Monthly Archives: March 2014

WOD 4-1-14

STRENGTH STRICT PRESS Wendler 3 plus- using 90% of your 1 RM perform the following reps and sets: 5 @40%, 5@50%, 3 @60%, 3@70%, 3@80%, AMRAP (3 PLUS) @ 90% * NEWBIES: work on form and work up to a … Continue reading

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WOD 4-1-14

WARM UP and SKILLS 3 rounds for quality/learning and generally becoming more awesome (15 minute time cap to get through as much of this as possible) 10 Kick Up to Handstands (wall for beginners and free standing for more advanced) … Continue reading

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WOD 3-31-14

Another year done, the games are over and many, many, “First’s” were made!!  We have seen members get a “First”,  toes to bar, chest to bar pull-up,  blow past their 1 rm, string together thrusters, and seen some athletes just … Continue reading

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WOD 3-29-14

Strength EMOM 8 minutes, 3 Snatches (FULL) at 85% of 1 RM WOD  For time:  30 minute time Cap 700 m ROW THEN 7 rounds 7 Kettlebell Snatches per arm (55/35) 14 Walking Lunges (per leg with ONE KB OVER … Continue reading

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WOD 3-28-14

Workout 14.5 For time 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Burpees

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WOD 3-27-14

Today’s programming is a little different but ……………I know you can handle it!!   A.  EMOM for 8 minutes Front Squats 2 reps @ 75, 80% of 1 rm B.  Five sets of: 3-Position Clean (use 70% to 80% of … Continue reading

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WOD 3-26-14

Partner WOD You must complete the following movements….You must complete each movement before moving on to the next, it is up to you to determine the order of the movements and how you and your partner want to break up … Continue reading

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WOD 3-25-14

Strength Snatch – 10 minute EMOM 3 reps @ 65% of 1 rm WOD 100 Double Unders (sub 4:1 singles) then 5 rounds of 10 Front Squats 10 Knees to Chest 10 Bar Hop Burpees Then 100 Double Unders

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WOD 3-25-14

Strength Snatch – 10 minute EMOM 3 reps @ 65% of  1rm WOD For time 100 Double Unders (sub 4:1 singles) then 5 rounds of 10 Front Squats (155/105) 10 Toes to Bar 10 Bar Hop Burpees Then 100 Double … Continue reading

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WOD 3-24-14

Strength Strict Press: 1 RM for all calculations. 5 @ 70%, 5 @ 80%, 5 @ 85% WOD  1 Clean, 2 Jerks (135/95) 2 Pull Ups (CHEST TO BAR FOR RX) 1 Clean, 2 Jerk 4 Pull ups 1 Clean, … Continue reading

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