Wednesday, September 18, 2013

Class:
All
Warmup:
A) 10 mins to work on 3 position Snatch. Increase weight as needed.
B) 2x8 db curls
Workout Name:
WOD 09182013
Description:
3 rds for reps

1 min ME ring rows/bar rows
2 min ME Lunges with Fr Rack (115/65)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, September 10, 2013

Class:
All
Warmup:
A) 3x5 Single Arm KB Row
B) 2xME 30 sec weighted pushups
C) ME Ring Dips
Workout Name:
WOD 09102013
Description:
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, September 09, 2013

Class:
All
Warmup:
A) 3x5 Pendlay Row
B) 3x5 SDHP
Workout Name:
WOD 09092013
Description:
3 rounds:

30 Wall-balls 20/14#
15 Pull-ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, August 20, 2013

Class:
All
Warmup:
3x1MIN ME Weighted Step ups. 95/65
5x2 HBBS @ 80%
Workout Name:
WOD 08202013
Description:
12 MIN Ascending Ladder (3,6,9,etc)
Thrusters (105/65)
KB Swings
PC (105/65)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, August 15, 2013

Class:
All
Workout Name:
Team WOD 08152013
Description:
Guy/Girl Teams. One team of 3 girls
Both RX = 10 count headstart
One Rx, One Non-Rx = 5 count headstart
WOD 1,2,3 = 50pts, 35, 20
WOD 4 = 150pts, 100, 50
WOD #1 Three minute AMRAP Cleans at (RX: 105/155) (NON-RX: 75/115)

WOD #2 Three minute AMRAP Snatch at (RX: 75/125) (NON-RX: 55/85)

WOD #3 3 Minute ME HSPU (RX: On Wall) (Non-RX: on box)

WOD #4 20 Min Time Cap
25 WB
Both Run 200m
50 KBS
Both Run 200m
75 Situps
50 Burpees
75 Situps
Both Run 200m
50 KBS
Both Run 200m
25 WB
Any remaining time: Plate OH Lunges
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, August 12, 2013

Class:
All
Warmup:
A) 3x5 DL @ 80%
B) 3x5 Pendlay Row
C) 2x10 Hammer Curls
Workout Name:
None
Description:
30 KB swings 32/24kg
30 Burpees
20 KB swings 32/24kg
20 Burpees
10 KB swings 32/24kg
10 Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, August 07, 2013

Class:
All
Warmup:
A. From rack - 4 sets. PP, PJ, SJ @ 90% of PP
B. 3x 15 pushups with 5 sec middle hold every 5. Use a wide grip
Workout Name:
WOD 08072013
Description:
Conditioning

5 rounds for total working time:

15 Lateral box jump-overs 24/20
15 Push press 115/75#
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, August 06, 2013

Class:
All
Warmup:
Find 1 RM DL
A. 4x3 position PC @ 70%
B. 2x15 Weighted Situps, followed by 30 plank. Partner presses on back.
Workout Name:
WOD 08062013
Description:
Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME C2B Pullups (15 rep cap)
ME Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, August 05, 2013

Class:
All
Warmup:
A. Bench 2x5 @ 80% 1RM
B. DL 70% 1RM 4x6
Workout Name:
WOD 08052013
Description:
Run 800m
15 T2B
20 KB snatch 24/16kg
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, July 31, 2013

Class:
All
Warmup:
HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% rest 2 minutes
Workout Name:
None
Description:
3 rounds:

6 Front Squats @ 70%
18 V-Ups
36 Split Jumps

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

WOD Archive

September 2013
August 2013
July 2013
June 2013
May 2013