Tuesday, December 31, 2013

Class:
All
Workout Name:
None
Description:
1-1-1-1-1-1 Back Squat then 1RM

WOD -

34 Push Press (95/65#)

34 Wall Balls (20/14#)

34 KBs (1.5/1 pood)

34 Hang Power Cleans (95/65#)

34 Double Unders

Then Cash Out..34 BBs (Birthday Burpees)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, December 30, 2013

Class:
All
Warmup:
Coach's Choice
Workout Name:
THIRTY-4
Description:

Strength

1-1-1-1-1-1 Back Squat then 1RM

WOD -

34 Push Press (95/65#)

34 Wall Balls (20/14#)

34 KBs (1.5/1 pood)

34 Hang Power Cleans (95/65#)

34 Double Unders

Then Cash Out..34 BBs (Birthday Burpees)


Cooldown:
Mobility
Comments:
HAPPY BIRTHDAY FAITH!!!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Sunday, December 29, 2013

Class:
All
Warmup:
Coach's choice
Workout Name:
Core killa
Description:
Skill Pullups (focus is on strict then progress to kipping then bf)

WOD: Core Killa

Partner up in teams of 2

60-50-40-30-20-10

GHD Situp Partner does Butterfly Situps

Good Mornings (45/35#) Partner does pop squats

Med ball knees to chest Partner does body rocks

1 Leg Romanian Deadlift Partner does walking lunges
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, December 28, 2013

Class:
All
Workout Name:
None
Description:
W.O.D:

Hot Shots 19 Remember the Fallen

Six RFT

30 Air Squats

19 Power Cleans 135lb

7 strict Pull ups

400m run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, December 27, 2013

Class:
All
Warmup:
Coaches Choice
Workout Name:
None
Description:
Skill: Squat Cleans

1*1*1*1*1*1*1

W.O.D: 12 minute AMRAP

12 Thrusters

12 T2B

12 Burpees

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

Saturday, December 21, 2013

Class:
All
Workout Name:
None
Description:
Tire Road to Gorge Road

100 Tire Hops

100 Tire Push Ups

100 Sit Ups

100 Tire Planks LEFT CENTER RIGHT

Tire Roll Back Door

100 Human Wheel Barrow (GHD to Green Wall)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, December 20, 2013

Class:
All
Workout Name:
None
Description:
Belly Aching for an Ass Whipping

Warm Up: Coaches Choice

WOD Focus is core and hip explosion

2 minute stations 3 rounds

- Barbell Windshield Wipers

- Tire Hops (jump in squat til cheeks kiss tire explode out of tire squat til cheeks kiss tire repeat)

- Plank Hold (60 sec right, 60 sec left)

- Back Squat 50% 1 rep max (these are performed quickly and weight is light, explosion as if nearly popping out and up from every back squat, you will likely reach failure at 45 sec, shake legs off and go again Yeti style)

Mobility



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Performed by 0 athletes
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Wednesday, December 18, 2013

Class:
All
Workout Name:
Cindy
Description:
5 Pull-ups

10 Push-ups

15 Squats

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

Tuesday, December 17, 2013

Class:
All
Workout Name:
Team Wod thigh buster
Description:
Three Rounds

40 kettlebells (team rotates when each team member completes 40)

GHDs with plate (15/25)

Mountain Climbers

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

Saturday, December 14, 2013

Class:
All
Workout Name:
WOD#1
Description:
Clean & Jerk Ladder

55/95# + 1 Plate burpee (25/45#)

65/115# + 3 Plate burpees

85/135# + 5 Plate burpees

95/155# + 7 Plate burpees

115/185# + 9 Plate burpees

135/205# + 11 Plate burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
WOD #2
Description:
Unknown RUN then

25 Mistletoes 2 bar

12 KB cleans

25 WB

12 Pushups

25 Abmat situps

12 BJ (20/24)

25 KBs

12 Ring Dips

25 Air Squats

12 KB SDHP
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
WOD #3
Description:
21-15-9

Thrusters (65/95#)

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

Wednesday, December 11, 2013

Class:
All
Warmup:
CC

Skill:
10 Min STRICT Pull-up Work
Workout Name:
None
Description:
6 RFT

10 Deadlift

10 Pushups (hand release)

10 Ball Slams
Cooldown:
Mobility
Performed by 1 athlete
Podium
Male RX:
Nikhil G
10:30
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Monday, December 09, 2013

Class:
All
Warmup:
CC
Workout Name:
Karen
Description:
Skill:

3 position SNATCH (Thigh (pocket), mid (above knee), and floor)

1-1-1-1-1 (all 3 positions = 1 set)


150 Wallballs for time
Cooldown:
Mobility
Performed by 2 athletes
Podium
Male RX:
Nikhil G
7:46
Female RX:
Ramya K
12:31
Male Scaled:
Female Scaled:
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Monday, December 02, 2013

Class:
All
Warmup:
Coaches Choice
Workout Name:
None
Description:
Skill: 5 sets of 10 reps:: Handstand walks/ Banded HSPU/ or wall walks: now is the time to be uncomfortable. Practice, Practice, Practice!!!!!!

W.O.D: 5 Rounds

5 Squat Cleans

10 Push Ups

15 GHD SU
Cooldown:
Mobility
Performed by 5 athletes
Podium
Male RX:
Nikhil G
08:48
Female RX:
Stacy R
7:12
Male Scaled:
Female Scaled:
Show All Results

WOD Archive

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