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W.O.D.

05-29-14 Thursday WOD

Warm up Row 400m Work those Pull up variations! Week 1 posted on the wall Do some squats and then we’ll hit a group warm up! Strength Bench Press 5×5… Continue reading

May 28, 2014 / W.O.D.
05-28-14 Wednesday WOD

Warm Up 400m Run CF x 2 Skill Strict HSPU and Freestanding HandStands WOD Thruster Partner Death By with a kicker 20 min WOD 1 Thruster in min 1 2 Thrusters… Continue reading

May 27, 2014 / W.O.D.
05/27/14 Tuesday Workout

Warmup 250m Row 30 Squats 200m Run 30 Good Mornings x 2 Rds, then Stretching Skill 5 x 5 Snatch Grip Deadlift Workout 15 min AMRAP of Burpees over the… Continue reading

May 26, 2014 / W.O.D.
052314 Friday WOD

Warm Up CF x 15 WOD Choose one: 5,000m Row 4 – 1k Row 5 x 500m Sprints To be accomplished during rest or before/after the 5k row: 3min of… Continue reading

May 22, 2014 / W.O.D.
05/22/14 Thursday WOD

Warm Up CF x 2 Strength Heavy Back Squat 5×5 then ME at 60% WOD “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds… Continue reading

May 21, 2014 / W.O.D.
05/21/14 Wednesday WOD

Warm UP 400m row and stretch DB weighted walking lunges (moderate weight) OHS Pull ups Push ups Strength 12 min EMOM 3 Squat Cleans WOD 12 min AMRAP 10 Burpees… Continue reading

May 20, 2014 / W.O.D.
05/20/14 Tuesday WOD

Warm up CF x 2 Good mornings and shoulder roll out WOD 1 5 minute AMRAP 5 DB push press and 20 situps 3 min transition / rest WOD 2… Continue reading

May 19, 2014 / W.O.D.
05-17-14 Saturday WOD

Strength 5 x 5 OHS WOD 30 sec ME Poswer Snatch rest 30 sec 30sec ME Jumping Lunge rest 30 sec 30 sec ME Muscle Up (sub ring dips) 5… Continue reading

May 18, 2014 / W.O.D.
05-15-2014 Thursday Workout

Warmup 200m Run 20 V-Situps 20 Back Extensions 20 Squats Burgener Warmup Skill Clean & Jerk WOD #1 7 Snatches (135/95) 21 Double Unders 8min AMRAP 2min Rest WOD #2… Continue reading

May 14, 2014 / W.O.D.
05/13/2014 Tuesday WOD

Warm Up Samson stretch, OHS, Alligator crawl, bicycle crunches, burpees mobilize for 5 minutes – smash your quads! Strength Front Squat deload week WOD 4RFT 50 KB Swings (53/35) 15… Continue reading

May 12, 2014 / W.O.D.