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SATURDAY, NOVEMBER 22

WARMUP

500m row or 100 double unders

3 rounds

10 strict knees to elbows

15 burpees

20 squats

30 seconds handstand hold

 

PARTNER WOD

5 Rounds:

6 Wall Walks

16 Wall Balls

26 Box Jumps

36 Partner Sit-ups

Partners will work to accumulate the given reps for each round.

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11/21/2014

Main - WOD


Warm-up


3 rounds:
50 double unders
7 GHD sit-ups
7 GHD ext
:30 sec L hang

Weightlifting

Walking front rack lunges (20 alt steps) (3 sets of 20 (steps) front rack walking lunges )

Metcon

Metcon (Calories)


5:00 max calorie row

Metcon (AMRAP - Rounds)


Immediately after 5:00 row:

AMRAP 10:00

12 barbell step ups 24"/20" 65/45
10 ab mat sit-ups
8 thrusters 65/45
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11/20/2014

Main - WOD


Warm-up


500m row
20 arm circles each direction
:30 each arm PVC ext rotation
10 PVC pass thrus
W/ barbell:
10 front squats
5 strict press
5 push press
5 push jerk
5 split jerk
:30 handstand hold against wall

Weightlifting

Split Jerk (5 sets of 3 split jerks, as heavy as possible)

Metcon

Metcon (No Measure)


EMOM X 21:00
min 1:00 power clean + 3 jerks 135/95
min 2:00 10 toes to bar
min 3:00 10 burpees
0

11/19/2014

Main - WOD


Warm-up


30 cal AD
starting at garage, ending at cage, down and back for each movement:

high knees
butt kickers
grape vine
alternating high kicks
inch worm w/1 push up
broad jumps

Skill


20 mins:

7 turkish get ups each arm
10 wall walks
3X max distance HS walk
in remaining time practice butterfly pull-ups or chest to bar

Metcon

Metcon (AMRAP - Reps)


AMRAP 8:00
10 burpee box overs 24/20
15 KBS 53/35
0

11/18/2014

Main - WOD


Warm-up


500m row
:30 couch stretch each leg
20 jumping lunges
10 leg swings each direction
10 wall squats
10 banded good mornings
20 hollow rocks
20 arch rocks

Weightlifting

Front Squat (Establish a 1RM front squat )

Metcon


IF you break the 10 FS, you must complete 5 burpees before finishing the set.

Metcon (Time)


5 rounds:
250m row
10 unbroken front squats at 70% 1RM
1:1 rest
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11/17/2014

Main - WOD


Warm-up


3 rounds:
20 jumping jacks
:30 squat hold in bottom
7 GHD sit-ups
7 GHD ext
:30 plank hold

Weightlifting


Each time you break complete 5 weighted dips

Bench Press (30 reps at 70%)

Metcon

Cindy (AMRAP - Rounds and Reps)


20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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SATURDAY, NOVEMBER 15

WARMUP

400m run or 500m row

3 rounds

10 inchworm pushups

10 reverse burpees

10 jump tucks

15 seconds plank hold (front, left, and right sides)

 

WOD

1 minute max rep push-ups

1 minute max rep squats

1 minute max rep sit-ups

2 minute rest

then two rounds of:

1 minute tabata push-ups

1 minute tabata squats

1 minute tabata sit-ups

2 minute rest

1 minute max rep push-ups

1 minute max rep squats

1 minute max rep sit-ups

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11/14/2014

Main - WOD


Warm-up


100 double unders
barbell warmup: (all movements start and end in the power position)

5 jump shrugs
5 high pulls
5 muscle snatch
5 ohs
5 drop snatch
5 sotts press (save for end w/PVC if barbell is too heavy)
5 hops forward/backward
5 tall snatch

Weightlifting

Snatch (Establish a 1RM snatch )

Metcon


Bar muscle ups:
5 for men, 3 for ladies
scale with 1 bar MU attempt +5 or 3 chest to bar pull-ups

Metcon (AMRAP - Reps)


AMRAP 3:00
snatch 75% of 1RM

rest 2:00

AMRAP 4:00
5/3 bar muscle ups
10 OHS 115/75

rest 1:00

abmat sit-up tabata
0

11/13/2014

Main - WOD


Warm-up


30 cal AD
20 arm circles each direction
:30 each arm PVC ext. rotation
3 rounds :15 each movement
push ups
air squats
hollow rock
arch rock

Weightlifting

Bench Press (Establish a 3RM bench press)

Metcon

Metcon (Time)


3 rounds:
5 hspu
7 dips
9 shoulder to overhead 95/65
0

11/12/2014

Main - WOD


Warm-up


2 rounds:
25 jumping jacks
1:00 plank hold
10 GHD sit-ups
10 GHD ext
20 abmat sit-ups

Skill


15 mins to complete:
5 cartwheels right
5 cartwheels left
5 handstand forward rolls
5 ring muscle ups (or progressions)
5 bar muscle ups (or progressions)
3Xmax distance handstand walk
then:
5:00 triple under practice

Metcon


8:00 to complete:
500m row
then, in remaining time as many burpees as possible.

The row and burpees are scored separately... so don't go slow on the row to avoid burpees!

Top scores for burpees (male AND female) get a free SLCCF shirt! Good luck!

Metcon (Time)


500m row

Metcon (AMRAP - Reps)


Burpees
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