WOD

August 27th, 2014

Wednesday 140827

Wednesday’s Program

Jose_08_27_14

Warm Up: (15 min)

Coaches Choice

 

WOD: (30 min)

Compare to April 25, 2013

7 rounds:

10x Deck squats

20x Walking lunge steps 

10x Clapping push-ups 

10x Broad jumps

 

Post time to comments.

 

Skill: (15 min)

30x Muscle-up

 

Skill of the month:

Muscle-ups


August 26th, 2014

Tuesday 140826

Coach Dan’s Strength & Powerlifting Class

Thursday August 28th at 8:30 pm, Coach Dan will be doing a Strength, Powerlifting Class. Space will be limited to 10 people per class. He will go over squats, over head squats, front squats deadlift and the presses. He’ll also go over some auxiliary movements. Time and space are running out! Sign-up now!


August 26th, 2014

Tuesday 140826

Tuesday’s Program

Run_08_26_14

Warm up: (15 min)

Coaches Choice

 

Work capacity: (15 min)

10x 100m sprints

Rest 30 seconds between sprints

 

WOD: (30 min)

3 Rounds:

400m run each round

5-3-1x Deadlift (315/205) 

5-3-1x HSPU

HSPU mod = heavy strict db press

 

Post time to comments.

 

Skill of the month:

Muscle-ups


August 25th, 2014

Monday 140825

Monday’s Program

Foundations_08_25_14

Our newest Foundations group.

 

Warm up: (15 min)

Burgner PVC, Burgner Barbell

Mobility

 

Work Capacity: (15 min)

10 minute EMOM

Odd: 5x Hang Power Snatch (70% 1rm) 

Even: 30 seconds Max double unders

REST remainder 30 seconds

 

WOD: (30 min) 

20 min CAP!!!

100x Burpees

At the top of every minute, you MUST do: 4x Thrusters (95/65)

 

Post time to comments.

 

Skill of the month:

Muscle-ups


August 24th, 2014

Sunday 140824

Sunday’s Program

Class_08_24_14

Warm up: (15 min)

Coaches choice

 

WOD: (30 min)

For time:

15x Handstand push ups

10x Squat cleans (155/115)

10x Pull-ups

20x Deadlift (155/115)

25x Backsquats (155/115)

———-

Penalty for dropping the bar on the backsquats

For everytime you drop the bar, you have to do 5 burpees 

While the clock is still running. 

Bar is from the ground, needs to be cleaned and put on back rack position

 

Post time to comments.

 

Skill: (15 min)

Muscle-up transition

 

Skill of the month:

Muscle-ups


August 23rd, 2014

Saturday 140823

Team Saturday, “RAW”

Jose_08_23_14

Warm-up: (15 min)

Coaches choice

 

WOD: (30 min)

“RAW”

For max reps

3-player WOD, 20 minute time limit

Push-ups

K2E

Squat box jumps

———-

With only ONE athlete working at a time, perform whichever movement desired for as many reps as possible in 20 minutes. As soon as you stop chosen movement you must run 100 meters.

Score points as follows:

1 rep Push-ups = 1 pt

1 rep K2E = 2 pts

1 rep Squat box jumps = 3 pts

Switch players as needed. Score as many points as you can!

 

Post score to comments.

 

Cash out: (10 min)

Tabata Abs

 

Mobility: (5 min)

 

Skill of the month:

Muscle-ups


August 22nd, 2014

Friday 140822

The Benchmark WOD Of The Week Is…

Front Squat 1 rm!

i-dont-always-squat-but-when-who-am-i-kidding-i-always-squat


August 22nd, 2014

Friday 140822

Friday’s Program

BFF_Day_08_22_14

Warm up: (10 min)

Coaches choice

 

Skill: (10 min)

Muscle-up transition

 

WOD: (20 min)

4 minute AMRAP

2x HSPU’s

4x KB swings (73/55)

Rest 2 minutes

8 minute AMRAP

4x Clean & Jerk’s (185/135)

26x Double unders

 

Post rounds to comments.

 

Cash out: (15 min)

3 attempts @ max effort ring dips or T2B

* Coaches, leave time for “Cash out!”

 

Mobility: (5 min)

 

Skill of the month:

Muscle-ups


August 21st, 2014

Thursday 140821

Thursday’s Program

Class_08_21_14

Warm up: (10 min)

Coaches choice

 

Strength: (20 min)

1 rm Weighted pull-ups

 

WOD: (25 min)

7 rounds

2 minute rounds

1 minute rest between rounds

100 meter Sprint

10x Pull-ups

Max wall balls (20/14)

Score is number of wall balls

 

Post wall ball reps to comments.

 

Mobility: (5 min)

 

Skill of the month:

Muscle-ups


August 20th, 2014

Wednesday 140820

“Jorge”

jorge

Fernando Jorge

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

 

He is survived by his sister Gina.

 

Warm up: (10 min)

Coaches choice

 

Skill: (15 min)

Review Squat clean

Build up to WOD weight

 

WOD: (30 min)

“Jorge”

Compare to Wednesday, July 9th, 2014

5 rounds

30-24-18-12-6x GHD sit-ups

15-12-9-6-3x Squat clean (155/115)

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Muscle-ups