WOD

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


August 19th, 2014

Tuesday 140819

Tuesday’s WOD

Kids_08_19_14

Warm up: (20 min)

Coaches choice

3 rounds

Burgener warm up (Snatch)

 

WOD: (35 min)

22 minute AMRAP

Run 400 meters

8x Power snatches (115/75)

15x Wall ball (20/14)

8x Front squats (115/75)

 

Post rounds to comments.

 

Mobility: (5 min)

 

Skill of the month:

Muscle-ups


August 18th, 2014

Monday 140818

Updated Daycare am hours are: T, Th, F 9-11am


August 18th, 2014

Monday 140818

Monday’s Program

Katie_08_18_14

 

Good luck Katie! We’ll see you when you come home!

 

Warm up: (15 min) 

Coaches choice

 

Work capacity: (20 min)

12 minute AMRAP

(Minute 1) 6x False grip ring rows

(Minute 2) 6x False grip strict pull-ups

(Minute 3) 6x Dips

(Minute 4) 6x Ring dips

Modify as needed!

 

WOD: (20 min)

30x 10 meter Shuttle run burpees (Every time you make a turn, you do a burpee)

Then

12-9-6 reps of:

T2B

Deadlifts (185/115)

Then

30x 10 meter Shuttle run burpees (Every time you make a turn, you do a burpee)

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Muscle-ups


August 17th, 2014

Sunday 140817

Sunday’s Program

923166_468226289933147_929117794_n

Warm up: (15 min)

Coaches choice

 

WOD: (40 min)

Max rounds in 30 minutes

10x HSPU’s

10x Ring dips

10x Pull ups

10x Sit ups

10x OHS (65/45)

10x Double unders 

 

Post rounds to comments.

 

Mobility: (5 min)

 

Skill of the month:

Muscle-ups


August 16th, 2014

Saturday 140816

“Team Monster Balls”

monsterballsre2

Warm-up: (15 min)

Coaches choice

 

WOD: (40 min)

“Team Monster Balls”

2 person teams

5 rounds for time of:

Run 400 meters w/MB

20x Wall ball (20/14)

20x MB box jumps (24”/20”)

20x MB OHS (20/14)

Both partners must run, but may share 1 MB. Partition the rest of the WOD as needed.

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Muscle-ups