WOD

October 21st, 2014

Tuesday 141021

Tuesday’s Program

Heather_10_21_14

Warm up: (15 min)

Coaches choice

 

Strength: (15 min)

Front Squat 3-3-3x

 

WOD: (30 min)

3 rounds, 50-35-20x reps

Push-ups

Pull-ups

Backward walking lunge steps

 

Post time to comments.

 

Skill of the month:

Snatch


October 20th, 2014

Monday 141020

Monday’s Program

Kelly_10_20_14

Congratulations to Coach Kelly for her “Runner-up” finish at Festivus!

 

Warm up: (10 min)

Coaches choice

 

Strength/Skill: (20 min)

Work up to 1RM Push Jerk (10 min)

 

Work capacity: (10 min)

8 minute EMOM

Push Jerk (65% 1RM)

Do a Push jerk at the top of every minute

Add 1 Push Jerk every minute

 

WOD: (30 min)

3 rounds

21x Power clean (155#/115#)

Run 400m

 

Post time to comments.

 

Skill of the month:

Snatch


October 19th, 2014

Sunday 141019

Sunday’s Program

DOB_10_19_14

 

DOB killing the “Throwdown” WOD!

 

Warm up: (15 min)

Coaches choice

 

Work Capacity: (15 min)

10 min EMOM 

Odd: 5x Snatch

Even: 2x High hang snatch

 

WOD: (30 min)

3 rounds

10x Sumo deadlift high pull (115#/75#)

Row 300m

10x Power clean (115#/75#)

Row 400m

10x Pull-ups

15x Push-ups

 

Post time to comments.

 

Skill of the month:

Snatch


October 18th, 2014

Saturday 141018

WOD Throwdown Announcement!

Starting this Sunday 10/19/14 the 9 am class will be doing the WOD from the WOD Throwdown competition. We will be putting the hopper workouts on hold for four weeks, until the competition is over. Remember, if you are competing and you can’t make Sunday’s class, you can do the WOD at any point during the week. Just make sure you have a judge!


October 18th, 2014

Saturday 141018

“BFF Team Tarnak”

Patty_10_18_14

As if Patty doesn’t do enough of this at home!!

 

Warm Up: (15 min)

Coaches Choice

 

Skill/Wod Review: (15 min)

 

WOD: (30 min)

2 Man Teams

Tag Team Style, only 1 person working at once.

4 Rounds of…

40x Push Ups

40x Box Jumps (24/20)

40x Sit Ups

40x Pull Ups

40x Walking Lunges

200m Run (run done together)

 

Post time to comments.

 

Skill of the month:

Snatch


October 17th, 2014

Friday 141017

Let’s WOD Together…BFF Day Tomorrow!!

uncle-sam-we-want-you


October 17th, 2014

Friday 141017

Friday’s Program

Guac_10_17_14

Warm up (10 min)

Coaches choice

 

Strength (20 min)

Back squats 

8×2

 

WOD: (30 min)

4 rounds for time of: 

10x Cleans (135/85)

10x Front rack lunges

25x Sit ups

* Top of the minute 200 meter sprint

 

Post time to comments.

 

Skill of the month:

Snatch


October 16th, 2014

Thursday 141016

Thursday’s Program

Steph_10_16_14

Warm up (10 min)

Coaches choice

 

Skill: (10 min)

Review KB snatch

 

Strength (20 min)

Deadlift

5×3

 

WOD: (20 min)

15 minute AMRAP (Tabata Style)

3x Deadlift (315/225)

2x Muscle ups

6x HSPU 

 

Post reps to comments.

 

Skill of the month:

Snatch


October 15th, 2014

Wednesday 141015

Wednesday’s Program

Chris_10_15_14

Warm up (5min)

Coaches choice

 

Work capacity: (15 min)

10 minute EMOM

Odd: HSPU 

Even: Muscle ups

Increase by 1x every minute.

 

WOD: (40 min)

800 meter run

20x Jumping lunges

40x Sit ups

20x Push ups

1600 meter run

20x Push ups

40x Sit ups 

20x Squats

800 meter run

 

Post time to comments.

 

Skill of the month:

Snatch


October 14th, 2014

Tuesday 141014

BFF Day this Saturday, October 18!! Let’s show our friends why we look so good…

bring any friend or family member to the 7 AM or 9:15 AM class.