Username:

Password:

Forgot Password? / Help

Blog

0

07/01/2014

Main - WOD


This Friday July 4th, class times will be held at 8am,10am, and Noon! See you then!

Warm-up


50 double unders 10 pass thrus w/ pvc 10 sotts press w/pvc 10 leg swings each leg 10 lateral lunges 30 sec squat hold 5 OHS w/bar 5 drop snatch w/bar

Weightlifting

2-position snatch (hang, floor) (Establish a 2 pos power snatch)

Metcon

Metcon (Time)


Start with: 800m run or 1000m row, then: Every 2 mins complete 3 burpees: 25 KBS 53/35 10 snatch 95/65 100 double unders 10 snatch 95/65 25 KBS 53/35 End with 400m run or 500m row
0

06/30/2014

Main - WOD


This Friday July 4th, class times will be held at 8am,10am, and Noon! See you then!

Warm-up


400m run 3 rounds: 15 jumping jacks 10 GHD sit-ups 10 GHD ext 30 sec plank hold

Weightlifting

Shoulder Press (Establish a 1RM strict press)

Metcon

Metcon (Time)


3 rounds: 105/75 6 front squats 8 push press 10 thrusters
0

Cindy

Main - WOD


Warm up (No Measure)


500 meter row 3 rounds 10 cartwheels 10 inchworm push ups 20 back extensions 30 second squat stretch

Cindy (AMRAP - Rounds and Reps)


20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
0

06/27/2014

Main - WOD


Warm-up


30 cal airdyne start at garage and end at cage, down and back for each movemet: high knees butt kickers burpee broad jumps bear crawl high kicks alt. legs spend 3-5 mins on overhead mobility

Weightlifting

Overhead Squat (50 reps at 60% of 1RM)

Metcon

Metcon (AMRAP - Reps)


4 min AMRAP: 5 chest to bar 10 OHS 75/55 1:00 rest 3 min AMRAP: bar facing burpees 1:00 rest 4 min AMRAP: 5 CTB 10 OHS 75/55
0

06/26/2014

Main - WOD


Warm-up


2 rounds: 250m row 10 PVC pass thrus 10 sotts press w/PVC 10 leg swings each leg 10 lateral lunges 5 OHS w/bar 30 sec squat hold 10 drop snatch w/bar

Weightlifting

Squat Snatch (Establish a 1RM snatch)

Metcon


Keep all 5 rounds within 2-3 seconds. DO NOT short your rest!

Metcon (5 Rounds for time)


5 rounds: 7 power snatch 95/65 200m sprint 1:1 rest
0

06/25/2014

Main - WOD


Warm-up


3 rounds: 15 double unders 10 GHD sit-ups 10 GHD ext 30 sec plank hold 5 mins mobility

Skill


15-20 mins to work on skills that you struggle with. The last 5 mins of skill work choose one skill to complete 5 on the minute for 5 mins.

Metcon

Metcon (AMRAP - Rounds)


25 min AMRAP: 1000m row 50 ab mat sit-ups 100 double unders 25 burpees 400m run 15 TTB
0

06/24/2014

Main - WOD


Warm-up


50 jumping jacks 40 cal row 30 air squats 20 leg swings 10 good mornings w/bar

Weightlifting


While you're working up to your 3RM complete 3X10 (light to medium load) of bent over rows.

Bench Press (Establish a 3RM bench press. )

Metcon

Metcon (Time)


5 rounds: 5 pull ups 7 push ups 9 goblet squats 53/35
0

06/23/2014

Main - WOD


Warm-up


250M Row 10 GHD Sit Ups 15 Back Extensions 20 Leg Swings 25 Push Ups 30 Air Squats 35 Double Unders

Weightlifting

40 back squats at 65%

Metcon


Scale double unders with 3 attempts and 25 single unders. Keep all 10 rounds within 3 seconds of each other.

Metcon (Time)


10 rounds: 10 wall balls 20/14 25 double unders rest :30
0

SATURDAY, JUNE 21

WARMUP

400m run

3 rounds

10 inchworm pushups

10 jump tucks

10 superman back extensions

10 knees to elbows

30 second front plank

 

WOD

6 minute AMRAP

20 Squats

100 meter run

rest 1 minute

6 minute AMRAP

5 reverse burpees

10 situps

5 burpees

10 pushups

rest 1 minute

6 minute AMRAP

10 wall balls

10 meter bear crawl

10 meter broad jump

0

06/20/2014

Main - WOD


Warm-up


200m run down and back start at garage and end at cage: high knee skip butt kickers burpee broad jump bear crawl walking high kick alt legs 200m run

Mobility


Pick 2-3 stretches from the running mobility poster and spend 2 mins in each.

Metcon


Let's start the weekend off right... with Badger! Enjoy!

Badger (Time)


Three Rounds for time of: 30 Cleans, 95# 30 Pull-ups Run 800 meters