Blog Search

WOD 8.2.17

By: 0

“You have to be odd to be number one.” ~Dr. Seuss

Partner WOD:

For time:
1 Mile Run or 2 miles on AB or 2K on rower
40 Wall Balls (14/10, 20/14, 20/14)
40 Pull-ups (Function= banded pull-ups)
40 Burpees (function= no push-up burpees)
40/30 Calories on AB or Rower (if it is male and female partners then they will go for 35 cals on the bike or rower)
40 Burpees (Function= banded pull-ups)
40 Pull-ups (Funtion= ring rows)
40 Wall Balls (14/10, 20/14, 20/14)
1 Mile Run or 2 mile AB or 2K on rower

WOD 8.1.17

By: 0

“If you think you haven’t yet done enough, and you could do more, you might begin to understand that, the more capable you become, the higher the mountain rises ahead of you.” ~Mark Twight

Conditioning:

10 min AMRAP:

250m row, 0.4 mile bike, 200m run
30 second Front leaning Rest on rings with feet elevated (on ground, on rings with feet on ground)
5 Burpees
30 second side plank per side

Rest walk 3 minutes, repeat

WOD 7.31.17

By: 0

“Someone once told me to not bit off more than I can chew. I told them I would rather choke on greatness than nibble on mediocrity.” ~Unknown

Function:
A. Push Press
Build to a 3RM (12 mins)

Fitness & Performance:
A. Jerk
Build to a 1RM of either a push jerk or split jerk, whichever allows you to do a heavier weight (12 mins)

Conditioning:

5 min AMRAP:
Function= Lying Leg Raises or hanging knee raises
Fitness= Toes to rings
Performance= Toes to bar

WOD 7.30.17

By: 0

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” ~Arnold Schwarzenegger

Function:
A. Rear Foot Elevated Split Squat
Build to an 8RM @30X0 tempo (20 minutes)

Fitness & Performance:
A. Squat Clean
Build to a 1RM (20 minutes)

Conditioning:

Function:
For time:
75 Wall Balls

Fitness & Performance:
For Time:
30 squat cleans @77% of A

WOD 7.29.17

By: 0

“No man had the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” ~Socrates

Community Day Partner WOD:

15 minute AMRAP:
100m run, or 150m row, or 0.2 miles on AB
10 Box Jumps or step ups
10 Pull-ups or ring rows
10 Burpees or no push-up burpees
10 Toes to bar or abmat sit-ups

*Reps can be broken up however you want between your partners, including the run.

WOD 7.28.17

By: 0

“Try. And if you fail, you try again. You lift that shit until it feels easy.” ~Jessica Solomon, reader

Function:
A. Deadlift
Build to a 3RM (20 mins)

Fitness & Performance:
A. Deadlift
Build to a 1RM (20 mins)

Conditioning:

5 Rounds For Time:
250m row, 0.4 mile bike, 200m run
30 DU (60 SU, 45 DU/SU combo)
45 yard Suitcase Carry (1/0.75, 1.5/1, 2/1.5)

WOD 7.27.17

By: 0

“Failure is only postponed success as long as courage ‘coaches’ ambition. The habit of persistence is the habit of victory.”  ~Herbert Kaufman

Function:
A. Hang Power Snatch
20 minutes to build to a heavy 3

Fitness & Performance:
A. Snatch
Build to a 1RM

Conditioning:

Function:
“Franny”
21-15-9:
Thruster (65/45)
Ring Rows

Fitness & Performance:
“Fran”
21-15-9:
Thruster (95/65)
Pull-ups

WOD 7.26.17

By: 0

“The commitment that I have made is greater than the feelings that I have in this moment.” — Unattributed

20 min AMRAP:
1 Turkish Get-up per side (1/0.75, 1.5/1, 2/1.5)
400m row or run or 0.5 miles on bike
5 KBS (1/0.75, 1.5/1, 2/1.5)
10 GHD sit-ups (abmat sit-ups, V-ups)
400m row or run or 0.5 miles on bike

 

WOD 7.24.17

By: 0

“A dream becomes a goal when action is taken toward its achievement.” ~Bo Bennett

Function:
A. Front Squats
Build to a 3RM

Fitness & Performance:
A. Front Squat
Build to a 1RM

Conditioning:

Function:
“Split Grace”
30 KBS (1/0.75)
30 Push Presses (65/45#)

Fitness & Performance:
“Grace”
30 Clean and Jerks @135/95#