• 090925 Friday “Lunging Annie”

    090925 Friday “Lunging Annie”

    Strength/Skill Work: Deadlift* WOD 50 double unders 50 sit-ups 100 ft overhead walking lunge (45/25lb plates) 40 double unders 40 sit-ups 100 ft overhead walking lunge 30 double unders 30 sit-ups 100 ft overhead walking lunge 20 double unders 20 sit-ups 100 ft overhead walking lunge 10 double-unders 10 sit-ups 100 ft overhead walking lunge […]

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  • 090924 Thursday “Dawn of the Dead”

    090924 Thursday “Dawn of the Dead”

    Strength/Skill Work: Pistols (one-legged squats) WOD As many rounds as possible in 15 minutes of: 10 deadlifts (185/115lbs or ~50% DL 1RM) 400m run

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  • 090923 Wednesday “Siamese Twins”

    090923 Wednesday “Siamese Twins”

    Strength/Skill Work: Power Clean Optional work-sets: Power clean+clean @ 75% x4 sets WOD Max reps of the following exercises are to be completed within the allotted time. Couplet A 4 rounds of: 40 seconds Hang Power Clean (M-115lbs, W-75lbs or ~60% of today’s max power clean) 20 seconds rest 40 seconds Ring Dips 20 seconds […]

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  • 090922 Tuesday “Lordy, lordy…”

    090922 Tuesday “Lordy, lordy…”

    Strength/Skill Work: Push-press WOD 40 double unders (120 singles jumps) 40 push-ups 40 box jumps 40 push press (50-60% of today’s max) 40 power cleans (same as push-press) For time.

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  • 090921 Monday “WP Trouble”

    090921 Monday “WP Trouble”

    Strength/Skill: Overhead Squats WOD: 3 Rounds for Time: 9 Pullups 12 Burpees 15 Front Squats (Use a weight that you can get all 15 front squats without setting bar down, approximately 50-60% of 1rm)

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  • 090919 Saturday “Adepto Animum”

    090919 Saturday “Adepto Animum”

    Strength/Skill Work: Sprint mechanics and POSE distance running WOD: With a continuously running clock, each round starts at the 5 minute mark: Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 400m Run. Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 400m Run. Round 3: Same as Round […]

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  • 090918 Friday “The Great Heights”

    090918 Friday “The Great Heights”

    Strength/Skill Work: Thruster WOD Complete as many rounds as possible in 12 minutes of: 15 Ball slams 9 pull-ups 7highbox jumps (28″/24″ or whatever if challenging but allows you to be confident that you can get up there!)

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  • 090917 Thursday “Dutch”

    090917 Thursday “Dutch”

    Strength/Skill Work: Hang Power Clean WOD There are two variations of today’s work-out. Which version you do will depend on your skill level with the overhead squat. Some do not have the shoulder/hip flexibility in theOHSto get the intended stimulus from this work-out. Ultimately the coaches will tell you which work-out to use. For those […]

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