WOD – April 1, 2015

Today we will be doing a redo:

“GI Jane”
100 Burpee Pull Ups

*I know we just did this but we really feel we can do better now that we have done the workout once:)

The real WOD is,
Partner WOD
20 Minute AMRAP:
15 Kettlebell Swings
15 Push Ups
15 Sit Ups
*You and your partner can divide work however you see fit.

By |March 31st, 2015|WOD|0 Comments

WOD – March 31, 2015

15 Minutes to Establish:
Power Clean & Jerk Double
5 Rounds:
30 Sec: Power Clean & Jerk
30 Sec: Rest
30 Sec: Double Unders
30 Sec: Rest

By |March 30th, 2015|WOD|0 Comments

WOD – March 30, 2015

Strict Press – 6×4

*All sets should be working sets
“GI Jane”
100 Burpee Pull-Ups

*If using a band do a set of Burpees then a set of Pull Ups.

By |March 29th, 2015|WOD|0 Comments

WOD- March 27, 2015

The end of the 2015 Open is here and this is our opportunity to brag about just a few of the awesome things we have seen in the last 5 weeks. In week one we had several athletes PR their 1RM Clean and Jerk after the 9 minute AMRAP of Toes-2-Bar, Deadlifts, and Snatches. […]

By |March 26th, 2015|WOD|0 Comments

WOD – March 26, 2015

“You are not your past.  You are better than that.  Don’t let yesterday’s events or today’s fears keep you from being the person you […]

By |March 25th, 2015|WOD|0 Comments

WOD – March 25, 2015

Bench Press – 1×5@70%, 1×5@75%, 1×5@80%, 1×5@85%
*Between each set, 10 Kb Rows each arm.
3 Rounds for Reps
1 Minute – Strict Pull Ups
1 Minute – Double Unders
1 Minute – Russian Twists
Rest 1 Minute

By |March 24th, 2015|WOD|0 Comments

WOD – March 24, 2015

15 Minutes – Establish a 1 rep Power Snatch for the day
7 Minute AMRAP:
7 – Push Ups
7 – Kb Swings
7 – Air Squats

*With the Push Ups the focus should be quality.  Keeping a tight midline so the clear pivot point is at your toes, if 7 reps is too many then scale that number to […]

By |March 23rd, 2015|WOD|0 Comments

WOD – March 23, 2015

Back Squats – 3×4@75%, 2×4@80%, 1×4@85%
200M Run
400M Run
200M Run
400m Run
*45 second rest between sets

By |March 22nd, 2015|WOD|0 Comments

WOD – March 20, 2014

Open WOD 15.4 (Rx)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 […]

By |March 19th, 2015|WOD|0 Comments

WOD- March 19, 2015

Partner WOD
16 Minute AMRAP
30 Double Unders
15 Kb Swings
10 Lunges w. Plate
*Alternate partners after each movement

There will be some free time after the WOD, use this time to work on a skill or make up some strength work that was missed from the week.

By |March 18th, 2015|WOD|0 Comments