WOD Saturday, November 1, 2014

Teams of 3

200m Run Relay

-Then-

150 Push Presses (95/65)

150 Power Cleans

150 Burpee Bar Hops

*1 team member working at a time.

WOD Friday, October, 31, 2014

WARM-UP

Races

STRENGTH

EMOM x10min

10 KB Snatch or DB Snatch

WOD

Halloween Poker

Heart- Pull-Ups/Ring Rows

Diamond- OHS (95/65)

Club- Sit-Ups

Spade- KB Cleans (70/55) or DB Cleans (70/50)

Joker- 100 DUs

WOD Thursday, October, 30 2014

WARM-UP

10 Squat Cleans

5 KBS

10 Arm Haulers

200m Run

STRENGTH

10x1 F. Squat

WOD

1 k Row/Run 800

THEN:

21-15-9

KBS (70/55)

Burpees

WOD Wednesday, October, 29, 2014

WARM-UP

Clean Positioning (led by Coach) (bar)

Then:

10 Deads (bar)

5 Burpees

10 Box Jumps

High Knees/Butt Kickers

STRENGTH

Hang Squat Clean 10x2 65% Fast under bar or Stone Cleans

WOD

15min AMRAP

9 Deadlifts (225/115)

12 HR Push-ups

15 Box Jumps

WOD Tuesday, October, 28, 2014

WARM-UP

10 OHS

5 K2E

5 Snatch Deadlifts

5 Jerks behind neck

STRENGTH

1 RM OHS

WOD 

30 OHS (115/80)

30 TTB

20 Power Snatches (115/80)

20 TTB

10 Squat Snatches (115/80)

10 TTB

WOD Monday, October, 27, 2014

WARM-UP

5 Kip Swings

5 Dips

10 Deadlifts (bar)

5 Wall Walks

STRENGTH

4 MUs EMOM x 15min

WOD

"Diane"

21-15-9

Deadlifts (225/155)

HSPU

WOD Saturday, October 25, 2014

PARTNER WOD

"Double Grace"

60 Clean/Jerk (135/95), Stone (115/65)

AND

1000m Row

Split up "Grace" any way, as long as both athletes complete 30 reps.

Row: 1 Rower for both athletes. Must row 500m unbroken.

WOD Friday, October 24, 2014

WARM-UP

Sumo Wall Stretch (led by Coach)

300m Row

10 OHS (PVC)

20 DUs

10 Wall Balls

STRENGTH

3 RNDS NOT for Time

10 OHS (65/45) 2min

10 Squat Therapy 2min

WOD

AMRAP x 10min

15 Wall Balls

30 DUs

WOD Thursday, October, 23, 2014

WARM-UP

Burgener/Skill

400m Run

5 B. Squat, 3 sec Hold (bar)

5 Clean/Jerk (bar)

5 C2B

STRENGTH

On the min, 12min, same weight

Odd: Power Snatch and Squat Snatch

Even: 4 B. Squat

WOD

5RFT

5 Clean/Jerk (155/105)

10 C2B

WOD Wednesday, October 22, 2014

Warm up

Burgener/Skill

10 Clusters (bar)

5 Jerk Drops (bar)

5 OHS (bar)
5 Box Jumps

Strength

5x5 Squat Snatch

TNG 60%

WOD

"Triple Take"

3 Min AMRAP
10 Thrusters (95/65)
10 Pull ups

Rest 3 Min

3 Min AMRAP
10 Power cleans (95/65)
10 Burpees

Rest 3 Min

3 Min AMRAP
10 Jerks (95/65)
10 Box Jumps (24/20)

WOD Tuesday, October 21, 2014

WARM-UP

10 Squat Therapy into Wall Touch

10 KBS

10 Med Ball Sit-Up (feet off wall)

5 Pull-Ups

STRENGTH

10x2 Double KB OHS

WOD

5RFT

15 Pull-Ups

20 KBS (55/35)

25 Wall Balls (20/14)

WOD Saturday, October 18, 2014

Warm up

400m run

20 D.U.

5 Pull ups

5 Power Cleans (bar)

WOD

5RFT

4 Power Cleans (155/105) or Stone (145/95)

24 D.U.

10 Pull ups

WOD Friday, October 17, 2014

Warm-Up

5 Cal Row

10 Kip Swings

5 HSPU

10 Lat Box Jump

Skill

On the minute x 15 min

1 MU

2 MU

3 MU

If you fail, start back at 1.

WOD

10 min AMRAP

6 HSPU

9 Box Jumps (30"/24")

12 Cal Row

WOD Thursday, October 16, 2014

WARM-UP

10 TTB

5 High Hang Squat Cleans

5 Jerk Drops

10 Leg Swings

SKILL

Clean/Jerk Work

High Hang Squat Clean + Jerk

Work up to a moderate weight NOT 1RM

WOD

"13.4"

7min AMRAP

3 C/J

3 TTB

6 C/J

6 TTB

9 C/J

9 TTB

12 C/J

12 TTB

WOD Wednesday, October 15, 2014

Warm-Up

Burgener/Trans

10 Snatch Deadlifts

10 Air Squats

10 Push Press

5 Scorpions

Skill

1 RM Snatch

WOD

5 RFT

5 MUs

10 Shoulder to Overhead (165/115)

WOD Tuesday, October 14, 2014

WARM-UP

5 Power Snatch (Bar)

10 Box Jumps

200m Row

5 KB OHS

10 TTB

SKILL

3 Rounds

Max DUs in 2min

1min Rest

WOD

"11.1"

10min AMRAP

30 DUs

15 Power Snatches (75/55)

WOD Monday, October 13, 2014

Warm-Up

Burgener

5 Thrusters w/ Bar

5 Jerk Drops w/ Bar

10 Scorpions

5 Burpees
200m Run

Skill

5x5 TNG Squat Snatch

EMOM 60% or less

WOD

For Time

30 Thrusters (115/80)

30 Pull-Ups

30 Power Cleans (115/80)

30 Burpees

30 Jerks (115/80)

30 Box Jumps (24"/20")

WOD Friday, October 10, 2014

Warm-Up

Burgener

-then-

250m Row

10 Air Squats (Banded)

10 Pull-Ups

5 Dips

Skill

10x1 Snatch EMOM @ 70-75% 1RM

WOD

"Nasty Girls"

3RFT

50 Squats

7 MUs

10 Hang Power Cleans (135/95)

WOD Thursday, October 9, 2014

Warm-Up

200m Row

10 Box Jumps

10 Air Squats

5 Push-Ups

200m Run

Skill

5-4-3-2-1

WOD

"Fight Gone Bad"

3 Rounds

1 min Wall Balls (20/14)

1 min Sumo Dead High Pull (75/55)

1 min Box Jumps (20"/16")

1 min Push Press (75/55)

1 min Cal Row

1 min Rest

WOD Wednesday, October 8th, 2014

Warm-Up

10 B. Squat (Bar 3 Hold)

5 Burpees

5 Pull-Ups

5 Spiderman Push-Ups

Skill

4x7 B. Squat Across

WOD

"Tabata"

8 Rounds: 20 on: 10 off

1 Round =

Pull-Up

Push-Up

Sit-Up

Air Squat

WOD Tuesday, October 7, 2014

Warm-Up

5 Kip Swings

5 Knees 2 Feet

Calf/Ach Stretch

20 Box Touches

Skill

EMOM x 8min

10 TTB + 20 DUs

WOD

3 RFT

500m Row

12 Burpees

21 Box Jumps (24/20)

WOD Monday October 6, 2014

Warm up

Bergener 

Then:

10 DU

5 Squat cleans

10  Jerk Drops

10 Banded squats 3 sec hold

Strength

3 sets of a Heavy

Squat clean + F. Squat  3 sec hold + Jerk

WOD

10-8-6-4-2 Squat Snatch (115/80)

50 DU between each set  

WOD Saturday, October 4, 2014

Warm-Up

10 Partner Med ball sit up

10 Partner Wall balls

10 Partner Push ups

400m Run

WOD

3 RFT

30 Squat cleans (95/65) or Stone Cleans (65/35)

30 Burpees

30 Sit ups

Each person must do 1/2 the reps for each movement. 

WOD Friday October 3, 2014

Warm up

10 TTB

5 Jerk Drops (bar)

5 Air Squats

5 Dips 

400m Row

Strength

EMOMx15min

Min 1 : 1 Muscle up

Min 2 : 2 Muscle ups

Min 3 : 3 Muscle ups

If fail start over at 1 Muscle up

Scale with:

Hips 2 bar/ Ring dips

Pull ups/ Dips

Ring row/ Box Dips

Wod

5 RFT

5 Jerks (155/105)

10 Box Jump Overs (24/20)

WOD Thursday, October, 2 2014

Warm-Up

Burgener Skill

10 Air Squats

10 Box Jumps (Lat)

5 Ring Rows

Skill

4x7 B. Squat Across

WOD

2 RFT

12 OHS (135/95)

12 Burpees

9 Power Snatch (135/95)

9 Burpee Box Jumps (20"/16")

6 Squat Snatch (135/95)

6 Burpee C2B