WOD

October 2nd, 2014

Thursday 141002

“Triple play, part 1″

Ron_10_02_14

Warm up: (15 min)

Coaches Choice/Wod review (15min)

 

WOD: (45 min)

Triple play, part 1

9 rounds total

30-20-10x reps of

Pull-ups

Push-ups

Sit-ups

Rest 2 minutes after last round

Then, 21-15-9x reps of

Wall ball (20#/14#)

KB swings (53#/36#)

Sit-ups

Rest 2 minutes after last round

Then, 15-12-9x reps of

Deadlifts (225#/155#)

Push press (95#/65#)

Box jumps (24”/20”)

10 minute cap for each WOD!!!

If you get capped your score is 10 minutes!

 

Post times for each WOD to comments.

 

Skill of the month:

Snatch


October 1st, 2014

Wednesday 141001

Wednesday’s Program

James_Larry_10_01_14

Warm up: (15 min)

Burgner PVC/Barbell/mobility

 

Skill/Work Capacity: (10 min)

20sec/10rest: 6 Rounds of Each

Paralette L-Sits

Paralette Deficit Push ups 

 

WOD: (35 min)

Max rounds in 20 minutes

1x Snatch (155#/95#)

2x Muscle-ups 

3x Overhead squats (155#/95)

4x Pull-ups, strict

 

Post rounds to comments.

 

Skill of the month:

Snatch


September 30th, 2014

Tuesday 140930

PROJECT PENTLICKY

PROJECT PENTLICKY

Help Us: The goal of this fundraiser is to raise money so that Matt has what he needs win the fight against cancer!


September 30th, 2014

Tuesday 140930

Tuesday’s Program

Marco_09_30_14

Warm up: (10 min)

Coaches choice

 

Work capacity: (10 min)

Partner row/plank

Partner A rows 10 cal while Partner B holds plank until row complete 

Complete 5 Rounds each

 

WOD: (40 min)

10 rounds

Start and finish couplet with 800m run

10x Handstand push-up

10x Pistols total (switch as needed)

 

Post time to comments.

 

Skill of the month:

Rowing


September 29th, 2014

Monday 140929

Monday’s Program

CMC_09_29_14

Warm up: (15 min)

Coaches choice

 

Work capacity: (15 min)

10 min EMOM 

Odd: Sprint 100m

Even: 5x Deadlifts (work up to Wod weight)

 

WOD: (30 min)

5 rounds

5x Deadlift (315#/225#)

10x Wall ball (30#/20#)

15x Plyo push-ups

 

Post time to comments.

 

Skill of the month:

Rowing


September 28th, 2014

Sunday 140928

Sunday’s Program

CMC_09_28_14

 

Congrats to all of our CMC athletes!!!

 

Warm Up: (15 min)

Coaches choice

 

WOD: (40 min) 

50-40-30-20-10 reps

Row (calories)

SDHP (95/65)

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Rowing


September 27th, 2014

Saturday 140927

Team Saturday

4963d533d4d01c3d4e6fe1c80634a9df

Warm up: (15 min)

Coaches choice

 

WOD: (45 min)

2 person team

1 round

5 minutes at each station for max reps of:

Row (calories)

Hang cleans (95/65)

Front squats (95/65)

Burpees

KB swings (55/35)

Only one person working at a time.

Players switch as needed.

 

Post reps to comments.

 

Skill of the month:

Rowing


September 26th, 2014

Friday 140926

Friday’s Program

Class_09_26_14

Warm up: (15 min)

Coaches choice

 

Strength: (20 min)

Strict Press

5-5-5

 

WOD: (25 min)

15 Min AMRAP

10x Ring Push Ups

20x Air Squats

30x Double Unders

 

Post rounds to comments.

 

Skill of the month:

Rowing


September 25th, 2014

Thursday 140925

Thursday’s Program

Class_09_25_14

Warm up (10 min)

Coaches choice

 

Work capacity: (20 min)

12 Min EMOM

Odd: HSPU-2” Deficit for 30 seconds

Even: 5x Push Jerks 70% 1RM

 

WOD: (30 min)

Sprint 200m

21x KB Snatches Left (53/35)

10x Push Ups

21x KB Snatches Right (53/35)

15x Push Ups

21x KB Thrusters Left (53/35)

20x Push Ups

21x KB Thrusters Right (53/35)

Sprint 200m

 

Post time to comments.

 

Skill of the month:

Rowing


September 24th, 2014

Wednesday 140924

Wednesday’s Program

Chlg_09_24_14

Warm up: (10 min)

Coaches choice

 

Strength: (20 min)

1 RM Snatch grip deadlift

 

WOD: (30 min)

5 Rounds

7x Snatches (75/55)

14x Pull Ups

21x Burpees (to 6” target)

Rest 1 min between rounds!!!

 

Post time to comments.

 

Skill of the month:

Rowing