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WOD 5.22.17

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“We don’t rise to the level of our expectations, we fall to the level of our training.” ~ Archilochus

Function:
A1. Partner Tire Flips
3 x 10 flips, rest 1 minute

A2. Sled Rope Pulls
3 sets, rest 1 minute

A3. Farmers walk
3 x 30 yards (heavy!), rest 1 minute

Fitness:
A1. Dball ground over shoulder
3 x 10 reps, rest 1 minute

A2. Sled Rope Pulls
3 sets, rest 1 minute

A3. Farmers walk
3 x 30 yards (heavy!), rest 1 minute

Performance:
A1. Heavy Tire Flips
3 x 10 flips, rest 1 minute

A2. Sled Rope Pulls
3 sets, rest 1 minute

A3. Farmers walk
3 x 30 yards (heavy!), rest 1 minute

Conditioning:

21-15-9

Deadlift (65/45, 95/65, 135/95)
Thrusters (65/45, 95/65, 135/95)
Front Rack Lunges (65/45, 95/65, 135/95)

*Time cap of 10 minutes

WOD 5.21.17

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“Positive Mind. Positive Vibes. Positive Life.” 

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

B. GHD Hip Extension
4 x 10 @3010, rest 1 minute (function and fitness)- weighted if possible

Performance:
A. Snatch Pull + Power Snatch + Hang Squat Snatch
4 x 1 + 2 + 2, rest 2 minutes (fitness and performance)

B. Partner Hamstring Curls
4 x 8-10 @30X0, rest 1 minute

Burn The Core:
10 minute EMOM:
Minute 1: 10-15 ab rollouts
Minute 2: 10-15 DB Side bends per side (no prescribed weights)

WOD 5.20.17

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“Ego says ‘Once everything falls into place, I’ll feel peace.’ Spirit says ‘Find your peace, and then everything will fall into place.’.” ~Marianne Williamson

Function:
A1.Band Assisted Push-ups
4 x 10 with a 3 second hold at the bottom, rest 30-60 seconds

A2. Chin Up lowers
3 x 3 with the longest descent possible, rest 30-60 seconds

Fitness:

A1. Push ups
4 x 8-10 with a 4 second hold at the bottom, rest 30-60 seconds (fitness)- do these weighted if possible

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

 Performance:
A1. Ring push-ups
4 x 6-10 with a 5 second hold at the bottom, rest 30-60 seconds- weighted if possible

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

Conditioning:

“2017 Regionals Event 2”
For Time:
21-15-9:
DB Snatches (20/10, 35/20, 50/35)- Weights for regionals are 80/55!
Ring Dips (Parallete dips, Straight Bar dips)

Time Cap: 6 Minutes

WOD 5.19.17

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“Excuses are the nails used to build a house of failure.” ~ Jim Rohn

Function:
A1. Hang Power Cleans
4-5 x 3- build in weight per set, but maintain solid form, rest 1 minute- go heavier than last time

A2. Cleans pull
4-5 x 3, rest 1 minute- go heavier than last time

B. Back Squats
3 x 12 @3010, rest 1 minute

Fitness & Performance:
A. Cleans
6 x 1 @83-88% of 1RM, rest 2 minutes

B. Back Squats
3-4 x 8 @30X0, rest 2 minutes

Conditioning:

1200m run at aerobic pace
or
800m row at 80% effort
or
1 mile bike at 80% effort

*10 minute time cap

WOD 5.18.17

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Signal loud and clear with your body that you love being right where you are. Physically radiate fun, fight, passion, and poise, no matter what the circumstances.” ~ James E. Loehr

Function & Fitness:
A1. Strict Press
4 x 8 @3010, rest 1 minute

A2. Dual Dumbbell Prone Row
4 x 10 @3010, rest 1 minute

A3. Russian Twists
3 x 20 total reps, rest 1 minute

Performance:
A. Push Press +Push Jerk + Split Jerk
4 x 2 + 2 + 1, rest 2 minutes

B1. Strict Press
3-4 x 6 @3010, rest 1 minute

B2. Pendlay Row
3-4 x 6 @3010, rest 1 minute

Conditioning:

50 Push-ups (band assisted, chest to deck, with 20/14# weight vest)
50 Pull-ups (ring rows, COB pull-ups, pull-ups with 20-14# vest)
400m run or row or 0.5 miles on the bike (performance= wearing 20/14# vest while running)

*12 minute time cap

WOD 5.17.17

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“If they can make penicillin out of moldy bread, they can sure make something out of you.” ~Muhammad Ali 

Conditioning:

8 minute AMRAP at Aerobic pace:
30 yard DB OH carry per side (30/20, 50/35, 80/50)
30 Double-unders (60 singles, 45 DU/SU combo)
5 Burpees (fun=no push-up burpees)

Rest 2 minutes

Run 2 miles or row 2500m or Ride 3.5 miles at 5K/6 mile TT pace

*27 minute time cap

Core Work:

Function:
A1. Pallof Hold- 3 x 30 seconds per side, rest 30 seconds
A2. Frog Crunches- 3 x 10-15 reps, rest 30 seocnds

Fitness:
A1. Pallof Hold- 3 x 30 seconds, rest 30 seconds
A2. Hollow Tucks- 3 x 10-15, rest 30 seconds

Performance:
A1. Negative Dragon Flags: 3 x 6-8 with a 6 second negative, rest 30-60 seconds
A2. 1/2 kneeling pallof hold- 3 x 30 seconds per side, rest 30-60 seconds

WOD 5.16.17

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“Experiment. Fail. Learn. Repeat.” ~ Unkknown

All Levels:
A. Conventional Deadlifts
5 x 2 for all levels, rest 2 minutes

Conditioning:

12 second all out sprint on the bike
Rest 1 minute
1 minute AMRAP:
10 KBS (1/0.75, 1.5/1, 2/1.5)
10 burpees

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

WOD 5.15.17

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

Function:
A. Front Squat
3 x 12 @3010, rest 2 minutes

Fitness & Performance:
A. Front squats
4 x 8 @30X0, rest 2 minutes

B. Weighted Russian Step-Up (all levels)
3 x 20 alternating reps, rest 1-2 minutes

Conditioning, Partner workout:
10minute AMRAP:
100m run, 100m row, or 0.2 miles on the bike
10 GHD Sit-ups (abmat sit-ups, V-ups)
5 Hang Power Cleans (65/45, 115/80, 155/105)

*partners will alternate rounds

WOD 5.14.17

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Happy Mother’s Day

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

All Levels:
A. Conventional Deadlift
5 x 3 @80-85% for all levels, rest 2 minutes

Function:
B. Sorensen hold
3 x 30-60 seconds, rest 1-2 minutes

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

Conditioning:

4 Rounds for time of:
45 foot Handstand Walk (45 second FLR, 30 Handstand hold)
20 second Parallete L-sit (7 HRPU, 30 second hollow hold)
10 Strict Pull-ups (Ring Rows, 5 Strict Pull-ups)

*12 minute time cap