Tuesday, January 14, 2014

Class:
All
Warmup:
Typical loosening up.

Buy-in:
10 Minute 1 rm bench press
Workout Name:
None
Description:
3 rft
40 goblet squats 44/26
500 meter row
40 med ball cleans

L2 Minion Bonus
3 rounds - immediately after buy in
3 x 10 bench press 3/4 bw (unbroken)
15 push ups
Cooldown:
Finisher:
Yoga Poses, 3 reps x 10s
Standing Forward Bend
Runners Pose
Reverse Warrior
Upward Dog to Downward Dog
Performed by 1 athlete
Podium
Male RX:
Female RX:
Michelle G
27:27
Male Scaled:
Female Scaled:
Michelle G
27:27
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Monday, January 13, 2014

Class:
All
Warmup:
Typical Looseing up
Workout Name:
None
Description:
Tommy V
21 Thrusters, #115/75
7 Rope Ascents (25')
15 Thrusters, #115/75
5 Rope Ascents (25')
9 Thrusters, #115/75
3 Rope Ascents (25')
Cooldown:
Finisher:
25x Sit ups
25x Flutter Kicks
25x V Ups
Performed by 1 athlete
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Michelle G
6:52
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Saturday, January 11, 2014

Class:
All
Workout Name:
SOF 1/11/14
Description:
Calisthenics
4 Rounds for Time
20x Strict Push ups
25x Sit ups
5x Strict Weighted Pull ups

Strength:
Overhead Squat
3 Sets, 10 Reps

WOD:
40x Double Unders
20x Pistol Squats (Per Leg)
20x Handstand Push ups
20x Chest to Bar Pull ups
40x Double Unders
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, January 10, 2014

Class:
All
Workout Name:
Angry Angie
Description:
100 Reps of Each:
Burpee Pull ups
Toes to Bar
PVC Overhead Squats

Break up into sets
50 then 25, 25
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 09, 2014

Class:
All
Warmup:
Typical loosening up

set up bars, do some light warm ups lifts and find proper weight for students (this will also warm them up well for this wod)
Workout Name:
Curtis Press
Description:
25 reps - Curtis Press 155/95

Each rep = the following
1 power clean
1 front rack lunge left leg
1 front rack lunge right leg
1 shoulders to overhead *

Notes: Front rack lunges are the limiting factor for the Curtis Press. No real escape for being in the lunge position then finding out the weight is to heavy, so keep an eye out.

Shoulders to overhead can be a split jerk

L2 minion bonus
10 EMOM
6 x 10 meter sprints
odd 10 push ups
even 10 sit up
Cooldown:
Finisher:
100 ab movements

yoga/rolling out

Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, January 08, 2014

Class:
All
Warmup:
15 Minutes
Build to 1 Rep Power Snatch/2 Rep Overhead Squat Max
Workout Name:
None
Description:
8 Round Tabata (:20s Work/:10s Rest)
Tuck Jumps
Burpees
Air Squats
Burpees
Mountain Climbers
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, January 06, 2014

Class:
All
Warmup:
Skill build snatch
Workout Name:
None
Description:
20 Minute Cap
Build to 2 Rep Max Snatch
Note: "Touch and Go"
Cooldown:
12 Minute Yoga/Lower Body Tabata
4 Round Tabata (:20/:10)
Jumping Lunges
Warrior One
Mountain Climbers
Warrior Two
Tuck Jumps
Reverse Warrior
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, January 04, 2014

Class:
All
Workout Name:
Mayhem 13
Description:
WOD 1:
Strength / Chipper

Teams of 3 Same weight all 3 wods
9 minute amrap
40 meter farmers carry 53/35 - entire team carries together

1a 15 hang cleans 105/65
Teammates perform dead lift hold.
Hang cleans can only be performed while the team dead lift is in the air. Complete 15 reps and repeat with all 3 team members

40 meter farmers carry

1a performs overhead hold while the team performs 60 wall ball. You can swap out for each other.
Wall balls only count while bar is in overhead hold position.

40 meter farmers carry

1a push presses
Teammates perform dead lift hold
Push Presses can only be performed while the team dead lift is in the air. Complete 15 reps and repeat with all 3 team members

With remaining time teams count wall balls.

WOD 2

2 minutes drill - 30 rest to change stations
Each team member lifts until failure and next teammate continues until time elapses
Dead Lifts
Bench Press
Squat Cleans
KBS

Total Reps


WOD 3
10 minute AMRAP
1a 2000 meter row
Teammates hold bar in rack position.
Rowing only counts when both bars are in racked position. Swap as needed
Once 2000 meter is hit do box jumps with remaining time.

Count total box jumps.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, January 03, 2014

Class:
All
Warmup:
build to 1 rpm OHS
Workout Name:
The Pit
Description:
The Pit

7 minute amrap
7 push press 75/45
7 KBS 44/26
7 burpee box jump overs
Cooldown:
Yoga/mobility
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, January 02, 2014

Class:
All
Warmup:
10 minute to 1rpm thruster
Workout Name:
None
Description:
8 rd Tabata 30/15
10 meter sprints
push ups
box jumps
push ups
10 meter srpints
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

January 2014
December 2013
November 2013