2016 September 26 WOD

Posted: September 26, 2016 in Uncategorized
Squats

20 minutes to warm up to weight and complete
5×5 Front Squats
5×3 Weighted Pull-ups

Metcon

5 RFT
10 Chest to Bar Pull-ups
10 Power Cleans (135/95)
10 Front Squats
10 Jerks

2016 September 24 WOD

Posted: September 24, 2016 in Uncategorized

We have yoga at 8:00!

Happy Saturday!

“DVB”
For time:
Run 1 mile with a medicine ball (20/14)
Then, 8 rounds of:
10 Wall Balls
1 Rope Climb
Run 800 meters with a medicine ball (20/14)
Then, 4 rounds of:
10 Wall Balls
1 Rope Climb
Run 400 meters with a medicine ball (20/14)
Then, 2 rounds of:
10 Wall Balls
1 Rope Climb

2016 September 23 WOD

Posted: September 23, 2016 in Uncategorized
Metcon – “Twister”

On a running clock…
At the 0:00
3 RFT
10 Power Snatches (95/65)
10 Bar Facing Burpees

At the 10:00
2 RFT
15 Power Snatches (115/80)
15 Bar Facing Burpees

At the 20:00
1 RFT
30 Power Snatches (135/95)
30 Bar Facing Burpees

2016 September 22 WOD

Posted: September 22, 2016 in Uncategorized
Strength

20 minutes to find 1 rep max Back Squat
Compare to June 21, 2016

Metcon

5 Rounds for Reps
1 minute max Calorie Row
rest 1 minute
1 minute max Pull-ups
rest 1 minute
1 minute max weighted Pistols, alternating (53/35)

*On the pull-ups, you do not have to stick to the same style each round. If you need to work on cycling kipping/butterfly pull-ups, do that. If you need to work on pulling strength more, do strict. If you want to work chest to bars, do that. This is a “get better” WOD, not a “get a score” WOD.

2016 September 21 WOD

Posted: September 21, 2016 in Uncategorized
Fun

Run 1 mile
Compare to December 3, 2015 or March 17, 2015

Fun

“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
Compare to August 3, 2015

And More Fun

ROMWOD

2016 September 20 WOD

Posted: September 20, 2016 in Uncategorized
SKILLS

EMOMx12
Odd – 2 Power Snatches
Even – 4 Power Cleans
*Same weight for both movements. Focusing on tightening up our technique and barbell cycling efficiency.

Work

5 Rounds for Reps:
Max Unbroken Power Cleans @ bodyweight
Max Unbroken Handstand Push-ups
Rest 2 minutes between rounds.

2016 September 19 WOD

Posted: September 19, 2016 in Uncategorized
Strength

20 minutes to complete:
3×6 Front Squat

Between sets, accumulate at least 2 minutes of mobility work. I suggest lacrosse ball to the scapula region and thoracic opener over the foam roller. If another region on you is tight and/or limiting your progress, talk to a coach about what you need to work on.

Metcon

5 RFT*:
15 Unbroken Dumbbell Push Press (50/35)
12 Unbroken Dumbbell Reverse Lunges (6/side)
9 Unbroken Dumbbell Deadlifts – all 4 heads of db must touch the ground on every rep.
*Each round must (should) be completed as 36 unbroken reps, rest as little as possible between rounds.

2016 September 17 WOD

Posted: September 17, 2016 in Uncategorized
Yoga today at 8!
EVA

Five rounds for time of:
Run 800 meters
30 “Heavy” Kettlebell swings
30 Pull-ups
Compare to August 16, 2014

2016 September 16 WOD

Posted: September 16, 2016 in Uncategorized
Yoga tomorrow at 8!
Metcon – “Fortitude”

EMOMx30
Odd: 15 Calorie Row/Bike
Even: 15 Burpees
Compare to April 6, 2015

2016 September 15 WOD

Posted: September 15, 2016 in Uncategorized
Metcon

AMRAP 5
15 Calories
10 Toes to Bar

AMRAP 5
10 Calories
10 Kettlebell Swings (72/53)

AMRAP 5
15 Calories
10 Thrusters

*We will sub a 200 meter run for all AMRAPs as needed based on bike and rower availability. Do no do the same calorie movement for all 3 events.