WOD

December 18th, 2014

Thursday 141218

Thursday’s Program

Chris_12_18_14

Warm up:

Half the class row, the other half…

“Thunderstruck”: Do a burpee when the song says “Thunderstruck.”

 Then switch

 

Work capacity:

10 minute EMOM

Even: 15x Sit-ups

Odd 3x Wall balls

On next odd minute do 6x, then 9x then 12x…

 

WOD:

10x Pull-ups

15x Push-ups

250 meter row

20x T2B

25x Wall balls

250 meter row

30x Burpee

35x KB swings (70/55)

250 meter row

40x Sit-ups

45x Box jumps (30″/24″)

250 meter row

50x Air squats

 

Post time to comments.

 

Skill of the month:

Pistols


December 17th, 2014

Wednesday 141217

This Saturday Is BFF Day!

BAFD

 

Bring a friend or family member in to WOD with you this Saturday. They are welcome to try any of our classes. If your friend signs up on Saturday, they will receive a special discounted rate for their first month. See you then!


December 17th, 2014

Wednesday 141217

Wednesday’s Program

Cliff_12_17_14

Warm up:

Coaches choice

 

Strength:

Cleans

2-2-2 reps

 

WOD:

5 rounds

5x HSPU (45 lbs plate deficit)

10x Pistols (alternating)

5x Burpee pull-ups

10x Box jumps (30/24)

 

Post time to comments.

 

Skill of the month:

Pistols


December 16th, 2014

Tuesday 141216

Tuesday’s Program

Class_12_16_14

Warm up:

6 minute AMRAP

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner. 

 

Strength:

Back squats

2-3-5 (increase weight) 

 

WOD:

15 minute AMRAP

5 calorie row 

5x Ring dips

3x Deadlifts (355/245)

* every set of DEADLIFTS increase by 1x

 

Post rounds to comments.

 

Skill of the month:

Pistols


December 15th, 2014

Monday 141215

Monday’s Program

Marco_12_15_14

 

Marco got all his gear to help us hang our lights!

 

Warm-up:

Coaches choice

 

Work capacity:

EMOM 15 minutes

Even: 5x Front squats

Odd: 3x Muscle-ups

 

WOD: 

3 rounds

2x Thrusters (185/135)

5x Power cleans (185/135)

10x T2B

 

Post time to comments.

 

Skill of the month:

Pistols


December 14th, 2014

Sunday 141214

Sunday’s Program

Evan_12_14_14

Warm up:

Coaches choice

 

Skill:

Pistol progressions

 

WOD:

3 rounds

15x KB swing (53/36)

15x each arm KB clean & jerk

15x KB goblet squats

30 KB Hand-to-hand swings

15x each arm KB snatch

 

Post time to comments.

 

Skill of the month:

Pistols


December 13th, 2014

Saturday 141213

Team Saturday

Kelly_12_13_14

Warm up:

Coaches choice

 

WOD:

Teams of 2

Tag team style

 

Run 800m (entire team)

50x Dips

100x Diamond push-ups

150x Squats

200x Sit-ups

Run 800m (entire team)

 

Post times to comments.

 

Skill of the month:

Pistols


December 12th, 2014

Friday 141212

Sunday’s Competitors Class, WOD Throwdown 2

We will be doing The WOD Throwdown WOD’s during our 9am Competitors class on Sunday’s. This will be for the duration of the WOD Throwdown. Benchmark WOD’s will resume after the throw down.


December 12th, 2014

Friday 141212

HIIT WOD For Saturday 12/13/14

Warm up:

Coaches choice

 

WOD:

Performed 45seconds work / 15 seconds rest

 

3 rounds 

 

1. Jump rope (single count or 5x right foot then 5x left) 

2. 10x Mountaint climbers / 3x Push ups

3. Alternating step ups on (30”/24” box) 

4. Plank 

5. 25m Sprints (touch floor each turn)

6. 10x Air squats / 5x Jump squats

7. Burpee (with push up)

8. 4x Ball slams / 4x Med ball cleans

9. 3x Dumbbell thruster / 4x Renegade rows 

10. 5x Tri dips / 3x Box jumps (20”)


December 12th, 2014

Friday 141212

Friday’s Program

Warm up:

Coaches choice

 

Strength:

Deadlift 

5-3-1 reps

 

WOD:

5 Rounds

Run 400m

10x Toes to Bar

10x Wall Ball (30/20)

 

Post time to comments.

 

Skill of the month:

Pistols