Tuesday, September 2, 2014

090214

A. Mobility

B. Warm Up
5 Rounds of
5 Pull-ups
10 Push-ups
15 Air squats

C. WOD
15min to find your 3RM Power Clean

D. Finisher
In teams of 3
As Many Reps as Possible in 15 min of
200m Run
Power Cleans 135/85

One person will run one person will power clean and one person rests.  Rotate after the 200m run is complete.

Monday, September 1, 2014

Labor Day WOD

WOD:

Teams of 3 or 4

Buy-in: 700m team run (around complex)
50 muscle-ups (100 pull-ups)
100 Burpees
200 Kettlebell Swings (53/35)
400 Double-unders
200 KB lunge
100 Burpees
50 muscle-ups (100 pull-ups)
Cash-out 700m team run

50 min cap

Friday, August 29, 2014

08/30 wod

A.  Mobility

B.  Warm up
3 rounds:
250m row
50 foot bear crawl
10 goblet squats (use DB)

C.  WOD for time
50 6" target burpees
40 db snatches 55/35 alternating
30 empty bar ohs 45/35
20 T2B
10 strict hspu


082914

A. Mobility

B. Warm-up
10 PVC Pass throughs
10 Overhead squats
10 Push-ups
4 rounds

C. WOD
In 1 min max reps push press 75/55
Rest 2 min
In 2 min max reps push press 95/65
Rest 2 min
In 3 min max reps push press 115/75
Rest 2 min
In 4 min max reps push press 135/85
***Every time you drop the bar you must do 20 double unders***

Scoring
Round 1 reps x1
Round 2 reps x2
Round 3 reps x3
Round 4 reps x4


Thursday, August 28, 2014

082814 WOD

A. Mobility

B. Group Warm-Up
10 Squats
10 Lunges
Duck Walks:
 5 Steps forward and 5 steps back
4 Rounds

C. Strength WOD
Back Squats
4-4-4-4-4

D. Met-Con
In 12 Minutes Run 1 mile. With the remaining  time do as many Front Squats as possible.
115lb/85lb

Front Squats=Score

3,2,1 Go!!!

Wednesday, August 27, 2014

082714 WOD

A. Mobility

B. Warm-up / Volume
 * 2 cycles of the following BB Complex: Power Snatch + 3 Overhead Squats (95/65) Rx+= Power Snatch + 3 Snatch Balance
** 8 pistols (4 each leg)
EMOM 10 minutes



C. WOD

"21-15-9 Complex"
8 Deadlift (135/95)
7 Cleans
6 Snatches
8 Toes-to-bar
7 Pull-ups
6 Chest-to-bar pull-ups
6 DL
5 Cleans
4 Snatches
6 T2B
5 PU
4 C2B PU
4 DL
3 Cleans
2 Snatches
4 T2B
3 PU
2 C2B PU

Rx+ (155/105)
Toes-thru-ring...ring dips...muscle-ups

12 minute cap. Choose weight wisely as only one bar is allowed for each BB movement.


Tuesday, August 26, 2014

082514

Mobility

Warm Up
3 rounds of:
10 Air Squats
10 Lunges (each leg)
10 Push Ups
 
WOD
4 rounds of:
Body Weight Bench Press - Max Reps
Immediately followed by
300M Sprint - Max Effort Sprint
Rest 3-5min between each round

Please break up into groups of 3-5 people so that someone can time your run and assist with changing weights.
 
 

Monday, August 25, 2014

082514 WOD

A. Mobility

B. Group Warm-Up
400m Run
followed by
10 rounds Bear Complexs (45lb/35lb)

C. WOD
WOD#1
10 Pull-Ups
15 Thrusters (95lb/65lb)
30 Double Unders
8min AMRAP
(WOD courtesy of Crossfit Invictus)

Rest 3 Minutes

WOD#2
7 Burpees
7 KB Swings (53lb/35lb)
7 Box Jumps
8min AMRAP

SCORE=WOD#1+WOD#2

3,2,1 Go!!!!!!

Saturday, August 23, 2014

082314 WOD

A. Mobility

B. Warm-up
1 rope climb (4 supine)
20 mountain climbers
10 Jumping Lunges
3 rounds

C. WOD

Buy-in: 50 Cal Row

Followed by
10-9-8-7-6-5-4-3-2-1
Hand Stand Push-ups
KB Swing (53/35)
Pistols (Rx Lite: Jumping Squat)

Cash-out: 700m run (around complex)

Friday, August 22, 2014

082214

A.  Mobility

B.  Warm Up:
250m run
15 push ups
10 box jumps
3 Rounds

C.  WOD:
For time
40 Double Unders
21 Wall Balls
21 Pull-ups
21 Sit-ups
40 Double Unders
18 Wall Balls
18 Pull-ups
18 Sit-ups

40 Double Unders
15 Wall Balls
15 Pull-ups
15 Sit-ups

40 Double Unders
12 Wall Balls
12 Pull-ups
12 Sit-ups

40 Double Unders
9 Wall Balls
9 Pull-ups
9 Sit-ups