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WOD 8.22.17

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“There is no substitute for strength, and no excuse for the lack of it.” ~Unknown

Function:
A. Clean Pull + Hang Power Clean + Push Press
4-5 x 2 + 2 + 1, rest as needed

Fitness & Performance:
A. Pause at the knee power clean + Push Jerk
4-5 x 2 + 2, rest as needed
*2 second pause at the knee

For Time: 

27 Kettlebell Swings (1/0.75, 1.5/1, 2/1.5)
21 Box Jumps (20/16, 24/20, 30/24)
15 Power Snatches (65/45, 95/65, 135/95)
9 yards of burpee broad jumps
6 Power Snatches (65/45, 95/65, 135/95)
3 Box Jumps (20/16, 24/20, 30/24)
1 Kettlebell Swing (1/0.75, 1.5/1, 2/1.5)

*18 minute time cap

WOD 8.21.17

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“Be quick, but don’t hurry.” ~John Wooden

Function:
A. Front Squats
11, 9, 7, 11, 9, 7 @3010, rest 1 minute

Fitness & Performance:
A. Front Squats
9, 7, 5, 9, 7, 5 @3010, rest 1 minute

All Levels
B. Db goblet side lunge
3 x 10 per leg (20 total reps), rest 1-2 minute

Conditioning: 

3 Rounds for time:
10 Wall Balls (14/10, 20/14, 30/20)
10 Lateral burpees over parallete (function= no push-up burpees and/or jumping laterally over an empty barbell)

*8 minute time cap

WOD 8.19.17

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“Success is only seen in the finality of the script in all we do, in all we believe in, in all we yearn to succeed at! Sacrifice is inevitable.” ~Alex Cardenas, Margaux Alvarez’s coach

20 minute AMRAP:

5 Kettlebell Swings (1/0.75, 1.5/1, 2/1.5)
10 GHD sit-ups (abmat sit-ups, V-ups)
250m row or 0.4 mile bike
30 yard Farmer carry (1/0.75, 1.5/1, 2/1.5)
5 burpees
250m row or 0.4 mile bike

WOD 8.18.17

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“I truly believe that everything that we do and everyone that we meet is put in our path for a purpose. There are no accidents; we’re all teachers – if we’re willing to pay attention to the lessons we learn, trust our positive instincts and not be afraid to take risks or wait for some miracle to come knocking at our door.” ~Marla Gibbs

Function:
A. Back Squats
10, 8, 6, 10, 8, 6 @3010, rest 1 minute

B. Dumbbell Reverse Lunge (Not Walking)
3 x 10 per leg (20 total reps), rest 1-2 minutes

Fitness:
A. Back Squats
8, 6, 4, 8, 6, 4 @3010, rest 1 minute

B. Dumbbell Reverse Lunge (Not Walking)
3 x 10 per leg (20 total reps), rest 1-2 minutes

Performance:
A. Back Squats
8, 6, 4, 8, 6, 4 @3010, rest 1 minute

B. Back Rack Reverse Lunge
3 x 10 per leg (20 total reps), rest 1-2 minutes

Conditioning: 
30 Man Makers for time (15/10, 30/20, 50/35)

*10 minute time cap

WOD 8.17.17

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“The God who gave you life has a right to expect a return on his investment.” ~Alex Pineda

All Levels:
A. Conventional Deadlift
10, 8, 6, 4 @3010, rest 2 minutes

For Time:

20 Power cleans (65/45 HPC, 95/65, 135/95)
20 Box Jumps (20/16, 24/20, 24/20)
20/16 calories on the rower or bike
15 Power cleans (65/45 HPC, 95/65, 135/95)
15 Box Jumps (20/16, 24/20, 24/20)
15/12 calories on the rower or bike
10 Power cleans (65/45 HPC, 95/65, 135/95)
10 Box Jumps (20/16, 24/20, 24/20)
10/7 calories on the rower or bike
5 Power cleans (65/45 HPC, 95/65, 135/95)
5 Box Jumps (20/16, 24/20, 24/20)
5/3 calories on the rower or bike

*18 minute time cap

WOD 8.16.17

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“I want to be a dóttir!” — Trudy Maves, Reader

Function:
A1. Band Assisted Push-ups
3 x 10 @3010, rest 1 minute

A2. Chin up or Pull-up Lowers
3 x 3 with the longest descent possible, rest 1 minute

Fitness:
A1. Weighted PUsh-ups
4 x 10 per side, rest 30-60 seconds between sides

A2. Strict Pull Up
3 x 3-6 @3010, rest 1 minute

Performance:
A1. Weighted Ring Push-ups
3 x 10 @30X0, rest 1 minute

A2. Weighted Strict Pull-up
3 x 6-10 @30X0, rest 1 minute

5 rounds for time:
20 Wall Balls (14/10, 20/14, 30/20)
2 Ring Musce Ups (5 Banded Pull-ups, 5 Chest to bar pull-ups)

*15 minute time cap

WOD 8.15.17

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“Confidence in yourself and the belief that you are on the right path, and not led astray by the many tracks which cross yours of people who are hopelessly lost, though some are wandering not far from the true path.” ~Seneca

Function:
A. Hang Power Snatch
Build to a heavy set of 5 with good form

Fitness & Performance:
A. Power Snatch
Build to a heavy 3

All Levels:
B. Dimas Pulls
3 x 3 with a 3 second hold and a 3 second descent (do these with a snatch grip), rest 1-2 minutes between sets

Conditioning: 
6 min AMRAP
-5 Overhead Squats (65/45 or goblet squats, 95/65, 115/80)
-5 bar facing burpees
-20 Double Unders (40 Single unders, 30 DU/SU combo)

WOD 8.14.17

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“Training is like moving a pile of dirt – some days you get a shovel, and other days you get a spoon but as long as you get to move a little dirt every day, you are moving towards your goal.” ~John Welbourn

Function:
A. Strict Press
12, 10, 8, 6 @3010, rest 1 minute

B. Dumbbell Row
3 x 10 per side @4010, rest 1 minute

Fitness & Performance:
A. Strict Press
10, 8, 6, 4 @3010, rest 1 minute

B. Dumbbell Row
3 x 10 per side @4010, rest 1 minute

Conditioning: 

100m sprint, rest 2:00 x 4-6

*if someone cant run they may do a 12 second all out sprint on the assault bike

WOD 8.13.17

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“It has come to my attention that people of accomplishment rarely stay back and let things happen to them. They went out and happened to things.” — Leonardo Da Vinci skill

Skill Day Sunday!
A. Handstand Push ups (HSPU)
coach’s choice of drills

5 rounds for time:
30 Double Unders (60 single unders, 45 DU/SU combo)
5 Kipping HSPU (Feet on box pike push-ups, modified height HSPU)
5 Deadlifts (95/65, 135/95, 185/135)