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WOD 7.23.17

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“Without continual growth and progress, such words as improvement, achievement, and success have no meaning.”~Benjamin Franklin

4 Sets:
A1. 1 TGU (1/0.75, 1.5/1, 2/1.5), no rest
A2. 45 Yard Farmer carry (1/0.75, 1.5/1, 2/1.5), no rest
A3. 3 KB Snatches per side (1/0.75, 1.5/1, 2/1.5), rest 2 minutes

20 minute EMOM:
Minute 1: 12/9 cals on rower
Minute 2: 7 Chest to bar pull-ups (Ring rows, regular pull-ups)
Minute 3: 15 yard sled push (70/45, 115/90, 160/135# on sled)
Minute 4: 10-15 abmat sit-ups (all levels)

WOD 7.21.17

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“Your life is a reflection of your habits. If you want different results, choose different habits.” ~Unknown

Function:
A. Close Grip Bench Press
20 minutes to Build to a 3RM

Fitness & Performance:
A. Close Grip Bench Press
20 minutes to Build to a 1RM

Conditioning:

Function: 5 Minute AMRAP:
Hand Release Push-ups

Rest 3 minutes

5 minute AMRAP:
Ring Rows

Fitness: 5 Minute AMRAP:
Push-ups

Rest 3 minutes

5 minute AMRAP:
Kipping Pull-ups

Performance: 5 Minute AMRAP:
Kipping Handstand Push-ups

Rest 3 minutes

5 minute AMRAP:
Kipping C2B Pull-ups

For people who are doing the Hoedown tomorrow:

15 minute AMRAP at easy aerobic pace:
15/12 cals on bike or rower
400m jog
45 second front leaning rest

 

WOD 7.19.17

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“There’s nowhere you can be that isn’t where you’re meant to be.” ~The Beatles

Function & Fitness:
A. Hang Power Clean
20 minutes to Build to a technical 3RM

Performance:
A. Power Clean
20 minutes to Build to a 1RM

8 minute AMRAP:

Function:
8 Deadlifts @ the weight you hit in A
30 Single Unders
15 yard walking lunges @bodyweight

Fitness
Cleans @80% of A

Performance:
Cleans @90% of A

WOD 7.18.17

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“The ballplayer who loses his head, who can’t keep his cool, is worse than no ballplayer at all.” ~ Lou Gehrig

20 Min AMRAP:
500m row or 400m run or 0.6 miles on the bike
10 Box Jumps (20/16, 24/20, 24/20)
10 Toes to bar (abmat sit-ups or hanging knee raises, Toes to rings)
500m row or 400m run or 0.6 miles on the bike
10 Ring Push-ups (Band assisted push-ups, regular push-ups)
10 Strict Pull-ups

 

WOD 7.17.17

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When you come to a fork in the road, take it.” ~Yogi Berra

Function & Fitness:
A. Back Squats
20 minutes to Build to a 3RM

Performance:
A. Back Squat
20 minutes to Build to a 1RM

“Helen”
Run 400m
21 KBS (1/0.75, 1.5/1 for fitness and performance)
12 Pull-ups (function= ring rows)

WOD 7.16.17

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SKILL DAY SUNDAY!

Kipping Pull Ups:
Coaches choice of drills and scaling.
The workout wont contain pull-ups though because tomorrow will be “Helen.” So the skill can directly be put to use on Monday.

12 minute Partner AMRAP:
You Go, I go:
50 Double unders or single unders
200m row or run or 0.3 mile bikd
8 Burpees

 

WOD 7.15.17

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Never dull your shine for somebody else.” ~Tyra Banks

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

Performance:
A. Back Squat
4 x 1.1.1 @30X0, rest 20 sec/2 minutes

15 Min EMOM
Minute 1: 10 GHD sit-ups (fun/fit= 10 ab roll outs)
Minute 2: Pallof Hold 20-30 seconds per side
Minute 3: 1 Turkish Get-up per side

 

WOD 7.14.17

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“Everything negative – pressure, challenges – is all an opportunity for me to rise.” ~Kobe Bryant

Function & Fitness:
A. Clean Pull + Hang Power Clean + Power Clean
4 x 1 + 1 + 1, rest 2 minutes

Performance:
A. Power Clean
4 x 1.1.1, rest 20 sec/2 minutes

All Levels:
A. Romanian Deadlift
3 x 8 @3010, rest 2 minutes

3 Rounds for time:

10 Strict Pull-ups (Banded pull-ups, unweighted pull-ups or pull-up/Ring row combo)
15 yard Handstand Walk (15 yard crab walk)
30 Push-ups (Fun= Banded push-ups)
35 Single-unders (all levels)

*15 minute time cap