W.O.D.

  • 9.18.14

    Great turn out for the Nutrition Workshop with Coach Nate yesterday!  Looking forward to starting our challenge on Monday! 

    1. 3 RFT:
    30 Calorie Row
    30 KBS, 1.5pood,1pood
    30 BJ, 24/20

    2. Flexibility

    Resurgens Endurance - 3 x 1 mile with 5:00 rest intervals



  • 9.17.14

    Nutritional Workshop today with Coach Nate at 6:30pm.  The 6:30pm class will be cancelled to allow everyone to attend the workshop.  Make sure you attend the 5:15pm or 5:45pm class if you want to get a workout in. 

    Metcon: “The Chief”
    5 rounds of:  AMRAP 3:
    3 Power Cleans (135/95)
    6 Pushups
    9 Air Squats
    1 minute rest between rounds. Your score is total rounds, only full rounds count.


  • 9.16.14

    A) Skill: Double unders

    B) Metcon: "Annie"

    50, 40, 30, 20, 10 Double unders & sit-ups

    C) Flexibility

     


  • 9.15.14

    Metcon: “Open Test”
    AMRAP 20 of:
    50 Wall Balls, 20/14
    50 Double unders (3:1 Singles)
    40 Box Jumps, 24/20
    40 TTB
    30 C2B
    30 Burpees
    20 Power Cleans, 145/100
    20 Jerks, 145/100
    10 Snatches, 145/100
    10 Muscle ups

    *Scale as necessary
     

    Resurgens Endurance - 6 x 400m with 60 sec rest intervals


  • 9.14.15

    Rest Day!  

    Jesus said, "Come to me, all of you who are weary and burdened, and I will give you rest.  All of you, take up My yoke and learn from Me, because I am gentle and humble in heart, and you will find rest for yourselves.  For my yoke is easy and My burden is light."


  • 9.12.14

    Team WOD:  

    Teams of 3 - 20 burpee team buy-in to start.  Then 1 person works at a time.

    50-40-30-20-10 

    Burpee box jump overs

    Toes 2 bar

    Sumo deadlift high-pulls

    Alternating Kettlebell snatch

    - 20 burpee team cash-out


  • 9.11.14

    9/11 Never Forget  

    A) Mobility

    B) 3 RFT:

    75 Double Unders

    50 Air Squats

    400m run


  • 9.10.14

     1. Dead Lift

    1RM

    2. Squat

    7×5 Front Squats, across

    3. EMOMx7

    3 Squat Cleans – you choose the weight

    Resurgens Endurance - 2 x 1 mile with 5:00 rest interval

    Tomorrow - Mobility, Double unders.  Bring your rope!

     

  • 9.9.14

    Strict Press Biathlon

    800m Run

    21 Unbroken* Strict Press, 115/75

    800m Run

    18 Unbroken* Strict Press, 115/75

    800m Run

    15 Unbroken* Strict Press, 115/75

    *200m Run penalty must be completed any time the strict press is broken.  

    Focus on proper form.  Do not sacrifice technique for speed.  Choose your weight wisely.


  • 9.8.14

    1. Squat

    5×7 Front Squats, across – stay on track we will be retesting your 1RM shortly.

    2. “Karabel”

    10 RFT of:

    3 Power Snatches, 135/95

    15 Wall Balls

    *25 Minute time cap

    Resurgens Endurance - 5 x 400m with 60sec rest intervals

     


  • 9.5.14

    Nutritional Challenge will begin Monday, September 22nd!  More details to follow Friday! 

    Metcon: “PR FOR PAT”
    AMRAP 20 of:
    6 Power Cleans, 185/135
    12 Burpees
    18 TTB
    200m Run

    Resurgens Endurance - Saturday - 10k Time Trial

     

  • 9.4.14

    A) Strength - Deadlift
    Work up to a 3-rep Heavy

    B) EMOMx14
    Odd:  7 Dead Lifts, 70% of 3-rep
    Even:  200m Run

    Tomorrow - Toes 2 bar, power cleans

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