Blog Archives

WOD 12/31/2016

12/30/2016

“Bon Voyage 2016”
Partner Wod - 36 Min AMRAP (20+16=36 Mins)
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Station #1
20 Double Unders - Rx, 30 Double Unders Rx+ (unbroken)
16 Wall Ball - 20/14 Rx, 30/20 Rx+
Station #2
250 Meter Row (about 1 minute)
250 Meter Row sets the pace. After each partner completes the 250 Meter Row they rotate. Score = Total Calories + Total Reps. Always pick up on Station #1 where last partner left off. * RX + must be unbroken on DU's.

WOD 12/30/2016

12/29/2016

Strength: BS - 60% x 10, 70% x 8, 75% x 8, 80% x 6
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DL - 60% x 5, 65% x 5, 70% x 5 x 2 sets
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WOD: 7 Minute AMRAP
3 Clean and Jerk - 135/95
3 Box Jumps - 24/20
6 Clean and Jerk
6 Box Jumps
9 Clean and Jerk
9 Box Jumps
12 Clean and Jerk
12 Box Jumps etc……………
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Yesterday's video was about the ascent. Today's is about the descent.

WOD 12/29/2016

12/28/2016

Normally an off day but I'll be there from 8 AM to 11 AM. Clear and not that cold tomorrow. So come on in if you want to tackle this monster. Scale as needed by time and or loads.
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WOD: “Crying Game” - 45 Min AMRAP
20 Calorie Air Assault
200 Meter Farmers Carry - 70/53 Rx+, 53/35 Rx
20 Calorie Row
40 Wall Ball - 30/20 Rx+, 20/14 Rx
400 Meter Run w/ same Med Ball
50 Burpees
10 Muscle Ups - Rx+, 10 Chest 2 Bar Pull Ups Rx
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Skill: Legless Rope Climb practice or if you don't have rope climbs down yet...just work on those.

WOD 12/28/2016

12/27/2016

Strength: Front Squat - 60% x 5, 70% x 5, 75% x 5 x 2 sets
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Push Press - 3 x 3 Reps @ 70%
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WOD: 3 Rounds - 3 Min AMRAP of
3 Power Snatch - 95/65 Rx
6 Toe 2 Bar
9 Hand Release Push Ups

WOD 12/27/2016

12/26/2016

Strength: BS - 60% x 10, 65% x 8, 70% x 6, 75% x 6, 80% x 6
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DL - 60% x 5, 70% x 5, 75% x 5 x 2 sets
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WOD: For time
10 Thrusters - 95/65 Rx, 135/95 RX+
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

WOD 12/23/2016

12/22/2016

Class times at 5, 6, 7 and 8 AM only tomorrow. Fundamentals going on during the 7 AM class and at 9 AM. You are welcome to come train at 9 AM but I'll be working with beginners. I'll probably be at the gym until 11.

QCC is closed tomorrow so if anyone wants to come take advantage of the pool while I'm here, bring your swimsuit.

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Strength: FS / BS - 60% x 10, 65% x 8, 70% x 8, 75% x 8
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Strength: DL - 60% x 5, 65% x 5, 70% x 5 x 2 sets
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WOD: For time 21-15-9
Overhead Squats - 95/65 Rx, 135/95 Rx+
Burpee over Bar

WOD 12/21/2016

12/20/2016

WOD: “Highway to Hell” - 60 Min Ladder (Yes, some of you won’t have time for the full 60 min. Heck, if you only do 30 minutes, that's fine also.)
10-20-30-40-50 etc…………….
Calorie Assault Bike
Meter Run x 10 (100, 200, 300 Meter etc……)
Calorie Rowing
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This isn't exactly a short video. But these massive humans are moving some serious weight. It's pretty cool to see. Start really paying attention around the 6:40 mark to what Efferding and Bell discuss about actual fitness and changing strategies.

WOD 12/20/2016

12/19/2016

Skill - 15 Mins - Free Standing Headstand
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Strength - 10 Mins - Hang Power Snatch - 1 RM
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WOD: 12 Min EMOM
Odd - 10 Vertical KB Swings - 53/35 Rx, 70/53 Rx+
Even - 20 Double Unders Rx, 30 Double Unders Rx+

WOD 12/19/2016

12/18/2016

Strength: FS / BS* - 60% x 10, 70% x 8, 75% x 6, 80% x 4
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Strength: DL - 60% x 5, 70% x 5 x 3 sets (Yes, that's 3 sets of 5 @ 70%)
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WOD: 3 RFT
500 Meter Row
10 Burpee over Erg (rower)

*Decide whether you want to work on back squat or front squat. Myself, I'll be doing front squats this cycle.
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This is a pretty good looking drill to do it appears. If you grab a partner to do it, remember...less is more until you figure out how much pressure can be applied in both directions and whether the person has any shoulder issues. IE...don't be stupid.

WOD 12/17/2016

12/16/2016

Class time at 8 AM
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2 Partner Workout For time:
400 Calorie Assault Bike
400 Air Squat
Every 4 Mins - both partners do 4 Burpees
*1 Bike, both partners working at the same time

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Tomorrow is John Jackson's birthday. While he would have very much enjoyed the punishment of the workout above, anyone that wants to come in and do "Hotdog for Sheamus," here it is.

Memorial Wod for John Jackson "Hotdog for Sheamus"
1 Mile Run
24 Triple Unders
24 C2B's
24 Bench Press 225/125
24 Cleans 155/115
24 HSPU's
24 Triple Unders
1 Mile Run
*Scale according to your ability