Workout of the Day (WOD)

WOD Thursday 8-28-2014


Thursday, August 28th, 2014

Today’s WOD:

08282014 WOD

Results…
Members results for 8-28-2014 WOD

WOD Wednesday 8-27-2014


Wednesday, August 27th, 2014

Warm Up

  • 200-Meter Run
  • 15 Air Squats
  • 200 – Meter Run
  • 5 Walkouts
  • 5 Sampson Stretches
  • 1-minute Plank Hold

a.) Back Squats to the Ball

  • 7 x 5 reps

b.) Deadlifts – 3 rep Max

c.) WOD – EMOM for 14 Minutes

  • On odd minutes do 7 Deadlifts of 70% 3-Rep Max
  • On even minutes do 200-Meter Run

¬†Results…

WOD Results 8-27-2014

WOD Tuesday 8-26-2014


Tuesday, August 26th, 2014

a.) Warm Up – 2 Rounds – 45# Bar

  • 10 Deadlifts
  • 10 Hang Power Cleans
  • 10 Front Squats
  • 10 Presses

b.) Sit in Squat position for 3 minutes

c.) 2 Hang Cleans (or Squat Cleans) and 1 Jerk  ( any Press)

d.) WOD – 3 Rounds –

  • 10 Hang Power Cleans – 135#/95#
  • 15 Pull Ups
  • 20 Kettle Bells
  • 200-meter Run (1st round) /400-meter Run (2nd round) / 800-meter Run (3rd round)

 

WOD Monday 8-25-2014


Monday, August 25th, 2014

Warmup and Workouts for 8-25-2014

WOD Friday 8-22-2014


Friday, August 22nd, 2014

Warm up: 800-Meter Run w/stops on the way:

  • Stop at 400-meters
    • 10 Jumping Jacks
  • Stop at Flag Pole
    • 10 Push Ups
    • 15 Air Squats
  • Head back to Box

WOD:

Workout of the Day

WOD Thursday 8-21-2014


Thursday, August 21st, 2014

Part A: Bench Press @ 80 %

5 rounds of 5 reps each

Write your highest weight on the whiteboard.

 

Part B: 12-Minute Metcon

  • 1 Rope Climb – Rx = touch the beam top
  • 10 Good Mornings w/45# bar
  • 12 Shuttle Runs = marked in the parking lot

Write your rounds and points on the whiteboard.

WOD Wednesday 8-20-2014


Wednesday, August 20th, 2014

Today’s WOD:

  • 25 High Pulls – 45#
  • 400-Meter Run
  • 25 Abmat
    ~~~~~~~
  • 25 High Pulls – 45#
  • 400-Meter Run
  • 25 Toes to Bar
    ~~~~~~~
  • 25 High Pulls – 45#
  • 400-Meter Run
  • 25 Thrusters – 95# Rx
  • ~~~~~~~
  • 25 High Pulls – 45#
  • 400-Meter Run
  • 35 Ball Slams

WOD Tuesday 8-19-2014


Tuesday, August 19th, 2014

Today’s WOD is the Filthy Fifty : 30 Minute Time Cap

  1. 50 Box Jumps (24″/20″)
  2. 50 Jumps Pull Ups
  3. 50 Kettle Bell Swings (45#/35#)
  4. 50 Walk Lunges (50 steps)
  5. 50 Knees to Elbows
  6. 50 Push Press (45# bar)
  7. 50 Back Extension
  8. 50 Wall Ball (20#/14#)
  9. 50 Burpees
  10. 50 Double Unders (150 regular)

Write your time on the whiteboard.

WOD Monday 8-18-2014


Monday, August 18th, 2014

Warm Up

  • Stretch Out
  • 800-Meter Run
  • Rest 30 seconds
  • 400-Meter Run

Part A – 7 Minutes – EMOM

  • 1 Strict Press – 75#/45#
  • 2 Push Press
  • 3 Push Jerks

WOD – Part B

Reps: 10 ~ 9 ~ 8 ~ 7 ~ 6 ~ 5 ~ 4 ~ 3 ~ 2 ~ 1

  • Push Jerk – 115#/75#- Rx = 135#
  • Pull ups – Chest to Bar
  • Box Jumps 24″/20#

Write your time on the white board.

 

WOD Friday 8-15-2014


Friday, August 15th, 2014

Today’s WOD is a 5-Rounder for Time!

  • 5 Overhead Squats < 135#
  • 10 Toes to Bar
  • 15 Dumbbell Hang Squat Cleans – 35#
  • 20 Double Unders

Write your time on the whiteboard.