Blog Archives

WOD 07/31/2013

7/30/2013

Warmup: Line/Agility Drills outside, Squat Prep and DU practice

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Strength: Back Squat/Front Squat - Rep 4 x 10 reps - go 5 or 10 lbs heavier than 07-10-13
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WOD: 15 Minute AMRAP

10 Unbroken Front Squats 135/95 - No Rack
30 Double Unders (Can anyone go unbroken on these as well?)

07/30/2013

7/29/2013

Warmup: 500 M Row, Shoulder mobility, handstand holds
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Strength: Shoulder Press

Explosive - 8 x 3 reps @60% - 10% heavier than 7/09/13
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WOD: 10 Rounds for time

12 Burpees
12 Pull Ups

WOD 07/29/2013

7/28/2013

Warmup: Line/Agility Drills outside, ankle/calf prep and squat prep
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Strength: Deadlift - 5 x 3 reps @85% - 10% heavier than 07-08-13
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WOD: 4 Rounds for time

15 Kettlebell Swings 70/53
20 Box Jumps 24/20
400 Meter Run
20 Wall Ball Shots 20/14
15 Jumping Air Squats - Jump 6 Inches

WOD 07/27/2013

7/26/2013

Class times for Saturday: 8, 9 and 10 AM
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2 Person Team WOD: 20 min AMRAP

Rowing for calories -1 point per calorie
*Thrusters for reps 75/45 - 2 pts per thruster

Every minute on the minute, partners switch.

*No use of the foot strap (it would take to long to get in and out of in the allotted minute.)

WOD 07/26/2013

7/25/2013

Sorry this post is so late...spent most of the day over at the new location...didn't get home until 10:30. Many thanks to Joey, Sam P and Michael for all their help this evening. Got quite a bit done even with all the delays. Huge thanks to Mike Gibson for the scissor lift. Absolutely invaluable.
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WOD: Filthy 50

50 Box Jumps 24/20
50 Jumping Pull Ups
50 Kettlebell Swings 53/35 (Vertical)
50 Walking Lunges - 25 each leg
50 Knee 2 Elbow
50 Push Press 45/35
50 Back Extensions or 50 Good Mornings 45/35
50 Wall Ball 20/14
50 Burpees
50 Double Unders

07/25/2013

7/24/2013

No "Open Gym" tomorrow. I'll be over at the new location much of the day tomorrow trying get things ready.

07/24/2013

7/23/2013

Warmup: Agility/Line Drills outside, Squat Mob

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Strength: Back Squat or Front Squat

8 Round EMOM - 3 Reps @50%
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WOD: 7 Rounds for time

7 Unbroken Touch and Go Squat Cleans 135/95
21 Unbroken DU's or 63 Singles

**For every break in DUs you owe 1 burpee at the end of the wod. I can't watch you all at once so be honest!!!

WOD 07/23/2013

7/22/2013

Warmup: Agility and Line Drills outside, Shoulder Mob, Handstand holds
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Strength: Shoulder Press

5 x 5 reps @75% (This is 75% of 90% of your 1 rep max.)
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WOD: For Time

Row 1000 Meters
30 Hang Clean and Jerk 95/65
20 Hang Clean and Jerk 135/95
10 Hang Clean and Jerk 165/115

WOD 07/22/2013

7/21/2013

Warmup: Line/Agility Drills outside, mobility

Strength: Deadlift

4 x 12 reps - Find a very challenging weight - last set you should barely get 12 reps off. For those that took part in the last strength cycle...look back at your numbers on your "max rep lifts" to get an idea of what weight to use.
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WOD: 5 Rounds of

1 Min on 2 Min rest

You have 1 minutes to do 5 Bar Facing/Over Burpees then Max Reps Deadlift 135/95. Rest 2 mins before next round, focus on technique and not reps.

Score = Total Deadlifts -- This is a total of 5 mins of work but non-stop work.

WOD 07/20/2013

7/20/2013

Class times for Saturday the 20th are 7, 8, 9 and 10 AM

"Running Angie"

Two person partner WOD. Both partners run the 400's. Upon returning, the movements can be broken up in any way you see fit as far as who does how many reps. However, you must complete all of the pullups before moving on to the pushups...and so on.

400 Meter Run buy in
100 Pullups
100 Pushups
100 Situps
100 Airsquats
400 Meter Run cash out