Blog Archives

WOD 08/01/2015

7/31/2015

Class times at 8 and 9 AM.

Partner WOD - 30 Min AMRAP

200 Meter Run (together)
100 Meter Suitcase Carry 70/53 (together)
10 Wall Ball 20/14 (each) - only one works at a time
20 Push Ups (each) - work at same time
20 KB Swings 53/35 (each)- only one works at a time
20 Air Squats (each) - work at same time
20 Double Unders (each) - work at same time

WOD 07/31/2015

7/30/2015

Position Drills / Stretches: 3 Sets

10 second Quad Snatch Position
10 second Standing Overhead Position
10 second Overhead Squat Position
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Strength: Deadlift - 3/70, 3/75, 3/80, 3/85, 3+/90%

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Lift: Tall Snatch - take 15 Mins to find a heavy single

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WOD: For Time:

30 Power Cleans 135/95 (Rx) - 155/105 (Rx+)
20 Full Cleans 95/65 (Rx) - 115/75 (Rx+)
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Two YouTube videos below showing you the "tall snatch." 1st one is demo only...the 2nd one, watch from the 2:29 point until the 3:50 point.

The third one is on deadlifting with Mark Bell at Super Training...with special guest Kelly Starrett. It's a long one, but well worth the time when you can.

07/29/2015

7/28/2015

Position Drills / Stretches: 3 Sets

3 Behind Neck Tall Power Jerks
3 Front Tall Power Jerks
3 Behind Neck Power Jerks
3 Power Jerks

Strength: Shoulder Press - 1 x 20 Reps
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Lift: On Toes Split Jerks

https://vimeo.com/71434341 (copy and paste this link if necessary)
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WOD: 20 Min "Ladder"

1-2-3-4-5-6-7-8-9-10………

Perfectly Vertical KB Swings 53/35 (Rx) - 70/53 (Rx+)
Pull Up + Toes 2 Bar (Rx) - C2B Pull Up + T2B (Rx+)

Gymnastics: 2 Rounds NFT

50' Handstand Walk
50 Double Unders
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For the newer people that might not have done the overhead warmup listed above...here's a :30 demo of the 4 movements.

WOD 07/28/2015

7/27/2015

Skill Work

Cartwheels - yes...that's right...Cartwheels

Free Standing Headstands

Strength: Bench - 3/70, 3/75, 3/80, 3/85, 3+/90%

Lift

Snatch High Pull (from floor) + 2 Hanging Power Snatch

Repeat this for 6 Attempts - go heavy as possible for form

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WOD: 3 Rounds of

Hang Power Cleans 95/65 (Rx) - 135/95 (Rx+)

Hand Release Push Ups (Rx) Chest Slapping Push Ups (Rx+)

Shoulder 2 Overhead 95/65 (Rx) - 135/95 (Rx+)

Burpees over Bar (Rx) & (Rx+)

Sumo Deadlift High Pull 95/65 (Rx) - 135/95 (Rx+)

1 Minute Max Reps on each Station, the clock does not stop. After completing all movements rest for 1 min, repeat for 3 cycles. Kind of like Fight Gone Bad.

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Gymnastics

3 Rounds NFT

5 Strict Ring Muscle Ups (There will be a sub for those not yet capable)
10 Alternating Pistols (5 each leg)
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Demo below from our very own Cindy Phelan Cato of the free headstand hold. I don't believe I can do it this well...she wins!!!

WOD 07/27/2015

7/26/2015

Strength: Back Squat - 1 x 20 Reps

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Accessory

Romanian Deadlift - 3 x 8 Reps
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WOD:

Buy in 500 Meter Row

Then

21-15-9

Front Squats 135/95 (Rx) - 185/135 (Rx+)
Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)

Then

Cash out 50 Double Unders

Accessory (Optional)

400 Meter Sled Pull

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Gymnastics (Optional)

3 Rounds NFT

20 Back Extensions
10 V Ups

07/25/2015

7/24/2015

Individual Wod tomorrow. Class times at 8 and 9 AM. I'll let those of you that haven't experienced this...ponder what it entails. Those of you familiar...keep it to yourself.

"Fixed" Deck of Cards: 20 Min

Spades = 10 Russian KB Swings 70/53
Clubs = 10 Box Jump Overs
Hearts = 20 Double Unders or 50 Singles
Diamonds = 10 Pull Ups
Joker = 5 Burpees

WOD 07/24/2015

7/23/2015

Position Drills / Stretches: 3 Sets

10 second Quad Snatch Position
10 second Standing Overhead Position
10 second Overhead Squat Position
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Strength: Deadlift - 1 x 20 Reps
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Lift: Hang Full Snatch - take 10 minutes to find a 1 Rep max with good form, NO SLOP. If you were able (had time) to do the hang power on Tuesday...you'll already have a good idea as to what you can do today on the hang full.

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WOD: 12 Min AMRAP

10 Full Snatch 75/45 (Rx)
50 Double Unders
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Accessory (Optional)

3 x 30 second KB bat wing holds

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Accessory (Optional)

10 x 20 Yard Heavy Sled Push
30 second rest between efforts
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Video Demo for bat wing holds below

07/22/2015

7/21/2015

Warm Up: 4 Rounds of
15 second Front Plank
15 second Right side Plank
15 second Left side Plank
15 second Superman Hold

Strength: Shoulder Press -3/70, 3/75, 3/80, 3/85, 3+/90%

WOD: For time
5 Min AMRAP
7 Power Cleans 95/65 (Rx) - 135/95 (Rx+)
5 Burpees
3 Front Squats 95/65 (Rx) - 135/95 (Rx+)
1 Rope Climb
rest 3 Minutes

5 Min AMRAP
7 Power Cleans 135/95 (Rx) - 155/105 (Rx+)
5 Burpees
3 Front Squats 135/95 (Rx) - 155/105 (Rx+)
1 Rope Climb

Gymnastics
3 x Max Effort Unbroken Toe 2 Bar
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Below is a quick tutorial on Toes To Bar and holy cow...Camille's accent is so much better these days.

07/21/2014

7/21/2015

Lift: Hang Power Snatch - take 10 minutes to find a 1 Rep max with good form NO SLOP
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Strength: Bench - 1 x 20 Reps
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WOD: 5 Rounds for time

11 Power Snatch 95/65 (Rx) 135/95 (Rx+)
12 Handstand Push Ups (Rx) - Strict HSPUs (Rx+)

WOD 07/20/2015

7/19/2015

Strength: Back Squat - 3/70, 3/75, 3/80, 3/85, 3+/90%*
*Remember...as many reps as possible on your last set and ask for spotters!!!
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WOD: For time

1000 Meter Row
50 Thrusters 65/45 (Rx) - 95/65 (Rx+)
30 Burpees over Bar
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Accessory (Optional)

400 Meter Sled Pull

Gymnastics (Optional)

3 x 12-15 Back Extensions
3 x 12-15 GHD Sit Ups
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I've posted the below video for Squats and deadlift warmups...but just in case any of you haven't seen it or need a reminder...