WOD Blog

Friday, 7/3/2015

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Last class on Friday (today) = 12:00 (Get here early!)
No classes Saturday.

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Workout of the Day

Strength:

10 RM back squat

Rest 3 minutes

10 reps @ 95%

Rest 3 mintues

10 reps @95%

WOD:
“Nicole”
Complete as many rounds and as many pullups in 20 minutes as you can of:
Run 400
Pull-up Max Set

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By |July 2nd, 2015|Uncategorized|0 Comments

Thursday, 7/2/2015

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When you see someone walk thru that door, say hi.  If you know their name, bonus points.

If you say their name like a baseball announcer, extra bonus points.

BAAAAAAAAAAAAAAAARRRRRRRRRRRRRRAAAAAAAAAAAAAAKKKKKKKK!!!!!

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Last class on Friday = 12:00 (Get here early!)
No classes Saturday.

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Workout of the Day

Strength: 4X5 OHS, start with 65% 1RM snatch, if appropriate, increase by 10% each round. (15 mins)

WOD, 8 minute cutoff:
2 rounds for time:
25 KB wings (53/35)
20 box jumps
15 Hang power snatch @ 90% of 5RM

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By |July 1st, 2015|Uncategorized|0 Comments

Funday Wednesday, 7/1/2015

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Funday Friday has been moved to Wednesday this week.

Partner WOD!

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Workout of the Day

Partner WOD for time:
(The entire thing for time)

1600m Row, switch partners every 200m

10 rounds of sled push/farmer carry
(Set up cones the length of back parking lot. One person pushes sled as heavy as possible while other person carry’s KBs as heavy as possible for 10 RDs total.)

1600m Run, switch partners every 200m

2015-07-01

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By |June 30th, 2015|Uncategorized|0 Comments

Double Unders, Hang Cleans and Push Press (10RM) Tuesday, 6/30/2015

 

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Workout of the Day

Strength:
10RM push press (10-12 mins)
Go for same or heavier than 6/25/2015

Rest 3 mins
10 reps at 90% of 10RM

Skill/Strength:
Work up to a 5 RM HANG squat clean (10-12 mins)

WOD: For time, 7 min cutoff (sprint WOD)

100 DUs

15 hang power cleans @75% 5RM (max weight 185/115)

100 DUs

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By |June 29th, 2015|Uncategorized|0 Comments

Pullups, Situps, Burpees and Clean DL (10RM), Monday, 6/29/2015

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Challenging is fun!  That’s what keeps alvin coming!

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Workout of the Day

Strength: Match or exceed last weeks 10RM clean DL (10 mins)
From:  6/22/2014

Every 2 minutes: (this will take 10 mins)
10 strict Pullups (HOLLOW)
10 clean DL’s @ 90% of 10RM
10 strict pullups
10 clean DL’s @ 90% of 10RM
10 strict pullups

WOD: Tabata:
8 Rounds of each, 20 secs work, 10 secs rest: (this will take 8 mins)
ABMAT situps
Burpees

2015-06-29

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By |June 28th, 2015|Uncategorized|0 Comments

Mashups – HSPU, Shoot thrus and Wallballs, Sunday, 6/28/2015

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3:30 Skill work will be muscle-ups.
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Sunday Funday Mashup
0:00 – 10:00
HSPU skill work
*if you have hspu already then emom
10:00 – 20:00 EMOM
1 Power clean 135/95
1 Squat clean
2 Front rack lunges
20:00 – 30:00
21 Wall balls
12 Shoot throughs
15 Wall balls
9 Shoot throughs
9 Wall balls
6 Shoot throughs
*1 Rope climb in between rounds

2015-06-28

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By |June 27th, 2015|Uncategorized|0 Comments