Recent WODS

Posted by : chrissy | 10/18/2017 | Comments: 0
Score Type:

 

A.  10 Clean & Jerks (95/65)

8 Clean & Jerks (115/85)

6 Clean & Jerks (135/105)

4 Clean & Jerks (155/125)

2 Clean & Jerks(175/145)

 

B.  EMOM 5

4 Clean & Jerks (135/105)

 

C.  Build to 1RM Back Squat

 

Author: Anonymous (not verified)

Recent Wods

  • Posted by : admin | 01/31/2016 | Comments: 0
    Score Type: For Time

    100 Squats (135 / 95)

    100 Wall Balls (20 / 14)

    100 Pull-Ups

    100 Box Jumps (24 / 20)

    100 Sit-Ups

    100 Russian KB Swings (70 / 53)

    60 Calories Assault Bike or 1,000M Row

  • Posted by : admin | 01/31/2016 | Comments: 0
    Score Type: For Time

    Strength:

    7 sets of Snatch Complex

    1 Hip Snatch, 1 Hang Snatch, 1 Power Snatch

    Metcon:

    Rounds of 10,9,8,7....1

    Power Snatch (115 / 85)

    Overhead Squat (115 / 85)

    25 Double Unders

  • Posted by : chrissy | 01/21/2016 | Comments: 0
    Score Type:

    A.  EMOM 10

    2 Front Rack Alt Lunges + 4 Front Squats @ 55-60% 1RM (from floor)

    B.  AFAP

    21-18-15-12-9

    Cal Row or AB

    Bench Press (135/95)

     

  • Posted by : chrissy | 01/20/2016 | Comments: 0
    Score Type:

    AMRAP 6

    10 Deadlifts (225/155)

    10 Box Jumps (24/20)

    REST 5 MIN

    AMRAP 6

    10 Cal AB/15 Cal Row

    10 T2B (K2E)

    REST 5 MIN

    AMRAP 6

    10 Push-ups

    10 American KBS (53/35)

  • Posted by : chrissy | 01/20/2016 | Comments: 0
    Score Type:

    A.  Snatch High Pulls - build to 3x3 @ 105% of 1RM Snatch

    B.  5x3 Snatch Balance, ascending

    C.  EOMOM 16

    3 Position Snatch (High Hang, Hang, Full) at 65% of 1RM Snatch

  • Posted by : chrissy | 01/20/2016 | Comments: 0
    Score Type:

    A1. 10-9-8-7-6-5-4-3-2-1 Back Squats (ascending)

    A2. 5 S2OH from the Floor (95/65)

    *Rest 1:30-2:00 min between sets

    B.  Metcon or Goat Work
     

  • Posted by : chrissy | 01/20/2016 | Comments: 0
    Score Type:

    A.  Row Intervals (10 min)

    B.  1 Power Clearn + 1 Hang Power Clean + 2 Alternating Front Rack Lunges (20 min to build to heavy complex)

    C.  3 RFT

    10 Cal AB/15 Cal Row

    10 1 1/4 Goblet Squats

    20 Push-ups

  • Posted by : chrissy | 01/14/2016 | Comments: 0
    Score Type:

    A.  25 Min to Build to 1RM OHS

    B.  AMRAP 8

    10 Wall Balls (20/14)

    10 Ring Pullups

  • Posted by : chrissy | 01/13/2016 | Comments: 0
    Score Type:

    A.  Coach's Choice Warmup and Mobility

    B.  6 Rounds - :30 on/off

    1.  HSPU

    2.  Max Cal AB or Row

    3.  Weighted Situps

    4.  Burpees

    5.  DB Snatches (heavy)

  • Posted by : bill | 01/13/2016 | Comments: 0
    Score Type: For Time
     
    5 Min Max DU
     
     
     
     
    AFAP with a partner
    100 Partner Deadlifts (315/225)
    50 Bench Press (135/95)
    100 Russian KBS (70/53)
    50 Burpee Box Jumpovers
    100 T2B (K2E)
     
     
    5 Min Max DU

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