Aug 27, 2014

8-28-14 WOD Tess's BDay WOD

For Time:
Run 400
24 Back Squats 135/95
Run 400
24 Deadlifts 225/155 (one barbell, put weight on, take weight off)
Run 400
24 Front Squats 135/95

Challenge: 5X3 Front Squats (upright chest, knees out, flat spine, ELBOWS UP) You will work mobility if form does not allow for weighted movement, so KEEP WORKING MOBILITY! For those adding load, you will not use over 80% of highest set of 3 set for front/back squat in wod. So if you finish @ 135, and you're a dude, you will be around 108#'s for wod.

Aug 26, 2014

8-27-14 WOD

Partner 2 Mile
Switch every 400m

Challenge: Long Jump for distance (jump off both feet, measure back heal)

Cool Down: In 10 Minutes work rotating between a 30 sec Goblet Squat with KB, 5ish Sots Press facing wall/pull up Rig, and Snatch Balance still close to wall or pull up rig (keep feet shoulder stance, dip and drive into bottom postion).. Work PVC..

Aug 25, 2014

8-26-14 WOD

10Min to Complete –record reps/time 
100 Push Ups (no palm flash) 
100 DU’s 
5 Min Rest 
(when clock reaches 15Min) 8Min to Complete- Record reps/time) 
 60 Push Ups 
 100 Du’s 
 Rest 5 Min 
(when Clock reaches 23min) 6 Min to complete 
40 Push ups 
100 Du’s 
(Workout complete at 29 Min) 
(encourage scaling from the beginning to keep reps clean and doable without increasing rabo like soreness.) Athlete only has the allotted time to complete set. They will record reps instead of time if round is not complete. 

Challenge: Tabata HS Hold

Aug 24, 2014

8-25-14 WOD

14 Min Amrap 
10 Burpee Pull Ups 
10 Front Squats 115/75 
200m Run 
20 Burpee Pull Ups 
20 Front Squats 
400m run 
30 Burpee Pull ups 
30 Front Squats 
600m run 
40 Burpee Pull Ups 
40 Front Squats........

Challenge: Max Strict Pull Ups

Aug 22, 2014

8-23-14 WOD

Track WOD! This is a WOD you can to on your own since we are all gone!
4 Rounds
400m run
5 push ups
10 sit ups
15 Squats

100m lunge for time


hey guys. Just a reminder that there will only be a 5:30 PM class today Friday the 22nd. Thank Coach Jeana for covering for us. She has a BUSY weekend and is still making it happen! Also there will be no Class Saturday the 23rd.
-Coach Alex

Aug 21, 2014

8-22-14 WOD

Death by Burpees!!
Min 1 - 1 Burpees
Min 2 - 2 Burpees
Min 3 - 3 Burpees
ect..Until Fail..

3 sets of:
Weighted Good Mornings 5-7 Reps (don't exceed 45/75)
Shoulder Touches 5-10 (This is on the wall in handstand. work getting hand off and back on the floor, alternating hands, then getting closer to touching hand to opposite shoulder)
30 Sec Goblet Squat OR Pull Up Rig Squat Hold. Work Neutral Spine. 

Aug 20, 2014

8-21-14 Coach Monbo's Bday!!!

Happy Birthday Coach Monbo!!! Thanks for your awesomeness on the daily(-:


3200m Row. For Time.

Juussst Kidding!!

Complete the Following for Time:
Dirty 32
32 front squat 95/65

32 Pull Ups (or sub HSPU if you completed Pull Ups for Tuesdays WOD and are still recovering)
32 Box Jumps
32 Du's
32 V-Ups
32 Clean & Jerk

Challenge: Update Your Goals. Then 3 Rounds of Max Effort Hollow Rocking!!!

Aug 19, 2014

8-20-14 WOD

10 Rounds 
Rest 2 min Between Rounds 
500m Row 

Work Split Jerk Technique under light load…

Aug 18, 2014

8-19-14 WOD

Ring MU 
Squat Snatch 135/95 

Challenge: 5 Sets of the following complex: With hanging onto the bar complete 1 High Hang full snatch, 1 Full Snatch, 1 OHS. Do not exceed 85% of your complex for Amanda.

Aug 17, 2014

8-18-14 WOD

Happy birthday Coach Jeana!!!
Team of 2. Score Max Reps
5 Min Row for Cals
Rest 2 Min
2min Burpees over planked partner (lateral OK, no hip extension needed)
2min TTB (parnter holds push up plank)
2min Push Ups (No flash)(partner holds pull up bar hang)
2min Ball Slam (20/30)(partner holds their own slam ball overhead)
Rest 2 Min
5 Min Row for Cals
Note: only one person can work at one time
Challenge: 7X3 Weighted Push Ups (increasing load)

Aug 14, 2014

8-15-14 WOD

Max Du’s 200m Run

Cool Down: Hammies to 90 degrees. PNF with green or blue band. Place 45lb plate on opposite hip to keep hips on ground. Leg should be straight. Super ninja with 2 bands ONLY if you have a full 90 without bending knee or raising hips off floor. We will be testing your ROM, so be diligent at this!! This week we worked LIGHT load squats. If you break through midline due to mobility, or simply staying active, keep working Pull Up Rig Squats and simply activating the midline without loss of midline throughout a body weight squat. Next week we will move to heavier load. So do your homework. Work with your coaches if you need tips or cues!  

Challenge: Box Jump for Height (one foot must stay planted)

Aug 13, 2014

8-14-14 WOD

10-9-8-7-6-5-4-3-2-1 Slam ball 20/30 1-2-3-4-5-6-7-8-9-10 
C2B Pull Ups 
Challenge: 1min OHWL with Slam Ball 1 min rest 1 min OHWL w/SB

Aug 12, 2014

8-13-14 WOD

KBS 53/35
Sit Ups
Challenge: Tabata Side Planks (switch sides each ROUND)

Aug 11, 2014

8-12-14 WOD

3 Rounds For Time 
20 Burpees 
20 Air Squats 
20 Box Jumps 

Back Squat 5X10 
(going for ROM and control of back and Hips) This is not for load. For quality.

Aug 10, 2014

8-11-14 WOD

200m Run 
10 Push Press 95/65 
15 Dips 
400m Run 
20 Push Press 
30 Dips 
200m Run 
10 Push Press 
15 Dips 

Spend 5 Minutes working opening hips and low back, then, 
Tabata Mountain Climbers

Aug 7, 2014

8-8-14 Tiffany's Birthday WOD

5 Min Amrap 
5 Power Snatch 

Rest 1 Min 1 Min of Max Reps Push Press 

Challenge: 10X10 OHS (Looking for ROM and set up. Show up early and work mobility if needed. Work OHS w PVC or barbell with chest to pull up rig. This challenge is to really focus on form with repetition. If this is not happening, athlete may need to sub mobility work and suffer! Focus on back, Hip openers, and hammies.

Aug 6, 2014

8-7-14 WOD

For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups (Sub Banded Turn overs to scale, must complete Dip from turn over, or use a band to complete dip. OR 10 Pull Ups and 10 Dips)
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups (same scale)
When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters
Modify as needed if you know that any of these movements will keep you from finishing in a reasonable time. If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest.

Challenge: Set up For WOD

Aug 5, 2014

8-6-14 WOD

3 rounds
9 Strict HSPU
12 Alternating Pistols
15 Triple Unders

4 Rounds for Quality
5-7 Weighted good Mornings (Nice and Slow!!) Don’t exceed 45/75
Pistol Progression Practice 2/4 Reps each Leg (Banded, or from Floor)

Aug 4, 2014

8-5-14 WOD

For Time:
40 cal row
30 box jumps
30 ttb
30 Cal row
20 box jumps
20 ttb
20 cal row
10 box jumps
10 ttb

Challenge: 1min clapping push ups 1 min rest 1 min clapping push ups score max reps.

Aug 3, 2014

8-4-14 WOD

10 min AMRAP
5 clean and jerks  135/95
10 wall balls 20/14 (height 10’/9’)

 tabata air squats