WOD Saturday, February 28, 2015

WARM-UP

10 Partner WB

10 Partner WB Sit-Ups

10 Partner Push-Ups

Partner Carry

5 Junkyard Dogs

PARTNER WOD

100 WB

100 Pull-Ups

WOD Thursday, February 26, 2015

STRETCH

Calf

WARM-UP

5 DB/KB Snatch

10 Push-Ups

10 Goblet Squats

10 Cal Row

5 Long jumps

STRENGTH

10 Rounds(5 rounds each person)

Partner Rowing

30 Cals

WOD

3 RFT

10 push ups
5 snatch each arm (55/35)
10 air squats

WOD Wednesday, February 25, 2015

STRETCH

Banded Shoulder

WARM-UP

Burgener/Skill

10 Cal Row

10 Dips

10 Pull-Ups

10 Down & Finish

STRENGTH

EMOM x 10

Odd: 200m Row

Even: 4 MUs

WOD

"Randy"

12 min Cap

75 Snatches (75/55)

WOD Tuesday, February 24, 2015

WARM-UP

10 Push-Ups

10 Front Squats

10 Cleans

10 Pass Throughs

20 Mtn Climbers

WOD

"Keep Moving"

30 min AMRAP

1 strict HSPU

2 Squat Cleans (225/155 Unbroken T&G)

3 Burpee Bar Hops

WOD Monday, February 23, 2015

STRETCH

Banded Squats

WARM-UP

Burgener/Skill

-then-

5 Deadlifts

5 Cleans

5 Front Squats

10 Arm Circles

STRENGTH

5 Complexes

1 Deadlift + Hang Clean + Hang Squat Clean (Heavy)

WOD

12min cap

1000m Row

30 hang Snatches (135/95)

50 Pull-Ups

WOD Saturday, February 21, 2015

WARM-UP

Snatch Positioning

Snatching x 10 Coach

10 Kip Swings/ 10 Air Squats/ 10 Cal Row/ 10 Spiderman Push-Up

WOD

10 RFT

10 TTB

10 Snatch (95/65)

1 person completes round.

WOD Friday, February 20, 2015

STRETCH

Spiderman

WARM-UP

Burpee Box Jump Races (5 Boxes)

STRENGTH

1 RM Clean

WOD

21-15-9

8min cap

Cleans (135/45)

Ring Dips

WOD Thursday, February 19, 2015

STRENGTH

Calf

WARM-UP

10 Arm Haulers

10 Front Squats

10 Deadlifts

10 KBS

10 Leg Swings

STRENGTH

"Set Up"

WOD

"Dork"

25min csp

33 Front Squats (185/125)

15 Burpees

33 Deadlifts

15 Burpees

33 KBS (70/55)

15 Burpee

WOD Wednesday, February 18, 2015

STRETCH

Forearm Smash

WARM-UP

2 Stones

5 Pull-Ups

5 Push-Ups

10 Air Squats

High Knee/ Butt Kicker

STRENGTH

EMOM x 10 min

Odd: 1 Bar Complex

1 K2E + 1 TTB + 1 Pull-Up + 1 C2B + 1 Bar MU

Even: 20 Air Squats

WOD

12 min AMRAP

2 stones 2 shoulder (145/95)

Stone Carry Down & Back/ Yoke (300/200)

2 stones 2 shoulder

10 Pull-Ups

5 Burpees

WOD Tuesday, February 17, 2015

STRETCH

Banded Shoulder

WARM-UP

Burgener/Skill

10 Push-Ups

20 DU

10 Snatch

10 TTB

STRENGTH

EMOM x 10 min

Odd: 10 HSPU

Even: 40 DUs

WOD

"Isabel"

10min cap

30 Snatches (135/95)

POST

4x6 MUs

WOD Monday, February 16, 2015

STRETCH

Glut

WARM-UP

10x Good Mornings

10 Deadlifts

10 Lat Box 

100m Row

Lat Lunges

STRENGTH

Work up to a heavy 3 rep Deadlift

WOD

"Christine"

3 RFT

500m Row

12 Deadlifts (Body weight)

21 Box Jumps (24/20)

WOD Saturday, February 14, 2015

WARM-UP

10 Push-Ups

10 Front Squats

10 Cleans

10 Pass Throughs

20 Mtn Climbers

PARTNER WOD

"Keep Moving"

30 min AMRAP

1 strict HSPU

2 Squat Cleans (225/155)

3 Burpee Bar Hops

WOD Friday, February 13, 2015

STRETCH

Calf

WARM-UP

High Knee/Butt Kicker

10 Box Jumps

10 Power Cleans

10 KB/DB Row

100m Row

STRENGTH

Max height Box Jump with running start.

* Winner gets free Kill Cliff!

WOD

10 min AMRAP

200m Row

7 Power Cleans (135/95)

7 C2B

WOD Thursday, February 12, 2015

STRETCH

Couch

WARM-UP

Spiderman Stretch: 10

10 Air Squats

5 HSPU

20 Box Touches

5 Long Jumps

STRENGTH

Movement Standards

"No Reps"

WOD

14.5

21-18-15-12-9-6-3

Thrusters

Bar Facing Burpees

WOD Wednesday, February 11, 2015

STRETCH

Adductor Roll

WARM-UP

10 Junk Yard Dogs

-then-

Class Snatch Position: PVC more through Pocket/Launch/Floor as called out along with Squat Snatch in from any position. Must hold bottom squat until told to recover.

STRENGTH

EMOM x 6 min

Odd: 15 Cal

Even: 10 Burpees

WOD

5 RFT

6 Power Snatch (135/95)

12 Box Jump Overs (24/20)

WOD Tuesday, February 10, 2015

STRETCH

Forearm

WARM-UP

10x Split Jerk footwork (Class: Back rack PVC)

-then-

10x Thruster

Pendulum Walk

10x Push-Ups

10X Leg Swings

STRENGTH

4x6 Jerks @ 65% Across

WOD

EMOM x 14 min

Odd; 5 Burpee Bar Hop + AMRAP Thruster (95/65)

Even: Rest

Score = Thrusters

WOD Monday, February 9, 2015

STRETCH

Shoulder Opener

WARM-UP

10 Cal Row

10 Kip Swing

10 Banded Squats

10 Cleans

5 Pull-Ups/Dips

STRENGTH

Movement Standard "No Reps"

WOD

14.4 (1 person judges)

14 min AMRAP

60 Cal Row

50 TTB (Scale: toes over waist)

40 Wall Balls

30 Cleans

20 MUs

WOD Saturday, February 7, 2015

WARM-UP

5 Kipping Swings

5 Cleans

5 Push Jerk

10 Med Ball Cleans

10 Scorpions

PARTNER WOD

Alternate every minute.

1 person is always resting.

EMOM x 24min

Min1: 5 Wall Balls + 5 Cleans

Min 2: 5 Wall Balls + 5 TTB

Min 3: 5 WB + 5 Push Jerk

WOD Friday, February 6, 2015

STRETCH

Adductor Roll

WARM UP

10 Jerk Drops

10 Squat Cleans

10 Strict Press

10 Leg Swings

10 Banded Squats

STRENGTH

Work up to a heavy Clean & Jerk 

20 min, 1 every 2 min

WOD 

"Heavy Grace"

10 min Cap

30 Clean & Jerk (225/155)

-or-

Stone (145/95)

-or-

Axle (185/135)

WOD Thursday, February 5, 2015

STRETCH

Forearm Smash

WARM UP 

10 Thrusters

5 KBS

10 Push-Ups

10 Arm Circles

Couch Stretch

STRENGTH

5 sets of 2 f. squats + 1 Thruster

WOD

"Nate"

20 min AMRAP

2 MUs

4 HSPU

8 KBS (70/55)

WOD Wednesday, February 4, 2015

STRETCH

Calf/Glut

WARM UP

10 Deadlifts

5 Lat Box Jumps

Spiderman Stretch

Sprint Down & Back

5 Long Jumps

STRENGTH

Warm up Deadllift

WOD

"14.3" 8 min AMRAP

10 Deadlifts (135/95)

15 Box Jumps

15 Deadlifts (185/135)

15 Box Jumps

20 Deadlifts (225/155)

15 Box Jumps

25 Deadlifts (275/185)

15 Box Jumps

30 Deadlifts (315/205)

15 Box Jumps

35 Deadlifts (365/225)

WOD Tuesday, February 3, 2015

WARM UP

5 Kip Swings

10 Leg Swings

Pend Walk

10 Box Jumps

SKILL

EMOM x 12 min

E: 5 C2B

O: 10 HSPU

WOD

"Poker"

Heart- Burpee

Diamond- Sit-Up

Spade- KB Snatch

Club- Squat

WOD Monday, February 2, 2015

STRETCH

IT work

WARM UP

Burgener/ Skill

10 Jerk Drops

10 Air Squats

10 Cal Row

10 Deadlifts

STRENGTH

Warm Up Movements

WOD

15 min Cap

"Strongman" 

2015 Body Work

20 Snatch

20 F. Squats

20 Cleans/Jerks

                20 Deadlifts                 

(one bar, one weight)