Monthly Archives: June 2014

WOD 7-1-14

Strength Back Squat WOD AMRAP 8 minutes 20 double unders 10 Push Press 10 KB Swings

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WOD 7-1-14

Warm Up and Skills 3 rounds for quality Wall Walks to Nose Touch on Wall- 20 second hold in HOLLOW position 3 Turkish Get Ups/side as heavy as possible Parallet L-Sits- accumulate 3 minutes Strength STRICT PRESS Suggested warm up sets … Continue reading

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WOD 6-30-14

Please make a note that on Friday July 4th we will only have 1 Class at 7:00am.  We will have 1 Class on Saturday at 9:00am and we will have Open Box at 10:00am for 1 hour. Get yourself pumped … Continue reading

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WOD 6-28-14

WOD 21-15-9 reps Alternating KettleBell Snatches (55/35) Box Jumps (24/20) 50 double unders in between each round BUT EMOM You must stop and do ONE “Ground to overhead” at 155/110

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WOD 6-27-14

Warm Up and Skills Ring Rows- 3 x 15 Rope Climbs- Practice or complete 10 rope climbs Toes to Bar- Strict- 3 x 8 Strength BENCH PRESS De-Load using 90% of your 1 RM 4 x 5 @40%, 1 x … Continue reading

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WOD 6-26-14

STRENGTH Dead Lifts WOD Time Cap of 14 minutes 1000 m Row THEN AMRAP of 10 Dead Lifts (use 40% number from Strength 10 Push Ups 10 Jumping Lunges (PER LEG)

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WOD 6-26-14

 WARM UP and SKILLS 3 x 10 Bent over Rows (each set increase load, do NOT compromise FORM) 3 x 10 Ab Roll Outs STRENGTH De-Load Dead Lifts- using 90% of your 1 RM 4 x 5@40%, 1 x 5 … Continue reading

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WOD 6-25-14

Warm Up 5  Tire Flips 100 Sledge hammer strikes total – 50 per side Strength/Skills Snatch and Clean Practice Session to warm up to weights to be used in conditioning portion WOD 5 Rounds 30 Seconds Power Cleans (use a weight … Continue reading

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WOD 6-24-14

Strength Strict Press WOD AMRAP in 12 minutes 6 Push Press 6 Box Jump Overs 6 Push-ups

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WOD 6-24-14

Warm Up 15 minutes Sots Press- 3 x 5 bar only 3 x 60 seconds UNBROKEN KB Swings (55/35) Rest as needed Handstand Push Up practice and scales Strength Strict Press DE-LOAD- using 90% of your 1 RM 4 x … Continue reading

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