W.O.D.

  • 3.5.14

    1. Mobility

    2. Conditioning

    Tabata Mash: 8 rounds a piece for each movement, 20 seconds of work followed by 10 seconds of rest

    Burpees

    Russian Kettlebell swings 53/35

    Medball cleans 20/14

    Row (calories)

    Abmat sit-ups


  • 3.4.15

    1. EMOMx14
    Odd: 7 PC at 135/95 + 30 Double unders
    Even: 7 Slam balls + 7 WB, 30/20

    2. EMOMx10
    Odd: 3 Hang power cleans at 135/95 + 30 Double unders
    Even: 3 Muscle ups + 7 WB, 30/20


  • 3.3.15

    1. Conditioning
    3 Minutes: Row for Calories
    3 Minutes: Burpee Box Jump Overs (20 inches)
    2 Minutes: Row for Calories
    2 Minutes: Burpee Box Jump Overs (20 inches)
    1 Minute: Row for Calories
    1 Minute: Burpee Box Jump Overs (20 inches)

    2. Skills
    EMOMx6:
    5 Strict HSPU + 5 Kipping HSPU


  • 3.2.15

    1. Squat
    5×3 Overhead Squat

    2. Conditioning
    AMRAP 15
    30 Jumping Lunges
    30 Kettlebell Swings (53/35)
    30 Push-Ups


  • 3.1.15

    Rest Day!  

    Let your conversation be always full of grace, seasoned with salt, so that you may know how to answer everyone.  Colossians 4:v6


  • 2.27.15

    The 2015 Open Begins!!!  If you have signed up for the Open your workout must be judged and scored!  Good luck everyone! 

    Workout 15.1
    Complete as many rounds as possible in 9 minutes of:
    15 toes-to-bars
    115-lb. deadlifts, 10 reps
    115-lb. snatches, 5 reps

    Workout 15.1a
    6 minutes to find 1-rep-max clean and jerk

    Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.


  • 2.26.15

    1. Mobility 

    2. Conditioning:

    4 rounds for time of:
    95-lb. sumo deadlift high-pulls, 10 reps
    95-lb. push presses, 10 reps
    95-lb. back squats, 20 reps


  • 2.25.15

    1. Snatch
    EMOMx7: Power Snatches, climbing
    Min 1: 7 reps
    Min 2: 6 reps
    Min 3: 5 reps
    Min 4: 4 reps
    Min 5: 3 reps
    Min 6: 2 reps
    Min 7: 1 rep

    2. Clean
    EMOMx7: Power Cleans. climbing
    Min 1: 7 reps
    Min 2: 6 reps
    Min 3: 5 reps
    Min 4: 4 reps
    Min 5: 3 reps
    Min 6: 2 reps
    Min 7: 1 rep

    3. Thruster
    EMOMx7: Thrusters. climbing
    Min 1: 7 reps
    Min 2: 6 reps
    Min 3: 5 reps
    Min 4: 4 reps
    Min 5: 3 reps
    Min 6: 2 reps
    Min 7: 1 rep


  • 2.24.15

    1. Conditioning
    AMRAP 8:
    15 Cal Row
    15 Wall Balls, 20/14

    2. Conditioning
    3 RFT:
    10 Deadllifts, 275/185
    10 Bar Facing Burpees


  • 2.23.15

    1. Squats
    A. 3-Rep Heavy Front Squat
    B. 10-Rep Heavy Back Squat

    2. Burner
    5 RFT:
    10 Burpees
    35 Double unders

    Tomorrow - OHS

  • 2.22.15

    Rest Day!  

    The Lord is my light and my salvation - whom shall I fear?  The Lord is the stronghold of my life - of whom shall I be afraid?  Psalm 27:v1


  • 2.20.15

    1. Conditioning:
    15-12-9:
    Thruster (115/80)
    Slam balls 30/20
    Immediately into…
    15-12-9:
    Burpee BJ (24/20)
    HSPU


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