Monday, 12/9/2013 WOD

by | Dec 8, 2013 | WOD Archive

WOD: 5 Minute AMRAP 3 Deadlift 7 Push Press This will be a heavy day. Recommended weights will be based on individual athletes. Prescribed weight will be on the white board. Warm Up: 3 minutes of light Wall Balls 2 Minutes of Kettlebell Swings 1 Minute of Burpees Team Stretch WOD Specific Warm Up: 5×5 Deadlift and Push Press Start light and work up to work out weight. Rounds: Brooks (225/100) 7+1 Sean (115/95) 5 Roberto (275/115) 4 Jill (95/45) 3+5 Abel (135/75) 5 Javi (155/75) 3+6 Bo (135/65) 6+3 AG (295/115) 6+2 Stacey (115/65) 6 Leah (115/55)...

Saturday, 12/7/2013 WOD

by | Dec 6, 2013 | WOD Archive

WOD: For Time 15 OHS (Overhead Squats) 30 Stick Jumps 45 Double Unders 30 Stick Jumps 15 OHS Recommended weights will be based on the individual and will be determined at the time of the workout. The weight for OHS should be moderate weight (i.e. you should be able to link 5-7 OHS). Warm Up: 30 Double Unders 3×20 Ball Slams Team Stretch WOD Specific Warm Up: 5×5 OHS and Stick Jumps Start light and work up to work out...

Friday, 12/6/13 WOD

by | Dec 5, 2013 | WOD Archive

“Cindy” AMRAP in 20 minutes of: 5 Pull ups 10 Push ups 15 Air squats Warm Up: 4×20 pull overs 40 Mountain climbers Team Stretch Scores: Christine 17+23 Javi 10+9 Steve 13+15 Roberto 17+1 Brooks 23 AG 17+12 McC 15+12 Nicole 12 Leah 14+5 Skills:  Abel...

Thursday, 12/5/2013 WOD

by | Dec 4, 2013 | WOD Archive

WOD: For Time, 4 Rounds 5 Curtis Press (95/135) 7 Burpee Box Jumps On the minute every 3 minutes 10 Hand Release Pushups Curtis Press (Power Clean + Right Lunge + Left Lunge + Push Press) Warm Up: 1 Minute singles 10 sec rest 20 sec up-downs 1 minute singles, high knees 10 sec rest 20 sec up-downs 1 minute double unders 10 sec rest 20 sec up-downs Team Stretch WOD Specific Warm Up: 5×5 Curtis Press and Burpee Box Jumps Times: Christine 10:32 (25) Wednesday: McC 6 (105) Roberto 4+12 (165) Diesel 4+10 (225 DL) Skills: Caileigh 11:32 Elvin...
Translate »