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Category Workouts

30
Aug

WOD 8.31.2015

Stretch– Couch stretch Squat Hold Downward Dog Warmup– 2 x 10 Wall Squats Light Back Squats Skill– Back Squat Strength Every two minutes, perform a set of Back Squats. Progressive loading with the following rep scheme: 10,9,8….1 55 total reps. Record 10,5, 3, and 1. Metcon Run 6 X 400m one minute rest between rounds …

27
Aug

WOD 8.28.2015

Core– 3 rounds 21 Russian Twists 12 Pump Situps Warmup– Samson Stretch Hip Circles 5 Diving Board Jumps Skill– Wallball Strength Deadlift 5+ Use the same weight as last time and try to get more reps. Metcon Karen 150 Wallballs for time Post scores to Wodify.

26
Aug

WOD 8.27.2015

Warmup– Roxanne Skill– Hang Power Clean and Toes to Bar Workout Five rounds of Run/Row 400m 12 Hang Power Cleans 12 Toes to Bar RX 155/105 Post scores to Wodify.

26
Aug

WOD 8.26.2015

Core– 3-5 reps of 10m Sliders Warmup– 2 rounds of 1 Sat 3 loop 10 Pushups Skill– Double Unders Strength Every 2 minutes for 10 minutes Bench Press x 8 progressive. Metcon AMRAP 15 minutes 2 Burpee Pullups 20 Dubs 4 Burpee Pullups 20 Dubs 6 Burpee Pullups 20 Dubs etc… Post scores to Wodify.

26
Aug

WOD 8.25.2015

Core– 3 rounds of 20 Situps 1 min Plank Warmup– 3 rounds of 10 Wall Squats 10 Dislocates 10 Pushups Skill– HSPU Terrible Tuesday 100 Back Squats @ 3/4 BW Each time you break do 8 HSPU’s Once 100 reps are done, run one Broomile RX+ Bar taken from floor RX Bar from rack Post …

23
Aug

WOD 8.24.2015

Strength EMOM 8 minutes High Hang Power Snatch x1 Hang Power Snatch x1 Metcon 5 Rounds of 10 DB Snatches (5R/5L) 10 DB Push Press(5R/5L) 10 DB Plank Rows(5R/5L) 20m Walking Lunge Only 1 DB per athlete Post scores to Wodify.

20
Aug

WOD 8.21.2015

Core– 3 rounds 21 Russian Twists 12 Pump Situps Warmup– 10m Touches Air Thrusters Bar Hangs Skill– Push Press Strength EMOM 10 Minutes Push Press x 3 progressive rest 2-3 minutes then…. every 2 minutes perform one max rep Press set with ~ 50% of your top Push Press, 3 sets Metcon For time: 50 …

19
Aug

WOD 8.20.2015

Core– 3-5 reps of 10m sliders Warmup– Burgener Warmup Skill– Power Clean Strength EMOM 8 minutes Clean Pull Clean High Pull Power Clean progressive Metcon 21 Box Jumps 20 m Bear Crawl 18 Box Jumps 40 m Bear Crawl 15 Box Jumps 60 m Bear Crawl 12 Box Jumps 80 m Bear Crawl 9 Box …

19
Aug

WOD 8.19.2015

Warmup-High Knees Butt Kickers Sumo Walks Skill– Pullup Workout  Broomile for time 7 rounds for time 7 SDHP(95/65) 7 pullups then….. 5 minutes to perform max strict KTE. Post scores to Wodify.

19
Aug

WOD 8.18.2015

Terrible Tuesday Kalsu 100 Thrusters At the top of every minute, perform 5 Burpees. Monster 135/95 5 Burpees Biggie 115/75 4 Burpees Lil’ 95/65 3 Burpees Mini 75/55 3 Burpees Micro 65/45 3 Burpees Post score to the whiteboard.

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