Tuesday, 15 May 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

 

Sprints:

Row and Bike

25/20 calories biked

rest 1:00

20/16 calories biked

rest 1:30

15/12 calories biked

rest 2:00

30/24 calories rowed

rest 1:30

20/16 calories rowed

rest 1:00

10/8 calories rowed

 

For total sprint time

 

Conditioning:

Complete as many rounds in 5 minutes as possible of:

12 Pull-ups

9 Box Overs (24/20″)

6 Pistols

 

For Score

 

Strength:

Snatch ⇒ Hang Snatch

1-rep max complex

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Quad Smash – 1:30/side

Sink Mobilization – 2:00

 

 

Post time, score, load, and experiences to comments

Monday, 14 May 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

 

Conditioning:

50 Double Unders

20 Calories Rowed

5 D-Ball Cleans (50/35)

 

For Time

 

…rest 5-7:00, then partner up and…

1000m Row

60 Toes-2-Bar

50 Synchronized Alternating Dumbbell Snatch (50/35)

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Reclined Spinal Twist – 1:30/side

 

 

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Friday, 11 May 2018

 

Conditioning:

“And then there was more”

Run 600m*

…then 4 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

…then…

100 Double Unders

…then 5 rounds of:

4 Pull-ups

8 Push-ups

12 Squats

…then…

Run 600m

 

For Time

*Vest if you got it.

 

Strength:

Hang Power Cleans

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

 

For Quality*

* Focus on maintaining straight arms through triple extension, fast elbows, and a solid receiving position.

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post time, loads, and experiences to comments

Wednesday, 02 May 2018

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)

 

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

 

For Total Time

Compare to Saturday, 25 November 2017

Instructions:

Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

Flexibility/Mobility:

20 Side Leg Swings on each leg

Hold Pancake Split for 2 minutes

20 Front Leg Swings each leg

Hold Pike Stretch for 2 minutes

 

 

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Tuesday, 01 May 2018

 

Sprint work:

100m Sprint

Rest 90 seconds

 

7 rounds for time

 

Conditioning:

Every minute on the minute, perform the following until failure:

2 Alternating DB Snatch (50/35)*

2 Burpees

 

For Score

*Add 2 snatches per round. Burpees remain the same throughout.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30

 

 

Post time, score, and experiences to comments

Tuesday, 24 April 2018

DD throwing some weight around while in Rome, Italy! Repping the Ape!

 

Skill:

Sprints

4 x 200m, rest 2:30

 

Conditioning:

2018 Age Group Qualifier WOD 4

Complete as many rounds in 5 minutes as possible of:

9 Handstand Push-ups

6 Bar-Facing-Burpees

3 Snatches (165/115)

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Shoulder Fold – 1:30/side

Side Half Straddle – 1:30/side

Middle Straddle – 1:30

 

 

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Monday, 23 April 2018

 

Strength & Conditioning:

4 thrusters (135/95)

3 muscle-ups

8 thrusters (135/95)

6 muscle-ups

12 thrusters (135/95)

9 muscle-ups

 

For time

 

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side

Cat Stretch – 2:00

 

 

Post time or score at cap, and experiences to comments

Friday, 20 April 2018

 

Strength & Conditioning:

2018 Age Group Qualifier Workout 2

4 rounds for time of:

25 Chest-to-Bar Pull-ups

5 Cleans (245/170)*

 

Time cap: 15 minutes

*Weights may vary by age group. See Workout Description & Scorecard for more details.

 

Flexibility/Mobility:

Twisted Cross – 1:30/side

T-spine Smash – 2:00

Overhead Distraction w/ external bias – 1:30/side

 

 

Post time or score at cap, and experiences to comments

Tuesday, 17 April 2018

 

Sprint work:

Run Sprints

200m, rest 1:00

400m, rest 2:00

600m, rest 3:00

400m, rest 2:00

200m

 

For total sprint time

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

10 Pull-ups

20 meters Burpee Broad Jumps

30 Single Unders

 

For Score

 

…rest 5 minutes, then…

Partner up, complete as many rounds and reps as possible in 7 minutes, alternating exercises of:

28 Double Unders

10/8 Calories Biked

8 GHD Sit-ups

6 Burpees

4 Ring Dips

 

For Score

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

External Shoulder Rotation twist – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post sprint time, score, and experiences to comments

Tuesday, 10 April 2018

 

Bike Skill:

10 x 15 seconds all out, 60 seconds rest

For max calories

 

Conditioning:

Perform as many reps as possible in 7 minutes of:

5 Kettlebell Swings (72/53)

10 Calories Rowed

20 Single Unders

 

…rest 3 minutes…

Perform as many reps as possible in 5 minutes of:

3 Handstand Push-ups

6 Alternating Pistols

9 Ring Push-ups

18 Speed Skips

 

For Total Score

 

Flexibility/Mobility:

Quad Smash – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

Post calories, scores, and experiences to comments

Monday, 09 April 2018

 

Conditioning:

“Game on”

First…

Run 600m

 

Now complete 3 rounds of:

3 Snatches (125/83)

6 Box Jumps (37/30″)

9 Burpees

 

Next perform:

75 Double Unders

 

Followed by 3 rounds of:

12 Toes-2-Bar

15 V-ups

18 Grasshoppers

 

Finally…

Run 600m

For Time

 

Compare to Wednesday, 10 August 2016

 

Mobility:

Supine Shoulder Extension – 1:00

5 Supine Shoulder Hand Walks

Seal Stretch – 1:00

10 Two Pike/Two Squat

Standing Pike – 1:00

10 Side-to-Side Squats

Frog Split – 1:00/side

 

 

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Saturday, 07 April 2018

 

Strength & Conditioning:

Partner WOD

“Clean Balls”

100 Wall-ball shots (20/14) @ (10/9′)

40 Calories Rowed

30 cleans (135/95)

80 Wall-ball shots

30 Calories Biked

20 cleans (185/135)

60 Wall-ball shots

200 Double Unders

10 cleans (225/155)

 

For Time

Compare to Saturday, 13 January 2018

-Equal work required (as close as possible on calories)

-Must use same bar throughout WOD. If team is co-ed, separate bars are allowed

 

Flexibility/Mobility:

ROMWOD

 

 

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Friday, 06 April 2018

 

Conditioning 1:

30 Double Unders

15 Sit-up Slammers (12/8) @ 2m

20 Squats

10 Plate Push-ups*

 

3 rounds for time

(8:00 cap)

*Use 35#bumpers, one for feet, one for each hand, and an abmat between hand plates to touch chest

 

Strength:

Back Squats

5-rep max

 

Conditioning 2:

Perform as many reps in 1 minute, and then rotate to next station of:

Sandbag Zercher Squats (70/40)

Ring Dips

D-Ball Cleans (100/80)

Rest 1 minute between rounds

 

2 rounds for score

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post times, max load, and experiences to comments

Wednesday, 28 March 2018

Conditioning/Skill:

Every minute on the minute for 5 minutes, perform the following*:

2 Shoulder Press (75/53)

4 Push Press

6 Goblet Squats (72/53)

8 Half Tacos

 

Rest 3 minutes, now complete as many rounds as possible in 5 minute of:

100m Sprint

8 Burpees

6 Push Jerks (95/63)

 

For Score

 

Strength:

Jerk

5-4-3-2-1-1-1-1-1-1-1

 

For max load

 

Flexibility/Mobility:

Overhead Distraction – 1:30/side

Low Dragon – 1:30/side

Twisted Cross – 1:30/side

 

 

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