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Category Workouts

29
Jul

WOD 7.29.2015

Core– 3 attempts at Max L-sit Warmup-2 rounds of 1 Sat 3 Loop 10 Kipping Pullups Skill– Toes to Bar Swing, position behind the bar. Strength EMOM 8 minutes 3 Weighted Chins – sets across Metcon Tabata These! 10m Touches DB Snatches (50/35) Toes-to-Bar Push Press(75/55) No break between rounds. Score is total reps. Post …

29
Jul

WOD 7.28.2015

Core – 3 rounds of 20 Sit ups 1 min plank Warmup– 7 rounds of Bear Complex with empty bar Skill – Burpee sprawl, recovery, heels Terrible Tuesday 5 rounds for time 9 Front Squats 12 Burpees 15 Deadlifts RX: 135/95 RX+: 155/105 Post scores to whiteboard.

26
Jul

WOD 7.27.2015

Core– 3-5 reps of 10m sliders Warmup– 3 rounds of 6 x 10m touches 1 x 10m inchworm 1 x 10m duck walk Skills– Push Press Rack position, dip, drive, heels. Strength  Push Press- work up to a heavy triple and then do three back- off sets (5-10% lower). Metcon 21- 15- 9 rep rounds …

23
Jul

WOD 7.24.2015

Warmup– 2 rounds of Cindy 30 USSR swings Skill– Kipping Pull up swing, opening the hips, repeating the reps Workout Ten rounds of 3 minute intervals (30 min total) First 2 minutes are 1 round of “Cindy” and Run 200m The third minute is AMRAP Clean and Jerk (115/75) rx scores must complete all the …

22
Jul

WOD 7.23.2015

Core– One max attempt at each Plank with opposite shoulder touches Hollow Rocks Warm up– 3 rounds of 10 x 10m touches 10 PVC Presses 20 sec Lightsabers Skill– Press Rack position, elbows and bracing Strength Shoulder Press 5 x 5 progressive Metcon For time Row 1000m then 3 rounds of 30 Russian KB swings …

22
Jul

WOD 7.22.2015

Core– Tabata Situps Warmup– 2 Rounds of 10 Inchworm Pushups 20 Jumping Jacks Skill– Dip Support position, shoulders and progressions. Strength Farmer’s Carry 7 x 20m progressive Metcon 40-30-20-10 rep rounds of Double Unders Reverse Lunges(35/25 single dumbbell) RX every minute do 5 bench dips RX+ every minute do one Ring Muscle Up. Post scores …

22
Jul

WOD 7.21.2015

Terrible Tuesday Run 800m then… 30 rounds of 5 Wallballs (20/14) 3 Pushups 1 Power Clean (155/105) then… Run 800m For time.

19
Jul

WOD 7.20.2015

Core– 3 rounds of 1 minute plank max strict KTEs Warm up– 3 rounds of 20 jumping jacks 10 air squats 20 sec hip circles 20 sec samson stretch Skills– Box Squat Stance, descent, knees and hip drive Strength Back Squat – 5, 4, 3, 2, 2, 2, 2 progressive Metcon 21-15-9 Burpees Pullups Post …

16
Jul

WOD 7.17.2015

Elizabeth 21-15-9 Clean (135/95) Ring Dips Scale dips with bar dips, jumping dips or push ups.  No bands on rings. Post time to Wodify.

15
Jul

WOD 7.16.2015

  Strength 12 minute clock. Work up to a heavy double in the Weighted Chin Up. Accumulate at least 18 total reps including approach sets. Metcon EMOM 16 minutes Minute 1 Plank Hold Minute 2 30 DoubleUnders Minute 3 5 Wall Walks Minute 4 8 Weighted Pistols (4R/4L, 25/15, use one DB) Post scores to …

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