Archive for June, 2015

2015 June 30 WOD

Posted: June 30, 2015 in Uncategorized
Strength/Skill

20 minutes to complete four sets of:
Good Mornings x 6 reps
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps
Rest 30 seconds
Banded Hip Bridges x 20 reps
Rest 30 seconds

Metcon

3 rounds, go every 5 minutes:
15 Pull-Ups
30 Push-Ups
45 Air Squats
Complete each set as quickly as possible and note times for each.

2015 June 29 WOD

Posted: June 29, 2015 in Uncategorized
Skills

3 rounds for participation award (rotate every 2 minutes):
Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: 45-60 seconds of L-Sit or L-Sit Progression

Metcon

5 RFT:
Row 250 Meters (Bike 0.25 miles, Run 200 meters)
10 Burpee Box Jump-Overs (24/20)

2015 June 27 WOD

Posted: June 27, 2015 in Uncategorized

Open for one WOD at 9:00 . . . NO YOGA and NO 10:30

Metcon

In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:
10 Ground to Overhead (Dumbbells or kettlebells preferred or a barbell if necessary)
10 Chest to Bar Pull-Ups
200 Meter Sprint

#Buffalo2015

Posted: June 26, 2015 in Uncategorized

There will be no yoga and only one WOD at 9:00 tomorrow, Saturday, June 27th while we are gone on our annual CFJ Buffalo River trip.

We will meet at the Patty’s Restaurant parking lot off of exit 108 around 7:15 with plans to pull out no later than 7:30. It’s on the opposite side of the interstate than McDonalds and has more parking space so we can carpool! If you get off on exit 108, take a right and you will see a large restaurant on your left. If you prefer, you can meet us at Heath’s Canoe Rental at 8:30.

Everyone must bring CASH for their canoe. It will be $40-$45 PER CANOE. There’s a seat in the canoe for 2 people, but a 3rd can ride in the middle if needed. We recommend you bring food, drinks, sunblock, a garbage bag and bungee cords to strap your items to your canoe in case of a flip and a change of clothes and towel to leave in your dry car to ride home in. Please email or text me if you have any questions. Looking forward to a fun trip!

2015 June 26 WOD

Posted: June 26, 2015 in Uncategorized

One WOD tomorrow at 9:00! No yoga, no 10:30 WOD.

Strength

Back Squat – 15 minutes to complete:
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%

Compare to most recent 1 rep max back squat on April 21, 2015

Metcon

21-15-9
Front Squat (135/95)
Toes to Bar

2015 June 25 WOD

Posted: June 25, 2015 in Uncategorized
Strength

10×1 – Go every 2 minutes
Halting Clean Deadlift + Clean Pull + Power Clean + Clean
Build over the course of the ten sets if able, keeping the focus on perfect positioning – especially in the first pull.

Metcon

Four rounds for time of:
Row 500 meters
Rest 3 minutes or as dictated by rower availability
Compare to August 19, 2014

2015 June 24 WOD

Posted: June 24, 2015 in Uncategorized
Strength

5×1 – Go every 90 seconds
4 second Pause Front Squat + 2 Front Squats

Metcon

5 Rounds – Go every 6 minutes
Run 400 Meters
12 Overhead Squats (155/105)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24/20)

2015 June 23 WOD

Posted: June 23, 2015 in Uncategorized
Strength

8×1 – Go every 90 seconds
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering…are you stable?)

Metcon

3 RFT (25 minute time cap):
Row 1000 Meters (Bike 1 mile, run 800m)
20 Burpees Over the Rower
20 Push Press (115/75)

2015 June 22 WOD

Posted: June 22, 2015 in Uncategorized
Strength & Skills

20 minutes to complete 4 rounds, not for time, of:
6 Romanian Deadlifts
20 Supine Hamstring Curls with Medicine Ball
60 second Nose-to-Wall Handstand Hold

Metcon

AMRAP 8:
12 Russian Kettlebell Swings (72/53)
12 Alternating Goblet Hold Reverse Lunges

2015 June 20 WOD

Posted: June 20, 2015 in Uncategorized
Strength

Partner WOD – One completes 60 seconds of work while the other rests and then switch. Both will complete Row/Rest before moving on to Jumping Squats/Rest, etc.
Four sets for max reps of:
60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (75/55)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds