Tuesday, September 16, 2014 21:32

Maddy Moffett’s Sweet 16 B-Day WOD

Posted by bobby
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15
Sep
A.) Run 400 m. or Row 500 m. / 16 pvc passover / 16 bird dog / 16 supermans / 16 hollow rocks / 16 mt. climbers / 16 double unders / 16 ovh squat (face wall w/ pvc) / 16 push-up

B.) Group Dynamic Warm-Up

C.) Front Squat: 8 min. warm-up then:
3(80%), 3(85%), 3+(90%)
(use 95% training max – 2:00 rest between sets)

D.) For Time:
-16 calorie row,
-16 wall ball (20#/14#),
-16 box jump (30″/24″),
-16 toes to bar,
-16 over-head walking lunge steps (95#/65#),
-16 alt. pistol squats (scale w/ bands, rings, or air squat),
-16 v-ups,
-1600 m. run

Monday’s WOD

Posted by bobby
Comment
14
Sep
A.) Run 400 m. or Row 500 m., 15 pvc passvoer, 10 ytw’s, 20 bird dogs, 20 grasshopper, 30 speed skater, 10 ovh squat (face wall w/ pvc), 10 kb swings

B.) Group Dynamic Warm-Up

C.) Push Press: 8 min. warm-up then:
3(80%), 3(85%), 3+(90%)
(use 95% training max – 2:00 rest between rounds)

D.) 4 individually timed rounds of:
-4 ground to over-head (155#/105#),
-8 burpee pull-up,
-16 lateral hops over hurdle (over & back = 1)
*1:00 rest between rounds

Saturday Team WOD

Posted by bobby
Comment
12
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 v-ups / 15 ovh squat (face wall w/ pvc) / 3 wall climbs / 20 ovh walking lunge steps w/ pvc / group dynamic warm-up

B.) W/ one partner complete the following For Time:
Partner 1: 30 wall ball (20#/14#), 30 push-ups (hand release),
Partner 2: 30 wall ball (20#/14#), 30 push-ups (hand release),
Partner 1: 20 wall ball, 20 push-ups,
Partner 2: 20 wall ball, 20 push-ups,
Partner 1: 10 wall ball, 10 push-ups,
Partner 2: 10 wall ball, 10 push-ups
*Run 800 m. together w/ one wall ball passing whenever!

Friday’s WOD

Posted by bobby
Comment
11
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 20 hollow rocks / 20 grasshoppers / 15 banded good mornings / 10 strict pull-up / 50 Russian twist

B.) Group Dynamic Warm-up then hamstring / low back warm-up (roll to v-sit x 5, roll to ea. leg hurdler x 5, roll to butterfly x 5)

C.) 10 rounds of 1 minute:
-3 deadlifts (315#/205#),
-20 double unders (60 singles),
(*w/ the remaining time in the minute:  AMRAP Burpees)
(*Rest 2 Minutes bewteen rounds. Score is number of burpees completed).

D.) Mobility: Roll – thoracic spine extension, lats, glutes/hips, and hamstrings
Static: samson stretch, 3-way band hamstring, pec doorway

9/11 Tribute WOD

Posted by bobby
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10
Sep

A.) Run 400 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 mt. climber / 15 push-up / 10 ovh squat (face wall w/ pvc) / :30 handstand hold / group dynamic warm-up

B.)  For Time:
-2001m. Row or 2001m. Run (1.25 miles),
-11 Box Jumps (30″ / 24″),
-11 Thrusters (125# / 85#),
-11 Burpee Chest to Bar Pull-ups,
-11 Power Cleans (170# / 120#),
-11 HSPUs,
-11 KB Swings (70#/53#),
-11 Toes to Bar,
-11 Deadlifts (170# / 120#),
-11 Push Jerks (110# / 75#),
-2001m. Row  or 2001m. Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us tomorrow to WOD, to sweat, and to pay a small tribute to those who were lost. Never forget – 9/11.

Wednesday’s WOD

Posted by bobby
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9
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 v-ups / 20 grasshoppers / :30 handstand hold or max distance walk

B.) Group Dynamic warm-up then: up and down monkey bars of choice x 2

C.) Strict Press: 8 min. warm-up then:
3(80%), 3(85%), 3+(90%)

D.) 8 min. ascending ladder of:
-1 c2b pull-up, 1 thruster (95#/65#)
-2 c2b pull-up, 2 thruster (95/65)
-3 c2b pull-up, 3 thruster (95/65)
-and so on…
-Score is total rounds plus reps
(scale regular pull-ups and weight for thruster)

Nick’s B-Day WOD

Posted by bobby
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8
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 20 hollow rocks / 20 mt. climbers / 10 ring rows

B.) Dynamic Warm-up + med ball warm-up

C.) Back Squat: 8 min. warm-up then:
3(80%), 3(85%), 3+(90%)
(use 95% training max – 2:00 rest between sets)

D.) For Time:
-31 power snatch (95#/65#),
-31 box jumps (24″/20″),
-31 sit-ups (Nick GHD sit-up),
-31 power clean (135#/95#)

Monday’s WOD

Posted by bobby
Comment
7
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 20 bird dogs / 20 mt. climbers / 20 push-ups / 30 double unders / 15 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Floor Press or Bench Press: 8 min. warm-up then:
3(80%), 3(85%), 3+(90%)
(use 95% training max – 2:00 rest between sets)

D.)* 3 min. AMRAP of:
-7 kb swing (53#/35#) (competitors use 70#/53#),
-7 burpee
*1 min. rest,
*3 min. AMRAP of:
-8 alt. kb snatch (53#/35#),
-8 ring row
*1 min. rest,
*3 min. AMRAP of:
-10 push-up (hand release),
-20 double unders (scale:10 lateral hops (over and back = 1))

Jason Zobott’s B-Day WOD

Posted by bobby
Comment
4
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 20 bird dogs / 20 hollow rocks / 10 ovh squat (face wall w/ pvc) / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 8 min. warm-up then:
5(75%), 5(80%), 5(85%)
(use 95% training max – 2:00 rest between sets)

D.) For Time:
-1,997 meter row or 1 mile run,
-9 wall climb,
-6 rope climb (scale: 18 progressions or 25 ring row),
-17 burpee barrier hops

Thursday’s WOD

Posted by bobby
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3
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 hollow rocks / 20 bird dogs / 15 banded good mornings / 10 ring row

B.) Group Dynamic then Med. Ball Warm-Up
:30 toss L, :30 toss R, :30 swing toss, :30 squat toss

C.) Single Leg Deadlift: 5 – 5 – 5 – 5 (4 sets of 5 ea. leg)
(increase weight ea. set – 2:00 rest after you complete both legs in a set)

D.) E2MOM for 16 min. perform:
-4 over-head plate step-ups ea. leg (45#/25#)(set box to knee height – 8 total step-ups)
-8 kb sumo deadlift highpull (53#/35#)(competitors 70#/53#)
-16 sit-ups

Wednesday’s WOD

Posted by bobby
Comment
2
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s per side / 15 band scap squeeze / 20 mt. climbers / 30 double unders / 10 kb swings / 3 wall climbs

B.) Group Dynamic Warm-Up

C.) Push Press: 8 min. warm-up then:
5(75%), 5(80%), 5+(85%)
(use 95% training max – 2:00 rest between sets)

D.) For Time:
-Cash In:  500 m. row then:
*21-15-9 reps of:
-Pull-ups,
-KB Swing (53#/35#),
-Push-ups (hand release)
-Cash Out: 400 m. run

Tuesday’s OLY

Posted by bobby
Comment
2
Sep
A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 20 side lunge (10 ea. leg) / 10 ovh pause squat (face wall w/ pvc)

B.) Clean and Jerk Progressions

C.)E2MOM for 10 min perform:
-2 clean from blocks (just above knee) +
-1 jerk
(start @ 60% 1rm – finish HAP)

D.) 20 min. Clean and Jerk open Floor
1-1-1-1-1-1-1 (start at 70% 1rm – increase weight ea. set)
(:60 rest)

Tuesday’s WOD

Posted by bobby
Comment
1
Sep
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 grasshoppers / 10 single leg glute bridge (ea. leg) / band lat stretch / wall stretch / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Front Squat: 8 min. warm-up then:
5(75%), 5(80%), 5+(85%)
(use 95% training max – 2:00 rest between sets)

D.) 12 min. AMRAP of:
-12 unbroken wall ball shots (20#/14#),
-6 burpee box jumps (24″/20″),
-200 m. run

Labor Day WOD

Posted by bobby
Comment
1
Sep

“DT”

5 rounds for time of:
-12 deadlift (155#/110#),
-9 hang power clean (155#/110#),
-6 push jerk (155#/110#)

Oly & Yoga

Posted by bobby
Comment
31
Aug
A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytws’s / 20 mt. climbers / 15 ovh squats (face wall w/ pvc) / Snatch Progressions

B.) 5 sets:
-2 Snatch from Blocks (just above knee):
-Start at 60% 1rm (finish HAP for a double)
-Super-set ea. set w/ 3 seated box jumps (HAP)
-(:90 rest)

C.) Snatch Open Floor for 20 min. – Finish HAP

D.) Bobby Yoga


Saturday – Partner WOD

Posted by bobby
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30
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s per side / 15 band scap squeeze / 20 mt. climbers / 30 double unders / 10 kb swing / 10 single leg glute bridge ea. side / 3 wall climbs

B.) Group Dynamic Warm-Up

C.) Complete the following for time – One partner works at a time
-50 pull-ups,
-50 thrusters (95#/65#),
-Run 800 m. together,
-50 ball slams (30#/20#)
-50 front rack walking lunge steps (95#/65#)

Friday’s WOD

Posted by bobby
Comment
28
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 hollow rocks / 20 grasshoppers / 20 speed skaters / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Weighted Ring Dip: 5-5-5-5 (increase weight ea. set / scale with bands or box dips)
(:90 rest between sets)

D.) 3 rounds for max reps of:
:45 rope climb (scale ring rows or prorgressions),
:15 rest,
:45 push-ups (hand release),
:15 rest,
:45 box jumps (30″/24″),
:15 rest

Thursday’s WOD

Posted by bobby
Comment
27
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 scap pull-up / 20 mt. climber / 30 double unders /  10 strict pull-up / 16 ovh walking lunge steps / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Strict Press: 8 min. warm-up then:
5(75%), 5(80%), 5+(85%)
(use 95% training max – 2:00 rest between sets)

D.) 7 rounds for time of:
-7 kb snatch left arm (53#/35#) (scale: lighter db snatch),
-7 kb snatch right arm (53#/35#),
-7 toes to bar (scale: v-ups)

Wednesday’s WOD

Posted by bobby
Comment
26
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 scap pull-up / 20 mt. climber / 30 double unders /  20 bird dogs / 20 scorpions / 20 v-ups

B.) Group Dynamic Warm-Up

C.) Deadlift: 8 min. warm-up then:
5(75%), 5(80%), 5+(85%)
(use 95% training max – 2:00 rest)

D.) 3 rounds of a 4:00 clock:
-Row 500 m.,
-15 hang power cleans (135#/95#)
*AMRAP with remaining time of:
-Wall Balls (20#/14#)
(Rest 2:00 between rounds)

Tuesday’s WOD

Posted by bobby
Comment
25
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 20 bird dogs / 20 push-ups / 10 ring rows / 20 hollow rocks / 10 ovh pause squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Floor Press or Bench Press: 8 min. warm-up then:
5(75%), 5(80%), 5+(85%)
[use 95% training max - 2:00 rest between sets]

D.) 100 burpees for time

E.) 3 sets un-timed of:
-1:00 weigthed plank (45#/25#),
-50 med ball russian twist

E.) Mobility: Band lat stretch, band pec stretch, doorway pec stretch, barbell tricep smash, roll to recover

Monday’s WOD

Posted by bobby
Comment
24
Aug
A.) Run 400 m. or row 500 m. / 15 pvc passover / 5 pvc fig. 8′s  /15 band scap squeeze / 20 grasshoppers / 30 speed skaters / 10 single leg glute bridge (ea. leg) / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Back Squat: 8 min. warm-up then:
5(75%), 5(80%), 5+(85%)
(Use 95% training max – 2:00 rest between sets)

D.) 4 rounds of:
-Run 400 m.,
-10 sumo deadlift high pull (95#/65#),
-10 pull-ups

Sunday OLY

Posted by bobby
Comment
23
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 supermans / 20 hollow rocks / 20 mt. climbers / wall stretch / band lat stretch

B.) Clean & Jerk Progressions

C.) 1 power clean EMOM for 7 min.
(start @ 50% – increase weight ea. set – finish HAP if feeling well)

D.) 1 squat clean E2MOM for 5 min.
(Start at 70% – increase weight ea. set if feeling well)

E.) 1 jerk from rack or block E2MOM for 7 min.
(start @ 60% – increase weight ea. set if feeling well)

Saturday Team WOD

Posted by bobby
Comment
22
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 scap pull-up / 20 grasshopper / 10 single leg glute bridge (ea. leg) / 20 bird dogs / 10 kb swings

B.) Group Dynamic Warm-Up

C.) 20 min. AMRAP of:
Partner A.)
-Run 200 m. w/ slam ball or sand bag (30#/20#)

Partner B.)
-25 double unders (75 Singles),
-20 wall ball (20#/14#),
-15 push-up (hand release),
-10 ring row,
-5 burpee broad jump

*When partner A returns from run he/she takes over where
partner B left off on AMRAP, Score = total rounds + reps

Friday’s WOD

Posted by bobby
Comment
21
Aug
A.) Run 400 m. or Row 500 m. / 20 mt. climbers / 20 bird dogs / 15 pvc passovers / 10 ytw’s / 10 ovh squat (face wall with pvc) / 10 strict pull-ups

B.) Group Dynamic Warm-Up then med. ball warm-up:
:30 toss left, :30 toss right, :30 squat toss, :30 granny toss

C.) Snatch Progressions then:
EMOM for 7 minutes perform:
2 hang power snatch (@70% 1rm)
(work on technique)

D.) For Time:
-Row 1,000 m.,
-200 m. farmers walk-run w/ one kb (53#/35#)
(left hand down 100 m., right hand back 100 m.),
-Run 800 m.,
-200 m. farmers walk-run w/ one kb (same as other one)

Thursday’s WOD

Posted by bobby
Comment
20
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 15 push-ups / 20 bird dogs / 20 supermans / 20 hollow rocks / 20 scorpions / 20 banded good mornings / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Deadlift: 5 min. warm-up then:
5(60%), 5(65%), 5(70%), 5(75%)
(last set not 5+ / :90 rest between sets
use 90% training max)

D.) 15 min. AMRAP of:
-5 ring dips,
-10 goblet squat (53#/35#),
-15 v-ups,
-20 mt. climbers (foot to hand)

E.) Mobility: 3-way band hamstring stretch, figure 4 stretch, wall stretch, band lat & pec stretch

Brandy’s B-Day WOD

Posted by bobby
Comment
19
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 30 speed skaters / 15 kip swings / wall stretch / 15 kb swings / 10 ring rows

B.) Group Dynamic Warm-Up

C.) Strict Press: 5 min. warm-up:
5(60%), 5(65%), 5(70%), 5(75%)
Super-Set ea. set w/: 1 rope climb (competitor legless, scale: 3 progressions)
(last set not 5+ / 2:00 rest between sets
use 90% training max / DELOAD WEEK)

D.) 4 rounds for time of:
-10 box jumps (30″/24″),
-10 c2b pull-ups (scale: pull-ups or jumping c2b pull-ups),
-10 hspu

E.) 2 sets:
40 yd. dash for time
(Score = best time)

Tuesday’s WOD

Posted by bobby
Comment
18
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 grasshoppers / 10 single leg glute bridge (ea. leg) / 15 ovh squat (face wall w/ pvc) / 25 double unders

B.) Group Dynamic Warm-Up

C.) Back Squat: 5 min. warm-up then:
5(60%), 5(65%), 5(70%), 5(75%)
(last set not 5+ / :90 rest between sets
use 90% training max)

D.)*6 min. AMRAP of:
-5 clean (95#/65#),
-20 walking lunge steps
*Rest 3 min. then:
*6 min. AMRAP:
-10 ball slams (30#/20#),
-100 m. sprint

Shannon’s B-Day WOD – (Deload Strength Week)

Posted by bobby
Comment
17
Aug

This is a de-load week for the strength program. Mobility and Recovery are very important. Do extra mobility this week and get ready to start a new strength cycle next week. The last set is not 5+ this week. Strive for perfect technique and range of motion.

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 15 scap pull-up / 20 mt. climbers / 15 v-ups / 1:00 plank / :30 right side plank / :30 left side plank / :30 superman hold

B.) Group Dynamic Warm-Up

C.) Floor Press or Bench Press: 5 min. Warm-Up then:
5(60%), 5(65%), 5(70%), 5(75%)
(Last set is not 5+ this week – still use 90% training max –
2:00 rest between sets)
D.) “Shannon’s B-Day WOD”
2 rounds for time of:
-19 ring push-ups (scale: hand release push-ups),
-19 burpee barrier hops (burpee + over and back w/ hurdle = 1)
19 wall ball sit-ups (20#/14#) (guys throw ball to 5′ target / girls  4′ target)

Saturday Team WOD

Posted by bobby
Comment
15
Aug
A.) Run 400 m. or row 500 m. / 15 pvc passovers / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 supermans / 20 speed skaters / 3 wall climb / 10 ovh pause squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) W/ One Partner Complete 5 Rounds Each Of:
Partner A:
-50 ft. over-head walking lunge w/ plate (45#/25#),
-25 ft. broad jump (scale: 10 box jumps (24″/20″)
Partner B:
-Max hand release push-ups
*The Partner w/ the most push-ups wins

Bring a Friend Friday

Posted by bobby
Comment
14
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 mt. climbers / 30 speed skaters / 10 single leg glute bridge (ea. leg) / 10 push-ups / 10 ring rows / 10 kb swings / 10 sit-ups

B.) Group Dynamic Warm-Up

C.) 3 rounds for max reps of:
-:45 sit-ups (scale up to t2b or ghd sit-ups),
-:15 rest,
-:45 ring rows,
-:15 rest,
-:45 kb swings (53#/35#) (scale up to 70#/53# or scale down weight for new people),
-:15 rest

D.) For Time for members / new people cool down w/:
-Row 500 m.,
-Run 400 m.

E.) Roll out / Static Stretch to recover

The 2014 Lurong Living Paleo Challenge

Posted by bobby
Comment
13
Aug

Registration for the 2014 Lurong Living Paleo Challenge is now open! Interested members will now be able to sign-up for this year’s Challenge and participate under the CrossFit Huntley name. Over the course of eight (8) weeks, participants will be required to track food intake, set goals, and complete workouts all in the hopes of developing, implementing, and then maintaining healthy lifestyle choices.

Full details regarding this year’s Challenge are available online through the Lurong Living website; however, some of the Challenge’s basic information is included below:

Start & End Dates. Monday, September 15th, 2014 (12:00 AM Eastern Time) - Sunday, November 9th, 2014 (11:59 PM Eastern Time)

Cost. A $50 registration fee is required in order to participate.

Requirements. Over the course of eight (8) weeks, participants will be required to perform the following tasks:

  • Complete ten (10) standardized workouts;
  • Dietary compliance;
  • Take “Before & After” measurements;
  • Record “Before & After” weight.

Participants will also be eligible to receive bonus points for submitting the following information, regarding:

  • Setting and tracking goals;
  • Trying new recipes;
  • Providing a written or video testimonial.

Join in. We have had several members participate in the Challenge the past two years, and each time it has been a great experience. Whether you are looking to make some major life changes or simply hoping to dial in your diet, the Challenge is a positive way to begin establishing and maintaining healthy lifestyle choices and potentially win some fabulous prizes.

For more basic information about the Lurong Living Paleo Challenge, please visit the Challenge website and/or watch the provided video

Elizabeth

Posted by bobby
Comment
13
Aug
A.) Run 400 m. or row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 mt. climbers / 30 speed skaters / 10 single leg glute bridge (ea. leg) / 15 push-ups / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Front Squat: 7 min. warm-up then:
5(75%), 3(85%), 3(90%), 1+(95%)
(use 90% training max – 2:00 rest between sets)
(if you don’t have a max front squat find one today)

D.) “Elizabeth”
21-15-9 reps for time of:
-Clean (135#/95#)
-Ring Dip (Scale: w/ bands, box dips or hand release push-ups)

Rx = Squat clean 
Scale = Decrease weight or do power cleans @ rx weight

Wednesday’s WOD

Posted by bobby
Comment
12
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 grasshopper / 10 single leg glute bridge (ea. leg) / 10 kb swings / 10 strict pull-up / 25 double unders

B.) Group Dynamic Warm-Up

C.) Weighted Pull-up: 5-3-2-1-1-1 (:90 rest between sets)
(5×5 strict pull-up if you can’t do unassisted w/ :90 rest)

D.) With 12 min. on the clock…
Run 800 m, then:
AMRAP of:
-5 hspu
-10 c2b pull-ups,
-15 box jump overs (24″/20″)

Tuesday’s WOD

Posted by bobby
Comment
11
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 20 mt. climbers / 30 speed skaters / 15 push-ups / :30 handstand hold / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-up

C.) Push Press: 5 min. warm-up then:

5(75%), 3(85%) 3(90%), 1+(95%)
(use 90% training max – 2:00 rest between sets)
(if you don’t have a max push press find one today)

D.) 4 rounds for total reps of:
-1 min. row for cal,
-1 min. rest,
-1 min. burpee,
-1 min. rest,
-1 min. 10 yd. shuttle sprints,
-1 min. rest

Monday’s WOD

Posted by bobby
Comment
10
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 superman / 20 v-ups / 30 speed skater / 20 grasshopper / 10 single leg glute bridge (ea. leg) / 3 skin the cat / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 7 min. warm-up then:
5(75%), 3(85%) 3(90%), 1+(95%)
(use 90% training max – 2:00 rest between sets)
(if you don’t have a max ovh squat find one today)

D.) For Time:

50-40-30-20-10 reps of: Double unders,
10-8-6-4-2 reps of:  Squat Snatch (75#/55#) (competitors: 95#/65#),
10-8-6-4-2 reps of: Toes to Bar

(ex. perform: 50 du, 10 squat snatch, 10 t2b then:
40 du, 8 squat snatch, 8 t2b and so on…)

Sunday – Oly

Posted by bobby
Comment
9
Aug
A.) Run 400 m. or Row 500 m. / 20 grasshopper / 25 double under / wall stretch / band lat stretch / 15 pvc passover / 5 pvc fig. 8′s / 10 ovh squat (face wall w/ pvc)

B.) Clean & Jerk Progressions

C.)5 sets of:
3 position clean (floor, hang, power postition (high hang) – don’t drop bar) + 1 jerk after clean complex:
(finish HAP w/ good technique)

D.) 5×3 (HAP):
-Paused clean pull (:03 pause at knee)
(:90 rest between sets)

E.) Mobility or 10 min. yoga

Saturday – Partner WOD

Posted by bobby
Comment
8
Aug
A.) Warm-Up: Row 500 m. or Run 400 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 30 speed skaters / 20 mt. climbers / 10 single leg glute bridge  / 1:00 plank / :30 right side plank / :30 left side plank / :30 superman hold / :30 handstand hold / group dynamic warm-up

B.) WOD: With a partner each completes:
-3 min. AMRAP of:
-6 burpees,
-12 wall ball (20#/14#),

-3 min. AMRAP of:
-6 pull-up,
-12 jumping lunges

-3 min. AMRAP of:
-6  alternating pistol squats,
-12 push-press (95#/65#)

Ea. Partner completes ea. AMRAP while the other rests
Score = total rounds and reps between both partners 
D.) Cash-out: 1 mile recovery run or 2k recovery row

Friday’s WOD

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7
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 20 hollow rocks / 15 push-ups / 10 strict pull-up / 20 grasshopper /15 good morning (45#/35#)

B.) Group Dynamic Warm-Up

C.) Deadlift: 7 min. warm-up then:
5(75%), 3(85%), 3(90%), 1+(95%)
(use 90% training max – 2:00 rest between sets)
(if you don’t have a max strict press find one today)

D.) For Time:
1,000 m. Row,
-50 sit-ups,
-40 ball slams (30#/20#),
-30 air squat,
-20 burpee jumping pull-ups,
-10 box jump (30″/24″),
-20 burpee jumping pull-ups,
-30 air squat,
-40 ball slams (30#/20#),
-50 double unders (scale: 150 singles)

Thursday’s WOD

Posted by bobby
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6
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 30 double unders / 15 band scap squeeze / 15 scap pull-up / wall stretch / band shoulder stretch / calf stretch

B.) Group Dynamic Warm-Up

C.) For Time:
-100 m. sled push (90#/45#),
-Run 200 m.,
-10 ring rows (competitors: 5 muscle-up),
-Run 400 m.,
-15 pull-ups,
-Run 800 m.,
-20 c2b pull-ups

D.) 2 sets of:
-1 min. plank,
-50 mb russian twist,
-15 pvc or ghd sit-up

*Mobility, Mobility, Mobility… Spend extra time finishing up w/ mobility today to prepare for tomorrow

Wednesday’s Workout

Posted by bobby
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5
Aug
A.) Run 400 m. or row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 30 double unders / 20 mt. climbers / 4 wall climbs / 10 ovh squat (face wall)

B.) Group Dynamic Warm-up

C.) Strict Press: 7 min. warm-up then:
5(75%), 3(85%), 3(90%), 1+(95%)
(use 90% training max – 2:00 rest between sets)
(if you don’t have a max strict press find one today)

D.) 6 rounds of:  2 min. AMRAP of:
-2 clean and jerks (155#/110#) (may be power or squat),
-4 hspu,
-8 kb swings (53#/35#)
(:30 rest between rounds - start next round where you left off)

Tuesday’s Workout

Posted by bobby
Comment
4
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 mt. climbers / 20 supermans / 20 hollow rocks / 30 speed skaters / 10 single leg glute bridge (ea. leg) / 15 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Back Squat: 7 min. warm-up then:
5(75%), 3(85%), 3(90%), 1+(95%)
(use 90% training max – 2:00 rest between sets)
(if you don’t have a max back squat find one today)

D.) For Time:
-50 front rack single kb walking lunge steps (53#/35#) (kb in one arm – alternate as often as you like),
-50 toes to bar,
-50 wall ball (20#/14#)

Monday’s WOD

Posted by bobby
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3
Aug
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dog / 20 hollow rocks / 20 mt. climbers / 25 double unders / 15 push-ups / 10 ring row / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Floor Press: 7 min. Warm-Up then:
5(75%), 3(85%), 3(90%), 1+(95%)
(use 90% training max – 2:00 rest between sets)
(if you don’t have a max floor press find one today)

D.) EMOM for 14 minutes perform:
Even: 5 ring dips (scale: w/ bands or box dips, scale up w/ weight vest),
Odd: 35 double unders (Scale: 105 singles)

Sunday OLY WOD

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 supermans / 1:00 plank / 20 mt. climbers / 30 speed skaters / 1:00 squat therapy (face wall w/ pvc)

B.) Snatch Progressions

C.)EMOTM for 7 min. perform:
-1 power snatch,
-1 snatch (squat)
(@75-85%)

D.) Snatch Balance: 2(70%), 2(80%), 2(90%), 2?(HAP)
(2:00 rest between sets)

E.) Snatch Pulls from ground: 2(100%), 2(105%), 2(110%)
(:90 rest between sets)

Saturday Team WOD

Posted by bobby
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1
Aug
A.) Warm-Up: Run 400 m. / 15 pvc passover / 15 band scap squeeze / 20 superman / 20 v-ups / 20 push-ups / 10 strict pull-ups / 30 double unders / 3 wall climbs / group dynamic warm-up

B.)  WOD: In teams of 2 complete the following for total reps, 1 partner working at a time:
-5 minutes rowing for calories (alternate every 15 calories),
-4 minutes of burpees (alternate every 5),
-3 minutes of kb swings (53#/35#) (alternate every 10),
-4 minutes of box jumps (24″/20″) (alternate every 10),
-5 minutes of 100 m. runs (alternate every 1)

(This is a running clock and it will not stop for 21 minutes)

Friday’s WOD

Posted by bobby
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31
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 10 ytw’s / 20 bird dogs / 20 supermans / 1:00 plank / 20 grasshoppers / 30 speed skaters / 10 ring row / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 7 min. warm-up then:
3(75%), 3(80%), 3(85%), 3+(90%)
(use 90% training max – 2:00 rest between sets)

D.) 10 min. AMRAP ladder of:
-1,2,3… of hang power clean (135#/95#),
-1,2,3… of hspu

*Score = full completed rounds + reps / ex. 7+5

Thursday’s WOD

Posted by bobby
Comment
30
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 10 push-ups / 25 double unders / 20 grasshopper / 10 single leg glute bridge (ea. leg) /

B.) Group Dynamic Warm-up then:
Med. Ball Warm-Up: :30 toss left, :30 toss right, :30 between legs toss, :30 squat toss

C.) Sumo Deadlift: 3-3-3-3-3 (increase set ea. set – add 10 # to ea. set from 2 weeks ago)
(2:00 rest between sets)

D.) For Time:
-500 m. row then:
2 rounds of:
-50 m. walking lunge,
-50 double unders (Scale: 150 singles),
-50 sit-ups

Nicole

Posted by bobby
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29
Jul
A.) Run 400 m. or row 500 m. / 15 pvc passovers / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 mt. climbers / 25 double unders / 3 wall climbs / 10 kb swings / 10 push-ups

B.) Group Dynamic Warm-Up

C.) Weighted Ring Dip: 5-3-3-3 (Finish HAP or least amount of help as possible)
(:90 rest between sets)

D.) “Nicole”
20 min. AMRAP of:
-400 m. run,
-Max rep pull-ups (unbroken)
*Score = Total # of pull-ups completed for ea. round
E.) Mobility: Calf smash/roll-out, lat roll, IT Band/inner thigh roll, band lat stretch, 4- way partner shoulder stretch

Tuesday’s WOD

Posted by bobby
Comment
28
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passovers / 15 band scap squeeze / 20 grasshoppers / 20 bird dogs / 30 speed skaters / 10 strict pull-ups / 10 single leg glute bridge (ea. leg) / wall stretch (:30 ea .leg)

B.) Group Dynamic Warm-up

C.) Front Squat:  7 min. warm-up then:
3(75%), 3(80%), 3(85%), 3+(90%)
(use 90% training max – 2:00 rest between sets)

D.) 4 rounds for time of:
-14 box jumps (24″/20″),
-14 wall ball (24″/14″),
-14 v-ups

E.) Cash-Out:
3 sets of:
-:60 plank
-15 superman or ghd back extension

Monday’s WOD

Posted by bobby
Comment
27
Jul
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 supermans / 20 hollow rocks / 15 push-ups / 15 ovh squat (face wall w/ pvc) / 25 double unders

B.) Group Dynamic Warm-Up

C.) Push Press: 7 min. warm-up then:
3(75%), 3(80%), 3(85%), 3+(90%)
(Super-set w/ :20-:30 handstand hold –
competitors: do 20′ handstand walk / scale: 2-3 wall climbs)
(Use 90% training max – 2:00 rest between sets)

D.) 10 min. AMRAP of:
-1 rope climb (scale: 3 progressions or 6 ring row),
-5 hang power snatch (95#/65#),
-10 burpees

Oly Sunday

Posted by bobby
Comment
26
Jul
A.) Run 400 m. or Row 500 m. 15 pvc passovers / 1 min. squat therapy (face wall) / 20 bird dogs / 20 push-ups / 20 sit-ups

B.) Clean from blocks (just above knee): 5 x 2 @ 80%

C.) EMOTM for 8 min. perform
-1 clean @ 75-85%

D.) Behind the head jerk from rack: 5 x 2 @ 80%
(:60 rest)