Blog Archives

Fri WOD 3/31/2017

3/31/2017

WOD: 4 Rounds
200 m Run
5 Clean & Jerks 155/115 (185/135)
10 Burpees

Thurs WOD 3/30/2017

3/30/2017

STRENGTH Deadlift

WOD: Buy-in: 500 m Row
21 - 15 - 9
SDHP 95/65 (115/75)
Front Rack Lunges
Box Jump 24/20
Buy-out: 300 M Run

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Wed WOD 3/29/2017

3/29/2017

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STRENGTH: OH Squats

WOD: For Time:
50 KB Swings 53/35
50 Sit ups
100 Double Unders (2:1)
30 KB Swings
30 Sit Ups
75 Double Unders
20 KB Swings
20 Sit Ups
50 Double Unders

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Tues WOD 3/28/2017

3/28/2017

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STRENGTH: Back Squat

WOD: 15 min AMRAP
15 Deadlifts 115/75
12 Power Cleans
9 Front Squats
6 Shoulder to OH
3 Thrusters

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Mon WOD 3/27/2017

3/27/2017

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STRENGTH: Push Jerk

WOD: 3 Rounds for Time
400 m Run
3 Rounds of Cindy:
5 pull-ups
10 Push-ups
15 Air Squats

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Fri WOD 3/24/2017

3/24/2017

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STRENGTH: Est 1 RM of Push Press

WOD: Open 17.5
10 Rounds for time of:
• 9 Thrusters 95/65
• 35 Double Unders (2:1)

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Thurs WOD 3/23/2017

3/23/2017

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STRENGTH: Box Squats

WOD: 18 min AMRAP
200 m Run
20 KB Swings 53/35
10 Hang Cleans 135/95#
5 Shoulder to OH 135/95

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Wed WOD 3/22/2017

3/22/2017

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STRENGTH: Split Jerks

WOD:
50 D.U. (3:1)
20 Deadlifts 225/155 (285/185)
10 Bar Over Burpees
50 D.U.
15 Deadlifts
15 Bar Burpees
50 D.U.
10 Deadlifts
20 Bar Burpees

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Tues WOD 3/21/2017

3/21/2017

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STRENGTH: Hang Power Snatch

WOD: 'Ladder'
10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20
T2B
Power Cleans 115/75
SDHP

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Mon WOD 3/20/2017

3/20/2017

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STRENGTH: Front Squat

WOD: Buy-in: 400 M RUN
3 Rounds
20 Push Press 95/65 (115/75)
25 Wall Balls 20/14
30 Sit-ups
Buy-out: 400 M Run

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STRENGTH: Push Press

WOD: 17.4 Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups (scale: Push Press)

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

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Thurs WOD 3/16/2017

3/16/2017

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WOD 1: 10 min EMOM
5 Box Jumps 30/24"
10 Unbroken Wall Balls 20/16#

WOD: 16 min AMRAP
300 m Row
10 Clean & Jerk 135/95
10 Bar Over Burpees

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Wed WOD 3/15/2017

3/15/2017

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STRENGTH: High Hang Squat Cleans

WOD: 5 Rounds for Time:
10 Hang Cleans 95/65# (115/75)
10 T2B
20 Double Unders (3:1)

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Tues WOD 3/14/2017

3/14/2017

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STRENGTH: Deadlifts

WOD: 3 Rounds
200 m DB(1) Run
20 DB Rows 35/25
10 DB Step ups 24/20
25 Wall Balls 20/16

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Mon WOD 3/13/17

3/13/2017

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STRENGTH: OHSquatws

we will do a modified version of 17.3 for anyone not doing 17.3
WOD: 17.3
Prior to 8:00, complete:
3 rounds of:
• 6 chest-to-bar pull-ups
• 6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
• 7 chest-to-bar pull-ups
• 5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:
• 8 chest-to-bar pull-ups
• 4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:
• 9 chest-to-bar pull-ups
• 3 squat snatches (225 / 155 lb.)

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Fri WOD 3/10/17

3/10/2017

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TABATA Abs

WOD: 15 MIn AMRAP

27 KB Swings 53/35
21 Wall Balls 20/14
15 Push Ups
9 Shoulder to OH 115/75

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BOD Pod will b e out this Friday evening!!

3/10/2017

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BOD Pod will out this Friday evening doing Body Composition testing from 6:30 til 8:30 pm. We welcome friends and family to also sign up. Make sure you sign up for a available time slot!
Sign up here!

INSTRUCTIONS: Do not eat, drink or exercise 2 hours prior to testing. A small sip of water is OK but no more than 4 oz of water.