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

Thursday, August 21, 2014

082114 WOD

A. Mobility

B. Group Warm-Up
10 Good Mornings (PVC)
10 KB Swings
30 Doublers Uners
3 Rounds

C. Strength WOD
Deadlift
3-3-3-3-3

D. Met-Con
800m Run
Followed by 4 Rounds of:
12 Toes to Bar
20 Hand Release Push-Ups
End with
800m Run
For Time.


3,2,1 GO!!!!


Wednesday, August 20, 2014

082014 WOD

A. Mobility

B. Warm-up
400m run
Followed by 2 rounds of
20 lunges
12 push-ups

C. WOD

For time

20 Thrusters (115/75) (Rx Lite: 95/65) (Rx+ 135/85)
20 Power Cleans
20 Push-Press
20 Front Squats

EMOM: 4 Burpees (Rx+ 2 Burpee Muscle-ups)
16 minute cap. 40 Burpee penalty if you don't finish...scale accordingly

Tuesday, August 19, 2014

082014

A. Mobility

B. Warm Up
Coaches Choice

C. WOD
You have 15 min to find you 3 rep max for Over Head Squat

D. Finisher
In teams of 3 AMRAP in 17 min of
10 dead lifts
7 overhead squats
200m shuttle #95/#65
RX+ #115/#95

One person will do the movements, while one person runs he 200m, and one person will be resting.  Rotate after the 200m run is complete
Score is total reps of dead lifts and overhead squats.

Monday, August 18, 2014

081814 WOD

A. Mobility

B. Group Warm-Up
30 Double Unders
10 Push-Ups
12 Air Squats
3 Rounds

C. WOD
Team of 2
"Karen"
150 Partner Walls Balls
Followed by
"Helen"
400m Run (Team runs together.)
21 KB swings
12 Pulls-Ups
(Only one person working at a time.)
3 Rounds
Finish with
Team "Grace"
30 Clean and Jerks
(Only 1 person working at a time. Beak up the CJ however you like.)
For time.

3,2,1 Go!!!!!



Saturday, August 16, 2014

081614 WOD

A. Mobility

B. Warm-up
1 mile run

C. WOD

In 3 minutes run 400m
7 Power Snatch (115/75)
With remaining time do as many muscle-ups as possible (Rx Lite: pull-ups)
5 Rounds with 1.5 minutes rest in between.
Score is total number of muscle-ups or pull-ups

Friday, August 15, 2014

081514

Warm Up:
10 Lunges
10 Jumping Lunges
10 Air Squats
10 Jumping Air Squats
5 Rounds

WOD: Black Jack



WOD
“BLACK JACK”
Each Pair = 21

For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
For Time
(30Minute Cut-Off)
3,2,1 GO

Thursday, August 14, 2014

081414 WOD

A. Mobility

B.  Warm-Up
"Coaches Choice"

C. Strength WOD
Clean
15 Minutes to find your 1 rep Max.

D. Met-Con
400m Run
10 Burpee Box Jumps
12 KB Swings (53lb/35lb)
3 Rounds for time.

3,2,1 Go!!!!

Wednesday, August 13, 2014

081314 WOD

A. Mobility

B. Warm-up / Volume

10 minute EMOM (Partner up)
8 Front Squats (135/95)
8 Pistols (Rx Lite: 10 Jumping Squats)

C. WOD (With same partner...they will count you out)
Complete as many reps as possible in 7 minutes following the rep scheme below:
95/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
95/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
95/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
95/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
95/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
95/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
95/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Tuesday, August 12, 2014

081214

A.  Mobility

B.  WOD
20 minutes to find 2 Rep Max
Snatch Grip Deadlift

C.  Finisher
Death by 10 meters