Workout of the Day (WOD)

WOD Friday 10-10-2014


Friday, October 10th, 2014

Skill Practice

a: Handstands, Handstand Push Ups, Wallwalk

  • 10-Minute Practice

b: Muscle Ups – Techniques & Questions

  • 10-Minute Practice

Metcon – 21 ~ 15 ~ 9 Reps

  • Overhead Squats- 115#/75#, 95#/65#
  • Knees to Elbows

Write your stats on the whiteboard!

 

WOD Thursday 10-9-2014


Thursday, October 9th, 2014

WOD – 4 Rounds for Time

  • 400-Meter Run
  • 10 Overhead Squats
  • 12 Weighted Step Ups – 20#

Write your time and weights on the whiteboard.

WOD Wednesday 10-8-2014


Wednesday, October 8th, 2014

Skill: Hang Squat Snatch

Search for 1-Rep Max

WOD A – EMOM – 15 minutes

Hang Squat Snatch

  • 2 reps @ 60 – 70% minutes 0 – 6
  • 2 reps @ 70 – 80% minutes 6 – 12
  • 1 rep   @ 80 – 90% minutes 12 – 15

WOD B – 12 Minutes

  • 6 Toes to Bar
  • 6 Hang Squat Snatch
  • 6 Wall Balls – 20#/14#

WOD Tuesday 10-7-2014


Tuesday, October 7th, 2014
  • 10 Deadlifts – 135#/95#
  • 15 Box Jumps – 24″/20″
  • 15 Deadlifts – 185#/135#
  • 15 Box Jumps – 24″/20″
  • 20 Deadlifts – 225#/155#
  • 15 Box Jumps – 24″/20″
  • 25 Deadlifts – 275#/185#
  • 15 Box Jumps – 24″/20″

Write your time and weights on the whiteboard.

Remember to stretch for flexibility!

WOD Monday 10-6-2014


Monday, October 6th, 2014

Part A: Best Back Squat

1 Rep Max – 15 minutes

Part B: Metcon – 15-Minute AMRAP

  • 10 Overhead Walk Lunges – 45#/25#
  • 10 Pull Ups
  • 30 Double Unders (75 regular jump ropes)

Part C: Xtra

  • Tabata Planks

Record your weight, reps, and xtra on the whiteboard.

WOD Friday 9-19-2014


Friday, September 19th, 2014

friday-wod-2014-09-19

WOD Tuesday 9-16-2014


Tuesday, September 16th, 2014

Skill Practice

  • Hand Stand Progressions

Warm Up

  • 5 Sled Pulls – heavy weight
  • 7 Broad Jumps
  • 10 Ball Slams

WOD –>  18 minute time cap

Reps-> 21 ~ 18 ~ 15 ~ 12 ~ 9 ~ 6 ~ 3

  • Wall Balls – 20#/14#
  • Deadlifts – 115#/75#
  • Box Jumps – 24″/20″

WOD Monday 9-15-2014


Monday, September 15th, 2014

Push Press and Burpees

WOD Friday 9-12-2014


Friday, September 12th, 2014

Warm Up – 2 Rounds of…

  • 200-Meter Run
  • 10 Sumo Deadlift High Pulls – Light weight
  • 10 Ball Slams
  • 5 Sampson Stretches

WOD – 4 Rounds of declining reps for deadlifts with Run in between rounds

  • 21 Deadlifts – 225# Rx
    • 400-Meter Run
  • 18 Deadlifts – 225# Rx
    • 400-Meter Run
  • 15 Deadlifts – 225# Rx
    • 400-Meter Run
  • 12 Deadlifts – 225# Rx

WOD Sunday 9-7-2014


Sunday, September 7th, 2014
Warm Ups, WOD and Results for Sunday 9-7-2014

Warm Ups, WOD and Results for Sunday 9-7-2014