Wods

Jun 23rd, 2014

Category: WODs
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Metcon Monday

Power: 3 RFT: 75 Double unders 50 Squats 5 x 10m shuttles S n C: 3RFT: 30 DU, 50 Squats, 5x10m Shuttle EMOMx14 Odd: 5 Front Squats – you choose the weight Even: 10 Strict TTB

Jun 21st, 2014

Category: WODs
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Metcon

Teams of 3 complete: 200 DUs 100 Box Jump Overs, 24/20 100 Thrusters, 40/30 100 TTB 100 Thrusters 100 BJO 100 burpees

Jun 20th, 2014

Category: WODs
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“Macho Man”

EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135 If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute […]

Jun 19th, 2014

Category: WODs
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“Ham Sandwich”

Power: 50 Wall Balls, 9kg/6kg 25 Deads, 110/75kg 50 Wall Balls, 9kg/6kg Every minute on the minute, starting at the 60 second mark, complete 5 Burpees. Skill: 5×3 back Squats, across Perform 5 dips between sets or 10 sec ring support S n C: 50 air squat 25 deadlifts 50/70 50 airsquat EMOM 5 burpees […]

Jun 18th, 2014

Category: WODs
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Hurricane

Power: 3 RFT: 800m Run 21 Power Cleans, 70/50 S n C: 30/40kg Skills: push press 5×3 (work more weight than last week)

Jun 17th, 2014

Category: WODs
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Tuesday EMOM

EMOMx10 Odd: Power Clean + Hang Squat Clean + 3-5 Front Squats – you choose the weight Even: 2 Muscle ups (if newer athlete, working lighter weight go for higher rep squats) scale muscle up number before scaling movemement Rope climb practice then EMOM 10 Odd: 4 high box jumps even: 1 rope climb S […]

Jun 16th, 2014

Category: WODs
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Monday AMRAP

Power: 20 min AMRAP 5 OHS 60/40 5 box jump overs 10 KBS 32/24 200m run S n C: 20/30kg Russian KBS ******* C2B Accessory Work 7 sets of the following pull up complex: Guys: 3 Strict C2B Pull ups + 3 Strict Pull ups + 3 Kipping C2B Girls: 2 Strict C2B Pull ups […]

Jun 14th, 2014

Category: WODs
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Saturday

POWER: 1 RFT 20 Clean and Jerks, 70/50 20 Snatches, 60/40 20 Thrusters, 45/30 ** Gymnastics NFT 20 Strict pull up 20 HSPU 30 ring rows (feet same height as rings) 20 strict dips 50 abmat sit ups 50 hip extensions S n C: 1RFT 20 CJ 30/40, 20 power snatch 20/30, 20 thrusters 20/30 […]

Jun 13th, 2014

Category: WODs
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Friday

POWER: C2B Progression 7 sets of 9, :40 rest between sets WOD: 5 RFT 6 strict pull up 10 deadlifts 110/70kg S n C: 7 sets of 9 ring row (feet same level as rings) WOD: 5 RFT 6 banded pull up 10 Dlift 60/90

Jun 12th, 2014

Category: WODs
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Heartbreak Kid

POWER: 3 RFT: 10 Front Squats, 85/60 20 C2B Pull ups 50 Double unders S n C: 3 RFT 10 front squats 45/65 20 pull up 30 double unders 20 single unders ******* Skills 10×35 unbroken Double unders for time

Jun 11th, 2014

Category: WODs
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Metcon

POWER: 1 RFT: 800m Run 20 Power Snatches, 50/35kg 800m Run S n C: 800m run 20 power snatch 25/35kg 800 m run ****** Strength / Skill Push Press 5×3, climbing

Jun 10th, 2014

Category: WODs
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For Time

For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans, 60/43 200m Run after every set of PC. S n C: 30kg/45kg

Jun 9th, 2014

Category: WODs
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15min AMRAP

POWER: AMRAP 15 10 TTB 15 BJ, 24/20″ 20 Wall Balls, 6/9kg S n C: AMRAP 15 10 abmat sit up 15 Box jump 17/20″ 20 wall ball 3/6kg ****** Strength / Skill Dead Lift work up to a heavy double

Jun 7th, 2014

Category: WODs
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Bring a Friend

1 RFT 20 Clean and Jerks, 70/50 20 Snatches, 60/40 20 Thrusters, 45/30 ** 3. Gymnastics NFT 20 Strict pull up 20 HSPU 30 ring rows (feet same height as rings) 20 strict dips 50 abmat sit ups 50 hip extensions S n C: 1RFT 20 CJ 30/40, 20 power snatch 20/30, 20 thrusters 20/30 […]

Jun 6th, 2014

Category: WODs
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“Surfer on Acid”

3 RFT: 400m Run 21 Burpees ** Cleans EMOMx7: 3 Hang Squat Cleans, drop after each rep so each rep can be done as a single. ** Front Squats 4×4 S n C EMOM 7 hang power clean + front squat x 3 reps

Jun 5th, 2014

Category: WODs
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Thursday

100 Double Unders, followed by: 3 RFT: 15 Deads, 100/70 10 toes to bar Followed by: 100 Double Unders ** Clean Complex A. Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean B. 5×1 Squat Clean, with the same weight you were able to get above ** S […]

Jun 4th, 2014

Category: WODs
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For time

For time: 50-40-30-20-10 Wall Balls, 9/6kg 25-20-15-10-5 Ring Dips S n C: 6kg/3kg 9ft target push ups

Jun 2nd, 2014

Category: WODs
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Murph

For time: 1 mile Run= 2 blocks + 400m run 100 Pull ups 200 Push Ups 300 Squats 1 mile Run You must start and end with the run, but you can partition the bodyweight movements as desired.