Broad jump there, side squat back Strength: 15:00 to work up to a heavy Curtis P complex (deadlift + hang squat clean … Continue reading

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Wednesday 01.11.17

Warm Up: 2:00 duck walk tag – using ½ of the room, pick an “it” to tag people out – classmates tag people back in 3 rounds: 10 jumping jacks + 1 burpee 10 moderate load Russian KB swings Speed/stamina: … Continue reading

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Tuesday 01.10.17

Warm Up 3:00 pizza delivery – dropped pizza = 2 burpees – (#4) https://barbend.com/creative-fitness-warm-ups/ 2:00 hamstring stretch 2:00 quad stretch Speed/stamina: 800m run for time (E & F = 400m) MetCon: Jackie 1,000m row 50 thrusters 30 pull ups E: … Continue reading

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Monday 01.09.17 – BOARD WEEK!

!! Board Week !! Warm Up 2:00 couch stretch 3 rounds: 10 pvc pass throughs 10 jumping squats 20 mountain climbers Skill: Max height flat foot box jump MetCon Helen 3 rft: 400m run 21 kb swings 12 pull ups … Continue reading

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Sunday 01.08.17

Open Gym 10:00am – 12:00 noon

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