Category Archives: WOD

Monday 04.21.14

PVC Mobility Row 400m 2 Rounds: 15 KB Swings 20 Sit-ups STRENGTH Deadlifts 5×3 Fitness: Lightweight Performance: Moderate Competition: All 5 sets @ 75-80% METCON 20-16-14-16-20 Wallshots 12-8-4-8-12 Toes to Bar Fitness: 14/10#; Knee-ups Performance: 16/12#; Knee-ups or Knees to … Continue reading

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Sunday 04.20.14

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Saturday 04.19.14

9:15am Team WOD: 2 person teams 3 rft: 400m run together 3 rope climbs each (scale = wall climb) 50 deadlifts 50 back squats 50 wall balls F = 95/65; 14/10 P = 135/85; 16/12 C = 155/115; 20/14 10:00am … Continue reading

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Friday 04.18.14 = 8:30am & 2:30pm classes ONLY

Speal vs. Khalipa WOD 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats) 1 power clean & jerk 1 round Cindy 2 c&j 1 round Cindy 3 c&j 1 round Cindy up to 10 c&j, 1 … Continue reading

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Thursday 04.17.14

PVC Mobility Row 400m 2 Rounds: 10 BB Good Mornings 10 Back Squats w/ BB 10 BB Bent Over Rows STRENGTH Snatch Grip Deadlift 4×3 Fitness: Moderate Performance: Heavy but maintain good form Competition: @100-110% of 1RM METCON 1000m Row … Continue reading

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Wednesday 04.16.14

PVC Mobility Jog 200m 3 Rounds: 10 BB Thrusters 10 Pull-ups or Ring Rows 10 Sit-ups SKILL SESSION Toes to Bar and Knees to Elbow – review kip and work technique Fitness: work on technique and kip Performance: 4×8 Knees … Continue reading

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Tuesday 04.15.14

PVC Mobility Jog 200m 2 Rounds: 10 KB Swings 20 Air Squats 10 Leg Swings STAMINA Row 500m Immediately into: 1 x ME Wallshots Fitness: 14/10 Performance: 20/14 Competition: 30/20 METCON “Mainsite” Wod 04/11/14 12:00 Running Clock 1:00 Box Jumps … Continue reading

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Monday 04.14.14

PVC Mobility Jog 400m 3 rounds: 3 Caterpillars 10 Walking lunge steps w/ Twist 15 Mountain Climbers STRENGTH Back Squat 4×3 All Group: Add 5# from the previous week METCON 18:00 AMRAP Run 200m 10 Alternating Pistols 25 Double Unders … Continue reading

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Sunday 04.13.14

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Saturday 04.12.14

9:15am – single athlete effort Single athlete effort: Tabata Hell – 4:00 tabata cycles; 1:00 between movements Tabata med ball sit ups; 1:00 rest Tabata empty bar s2oh; 1:00 rest Tabata empty bar hang power snatch; 1:00 rest Tabata ring … Continue reading

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