Blog Archives

WOD 01/31/2015

1/30/2015

Class times tomorrow at 8 and 9 AM
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2 Person Partner WOD: 1 Person working at a time

5 times through, each athlete: Total time with rest - 30 Min
On a 3 min clock:
10 C2B pull-ups
20 box jump-overs 24/20
Then max effort KB swings (Russian) in the remaining time 70/53

Score is total KB swings

Scaling - regular pullups or scaled pullups, smaller box, lighter KB

WOD 01/30/2015

1/29/2015

Strength: Deadlift - 3 × 2 @ 90%

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WOD: 5 Min AMRAP

5 OH Squats 115/75
5 Bar facing Burpees

Rest 5 Mins then repeat

5 Min AMRAP -

5 OH Squats 115/75
5 Bar facing Burpees

WOD 01/29/2015

1/28/2015

Who can join me in the morning...ehhhh...let's say 10 AM. Should be a nice day for some running.

47 burpees for time (have to beat 1:39)

WOD: "Abbate"

1 Mile Run or 2000 Meter Row
21 Clean and Jerks 155/105
800 Meter Run or 1000 Meter Row
21 Clean and Jerks 155/105
1 Mile Run or 2000 Meter Row

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

WOD 01/28/2015

1/27/2015

Strength: Shoulder Press or Bench Press - 3 × 2 @ 90%

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WOD: 6 Rounds for time

6 Floor Press 135/95
6 Power Snatch 135/95
6 Toes 2 Bar

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Midline Stability:

Accumulate 2 Mins in a Plank Hold - advanced, add plates to your back

Accumulate 2 Mins in a Hand Stand Hold - advanced, free standing

01/27/2015

1/26/2015

WOD: For time - 45 Min Cap!

"Eva"

5 Rounds for time
800 Meter Run
30 American KB Swings 70/53
30 Pull Ups

Yes...there will be scaling for all of the beginners.
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"EVA" YouTube Demo video from CF Santa Cruz
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Protect your hands tomorrow. Even if you only do 3 rounds...that's still a lot of pullups.

WOD 01/26/2015

1/25/2015

Strength: Back Squat or Front Squat - 3 × 2 @ 90%

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WOD: 3 Rounds for time

75 Double Unders
50 Air Squats
25 Cal Row

WOD 01/24/2015

1/23/2015

Class times tomorrow at 8 and 9 AM.

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Two person partner Wod: On a 6 min clock, complete -

500 Meter Row
25 Wall Ball 20/14
15 Chest 2 Bar Pull Ups

On a 6 min clock, complete

400 Meter Run
25 Vertical KB Swings 53/35
15 Toe 2 Bar

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*Repeat 3 cycles
**Partner 1 does first triplet as Partner 2 does second triplet, then switch. The faster you get done the more rest you get with the 6 Min time cap.

WOD 01/23/2015

1/22/2015

Strength: Deadlift

5 × 4 @ 80%

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WOD: 6 Min AMRAP

5 Deadlifts 275/185 - reset each rep - no touch and go - if form goes bad STOP and take weight off - NO FLEX on this
20 Meter (10 out, 10 back) KB farmer carry 70/53
5 Front Squats 135/95

3 Min rest

5 Min AMRAP -

5 Deadlifts 275/185 -
20 Meter (10 out, 10 back) KB farmer carry 70/53
5 Front Squats 135/95

2 Min rest

4 Min AMRAP

5 Deadlifts 275/185 -
10 Meter (10 out, 10 back) KB farmer carry 70/53
5 Front Squats 135/95
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Great YouTube demo video from the guys at Technique Wod/Barbell Shrugged. Pay attention...at one time or another...you've heard me make 1 or more of these corrections with you or someone else.

WOD 01/21/2015

1/21/2015

Strength: Shoulder Press or Bench Press

5 × 4 @ 80%

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WOD: 3 Rounds for time

500 Meter Row
21 Kettlebell Swings 70/53
12 Handstand Push Ups (advanced do Strict)

WOD 01/20/2015

1/19/2015

Skill Work - 15 mins

Skin the Cat - Ring Support work -Deep Dips - High Pull Ups

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Strength: Weightlifting - 15 Mins to find a Heavy 1 Rep Sequence on the following complex -

Power Snatch (from floor) + Full Snatch (from floor) + Hang Power Snatch + Hang Full Snatch

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WOD: 5 Min AMRAP - 100% all out Max Effort

5 Power Snatch 95/65
5 Bar over burpees
25 Double Unders or 1 Min of Double Under Attempts (NO Single jump rope -time to learn DUs)
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Skin the cat demo below...