WODS
6/16/14 Monday
Performance A. Pause Front Squat @ 24X1 + Front Squat; 6 sets, rest 2 minutes *Build over the course of the six sets to your heaviest set possible within the tempo guidelines. B. Seated Leg Curls with Band (1sec pause…
6/14/14 Saturday
Performance In teams of two, move through five stations each trying to score as many reps as possible: :60sec of Wall Balls :60sec of Rest :60sec of Push-Ups – *See standard below :60sec of Rest :60sec of Box Jumps –…
6/13/14 Friday
Performance A1. DB Walking Lunges @ 20X0; 20 steps x 4 sets, rest 60 A2. Wghted GHD Hip Extensions @ 2013; 10 reps x 4 sets, rest 60 B. In teams of two, with only one person working at any…
6/11/14 Wednesday
Performance A. Deadlift; 5 reps x 3 sets, rest 2min *Moderate load, same weight all sets B. Deadlift; 3 reps x 3 sets, rest 2min *Add 10-15lbs from part A *Same weight all sets + Complete the following for time:…
6/10/14 Tuesday
Performance Take 12 minutes to establish a 1 rep max Power Clean & Push Jerk + Complete 5 rounds for time of: 3 power clean & push jerks @ 60% of 1RM 10 box jumps (24″/20″) 3 power clean &…
6/9/14 Monday
Performance EMOM for 10 min: 2 Front Squats @ (5lbs heavier then last week) 3 Rebounding Squat jumps (hands on head, jump as high as possible while still able to control rebound) *beginners work up to a tough 5 reps…
6/7/14 Saturday
Performance In teams of 2, with one partner running 400 Meters at all times and the other partner working inside, complete as many rounds and reps as possible in 24 minutes of: 5 Ground to Overhead (135/95) 5 Burpees Over…
6/6/2014 Friday
Performance A1. Back Squat; 5 reps x 4 sets, rest 90 sec A2. Dips @ 20×1; 5 reps x 4 sets, rest 90 sec *Use weight on Dips if you can manage more then 5 reps + For max reps:…
6/4/14 Wednesday
Performance A. After a thorough barbell warm-up take 10 minutes to establish a 1 rep max power clean + Every :30sec for 5min complete: 1 Power clean @ 75%-80% of above + For time: buy in: 400m run Then 3…
6/3/14 Tuesday
Performance Every 30 seconds for 10 minutes, complete: 1 Power Snatch *Add 5-10lbs at the 5min mark *Use moderate load that will challenge you but still allow you to maintain perfect speed under bar and solid receiving positions + AMRAP…
6/2/14 Monday
Performance A. EMOM for 10 minutes: 2 Front squats 185/135 3 box jumps (you pick height) + Complete 5-10-15-10-5 reps for time of: Thrusters (95/65) Pull-ups Buy Out – Run 400m Competition Wod will be posted at gym
5/31/14 Saturday
Performance In teams of two, with only one partner working at any time, complete: 150 Wall Ball Shots (20/14 lbs.) 1600 Meter Relay Run with Med Ball 100 Burpees Competition Wod will be post at gym
5/30/14 Friday
Performance A1. Romanian Deadlift @ 30×1; 6-8 reps x 4 sets, rest 60 seconds A2. Powell Raises @ 40×0; 8-10/arm x 4 sets, rest 60 seconds + In teams of three, with only one person working at a time, AMRAP…
5/28/14 Wednesday
Performance A1. Close grip Bench Press @ 20×1; 4-6 reps x 4 sets, rest 90sec A2. Single arm DB or KB Row @ 2111; 8-12 x 4 sets, rest 90 B. In teams of two, partners alternate to complete three sets each…
5/27/14 Tuesday
Performance 30 min of work @ 75% effort: 10 seconds L Sit on Rings 30 sec Left Side Bridge 30 sec Right Side Bridge 30 Russian KBS – 24/16kg 20 unbroken DU’s x 3 sets 300m Run *advanced athletes must…
5/26/14 Monday
Performance In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . . “Murph” For time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run “A hero is…
5/24/14 Saturday
Performance A. Take 15 minutes to practice/develop kipping pull-up or muscle-up skills *Your coaches will help to provide you with numerous drills appropriate to your current skill level *You can only practice butterfly kip if you can do 5-8 strict…
5/23/14 Friday
Performance A. Shoulder Press @ 20X1; Build to a tough 1Rep in less then 8 attempts, rest 3 minutes between sets *Use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give…