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WOD 7.13.17

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I’ve failed over and over and over again in my life and that is why I succeed..” ~Michael Jordan

Function:
A. Snatch Pull + Hang Power Snatch
5 x 1 + 1, rest 2 minutes

Fitness & Performance:
A. Snatch
70% x 1 rep x 1 set
75% x 1 rep x 1 set
80% x 1 rep x 1 set
85% x 1 rep x 1 set
90% x 1 rep x 2 sets
Rest as needed between sets

All Levels:
B. Cossack Squats
70% x 1 rep x 1 set3 x 20 alternating reps, rest 1-2 minutes

5 Min AMRAP:
5 Front Squats (65/45, 95/65, 115/80)
5 Chest to bar pull-ups (banded pull-ups, COB pull-ups)
5 cals on Bike or rower

WOD 7.12.17

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“When you put a lot of hard work into one goal and you achieve it, that’s a really good feeling.” ~Derek Jeter

Function:
A1. Strict Press
3 x 6-8 @3010, rest 1 minute

A2. Single Arm Banded Row
3 x 10 per side with a 3 second hold at the top, rest 1 minute

Fitness:
A1. Push Press
3 x 4-6, rest 2 minutes

A2. Supinated Barbell Bent Over Row
3 x 6-8, rest 1 minute

Performance:
A1. Push Jerk + Split Jerk
3 x 1 + 1, rest 2 minutes

A2. Supinated Barbell Bent Over Row
3 x 6-8, rest 1 minute

Every 2 minutes for 8 minutes:
8 Hang Power Cleans (65/45, 95/65, 135/95)
8 Bar Facing Burpees (fun=no push-up burpees)
8 Box Jumps (20/16, 24/20, 24/20)

WOD 7.11.17

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“Change will not come if we wait for some other person or some other time. We are the ones we’ve been waiting for. We are the change that we seek.” ~Barack Obama

All Levels:
Conventional Deadlifts
4 x 1 @ 85-95%, rest 2-3 minutes

For Time:

21 Thrusters 45/35# (all levels)
200m run or row, or 0.3 mile AB
15 Thrusters (45/35, 65/45, 95/65)
200m run or row, or 0.3 mile AB
9 Thrusters (65/45, 95/65, 135/95)
200m run or row, or 0.3 mile AB
6 Thrusters (65/45, 115/80, 155/105)
200m run or row, or 0.3 mile AB
3 Thrusters (85/55, 135/95, 185/135)
200m run or row, or 0.3 mile AB

*12 minute time cap

WOD 7.10.17

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You have to be able to accept failure to get better..” ~LeBron James

Conditioning:

6 minute AMRAP:
250m row
8 Shoulder to overhead (65/45, 95/65, 135/95)

Rest 2 minutes

6 minute AMRAP:
8 C2B pull-ups (Ring rows, COB pull-ups)
8 Box Jumps (20/16, 24/20, 30/24)

Rest 2 minutes

6 minute AMRAP:
8 Toes to bar (hanging knee raises, toes to rings)
8 Burpees (no push-up burpees)

WOD 7.9.17

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

Function:
A. Front Squat
5 x 6 @3010, rest 2 minutes

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

Conditioning:

15 second sprint on AB
Rest 1 minute
90 second AMRAP:
10 Power Snatches (HPS 45/35, 75/55, 75/55)
10 Bar facing burpees (fun= no push-up burpees)

Rest walk 4 minutes x 2-3

WOD 7.8.17

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“You don’t have to be great to get started, but you do have to get started to be great.” ~Lee J. Colan

Function & Fitness:
A. Snatch Pull + Hang Power Snatch + Power snatch
5 x 1 + 1 + 1, rest 2 minutes

B. Sumo Deadlift
5 x 4 @3010, rest 2 minutes

Performance:
A. Power Snatch
5 x 1.1.1, rest 20 sec/2 minutes

B. Deficit Deadlift
5 x 4-6 @30X0 while standing on two 45 pound plates, rest 2 minutes

For Time:

40 DU (same reps of single unders)
30 Toes to bar (hanging knee raises
20 cal row or bike
10 KBS (1/0.75, 1.5/1, 2/1.5)

*7 minute time cap

WOD 7.7.17

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“Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.” ~Unknown

12 Min EMOM:
Minute 1: 6-8 Weighted push-ups (banded push-ups, chest to deck push-ups)
Minute 2: 4-6 weighted strict Strict Pull-ups (banded pull-ups or chin ups, unweighted strict pull-ups)

15 Min EMOM:
Min 1: 10 GHD Sit-ups (15 abmat sit-ups, 10 v-ups)
Min 2: 8 Shoulder to OH, (65/45, 95/65, 135/95)
Min 3: 3 Bar Muscle-ups (8 Russian KBS, 5 Chest to bar pull-ups)

 

WOD 7.6.17

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“Take hold of your passion and roam to the end of the earth for your happiness. Never become blinded by doubt. You can soar even in the most unusual forces of storm.” ~Unknown

Function:
A. Clean Pull + Hang Power Clean + Push Press
5-7 x 1 + 1 + 1, rest 2 minutes

Fitness & Performance:
A. Cleans
77% x 1 rep x 2 sets
87% x 1 rep x 2 sets
90% x 1 rep x 2 sets
93% x 1 rep x 2 sets
Rest as needed between sets

For Time:

21-15-9:
Deadlifts (135/95, 185/135, 225/155)
Bar Facing Burpees (fun= no push-up)

*10 minute time cap

WOD 7.5.17

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“Your life does not get better by chance, it gets better by change.” ~Jim Rohn

Conditioning:

7 minute AMRAP:
5 Toes to Bar (Hanging knee raises, toes to rings)
5 HSPU (Pike push-ups, modified height HSPU)
100m run or 150m row

Rest 3 minutes

7 minute AMRAP:
5 KBS (1/0.75, 1.5/1, 2/1.5)
8 C2B pull-ups (banded pull-ups, COB pull-ups)
100m run or row

WOD 7.3.17

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

Function & Fitness:
A. Back Squats
4 x 6 @3010, rest 2 minutes

B. Dumbbell Walking Lunges
3 x 20 alternating reps, rest 1-2 minutes

Performance:
A. Back Squat
4 x 2.2.2 @30X0, rest 20 sec/2 minutes

B. Front Rack Reverse Lunge
3 x 10 total reps, rest 1-2 minutes

For Time:

40 calorie row or bike
80 Wall Balls (14/10, 20/14, 30/20)
60 DU (fun/fit= same reps but with single unders)

*12 minute time cap