Tuesday, September 30, 2014

093014

MOBILITY
WARM UP
10 PVC Overhead Squats
10 Push Ups
5 Strict Pulls Ups
2 rounds

WOD
20min to find you 5 rep max overhead squat

FINISHER
In teams of 2
Every minute on the minute for 10 minutes
8 burpees
With the time remaining do as many overhead squats 95/55 as possible
Only one athlete works at a time, alternate every minute

Rx+ 115/75

Monday, September 29, 2014

092914 WOD

A. Mobility

B. Warm Up
400m Run/500m Row
12 Air Squats
12 Lunges
2 Rounds

C. WOD
800m Row
Followed by
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups
For time.

3,2,1 Go!!!!

Friday, September 26, 2014

CLOSED 09/26

Reminder: the gym will be closed Saturday. All morning classes are cancelled.

092614

A.  Mobility

B.  Warm-up:
With a PVC perform the following:
200m run
15 shoulder dislocates
15 overhead squats
15 good mornings
3 rounds

C.  WOD
In 15 minutes
Run 1 mile
With the remaining time complete
25 Overhead Squats followed by as many burpees as possible
#115/#85

Thursday, September 25, 2014

092514 WOD

A. Mobilty

B. Strength WOD
3-3-3 Press
3-3-3 Push Press
3-3-3 Push Jerk

C. Met-Con
8 Push-Ups
8 Toes to Bar
8 Front Squats (115lb/85lb)
8 Min AMRAP

3,2,1 Go!!!!!

Wednesday, September 24, 2014

092414 WOD

A. Mobility

B. Warm-up
10 min EMOM
7 Muscle Snatch (75/55)
30 Double-unders

For larger classes, partner-up and alternate movements emom.

C. WOD

10 Burpee Muscle-ups (Rx Lite 20 Burpee Pull-ups)
20 Pistols (Rx Lite 30 Jumping Squats)
30 Dumbbell Snatch (50/30)
40 Sit-ups
50 Wall Balls
40 Sit-ups
30 Dumbbell Snatch
20 Pistols
10 Burpee MU

Tuesday, September 23, 2014

092314

A. Mobility

B.  Warm-Up:
800m run followed by 3 rounds of:
10 push-ups
10 box jumps

C. WOD
5 Rounds of Max Effort Body Weight Bench Press followed by 1 minute of Max Effort Power Cleans 135/95. There is no time component for this WOD.

Score=Bench+Cleans
rx+ 155/115

Monday, September 22, 2014

092214 WOD

"King Throwdown Week"

A. Mobility

B. Group Warm-Up
300M Run
10 Push-Ups
10 KB Swings
3 Rounds

C. WOD
Teams of Two
0-5 Minutes
12 Thrusters (75lb/55lb)
30 Double Unders
12 Toes to Bar
5-10 Minutes
12 Thrusters (95lb/65lb)
30 Double Unders
12 Pull-Ups
10-15 Minutes
12 Thrusters (115lb/85lb)
30 Double Unders
12 Chest to Bar Pull-Ups
Team can break up the movements however you like for the 15 minutes.
Score=Reps

3,2,1 Go!!!!!

Saturday, September 20, 2014

092014 WOD

A. Mobility

B. Warm-up
700m run (around complex)
followed by 3 rounds of
20 walking lunges
12 push-ups

C. WOD

10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Toes-to-bar
Kettlebell Swing (53/35)

*Start with a 200m run at the beginning of each round. In the end, you will run a total of 2000m.
30 minute cap

Thursday, September 18, 2014

091814 WOD

A. Mobility

B. "Coaches Choice"

C. Strength WOD
Deadlift
4-4-4-4

D. Met-Con
75 Double Unders
21-15-9
Deadlift (225lb/155lb)
Box Jumps
75 Double Unders
For Time.

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