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  • WOD Wars V

Wed WOD 7/1/15

6/30/2015

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STRENGTH:  12 min to find 1 RM Back Squats

Partner WOD:
20 min AMRAP
10 Cutris P’s 115/75
50 Sit-ups
10 Curtis P’s
100 D.U. 
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Mon WOD 6/29/15

6/29/2015

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STRENGTH:  Pause Front Squats 
3 - 3 - 3 - 3   

WOD:  'The Chief'  
5 Rounds:  
3 min AMRAP:
3 Power Cleans 135/95#
6 Push Ups
9 Air Squats
- 1 min rest- 


***Compare to 2/23/15
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Tues WOD 6/30/15

6/29/2015

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STRENGTH: Sumo Deadlift
5 - 5 - 3 - 3 - 3 

WOD: For time (20 min cap)
60 Calorie Row
50 KB Swings 53/35
40 Wall Balls 20/16
30 Push Press 115/75#
20 Box Jumps 24/20
10 HSPU
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Fri WOD 6/26/15

6/26/2015

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WOD:  18 min AMRAP
Buy-in:  800 m Run
 - then-  
20 Push ups
15 Air Squats
10 Pull ups
5 Shoulder to OH 135/95#
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Thurs WOD 6/25/15

6/24/2015

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STRENGTH:  Deadift
5 - 5 - 5 - 3 - 3 

WOD:  5 Rounds
10 Power Cleans 135/95#
10 Alt. Pistols
20 Sit-ups
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Wed WOD 6/24/15

6/24/2015

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STRENGTH:  Front Squats
80% x 5 x 5

WOD:  21 - 15 - 9 
KB Swings 70/53#
Box Jumps 24/20
KB SDHP 70/53#
*** 10 HSPU after each round
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Tues WOD 6/23/15

6/23/2015

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STRENGTH:  Jerk
65% x 3, 70%  3 x 2, 75% x 3

WOD:  3 Rounds
200 m weighted run 25/15#
3 Squat Cleans 185/115
15 Deadlifts 185/115
20 Push-ups
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Mon WOD 6/22/15

6/22/2015

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ENDURANCE:  
400 m Run
20 Burpees
400 m Run

WOD:  15 min AMRAP
10 Pull-ups (5 M.U.)
20 Wall Balls 20/16
50 Double Unders (3:1)
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Fri WOD 6/1915

6/18/2015

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ENDURANCE:  
1000 m Row for Time

WOD: 4 Rounds
15 Burpee Box Jumps
15 Hang Clean & Jerk 95/65
15 Toes to Bar
15 SDHP 95/65
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Thurs WOD 6/18/15

6/17/2015

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STRENGTH: Deadlift
75% x 3 x 3, 80% x 2 x 2

WOD:  For Time: 
600 m Run
15 Front Squats 115/75#
25 Push ups
400 m Run
15 Front Squats
25 Push-ups
200 m Run 
15 Front Squats
25 Push ups
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Wed WOD 6/17/15

6/17/2015

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STRENGTH:  Hang Snatch
Work up to 3 RM

WOD: 
21 - 15 - 9
Push Press 95/65#
Pull-ups
Box Jumps 24/20"
***50 Double unders after each round (3:1)
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WOD Tues 6/16/15

6/16/2015

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STRENGTH/Skill:  OH Squats
 3 x 5  @ 65%

WOD:  4 Rounds
5 Squat Cleans 185/115
10 HSPU
20 Wall Balls
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6/15/15 Mon WOD

6/15/2015

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STRENGTH:  12 min EMOM
Even minutes – 10 KB Swings (1.5/1)
Odd minutes – 10 Push Press (95/65)

WOD:  12 min AMRAP
10 Deadlifts 185/135
10 Bar Burpees
10 Air Squats 

Join us Monday to say farewell and good luck to one of our oldest members!!  Chelsea has been with us for almost 3 years and we wish her the best in her new journey!  
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Double Under Clinic this Sunday!!  

6/13/2015

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Date:  Sun, June 14 @ 12- 1 pm
Cost: $25/ person
Hosted by: Cyclone Speed Rope

We have developed a very successful program for conquering the double-under by breaking it down to its basic components. Most participants see a marked improvement in just a one hour session, regardless of their skill level. Some have become able to lay down their first series of consecutive jumps while others move into the 100+ range. We address the rhythm, technique and psychology of double jumping, including a personalized review of each athlete's video recorded performance.

Cyclone Speed Ropes will also have ropes for sale at discounted prices for attendees.  
Register here!  
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Fri WOD 6/12/15

6/12/2015

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TABATA Abs

WOD:  
8 min AMRAP 
10 Front Squats 135/95
10 Box Jumps 24/20
10 Dips
 - 2 min rest - 
8 min AMRAP 
10 Fr Rack Lunges 135/95
10 DB Push Press 45/35
10 DB Rows
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Thurs WOD 6/11/15

6/11/2015

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STRENGTH:  Back Squats
3 x 8  @ 80%

WOD:  Buy-in:  500 m Row
21 - 15 - 9 
KB Swings 53/35# (70/53#)
Hang Cleans 95/65# (135/95)
Buy-out:  400 m Run
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Wed WOD 6/10/15

6/10/2015

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STRENGTH:  Squat Cleans

WOD:  15 min AMRAP
100 Double Unders 2:1
25 Burpees
25 Thrusters 95/65# (115/75)
25 Pull-ups  (C2B)

*** Remember to sign up for the Double Under Clinic this Sunday @ noon!  REGISTER HERE!!  

***Bootcamp this Saturday @ 8 AM!!  Invite your friends!!  Only $10
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Tues WOD 6/9/15

6/9/2015

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Skill/Strength:  OH Squats 
5 - 5 - 3 - 3 - 3

WOD:  Ladder 10 - 1 
Deadlift 115/75 (135/95)
Shoulder to OH 115/75
Sit-ups (T2B)
Push-ups
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Mon WOD 6/8/15

6/8/2015

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STRENGTH: Push Press
75% x 5 x 2, 80% x 5 x 2 

WOD: 4 Rounds
300 m Run
25 Box Jumps 24/20"
25 Wall Balls 20/16 (25/20#)

** Time cap 25 min
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WOD Wars III was a huge success!  Great job to all of our athletes who competed!  Big thanks to all of our volunteers what gave up their Saturday to help.  We could not have done this event without our volunteers!  We appreciate everything you guys do!  
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Fri WOD 6/5/15

6/4/2015

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STRENGTH:  Jerk behind the neck -  
3 x 5  @ 70%

WOD:  14 min AMRAP
2 Squat Cleans 155/115#
 - then - 
   8 Bar Burpees
**Increase Cleans by 2 reps each round**
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