Blog Archives

TGIF! 4/28/2017

4/28/2017

STRENGTH: Hang Squat Clean

WOD:
10 G2OH, 100 m Sprint
9 G2OH, 100 m Sprint
8 G2OH, 100 m Sprint
7 G2OH, 100 m Sprint
6 G2OH, 100 m Sprint
5 G2OH, 100 m sprint
4 G2OH, 100 m Sprint
3 G2OH, 100 m Sprint
2 G2OH, 100 m Sprint
1 G2OH, 100 m Sprint

Thurs WOD 4/27/2017

4/27/2017

STRENGTH: Pull-ups

WOD: 15 min AMRAP
Buy-in: 30 Push Press 115/75#

- in remaining time:
10 T2B
10 Deadlifts 135/95
10 Pistols

Wed WOD 4/26/2017

4/26/2017

3 Rounds
1 min of max reps of each movement
Burpees
KB Goblet Squats
KB Swings
Box Jumps
- 1 min rest -

drag
04262017
3 Rounds
1 min of max reps of each movement
Burpees
KB Goblet Squats
KB Swings
Box Jumps
- 1 min rest -

drag
04262017
3 Rounds
1 min of max reps of each movement
Burpees
KB Goblet Squats
KB Swings
Box Jumps
- 1 min rest -

Tues WOD 4/25/2017

4/25/2017

Mon WOD 4/24/2017

4/24/2017

STRENGTH: Back Squat

WOD: 21 - 15 - 9
Pull -ups
Deadlifts 185/135
300 m Run

CRX: C2B, 255/165

Saturday, April 22

4/22/2017

TGIF! 4/21/2017

4/21/2017

Fight Gone Bad
Three rounds of:
• Wall-ball, 20/14#
• Sumo deadlift high-pull 75/45
• Box Jump, 24/20
• Push-press, 75/45
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thurs WOD 4/20/2017

4/20/2017

STRENGTH: Pause Front Squats

WOD: 15 Min AMRAP
10 T2B
10 Deadlifts 225/155
20 Sit Ups
100 M Run

Wed WOD 4/19/2017

4/19/2017

STRENGTH: Push Jerk

WOD: Ladder
10-9-8-7-6-5-4-3-2-1
KB Swings 53/35
Wall Balls 20/14
Box Jumps 24/20
Burpees

Tues WOD 4/18/2017

4/18/2017

STRENGTH: High Hang Squat Cleans

WOD: 3 Rounds
300 m Run
12 Pull-ups
21 Thrusters 95/65#

Mon WOD 4/17/2017

4/17/2017

STRENGTH: Back Squat

WOD: 5 min AMRAP
7 Deadlifts 185/135
20 D.U. (3:1)
- 2 min rest -
5 min AMRAP
7 Hang Cleans 135/95
10 Burpees
- 2 min rest -
5 min AMRAP
7 Shoulder to OH 135/95
20 D. U.

Fri WOD 4/14/2017

4/14/2017

STRENGTH: Sumo Deadlift

WOD: 4 Rounds
200 m Run
10 Clean & Jerks 135/95 (185/135)
10 Burpees

Thurs WOD 4/13/2017

4/13/2017

STRENGTH: OH Squats

WOD: 5 Rounds
3 min AMRAP
3 Snatch 115/75# (135/85)
6 Lunges
9 Sit-ups

- 1 min rest -

Wed WOD 4/12/2017

4/12/2017

STRENGTH: Push Jerk

WOD: 5 Rounds for time:
20 D.U.
15 Thrusters 75/45
10 T2B

Tues WOD 4/11/2017

4/11/2017

STRENGTH EMOM
Squat Cleans

WOD: 15 min AMRAP
2 - 4 - 6 - 8 - 10 etc....
Wall Balls 20/16
KB Swings 53/35#
Box Jumps 24/20"

Mon WOD 4/10/2017

4/9/2017

WOD: 12 min running clock
Every 3 min
200 m Run
- then -
M.E. Deadlifts 255/165#

WOD: 3 Rounds
10 Power Cleans 135/95#
10 Shoulder to OH 135/95#
10 Pull-ups
20 Sit-ups

CRX: 165/125, C2B

Fri WOD 4/7/2016

4/7/2017

WOD: "Dirty Thirty"
30 reps of each for time:
Box jumps (24/20")
Jumping Pull-ups
KB Swings (53#/35#)
Walking Lunges
Knees to Elbows
Push Press (95/65#)
Good Mornings (45/25)
Wall ball (20#/16#)
Burpees
Double-Unders

Thurs WOD 4/6/2017

4/6/2017

WOD: For Time:
50 KB Swings 53/35
200 M Run
20 Snatch 115/75#
400 m Run
20 Snatch
200 m Run
50 KB Swings

Wed WOD 4/5/2017

4/5/2017

WOD:
7 min AMRAP
25 Back Squats 95/65#
25 Back Squats 115/75#
M.E. Back Squats 135/95#
- 3 min rest -
7 min AMRAP
25 Push Press 95/65#
25 Push Press 115/75#
M.E. Push Press 135/95#
- 3 min rest -
7 min AMRAP
25 Hang Cleans 95/65#
25 Hang Cleans 115/75#
M.E. Hang Cleans 135/95#

**Compare to 6/14/2016

Tues WOD 4/4/2017

4/4/2017

TABATA: Abs

WOD: 15 Min AMRAP
10 T2B
15 Dead Lifts 185/135
20 Double Unders (3:1)