Monthly Archives: September 2014

WOD 10-1-14

STRENGTH BACK SQUAT OR STRICT PRESS IF YOU MISSED EITHER LIFT CLEAN & JERK MAX IF YOU HAVE DONE BOTH BACK SQUAT & STRICT PRESS WOD – FOR TIME You can choose round 1, 2, or 3 in any order… … Continue reading

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WOD 9-30-14

STRENGTH STRICT PRESS WOD 5 Push-ups 5 Ring Rows 10 Deadlifts 15 Box Jumps

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WOD 9-30-14

NO SKILLS TODAY TO ALLOW FOR TIME TO MAX OUT! STRENGTH 30 Minutes to find your max STRICT PRESS WOD 8 Minute Time Cap 50 Double Unders 4 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) 5 Burpees … Continue reading

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WOD 9-29-14

NO SKILLS TODAY TO ALLOW FOR TIME TO MAX OUT! STRENGTH Back Squat – 30 minutes to find your 1 REP MAX WOD 3 rounds of 3 minutes with 1 minute rest between rounds. Each round has a separate score. … Continue reading

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WOD 9-27-14

PARTNER WOD 20 Pull-ups while partner holds top of 155lb Deadlift 60 Wallballs 20lbs while partner holds chin over bar 40 Box Jumps alternating on 24″ box 200m Farmer’s Carry both partners carrying a barbell with 125lbs on it 20 … Continue reading

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WOD 9-26-14

Warm-up/Skills 8 Minute EMOM Every EVEN minute – 10 Bar Only Thrusters (or whatever rep count you can get done in LESS than 30 seconds.) Every ODD minute – 10 Kettlebell Swings (or whatever rep count you can get done … Continue reading

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WOD 9-25-14

Strength Overhead Squat WOD 12 Minute AMRAP 3 Back Squats 5 Overhead Squats 7 Bar Hop Burpees

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WOD 9-25-14

Skills & Warm Up 1 length of the gym each (weighted with kettle bells) – 3 ROUNDS 1. Lunges 2. Dipping Birds 3. Farmer’s Carry 4. Waiter Carry w/ plate 5. Bear Crawl Strength Bench Press – ONE PLUS WEEK … Continue reading

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WOD 9-24-14

Skills/Warm-up Snatch Drills – 15 minutes Strength 3 Rep Max – Overhead Squat (from the rack) – 20 minute time cap WOD AMRAP – 9 Minutes 3 Hang Power Snatches (1: 55/35, 2: 95/65, 3: 135/95) 5 Overhead Squats 7 … Continue reading

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WOD 9-23-14

Strength Back Squat WOD 30, 20, 10 Walking Lunges Knee Ups Air Squats

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