Tuesday, September 1, 2015 16:08

Tuesday’s WOD

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31
Aug

A.) 500m Row, 15 Good Mornings, 15 pvc passover, 15 band scap squeeze, 30 mb russian twist, 10 squat jumps, 10 kip swings, 10 strict t2b, 10 ring rows

B.) Group Dynamic

C.) 2 rounds for time of:
-run 800 m.,
-15 ring push-ups,
-12 toes to bar,
-6 – 2 for 1 wall balls (20/14)

Rosette’s B-Day WOD

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30
Aug

A.) Run 400 m., 15 pvc passover /5 pvc fig. 8′s / 20 bird dogs / 20 hollow rocks / 10 ytw’s / 20 mt. climbers / 15 ovh squat (face wall w/ pvc) / 10 scap pull-up / 10 kb swings / 10 push-ups

B.) Group Dynamic Warm-Up

C.) For Time:
-28 snatch (115/75) (may be power or squat),
-28 clean and jerk (115/75) (may be power or squat / press, push press, or jerk)

*(10 min. time cap so scale according so you can keep moving)
(This is a lighter version of Isabel, followed by a lighter version of Grace – we are putting a 10 min. time cap so scale if needed otherwise the coach is going to cut you off for volume purpose. We have a heavy week coming).

D.) Mobility – 3-way band shoulder or partner stretch, foam roll: lats, thoracic spine, hamstrings, wall stretch, pigeon and doorway hamstring

Saturday Partner WOD

Posted by bobby
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28
Aug

Teams of 2 complete the following – 1 partner completes 1 round then switch:

12 min. AMRAP of:
3 burpee box jumps (24/20),
6 kb push press (3 ea arm 53/35),
9 Kb swings (53/35)

Rest 3 min:

12 min AMRAP of:
150 m. Row,
15 lateral hop over Hurdle (over and back=1)

Friday’s WOD 8/28/15

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27
Aug

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 1:00 plank / 20 supermans / 10 ring row / 10 push-up / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic

C.)2 Hang Clean Every :90 for 7:30 (6 sets)
(start at 75% 1rm – increase weight ea. set – finish HAP)

D.)2 rounds for time:
-40 abmat sit-ups,
-30 m. bear crawl,
-15 pull-ups (competitors scale up w/ c2b pull-ups),
-10 ring dips

Thursday’s WOD 8/27/15

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26
Aug

A.) Run 400 m., row 500 m. or bike 2:30 / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 mt. climbers / 20 speed skaters / 10 single leg glute bridge / 2 skin the cat / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) 20 min. AMRAP of:
-Run 200 m. (= 10 reps),
-50 ball slams (30/20),
-Run 400 m., (= 20 reps),
-50 step-ups (20″),
-Run 800 m., (= 40 reps)
-50 walking lunge steps

(if you finish all 50 walking lunge steps, start back at the top with a 200 m. run. If you only run 100 m. of the 200 m. you will add 5 reps to your score at the end)
one complete round = 220 reps

D.) Finish w/ moblity – roll: center quad, inner thigh, IT band, calves hamstrings,
Static: 3-way band hamstring, wall stretch, calf board, pigeon stretch

Wednesday’s WOD 8/26/15

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25
Aug

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 20 bird dogs / 20 scorpions / 20 hollow rocks / 20 grasshopper / 15 banded good morning / 15 kip swings / 10 ovh squats

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 8 min. warm-up then:
5(75%), 3(85%), 2(90%), 2(90%), 2(93%)
(2:00 rest)

D.) 7 min. AMRAP of:
-10 alt kb snatch (53/35),
-10 alt. pistol squats

Tuesday’s WOD 8/25/15

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24
Aug

A.) Run 400 m., 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 supermans / 1:00 plank / 10 push-ups / 10 strict pull-ups / 10 kb goblet squats / 30 speed skaters

B.) Group Dynamic

C.) Floor Press: 8 min. warm-up then:
5(75%), 3(85%), 2(90%), 2(90%), 2(93%)

D.) 5 rounds for time of:
-6 power clean (155/105),
-30 double unders (scale: 15 du attempts or 60 singles),
-6 hspu

Monday’s WOD 8/24/15

Posted by bobby
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23
Aug

A.) Run 400 m. or row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 mt. climbers / 30 double unders / 10 glute bridge / 10 good morning / 10 kb swings / 10 ring row

B.) Group Dynamic

C.) Front Squat: 8 min. warm-up then:
5(75%), 3(85%), 2(90%), 2(90%), 2(93%)

D.) 3 rounds for max reps of:
-1 min. row (calories),
-0:10 rest
-1 min. wall ball (20/14),
-0:10
-1 min. burpees
-1 min. rest

Saturday Partner WOD 8/22/15

Posted by bobby
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21
Aug

A.) run 400 m., 30 double unders, 15 PVC Passover, 5 PVC fig. 8′s, 10 ytw’s, 20 mt. Climbers, 20 bird dogs, 20 hollow rocks, 15 kip swings, 10 ovh squats, 10 good morning, group dynamic

B.) For Time:
In teams of 2, partners alternate complete rounds to complete 5 rounds each of:

-1 wall climb,
-5 ring dip,
-10 thruster (95/65),
-15 v-ups

Friday’s WOD – 8/21/15

Posted by bobby
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20
Aug

A.) Run 400 m., row 500 m., or bike 2:30, 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 bird dogs / 1:00 plank / 15 supermans / 10 alt. kb snatch / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic / snatch progressions

C.) Hang Power Snatch: Find 3 rep max
3(55%), 3(65%), 3(75%), 3(85%), 3(?)
(2:00 rest)

D.) 8 x 200 m. run
(:60 rest)
+/- :05 from first 200 m. to last 200 m. or 20 burpee penalty

Brandy and Tracy’s B-Day WOD

Posted by bobby
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19
Aug

A.) run 400 m., row 500 m., or bike 2:30 / 15 PVC Passover / 5 PVC fig. 8′s / 10 ytw’s / 20 grasshopper / 20 bird dog / 20 scorpion / 10 glute bridge / 10 alt kb snatch

B.) group dynamic

C.) Split Jerk: 2 (70%), 2 (75%), 2 (80%) , 2 (85%), 2 (90%)
(2:00 rest / work on technique and speed)

D.) For Time:
-41 cal row,
-41 kb swings (53/35),
-41 walking lunge steps,
-41 sit-ups,
-41 mb russian twist (30/20)
-41 mt. climber (foot to hand)

Wednesday’s WOD 8/19/15

Posted by bobby
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18
Aug

A.) Run 400 m., Row 500 m., or bike 2:30, 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 15 kip swings / 20 mt. climbers / 20 supermans / :30 plank / 2 wall climbs / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic

C.) “CINDY”
20 min. AMRAP of:
-5 pull-up,
-10 push-up,
-15 air squat

Tuesday’s WOD 8/18/15

Posted by bobby
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17
Aug

A.) Run 400 m., Row 500 m., or Bike 2:30 / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 10 scap pull-up / 20 bird dogs / 10 kb goblet squat / 10 kb swings / 1:00 plank

B.) Group Dynamic

C.) Strict Press: 8 min. warm-up then:
5(75%), 3(85%), 2(90%), 2(90%), 1+(93%)

D.) 12-9-6 reps for time of:
-Burpee Box Jump (24/20),
-HSPU (scale: use abmat, strict press from knees using kb or db, pike from box),
-Toes to Bar (scale: v-ups or hanging knees to chest)

Monday’s WOD 8/17/15

Posted by bobby
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16
Aug

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 20 hollow rocks / 10 roll to v-sit / 20 mt. climbers / 10 glute bridge / 10 good morning (45/35) / 10 strict pull-up

B.) Group Dynamic

C.) Deadlift: 8 min. warm-up then:
5(75%), 3(85%), 2(90%), 2(90%), 2(93%)
(2 min. rest between sets)

D.) 8 min. AMRAP of:
-8 squat clean (115/75),
-12 ring rows

Saturday’s WOD

Posted by bobby
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15
Aug

Workout of the Day
In teams of two, with only one partner working at a time, complete:
100 Push press (115/75)
100 alt kb snatch (53/35)
100 Wall ball (20/14)
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total.
Designated resting positions:
Push press – hanging from a pull-up bar
Alt kb snatch – Hold plate overhead (45/25)
Wall Ball – Plank from Elbows

Adrian’s B-Day WOD

Posted by bobby
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13
Aug

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 grasshopper / 20 supermans / 20 v-ups / 10 push-ups / 10 ring rows / 10 squat therapy (face wall)

B.) Group Dynamic

C.) 20 min. AMRAP of:
-1,974# front squat
-8 pull-ups,
-13 burpee barrier hops (perform a burpee then laterally jump over barbell & back = 1),
-41 m. shuttle run

Thursday’s WOD 8/13/15

Posted by bobby
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12
Aug

A.) Run 400 m., Row 500 m. or Bike 2:30, 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 20 bird dogs / 20 scorpions / :30 plank / 10 alt. kb snatch / 10 strict pull-up / 30 du or attempts

B.) Group Dynamic Warm-Up

C.) Bent Over Row (Pendlay Row): 5-5-5-5-5 (try to increase weight ea. set – :90 rest)

D.) 3 rounds of:
3 min. AMRAP of:
-20 double unders (scale: 40 singles or 10 du attempts),
-5 hspu (scale: w/ abmat, pike on box or strict press on knees w/ db or kb),
-10 ball slams (30/20)

*1 min. rest between rounds,
Move Fast!

(start where you left off, score = total rounds + reps for all 3 rounds)

Wednesday’s WOD

Posted by bobby
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11
Aug

A.) Run 400 m or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / :30 plank / :30 left side plank, :30 right side plank / 10 kb taters / 10 kip swings / 10 ring rows

B.) Group Dynamic Warm-Up

C.) 8 x 100 m. row sprint
(:60 rest between rows, score best and worst time)

D.) For Time:
-100 ab mat sit-ups,
-80 walking lunge steps,
-60 hand release push-ups,
-40 kb swings (53/35),
-20 alt pistol squats (10 ea. leg),
-10 ring dips

Tuesday’s WOD

Posted by bobby
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10
Aug

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 supermans / 1:00 plank / 20 grasshopper / 10 kb swings / 1:00 ovh air squat therapy (band around knees) / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Push Press: 8 min. warm-up then,
3(80%), 3(85%), 3+(90%)
(2:00 rest between sets)

D.) 5 rounds for time of:
-Run 400 m.,
-7 ground to over-head (135/95)
(may be clean and jerk or snatch – can be power or squat)

Monday’s WOD 8/10/15

Posted by bobby
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9
Aug

A.) Run 400 m. or Row 500 m. / 20 mt. climbers / 20 bird dogs / 20 scorpions / 20 hollow rocks / 10 single leg glute bridge / 15 pvc passover / 15 band scap squeeze / 30 double unders / wall stretch

B.) Group Dynamic

C.) Back Squat: 8 min. warm-up then,
3(75%), 3(80%), 3(85%), 3(87%), 3+(90%)

D.) 10 min. AMRAP of:
-5 strict pull-ups (scale strict pu w/ bands or ring rows),
-10 thrusters (95/65),
-5 bar facing burpees

Saturday Partner WOD – 8/8/15

Posted by bobby
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7
Aug

With a partner complete the following for time (one partner working at a time):
*3 rounds for time of:
-25 ring rows,
-50 ball slams (30/20),
-50 hand release push-ups,
-50 box jump overs (20″),
-50 abmat sit-ups,
-50 kb swings (53/35)

Friday’s WOD 8/7/15

Posted by bobby
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6
Aug

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 hollow rocks / 3 skin the cat / 3 wall climbs / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 8 min. Warm-Up then:
3(75%), 3(80%), 3(85%), 3+(90%)
(2:00 rest between sets)

D.) With 15 min. on the clock…
-Row 1,000 m. then:
AMRAP w/ remaining time of:
-10 toes to bar (scale: hanging knees to chest or v-ups),
-10 hang power snatch (75/55),
-10 front rack lunge steps (perform in place, not walking) (75/55)

Thursday’s WOD 8/6/15

Posted by bobby
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5
Aug

A.) run 400 m, row 500 m, or bike 2 min. / 30 double unders / 15 PVC Passover, 5 PVC fig. 8′s / 20 bird dogs / 15 band scap squeeze / 10 glute bridge / 1 min squat therapy (face wall – hands up) / :30 handstand hold

B.) Group Dynamic / clean progressions

C.) EMOM for 7 min perform:
-1 hang clean,
-1 clean
(Work up to about 85% with good technique – work on speed)

D.) 4 rounds for time of:
-10 push press (115/75),
-30 double unders (scale: 15 du attempts or 90 singles)

Wednesday’s WOD 8/5/15

Posted by bobby
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4
Aug

A.) Run 400 m., row 500 m. or bike 2 min. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 1:00 plank / 10 diamond push-ups / 10 ring rows / :30 handstand hold / 3 skin the cat

B.) Group Dynamic

C.) Floor Press or Bench Press: 8 min. warm-up then:
3(75%), 3(80%), 3(85%), 3(90%), 3+(90%)
(2:00 rest between sets)

D.) Kip practice/progressions: 5 min. (coach led) then:
8 min. Ladder of:
-1 burpee,
-1 pull-up,
-2 burpee,
-2 pull-up,
-3 burpee,
-3 pull-up,
etc…

(competitors may scale up w/ c2b pull-up or muscle-up (athlete choice), scale: jumping pull-up)

Tuesday’s WOD

Posted by bobby
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3
Aug

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 supermans / 20 v-ups / 1 min. squat therapy face wall hands up / 10 strict pull-up / 10 alt kb snatch

B.) Group Dynamic

C.) “Kelly”
5 rounds for time of:
-Run 400 m.,
-30 box jumps (24/20),
-30 wall ball (20/14)

New people or:
Scale: 5 rounds of:
-Run 200 m.,
-15 box jump or step-up,
-15 wall ball

D.) Mobility:
calf smash – 2 min. per side,
foam roll: quad, inner thigh, IT band
3-way band hamstring
Wall stretch

*goal time less than 35 min. scale accordingly

Monday’s WOD 8/3/15

Posted by bobby
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2
Aug

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 scorpions / 20 hollow rocks / 20 mt. climbers / 30 double unders / 15 banded good morning / 15 push-ups / 15 ring rows / 15 air squats

B.) Group Dynamic

C.) Deadlift – 10-15 min. coach instruction-progressions / athlete warm-up then:
3-3-3-3-3
(first set of 3 starts at 80% 1rm, increase weight ea. set, finish with a 3 rep max)
(rest 2-3 min. between sets, your sets might look like…80%, 83%, 87%, 90%, ?)

*Yes, I know some of you are thinking….THAT’S IT? Yeah, that is it! You should be shot from going heavy. New people work on technique and increase ea. set, do not try a 3 rep max if you are 3 months or newer to CrossFit. Like coach Dan always says: “Neutral Spine!” Be smart and maintain midline stabilization throughout! If you round your back at all your coach will stop you and make you go lighter.

D.) Finish with a cool down run, row or bike and then mobility!

Friday’s WOD 7/31/15

Posted by bobby
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30
Jul

A.) Run 400 m., row 500 m. or 3 min. bike / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 hollow rocks / 10 push-up / 10 ring rows / 10 glute bridge / 10 band good morning 10 air squat

B.) Group Dynamic

C.) Split Jerk: 2(70%), 2(75%), 2(80%), 2(85%), 2(90%)
(2:00 rest between sets)

D.) For Time:
-30 ovh squats (95/65),
-3 rope climbs (scale: 9 progressions or 15 ring row),
-20 back rack lunge steps (95/65),
-2 rope climb (scale: 6 progression or 12 ring row),
-10 hspu (scale: use 1-2 abmat, pike on box, or strict press w/ kb/db),
-1 rope climb (scale: 3 progressions or 6 ring row)

(Competitors scale up w/ legless rope climb)

Aaron’s B-Day WOD

Posted by bobby
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29
Jul

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 1:00 plank / 20 scorpions / 2 wall climb / 15 scap pull-up / 15 kip swings

B.) Group Dynamic Warm-Up

C.) 8 rounds for time of:
-4 power clean (155/105),
-4 toes to bar,
-4 burpee box jumps (24/20)

D.) Cash-Out: Turkish Get-Up: 2-2-2-2 (ea. side – finish hap for 2)

Wednesday’s WOD 7/29/15

Posted by bobby
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28
Jul

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 bird dogs / 15 v-ups / 20 mt. climbers / 30 double unders / 15 kb swings / 10 kb goblet squat

B.) Group Dynamic

C.) Front Squat: 5(75%), 5(80%), 4(83%), 4(83%), 4+(83%)
(super-set w/ :30 plank then 2:00 rest)

D.) For Time:
-2,000 m. row,
-1 mile run

(new people scale: 1,000 m. row, 1/2 mile run)

E.) Mobiliy: center quad rock & roll, inner thigh roll, IT band roll, calf smash, 3-way band hamstring, wall stretch

Tuesday’s WOD 7/28/15

Posted by bobby
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27
Jul

A.) Run 400 m. or Row 500 m. or 3 min. bike of choice / 15 pvc passover /5 pvc fig. 8′s / 10 ytw’s / 20 mt. climbers / 20 supermans / 20 hollow rocks / 15 ovh squat (face wall w/ pvc) / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Strict Press: 5(75%), 5(80%), 4(83%), 4(83%), 4+(83%)
(2:00 rest between sets)

D.) For Time:
Buy In: 50 abmat sit-ups then:

3 rounds of:
-15 hand release push-up,
-15 pull-up (competitor = c2b pull-up) (scale: jumping pull-ups)

Then-Cash Out: 50 abmat sit-ups

Monday’s WOD 7/27/15

Posted by bobby
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26
Jul

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 bird dogs / 20 grasshopper / 1:00 plank / 10 glute brige / 15 good morning / 10 strict pull-up

B.) Group Dynamic

C.) “Fight Gone Bad”
3 rounds for max reps of:
-1 min. wall ball (20#/14#),
-1 min. sumo deadlift high pull (75/55),
-1 min. box jumps (20/16),
-1 min. push press (75/55),
-1 min. cal row,
-1 min. rest

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.

Friday’s WOD 7/24/15

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23
Jul

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 bird dogs / 20 scorpions / 10 ytw’s / :30 handstand hold / 10 single leg glute bridge / 15 ovh squats (face wall w/ pvc & band around knees)

B.) Group Dynamic

C.) Over-Head Squat: 5(70%), 5(75%), 4(80%), 4(83%), 4+(83%)

D.) For Time:
-Run 400 m.,
-20 high hang power snatch (75/55),
-Run 300 m.,
-15 hang power snatch (95/65),
-Run 200 m.,
-10 power snatch (135/95)

Thursday’s WOD 7/23/15

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22
Jul

A.) Run 400 m. or Row 500 m. / 10 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 10 push-ups / 20 grasshopper / 20 bird dogs / 20 hollow rocks / :30 handstand hold / 10 ring rows / 10 alt. kb snatch

B.) Group Dynamic Warm-Up

C.) Floor Press or Bench Press: 5(75%), 5(80%), 4(83%), 4(83%), 4+(83%)

D.) 3 rounds for time of:
-10 ring dip (RX) / 5 muscle up (competitors),
-5 wall climb,
-15 thrusters (95/65)

Wednesday’s WOD 7/22/15

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21
Jul

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 supermans / 20 scorpions / 1:00 plank / 15 ovh squats (face wall w/ pvc and band around knees)

B.) Group Dynamic Warm-Up / 4-way mb warm-up

C.) Deadlift: 5(75%), 5(80%), 4(83%), 4(83%), 4+(83%)

D.) 10-9-8-7-6-5-4-3-2-1 reps for time of:
-sumo deadlift high pull (95/65),
-wall ball (20/14),
-v-ups

Tuesday’s WOD 7/21/15

Posted by bobby
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20
Jul

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 20 mt. climbers / 15 v-ups / 15 kb swings / 2 turkish get-up ea. side / 10 ring rows

B.) Group Dynamic

C.) Push Press: 5(75%), 5(80%), 4(83%), 4(83%), 4+(83%)
(Rest 2:00 between sets)

D.) Complete as many reps as possible in 8 min. of:
-3 ring rows,
-3 burpee plate jumps (jump on and off 45# bumper plate after burpee),
-6 ring row,
-6 burpee plate jump,
-9 ring row,
-9 burpee plate jump,
-12 ring row,
-12 burpee plate jump,
-etc…
*score = last complete round + reps

Monday’s WOD

Posted by bobby
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19
Jul

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 mt. climbers / 20 scorpions / 20 hollow rocks / 10 glute bridge / 30 double unders / 10 strict pull-up / 15 band scap squeeze

B.) Group Dynamic Warm-Up

C.) Back Squat: 5(75%), 5(80%), 4(83%), 4(83%), 4+(83%)
(Rest 2:00 between sets)

D.) For Time:
-Run 800 m. immediately followed by:
3 rounds of:
-20 kb goblet squats (53/35),
-30 double unders (scale: 90 singles)

Friday’s WOD

Posted by bobby
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16
Jul

A.) run 400 m. Or row 500 m./ 15 PVC Passover / 5 PVC fig. 8′s / 20 mt. Climbers / 20 bird dogs / 20 v-ups / 15 scap pull-ups / 10 ovh squat / 10 mb clean/ 10 kb swings / 10 burpee

B.) group dynamic

C.) snatch: 5(50%), 5 (60%), 3 (70%), 3 (80%), 2 (90%)

D.) Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Wall ball (20/14),
5 Ground to Overhead (155/105 lbs)
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Thursday’s WOD

Posted by bobby
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15
Jul

A.) Run 400 m. or Row 500 m. / 20 mt. climbers / 20 bird dogs / 1:00 plank / 20 supermans / 10 push-ups / 10 kb swings / 10 kb goblet squats / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Strict Handstand Push-up: 5 x 5 (:90 rest between sets)
(scale up w/ deficit handstand push-ups (hands on plates or use parallettes)
(scale: pike up on box or use abmats)

D.) For Time:
-30 cal. row,
-30 toes to bar (scale: hanging knees to chest or v-ups),
-30 alt. kb snatch (53/35),
-30 ring push-ups (scale: hand release push-ups)

Wednesday’s WOD

Posted by bobby
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14
Jul

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 supermans / 20 hollow rocks / 20 scorpions / 15 band scap squeeze / 30 double unders / 15 good morning / 14 ovh walking lunge steps

B.) Group Dynamic

C.) Deadlift: 5 x 5 @ 75% 1rm
(2:00 rest between sets, last set 5+)

D.) 10 rounds for time of:
-4 box jump (30/24) (competitor = 36/30),
-8 ball slams (30/20)
-Run 100 m.

Tuesday’s WOD

Posted by bobby
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13
Jul

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 mt. climbers / 20 push-ups / 15 scap pull-up / 15 kb swings / 10 ovh squat (face wall with pvc)

B.) Group Dynamic

C.) Floor Press or Bench Press: 5 x 5 @75% 1rm (last set 5+, 2:00 rest)

D.) 21-15-9 reps for time of:
-hang power clean (135/95),
-pull-ups

Monday’s WOD

Posted by bobby
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12
Jul

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 bird dogs / 20 scorpions / 1:00 plank / 10 glute bridge / 20 speed skaters / 15 band scap squeeze / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Front Squat: 5 x 5 @ 75% 1rm
(2:00 rest between sets)

D.) 3 rounds for time of:
-20 thrusters (75/55),
-20 burpees,
-20 sit-ups

Friday’s WOD

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9
Jul

A.) run 400 m. or row 500 m., 15 PVC Passover, 15 band scap squeeze, 20 bird dogs, 20 scorpions, 20 hollow rocks, 15 banded good morning, 30 double unders, 10 kb sumo deadlift high pull, 10 kb goblet squats, 10 strict pull-ups, 10 push-ups

B.) group dynamic

C.) For Time:
-run 1 mile,
-12 deadlift (275/190),
-run 800 m.,
-9 deadlift (275/190),
-run 400 m.,
-6 deadlift,
-run 200 m.,
-3 deadlift

(Competitors use: 315/225)

Thursday’s WOD

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8
Jul

A.) run 400 m. or row 500 m., 15 PVC Passover, 5 PVC fig. 8′s, 20 grasshopper, 20 supermans, 1:00 plank, 10 kb taters, 10 alt kb snatch, 10 ring row, :30 handstand hold

B.) group dynamic / clean progressions

C.) EMOM for 10 min. perform:
-1 hang clean,
-1 clean
(Start at 50% 1rm, increase weight ea. set and finish HAP for the complex)

D.) 7 min. AMRAP of:
-10 burpee,
-10 alt. kb snatch (53/35)

Wednesday’s WOD

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7
Jul

A.) run 400 m., 15 PVC Passover, 5 PVC fig. 8′s, 15 band scalp squeeze, 20 bird dog, 20 mt. Climber, 15 scap pull-ups, 10 ovh squat, 2 wall climbs

B.) group dynamic / 4 way :30 mb warmup

C.) split jerk: 5-5-3-3-3
(Start at 55%, increase ea. set, finish for a heavy triple, (2:00 rest))

D.) 3 sets of:
Against a 4:00 running clock:
-15 pull-ups,
-run 400 m.,
-max reps double unders

(Rest 3:00 between sets)

E.)mobility: 2 min, kb calf smash ea.
:30 static, lat roll :30 band lat

Tuesday’s WOD

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6
Jul

A.) run 400 m. or Row 500. / 20 grasshopper, 20 bird dogs 20 scorpions / 1:00 plank / 16 ovh walking lunge steps with PVC / 15 ovh squats (face wall with PVC)

B.) Group Dynamic

C.) Back Squat: find 10 rep max
3 x 10 (55%, 65%, ?)

D.) For Time:
-Row 600m (male) / Row 500m (female),
-20 hang power clean (135/95),
-30 kb swings (53/35),
-40 sit-ups,
-50 box jumps (24/20)
(Except for the 600m/500m row – after that, every minute the athlete must stop and complete 3 burpees.

Monday’s WOD

Posted by bobby
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5
Jul

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 hollow rocks / :30 handstand hold / 10 push-ups / 10 ovh squats

B.) Group Dynamic

C.) Strict Press: 5×5 @70%
(last set 5+ / 2:00 rest between sets)

D.) 21-15-9 reps for time of:
-HSPU,
-Run 400 m. after 21, 15, 9

Saturday Partner WOD / Happy 4th of July

Posted by bobby
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3
Jul

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 15 kip swings / 20 mt. climbers / 30 double unders / 10 burpees / 10 kb swings / :30 handstand hold / 1:00 plank

B.) Group Dynamic

C.) In teams of 2 with one person working at a time complete:
“DANNY”
20 min. AMRAP of:
-30 box jumps (24/20),
-20 push press (115/75),
-30 pull-ups

Friday’s WOD

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2
Jul

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 bird dogs / 15 v-ups / 30 speed skaters / 15 good morning (45/35) / 10 wall ball / wall stretch

B.) Group Dynamic

C.) Back Squat: 5 x 5 @ 70%
(last set 5+, 2:00 rest)

D.) 5 rounds of:
-15 wall ball (20/14),
-12 ovh walking lunge steps w/ plate (45/25),
-9 toes to bar (scale: hanging knees to chest or v-ups)

Thursday’s WOD

Posted by bobby
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1
Jul

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 supermans / 20 hollow rocks / 1:00 plank / 10 kb swings / 10 strict pull-up / 10 ring dip or push-up

B.) Group Dynamic

C.) Floor Press or Bench Press: 4 x 5 @ 70%
(super-set w/ 5 strict hspu, 2:00 rest, last set 5+)

D.) 3 Rounds Each For Time of:
-5 hang power snatch (135/95),
-10 ring dips,
-Run 400 m.
(2:00 rest between rounds – score ea. round individually)

Wednesday’s WOD

Posted by bobby
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30
Jun

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 bird dogs / 20 scorpions / :30 plank / 10 glute bridge / :30 kb goblet squat hold /10 kb taters

B.) Group Dynamic Warm-Up

C.) Every 3 min. for 12 min. complete (4 sets):
-5 deadlift (70%),
-40 m. sled push (5/3 plates) (competitors 6/4 plates)

D.) 10 min. AMRAP of:
-24 double unders (scale: 12 du attempts or 60 singles),
-10 v-ups,
-10 alt pistol squats (scale: w/ box, bands, rings, or 10 kb goblet squats)