• 101030 Saturday

    101030 Saturday

    Strength/Skill Work Hang power snatch: Spend 15 minutes working up to a heavy set of 3 WOD 10 snatches (power or full…just get the bar overhead in a locked out position) 5 rounds of Cindy 10 snatches 3 rounds of Cindy 10 snatches 1 round of Cindy For time. Cindy= 5 pullups, 10 pushups, 15 […]

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  • 101029 Friday “Paris”

    101029 Friday “Paris”

    Strength/Skill Work Pistol: Complete 4-5 sets per leg either working for how deep you can get in the squat or if you have an unassisted pistol then add weight. WOD 3 Rounds of: 400m run 21 kettlebell swings 12 burpees For time. This WOD was last completed on 100820. Reminder: Today is Friday please wear […]

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  • 101028 Thursday

    101028 Thursday

    Strength/Skill Work Split Jerk: Spend 15 minutes working up to a heavy set of 2 WOD 4 Rounds of: 5 Power cleans (~80% of your 3 or 5RM power clean not to exceed 155/105lbs) 15 box jumps (24/20″) 200m run 1 minute rest b/w rounds Post your overall time minus 3 minutes to comments.

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  • 101026 Wednesday

    101026 Wednesday

    Strength/Skill Work Deadlift: Working towards a new 5RM WOD 400m run 20, 16, 12, 8, 4 Push-press (Use 75% of your Push-press 5RM not to exceed 115lbs/75lbs) Push-ups 400m run For time. (Run at the very beginning and the very end only.)

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  • 101026 Tuesday

    101026 Tuesday

    Strength/Skill Work Overhead squat: Work to add 5lbs to your previous 5RM or see your coach for work sets if you missed at your previous 5RM attempt. WOD Complete 60 seconds of work at each of the following stations with 60 seconds of rest before beginning again. Complete 3 total rounds. Burpee tire jump throughs […]

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  • 101025 Monday

    101025 Monday

    Strength/Skill Work Front squats: With 80% of your 5RM complete 4 sets of max reps in 30 seconds at the top of every 3 minutes WOD NOT for time and in no particular order complete: 500m row (emphasis on technique) 12 GHD sit-ups Mobility work for the thoracic spine/shoulders 400m run 12 GHD sit-ups 500m […]

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  • 101024 “Muscles I Never Knew I Had”

    101024 “Muscles I Never Knew I Had”

    In the first workout with the Front Squats our goal was to move faster. The second workout goes without saying, we’re trying to move something heavier. These fall under the equation Force (needed to move something) = Mass (how heavy the object is) x Acceleration (how fast its moving). What I didn’t tell you was […]

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  • 101023 Saturday “Carolina Challenge ’09”

    101023 Saturday “Carolina Challenge ’09”

    Strength/Skill Work: Thruster 3-3-3 (Not meant to be a 3 rep max, but work to get above your weight for the WOD by the 2nd or 3rd set.) WOD 125 Double unders (375 single unders) 100 squats 75 kettlebell swings (53/35lbs) 50 burpees 25 thrusters (~70% of your thruster 5RM not to exceed 115/75lbs) For […]

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