WOD

November 23rd, 2014

Sunday 141123

“Mel”

Ray_11_23_14

Warm up: (15 min)

Coaches choice

 

Work Capacity: (15 min)

Skill:

Kipping 

 

WOD: (30 min)

“Mel”

Compare to Thursday, March 24th, 2011

5 rounds

Run 100m

10x Burpees

10x Push-ups

10x Mountain climbers

10x Sit-ups

10x Prisoner squats

 

Post time to comments.

 

Skill of the month:

Pull-ups


November 22nd, 2014

Saturday 141122

Team Saturday

Sleepy_11_22_14

Warm up: (10 min)

Coaches choice

 

WOD: (50 min)

For time

4-player WOD

75x Back squat (135/95)

50x Pull-ups

25x Shoulder to overhead (95/65)

75x Back squat (135/95)

50x Push-ups

75x Overhead squat (45/35)

———-

Each athlete performs entire circuit.

Athletes must complete a station and move to the next one before trailing athlete can advance.

 

Post time to comments.

 

Skill of the month:

Pull-ups


November 21st, 2014

Friday 141121

HIIT WOD For Saturday 11/22/14

Warm up: (15 min)
Coaches choice

WOD: (45 min)
Performed 40sec work/10sec rest
Repeat 3xs (3 Rounds)

1. Jump Rope
2. Double Step Knee
3. Squat Jump Together
4. Squat Thrust into bottom squat
5. Plank position jack
6. (2) Jack Push Up, 1 Vertical Jump
7. (4) Mtn Climber, 1 Plyo Push Up
8. (10) Quick Step, 1 Burpee
9. Tricep Kicks
10. High Knees with Twist


November 21st, 2014

Friday 141121

Friday’s Program

Ron_11_21_14

 

Ron picks #3, “Cindy,” from the hopper.

 

Warm Up: (10 min)

Coaches Choice

 

Strength: (15 min)

1 RM Hang Cleans

 

WOD: (35 min)

5 rounds

10x Wall balls (30/20)

10x Toes to bar

20x Box jumps (30/24)

 

Post time to comments.

 

Skill of the month:

Pull-ups


November 20th, 2014

Thursday 141120

The Benchmark WOD Of The Week Is…

bf0f15653fef5b102cffb4bcf9b9999d


November 20th, 2014

Thursday 141120

Thursday’s Program

Jostin_11_20_14

Warm up: (15 min)

Coaches choice

 

Skills and Drills (15 min)

10 min EMOM Kipping Pull Ups/Butterfly

Break up into groups based on skill level

Group 1 (swing), Group 2 (standard kip), Group 3 (butterfly)

Every minute on the minute practice pull up attenpts/connecting reps or 30 sec of pull ups working on a skill

 

WOD: (30 min)

6 rounds, 6x reps each exercise (95/65)

At no point can you let go of the bar. Bar may rest on ground, but hands cannot leave.  If you do, you must perform 20x burpees, then continue.

Deadlift

Bent row

Hang power clean

Front squat

Push-press

Back squat

Push-ups on bar

 

Post time to comments.

 

Skill of the month:

Pull-ups


November 19th, 2014

Wednesday 141119

“Laurence”

Larry_11_18_14

Warm Up: (10 min)

Coaches Choice

 

Strength: (20 min)

Push Press

3-3-3 reps

 

WOD: (30 min)

“Laurence”

3 Rounds

10x Ring Dips

50x Squats

100x Sit Ups

 

Post time to comments.

 

Skill of the month:

Pull-ups


November 18th, 2014

Tuesday 141118

Tuesday’s Program

Group_11_18_14

Warm-up (10 mins)

Coaches Choice 

 

Work Capacity: (15 min)

10 min EMOM

Depending on skill/strength level do

5x (strict) Pull Ups or Chest to Bar (strict) pull ups every min on the minute

After 5x Pull ups for the remainder of minute you must:

ODD: Squat hold (open up hips)

EVEN: Hang from pull up bar (open chest and shoulders)

 

WOD: (35 mins)

Max rounds in 12 minutes

30x Double-unders

15x Power snatch (75/55)

Rest 2 minutes

Max rounds in 6 minutes

3x Thruster (135/95)

5x Wall ball (30/20)

Rest 1 minute

Max rounds in 3 minutes

1x Squat clean (135/95)

2x Bar facing burpee

Increase by 1 rep for both movements each round.

 

Post reps to comments.

 

Skill of the month:

Pull-ups


November 17th, 2014

Monday 141117

Monday’s Program

Tammy_Nanos_11_17_14

 

Nanos anyone!

 

Warm up: (15 min)

Coaches choice

 

Work capacity: (15 min)

10 minute EMOM

ODD: 3x Tap and Go Squat Cleans

EVEN: 30 seconds of Kipping/Strict HSPU (Practice Strict if ready)

 

WOD: (30 min)

5 rounds

5x Push jerk (185/135)

15x C2B pull-ups

 

Post time to comments.

 

Skill of the month:

Pull-ups


November 16th, 2014

Sunday 141116

Sunday’s Program

BFF_11_16_14

Warm up: (10 min)

Coaches choice

 

Work Capacity: (20 min)

EMOM

Pull-ups

Starting at 5x Pull-ups, add 1 rep every minute on the minute until failure.

 

WOD: (30 min)

5 rounds

7x Back squat (225/185)

10x Burpee box jumps

 

Post time to comments.

 

Skill of the month:

Pull-ups