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WOD 5.12.17

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“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.” — Charles Darwin

Conditioning:

10 minute AMRAP at Aerobic pace:
2 Kettlebell snatches per side (1/0.75, 1.5/1, 2/1.5)
2 KB Windmills per side (1/0.75, 1.5/1, 2/1.5)
300m row or 0.4 mile bike or 250m run

Rest 3 minutes

Run 1.5 miles or row 2K or Ride 3 miles at 5K/6 mile TT pace

Core Work:

Function:
A1. 1/2 hollow hold: 3 sets of 30 seconds, rest 30 seconds
A2. Side Plank: 3 x 30-45 seconds per side, rest 30 seconds

Fitness:
A. 50 Ab roll outs, not for time

Performance:
A. Negative Dragon Flags: 3 x 6-8 with a 6 second negative, rest 60-90 seconds

WOD 5.11.17

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“If you don’t do it this year, you will be one year older when you do.” ~Warren Miller

Function:
A. Hang power snatch
4-5 x 3- build in weight per set, but maintain solid form, rest as needed between sets

B. Single Leg Ham Bridge
3-5 x 20 second hold per leg with foot on a 12-16″ box, rest 1 minute between sets

Fitness & Performance:
A. Snatch
8 x 1 @80-85% of 1RM, rest as needed

Conditioning:

10 second all out sprint on the bike
Rest 1 minute
1 minute AMRAP:
7 Power Snatches (KBS, 75/55 for fit and perf)
7 Box Jumps (20/16, 24/20, 24/20)

Slow ride on bike or rest walk for 4 minutes x 3

WOD 5.10.17

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“The miracle is not that I finished. The miracle is that I had the courage to start.” ~ John Bingham 

All levels:
A. Back squat
Build to a 3RM

Function:
B. Low band Split squat
3 x 10 per leg @3010, rest 1-2 minutes

Fitness:
B. Rear Foot Elevated Split Squat
3 x 10 per leg @3010, rest 1-2 minutes **holding DB. If you did this last week, try to add 5-10# in each hand from last week

Performance:
B. Kettlebell Front Rack Rear foot Elevated Split Squat
3 x 8 per leg, rest 1-2 minutes **try to go heavier than last time

Conditioning:

cash-in: 400m run or row
2 rounds:
8/7 cals on AB or rower
8 Toes to Bar (abmat sit-ups, toes to rings)
Cas-out: 400m run or row

*10 minute time cap

WOD 5.9.17

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“Champions never complain, they are too busy getting better.” ~Coach John Wooden

Function:
A1. Chin up hold
4 x 12-20 seconds, rest 30-60 seconds

A2. Barbell bench press
3 x 10 @3010, rest 1 minute

Fitness:
A1. Barbell Bench Press
4 x 10 @3010, rest 1 minute

A2. Strict Pronated Pull-up
3 AMRAP sets, rest 1 minute

Performance:
A1. Barbell Bench Press
4 x 3.3.3, rest 20 seconds/1 minute

A2. Weighted Strict Pronated Pull-Up
4 x 3.3.3, rest 20 seconds/1 minute

Conditioning: Partner Workout

3 Rounds for time of:
12 Burpee Box Jumps (20/16 with a NP Burpee, 24/20, 24/20)
9 Pull-ups (function= ring rows)
6 Power Clean & Jerks (KBS, 95/65, 135/95)

*15 minute time cap

WOD 5.8.17

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“Change occurs when the pain of staying the same is worse than the pain of change.” ~Unknown

Function:
A. Clean Pull + Hang Power Clean
4 x 2 + 2, rest 2 minutes

Fitness & Performance:
A. Clean Pull + Power Clean + Hang Squat Clean
4 x 2 + 2 + 2, rest 2 minutes

 

Conditioning:

6 Rounds:
12 Thrusters (65/45, 95/65, 115/80)
200m run or 200m row or 0.3 miles on the AB
Rest 90 seconds

*25 minute time cap

WOD 5.7.17

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“The reason you quit is because you started for the wrong reasons.” ~Nathan Thompson

30 min AMRAP at aerobic pace:

250m row or 0.3 mile bike or 200m run
5 Deadlifts (95/65, 135/95, 185/135)
5 pull-ups (funciton= ring rows)
250m row or 0.3 mile bike or 200m run
5 Toes to bar (lying leg raises or hanging knee raises, toes to rings)
5 Box Jumps (20/16, 24/20, 30/24)
250m row or 0.3 mile bike or 200m run
45 yard Farmer Carry (1/0.75 pd, 1.5/1 pd, 2/.5 pd)

Core Accessory Work

Function= 50 Swiss Ball Roll Outs
Fitness/Performance= 40 Ab roll outs with barbell

WOD 5.6.17

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“If you can fill the unforgiving minute with sixty seconds worth of distance, run.” ~ Rudyard Kipling

Function & Fitness:
A. Back Squat
4 x 10 @3010, rest 2 minutes

B. Walking Lunges (function only)
3 x 15 yards, rest 1-2 minutes 3 x 10 per leg @3010, rest 1-2 minutes (fitness)- holding DB

B.Rear foot elevated split squats (fitness only)
3 x 10 per leg @3010, rest 1-2 minutes- holding DBB.

Performance:
A. Back squats
4 x 10 @60% of 1RM with a 5 second pause at the bottom on reps 5 and 10, rest 2 minutes

B. Kettlebell Front Rack Rear foot Elevated Split Squat
3 x 12 per leg, rest 1-2 minutes

Conditioning: Partner Workout

For time:
30 Hand Release Push-ups (function= band assisted push-ups)
30 Chest to bar pull-ups (banded pull-ups, regular pull-ups)
30 abmat sit-ups (all levels)
30 Chest to bar pull-ups (banded pull-ups, regular pull-ups)
30 Hand Release Push-ups (function= band assisted push-ups)

*12 minute time cap

WOD 5.5.17

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“I did yesterday what you didn’t, so I can do today what you can’t.” ~ Mathew Fraser

Function:
A. Hang Power cleans
4-5 x 3- build in weight per set, but maintain solid form, rest as needed between sets

B1. Clean pull
4 -5 x3 @2010, rest 60 seconds

B2. Strict press
3 x 10 @3010, rest 1 minute

Fitness & Performance:
A. Clean
8 x 1 @80-85% of 1RM, rest as needed

B. Split jerk
4 x 2 with a 2 second pause in the dip and a 2 second pause in the split, rest as needed

 

Conditioning:

10 minute EMOM:
Minute 1: 20 second Hollow and 20 second Arch work (function= 1/2 hollow, fitness/performance= hollow rocks)
Minute 2: 20-30 second Ring Support (function= 30-45 second FLR on the ground, fitness= 30-45 second FLR on the rings

WOD 5.4.17

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“May the forth be with you.” ~Every Star Wars fan ever

A. Conventional Deadlifts (all levels)
5 x 4 @75-80% for all levels, rest 2 minutes

Function:
B. Banded hamstring curls
3 x 10 @3010, rest 1-2 minutes

Fitness & Performance:
B. Partner Hamstring curls
3 x 8 @50X0, rest 1-2 minutes

Conditioning:

For time:
15 Power Snatches (KBS, 95/65, 135/95)
15 Power Cleans (Hang Power Cleans @65/45, 95/65, 135/95)

*7 minute time cap

 

WOD 5.3.17

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“The people who are crazy enough to think they can change the world are the ones who do.” ~ Steve Jobs

Function & Fitness:
A. Front Squats
4 x 10 @3010, rest 2 minutes (function and fitness)- add 5-10# from last week if you did this last week

Performance:

A. Front Squats
5 x 5 @30X0, rest 2 minutes (performance)- add 5-10# from last week if you did this last week

 

Conditioning:

4 Rounds for time:
40 Double Unders (80 singles, 60 DU/SU combo)
12 Front Rack Lunges/6 per side (65/45, 95/65, 135/95)
3 Bar Muscle Ups (8 Banded Pull-ups, 5 Chest to Bar Pull-ups)

*12 minute time cap