WODS
7/11/14 Friday
Performance A1. Weighted Pull-Ups @ 21X0; 2-4 reps x 4 sets, rest 60sec A2. L-Sit; 30-60 second hold x 4 sets, rest 60sec *If you cannot do this consecutively, accumulate the time B. AMRAP in 5 minutes of: 10 Pull-Ups…
7/9/14 Wednesday
Performance A. Deadlift; rest 2min Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4…
7/8/14 Tuesday
Performance A. EMOM, for 12 minutes: Min 1 – 4-10 strict HSPU Min 2 – 30 sec L-Seated Dead Hang Min 3 – Unbroken Double-Unders x 30-40 reps Notes: *If you do not have strict HSPU’s perform 3 negatives @…
7/7/14 Monday
Performance A. BackSquat; 3 reps x 5 sets *Build to a tough 5 reps and use that weight for all sets + “Jackie” For time: 1000m Row 50 Thrusters, 45lbs both men and women 30 Pull-ups Competition Wod will…
7/5/14 Saturday
Performance For the following three segments, post three separate times, but leave the clock running: 10 rounds for time of: 5 pull-ups 5 push-ups + When the clock reaches 10min, complete the following for time: Row 1500m/1250m + When the…
7/4/14 Friday
Performance “Filthy Fifty” For time: 50 Box jump (24/20) 50 Jumping pull-ups 50 Kettlebell swings (35lbs) 50 Walking Lunge steps 50 Knees to elbows 50 Push press (45/35) 50 Back extensions 50 Wall balls (20/14) 50 Burpees 50 Double unders…
7/2/14 Wednesday
Performance A. Power Clean + Hang Power Clean; 1 complex x 6 sets, rest 2min *No dropping bar b/w reps + Complete 4 rounds for time of: 400m run 6 power cleans (155/105) 12 toes to bar Competition Wod…
7/1/14 Tuesday
Performance A. CGBP; Establish a tough 3 reps in 12min B. CGBP; 1 set max reps at 75% of above *Post weight used and reps. + Complete 35 shoulder to overhead reps for time @ (135/95) *Bar starts on the…
6/30/14 Monday
Performance A. EMOM, for 8 minutes: 1 Pause Front Squat @ 24X1 *Choose one load for all eight sets. *The heaviest load used last week would be a good, ambitious goal. + Complete 3 rounds for time: 30 wallballs (20/14lbs) 20…
6/28/14 Saturday
Performance Teams of three must complete a total of 4 sets each as quickly as possible of: — Row 500 Meters 5 Hand-Release Push-Ups 10 Box Jumps (24″/16″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/16″) 5 Hand-Release Push-Ups 10 Box…
6/27/14 Friday
Performance A. EMOM for 10min, complete; 2 Cleans *Increase weight after 5 minutes. *If you cannot perform a smooth Squat Clean then you will do 1 Power Clean + Front Squat x 2 reps each Min + “Annie” Complete 50/40/30/20/10…
6/25/14 Wednesday
Performance A. Deadlift; 5-5-3-3-1-1 *Warm up to a tough 5 reps and start and build as you go to a tough 1rep but NOT 1RM *You must maintain arched lower back throughout. If you round, the rep does not count! +…
6/24/14 Tuesday
Performance A. Take 15 minutes to establish a 1-rep max Power Clean Beginners: EMOM for 10min perform 2 Hang Power Cleans + “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 3 Power…
6/23/14 Monday
Performance A. Pause Front Squat @ 24X1 + 2 Front Squats, x 4 sets, rest 2 minutes *Goal is to match or improve on your four heaviest loads used last Tuesday. B1. GHD BE @3011; 6-8 reps x 3 sets,…
6/21/14 Saturday
Performance In teams of two, with only one person working at a time, complete: 100 Box Jump Overs 800-Meter Run 100 Goblet Squats 800-Meter Run 100 Burpees 800-Meter Run Competition Wod will be posted at gym
6/20/14 Friday
Performance A. Overhead Squats @ 21×1; 5 reps x 5 sets, rest 90 sec + Complete the following for time: 1000m Row Then…. 3 rounds of: 10 handstand push-ups 10 toes to bar 20 walking lunge steps Competition Wod…
6/18/14 Wednesday
Performance A. EMOM for 10min Power Clean *increase your weight after 5 minutes *Focus is on speed and technique first and load second + Complete the following for time: 400m run 20 Pull-ups 20 KBS 20 Sit-ups 200m run 20…
6/17/14 Tuesday
Performance A. Take 12min to establish a 1rep max Push Press B1. Ring Row @ 20×0; AMRAP x 2 sets, rest 60 sec B2. Dead Hang L-Sit (from pull-up bar); AMRAP x 2 sets + AMRAP in 12 minutes of:…