8/27/2015 – Thursday

Warmup
15-10-5
Double unders
Sit ups (Rx+ athletes GHD)
Then

3 wall walks
10 pistols or one-leg box squats. (Stand on edge of a box and gradually lower your body and gradually bring it back up, trying to replicate a pistol)

Skill / Strength
Overhead Squat
EMOM, 10 min
5 OHS @ 60% of 1rm

WOD
“I Love My Ball”
5 rounds
10 push ups on the ball
10 sit ups with the ball
10 ball slams
400 m run with the ball
RX – 20/15

Posted in WOD

8/26/2015 – Wednesday

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Warmup
15-10-5
Double unders

Sit ups (Rx+ athletes GHD)
Then
3 wall walks
10 pistols or one-leg box squats. (Stand on edge of a box and gradually lower your body and gradually bring it back up, trying to replicate a pistol)

Skill / Strength
Power Snatch
3 position power snatch
(High Hang, Hang, Floor)

1×1 65%
1×1 70%
1×1 75%
2×1 80%
Continue 1×1 and add weight until failure
-rest 90 seconds in between sets-

WOD
3 Rounds
Start at any station BUT last station is REST!
2 min max effort
– row (cals)
– double under (singles /3)
– wall balls (14/10)(20/14)(30/20)
– rest (make sure it’s a max effort rest!!! :P)

Posted in WOD

8/25/2015 – Tuesday

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Warmup
15-10-5
Double unders
Sit ups (Rx+ athletes GHD)
Then

3 wall walks
10 pistols or one-leg box squats. (Stand on edge of a box and gradually lower your body and gradually bring it back up, trying to replicate a pistol)

Skill / Strength
SALLY
Trainer plays “Flowers” by Moby.
Go to bottom of the squat when song says “bring sally down” and hold until song says “bring sally up.”
Scaled – air squats or light weight
RX – 95/65
RX+ – 135/95

WOD
EMOM
5 kettle bell facing burpees
Fill the remaining time in the minute with kettle bell swings.
EMOM is completed when you reach 125 kettle bell swings.
Scaled – 35/26
RX – 53/35
RX+ – 70/53

Posted in WOD

8/24/2015 – Monday

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Warmup
15-10-5
Double unders
Sit ups (Rx+ athletes GHD)
Then

3 wall walks
10 pistols or one-leg box squats. (Stand on edge of a box and gradually lower your body and gradually bring it back up, trying to replicate a pistol)

Skill / Strength
Power Clean + Jerk
3 Position + 1 Jerk
3 position power clean and jerk
(High hang, hang, floor) + 1 jerk (after the 3 positions)
1×1 65%
1×1 70%
1×1 75%
2×1 80%
Continue 1×1 and add weight until failure
-rest 90 seconds in between sets-

WOD
15 min AMRAP
10 Deadlift
10 Handstand push-ups
Scaled – (*PRIORITY*) 30 sec Handstand Hold and 10 strict kettle bell press. OR 20 box pike press.
(use appropriate weight)
RX- 155/105
RX+ – 185/135, deficit HSPU (45#/25#)

Posted in WOD

08/22/2015 Saturday

CF 428

Metcon
2 rounds for time
20 wall balls (20/14) RX+(30/20)
30 push-ups
40 box jumps (24/20) RX+(30/24)
50 squats
run 400 meters

10:30: Free Class
2 rounds
10 wall balls (14/10)
15 push-ups
20 box jumps (24/20)
25 squats
run 400 meters

Posted in WOD

8/21/2015 – Friday

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Warmup
400 Meter Run w/ Slam Ball
2 Bear Crawls (rig distance)
10 Lateral Box Jump Over
10-20 toes to bar

Skill
Hollow Rock (12 Min EMOM)
Hollow Rock Holds Р30 seconds on/30 seconds off

WOD
30 Minute Partner AMRAP
Parnter 1:
6 Rope Climbs (2:1)
8 Thrusters (75/55) (115/75) (155/115)
12 Bar Facing Burpees
Partner 2:

400M Run w/ Sand Bag (45/25)

Posted in WOD

8/20/2015 – Thursday

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Warmup
400M Run w/ Slam Ball
2x Bear Crawl Rig
10 Lateral Box Jump Over
10-20 Toes to Bar

Skill / Strength
10 Min O.T.M.
5- SDLHP
5- Box Jumps
Scaled- appropriate KB weight

RX- 95/65 (24/20)
RX+ 135/95 (30/24)

WOD
21-15-9
Power Snatch
Push-ups
Overhead Squats
Scaled – 55/35

RX – 75/55
RX+ 95/65, HSPU FOR PUSH UPS

Posted in WOD

8/19/2015 – Wednesday

IMG_0187

Warmup
400M Run w/ Slam Ball
2x Bear Crawl Rig
10 Lateral Box Jump Over
10-20 Toes to Bar

Strength
Shoulder Press
1×5 @ 65%
2×5 @ 75%
1×5 @ 85%

Zots Press (3RM)

WOD
Tabata
Row for Cal.
Russian Twists (use appropriate weight)
Double Unders (single divide by 3)
Goblet Squats (35/26)(53/35)(70/53)

Posted in WOD

8/18/2015 – Tuesday

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Warmup
400M Run w/ Slam Ball
2x Bear Crawl Rig
10 Lateral Box Jump Over
10-20 Toes to Bar

Skill
Scaled – 50 pull-ups
100 sit-ups
RX – 35 chest to bar
75 slam ball sit-ups (20/15)
RX+. 25 bar muscle-ups
50 GHD Sit-ups
Complete in any order.

WOD
Death by hang power clean:
Start with one hang power clean, add 1 rep every successive minute.
Scaled – 65/45
RX – 95/65
RX+ – 135/95

Posted in WOD

8/17/2015 – Monday

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Warmup
400M Run w/ Slam Ball
2x Bear Crawl Rig
10 Lateral Box Jump Over
10-20 T2B

Strength
Back Squat
Bottom of the squat hold (3 sec) explode out of the bottom
2×5 @ 60%
2×5 @ 65%
2×5 @ 70%
2×5 @ 75%

WOD
20 minute AMRAP
200M Run
15 WB (10/8)(14/10)(20/14)
15 Burpees
15 KBS (35/26)(53/35)(70/53)

Posted in WOD