Monthly Archives: September 2016

WOD “WITH A PARTNER” (For time) 2k row (250m segments, one person works at a time 100 synchronized abmat sit-ups 100 OHS @115/75#, one person works at a time 50 HSPU, one person works at a time

STRENGTH A. (10 minutes on clock) 3 rep max hang squat snatch AT 12 MINUTE MARK MOVE TO B B. (EMOM for 8) 3 power cleans @60% WOD (E6M for 4 sets) Run 800 meters

WOD (For time) 30 double unders 50 wallball @20/14# 30 double unders 5 rope climbs 30 double unders 50 swings @50/35# 30 double unders 5 wall walks 30 double unders 5 wall walking  30 double unders 50 KB swings @50/35# 30 double unders 5 rope climb 30 double unders 50 wallball 30 double unders

STRENGTH (E2MOM for 5 sets) Shoulder Press Set 1:  2 reps Set 2:  2 reps Set 3:  2 reps Set 4:  2 reps Set 5:  20 reps @+5# from last week WOD (5 rounds FOR TIME) 3 weighted strict pullups @45/25# 5 strict pullups 7 Kipping pullups 3 weighted dips @45/25# 5 strict dips 7Continue reading “WEDNESDAY”

STRENGTH (15 minute clock) Build to a 5RM Front Squat Then drop weight 20 rep front squat @+10# from last week WOD (4 rounds for time) 10 deadlifts @205/135# 15 jumping lunges 20 box jumps @24/20″

WOD (Every 4 minutes for 3 rounds) 10 hang power cleans @135/95# 350/300 meter row AT THE 15 MINUTE MARK (Every 4 minutes for 3 rounds) 12 push jerks @135/95# 200 meter run AT THE 30 MINUTE MARK (EMOM for 12 minutes) Min 1:  5 t2b

WOD “IN A TEAM OF THREE” (AMRAP in 16) Person 1:  run 200 meters Person 2:  max rep power snatch Person 3:  max rep double unders *the team rotates when the runner returns. Keep track of total snatches and double unders. Score will be sum of both

STRENGTH 1. Back Squat (OT3:00 for 5 sets) Set 1:  10 @60% Set 2:  8 @70% Set 3:  6 @75% Set 4:  4 @80% Set 5:  2 @85% 2. Front Squat (OT2:00 for 5 sets) Set 1: 2 reps Set 2: 2 reps Set 3: 2 reps Set 4: 2 reps Set 5: 20 repsContinue reading “FRIDAY”

STRENGTH (OT1:30 for 8 sets) 1 Power Cleans @70% SKILL (EMOM for 12) Min 1: 6 Kipping press downs Min 2: 14 sec candle stick hold WOD 2K row for time

WOD  (EMOM 40 minutes) Min 1:  5 power snatches @135/95# Min 2:  1 round of Cindy (5 pullups, 10 push-ups, 15 air squats) Min 3:  5 clean and jerks @135/95# Min 4:  1 rope climb/4 hspu/ 8 KB swings @70/50#

Congrats to these 3! Fought hard all day and ended up on the podium. Great 2nd place finish!!! STRENGTH (E2MOM for 5 sets) 3 OHS w/3 second pause on each rep @60% WOD “NANCY” (5 rounds for time) 400 meter run 15 OHS @95/65#

STRENGTH Shoulder press (OT2:00 for 5 sets) 1:  2 reps 2:  2 reps 3: 2 reps 4:  2 reps 5:  20 reps WOD (21-18-15-12-9-6-3) Deadlift @185/125# Bar facing burpees POST CORE WORK (3 rounds not for time) T2b complex 3 strict t2b + 3 Kipping t2b with straight legs + 3 Kipping t2b with tuckContinue reading “MONDAY”

WOD IN TEAMS OF TWO (3 rounds) 10 squat snatch @115/75# 400 meter run *each person completes a round to equal 1 round out of the three Rest 5 minutes after last round (3 rounds) 10 thrusters @115/75# 30/25 Cals on rower or airdyne *each person will do a round to equal 1 round outContinue reading “SATURDAY”

STRENGTH (OT:90 for 5 sets) 2 power cleans @80% WOD  (7 rounds) Min 1:  20/15 cal row Min 2:  10 push ups  Min 3:  rest

WOD (Every 2:00 for 5 sets) 3 OHS with 3 sec pause in bottom of each rep (Every 2:30 for 5 sets) 3 snatch balance (Every 3:00 for 5 sets) 3 hang squat snatch

STRENGTH (OT2:00 for 6 sets) 20 rep front squat @+10# WOD (AMRAP in 7 minute) 7 burpees 14 KB swings @50/35#

STRENGTH(12 minute clock) Shoulder Press 20 reps @+5# WOD (For time) 50/40 cal row 50 power cleans @95/65# 400 meter run 50 box jumps @20″ 15 muscle ups 400 meter run 50 box jumps @20″ 15 muscle ups 400 meter run 50 push jerks @95/65# 400 meter run

STRENGTH/SKILL EMOM for 12) Min 1: 4 Kipping press downs Min 2: 12 sec candle stick hold WOD (2 rounds for time) 20 handstand push-ups 30 chest to bar pullups 40 step ups with BB in front rack @45/35# & 20″

WOD -With a partner- (For time) 150 calories on Airdyne (25/20/15/10/5 Cals each) 150 KB swing @70/50 (25/20/15/10/5 reps each) 150 burpees (25/20/15/10/5 reps each) *one person working at a time

STRENGTH (12 minute clock) 20 reps front squat @55% WOD (OT4:00 for 3 rounds) 10 push jerks @165/110# 400/300 meter row *AT THE 15 MINUTE MARK* (OT4:00 for 3 rounds) 12 overhead squats @135/95# 25 box jump overs @24/20″

STRENGTH (Every :90 for 8) 3 power cleans @60% WOD (5 rounds for time) 20 Wallballs @20/14# 10 deadlifts @225/155 or 45%

STRENGTH (12 minute clock) Shoulder Press 20 reps @55% WOD (4 rounds for time) 400 meter run 15 ring dips

(EMOM for 12) Min 1: 2 Kipping press downs Min 2: 10 sec candle stick hold WOD (2 rounds for time) 40 t2b 40 thrusters @75/55# 40 stationary alternating back rack lunges @75/55# 40 jumping air squats

REMEMBER TODAY IS OPEN GYM FROM 9-12pm. WE WILL HAVE A WARMUP AND A WOD POSTED. WE WILL ALSO BE THERE TO HELP IF NEEDED SCALING IDEAS. SO COME ON IN AND RUN THROUGH THE WARMUP AND WOD WITH A COUPLE PEOPLE AT WHAT EVET TIME WORKS FOR YOU.  WARMUP 20 seconds at each movementContinue reading “MONDAY”

(AMRAP in 20) IN TEAMS OF TWO 30 snatches @95/65# 30 snatches @115/75# 30 snatches @135/95# 30 snatches @155/105# 30 snatches @185/125# AMRAP snatches @205/135# *only one partner working at a time 

STRENGTH 1. (10 minute clock) Bench Press, 2RM 2. (7 minute clock) Thruster, 3RM WOD  (EMOM for 16 minutes) Odd min:  15 thrusters @45/35# Even min:  15 push ups