WODs

May 27th, 2014

Category: WODs
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Tuesday EMOM

EMOMx30 Odd: 3 x 10m shuttle run Even: 15 Burpees ** 2. chest to bar pull up 7×8 unbroken, :40 rest

May 24th, 2014

Category: WODs
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Saturday

Teams of 3 One athlete works at a time: 100 Pull ups 100 Burpees 100 Box Jumps, 24/20 100 KBS, 32/24 100 Box Jumps, 24/20 100 Burpees 100 Pull ups

May 23rd, 2014

Category: WODs
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Friday

1. Strict Press perform 5 heavy singles 2. Weighted Pull up 5 x 3 3. 10-9-8-7-6-5-4-3-2-1 Strict Press, 43/30kg Strict C2B Pull up 4. 3 rounds NOT for time of: 30 abmat back extensions 40 Abmat Sit ups

May 22nd, 2014

Category: WODs
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Run Burpee Box Run

1. For time Block Run 30 Burpee Box Jumps, 30/24 block Run 2. C2B Progression 7 sets of 7 unbroken (if possible, otherwise 7 pull ups unbrokem) , :40 rest

May 21st, 2014

Category: WODs
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“Bode”

“Bode” 12 RFT: 5 HSPU 11 Power Snatches, 43/30kg Back Squat A. 6 sets of 2 Pause Squat, 3 full second hold at the bottom

May 19th, 2014

Category: WODs
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MONDAY REGIONALS WOD (modified)

25 minute cap 50 double unders 50 box jump overs, 24 / 18 in. 50 deadlifts, 80/50 50 wall-ball shots, 20 / 14 lb. 20 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 80/50. 50 box jump overs, 24 / 18 in. 50 double unders

Mar 20th, 2014

Category: WODs
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Thursday: OMAR!

Strength: Thruster : 3 Rep Max Find your Thruster 3 Rep Max. WOD Power OMAR For time: 10 Thrusters, 95/65 lbs 15 Burpee (Bar Facing)s 20 Thrusters, 95/65 lbs 25 Burpee (Bar Facing)s 30 Thrusters, 95/65 lbs 35 Burpee (Bar Facing)s

Mar 19th, 2014

Category: WODs
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Wednesday: 21-15-9

WOD Power 21-15-9 reps, for time of: Air Squat Ring Dip Kettlebell Swing, 32/16 kg WOD S&C 21-15-9 reps, for time of: Air Squat Push Up (Deficit) Kettlebell Swing (Russian), 24/16 kg

Mar 18th, 2014

Category: WODs
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Tuesday: Back Squat and Grace!

Strength: Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. increase weight by 2-5 kgs per rep from your last 5X5 WOD Power: Grace For time: 30 Clean & Jerks, 135/95 lbs WOD S+C scale weight as required

Mar 13th, 2014

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Thursday: Nancy

WOD Power 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs WOD S+C, scale weight as needed

Mar 11th, 2014

Category: WODs
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Tuesday: Ring Dips, Muscle ups & NATE

SKILL: Review ring dip or muscle up for advanced athletes (review hip drive drill) WOD Power NATE, 20 min AMRAP 2 muscle up 4 HSPU 8 KBS (32/24) WOD S+C: 20min AMRAP 4 pull ups + 4 dips 8 push ups 8 Russian (16/24)

Mar 10th, 2014

Category: WODs
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Monday: AMRAP

STRENGTH: Push jerk to max 3 WOD Power: 10 min AMRAP 3 power clean 3 S2O 3 back squat 10 x back rack static lunge 200m run 40/60kg WOD S+C: 20/30kg

Mar 6th, 2014

Category: WODs
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Thursday: RFT

WOD Power 3 rounds for time of: 20 Deadlifts, 60/40 kg 10 Pull-ups 5 Toes-to-bars WOD S+C 3 rounds for time of: 20 Deadlifts, 40/30 kg 10 Ring Rows 5 Weighted Sit-ups, 10 kg BOW TIE SITUPS 10kg +

Mar 5th, 2014

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Wednesday: Handstands

Skills: Practice Handstands This is not a timed workout. WOD Power Complete as many rounds as possible in 20 mins of: 5 Handstand Push-ups 10 Kettlebell Swings, 24/16 kg 15 Burpees 20 Overhead Plate Lunges, 20/15 kg Lunges are 10 each side alternating WOD S+C Complete as many rounds as possible in 20 mins of: […]

Mar 5th, 2014

Category: WODs
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Tuesday: AMRAP

Strength Overhead Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. Find your Max 3 OHS WOD Power Complete as many rounds as possible in 30 mins of: 20 Wall Balls, 9/6 kg, 10 ft 10 Hollow Rocks 5 Power Cleans, 70/50 kg WOD S+C Complete as many […]

Mar 3rd, 2014

Category: WODs
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Monday

Weighted Strict Pull-up : 2 Rep Max Record your best Weighted Strict Pull-up 2 Rep Max lift. Find you weighted 2RM WOD Power & S+C 5 rounds, 1 min per station, of: Double Under Burpee Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the […]

Feb 27th, 2014

Category: WODs
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Thursday: Rounds for time

5 rounds for time of: Run, 300 m 10 Box Jumps, 30/24 in 10 Power Cleans, 60/40 kg Finisher: Kettlebell Swing 50 Use the heaviest weight you can for each set. Rest as needed between sets. Complete 50 swings with as heavy KB as you can in as fewer sets as you can