Dec 30, 2014

12-31-14 WOD

20 v-ups
15 hang power cleans 135/95
20 knees 2 elbows (on rings)
15 front squats 135/95
800m run

Max unbroken DU's

Dec 29, 2014

12-30-14 WOD

21 dead lifts 225/155

500m row

15 dead lifts

500m row

9 dead lifts

500m row


Strict Press


Add load as you go.

Dec 28, 2014

12-29-14 WOD

18 min EMOM
Min 1 (5-10 strict pull ups)
Min 2 ( 10-15 burpee's)
Min 3 (15-20 wall balls)20lbs/14lbs. 10'/9'

Note. The 5-10 means you will be trying to do 5 to 10 pull ups on that min. Scale reps as needed to complete reps each min.
Tabata Air squats

Dec 22, 2014

12-23-14 WOD

10min AMRAP

30 DU’s
20 sit ups
10 squats

Handstand hold for time

Dec 21, 2014

12-22-14 red/white/green tall socks WOD

Red, White, and green tall sock WOD

Team chipper

With a partner complete the following for Time:

100 wall ball passes over pull up rig M-20lbs over 10ft. W- 14lbs over 8ft.
80 burpee box jump overs m-24, w-20
60 C2B pull ups
40 cal. row (partner holds plank)
20 Hang squat cleans m-135 w-95 alternating each rep between partners
6 Rope climbs (Mt. Adams will have substitution for climbs)

Dec 18, 2014

12-19-14 WOD

Teams of 2
8 Min Amrap
3 OHS 95-65
3 Box Jumps 20/24
Each Round Add 3 Reps..One Person works at a time.
If you have a team of 1, just to the same WOD.(:

Challenge: Back Squat 6X3 3 Second Hold At Bottom Choose Load to maintain position.

Dec 17, 2014

12-18-14 WOD


30 Over The Should Alternating w/ Slam Ball. Choose appropriate Load you can keep low back flat.  
20 Cal Row

17 Min Cap

Challenge: Strict Pull Ups 5x5. Weighted if Possible.

Dec 16, 2014

12-17-14 WOD

Teams of 2. Break Up However You would like! One person works at a time.

For Time: 
Run 2 Miles
Row 5 K

Dec 15, 2014

12-16-14 WOD

For Time
15 Power Snatches (choose appropriate Load for you for touch n go reps :)
30 Lateral Jumps (over bar)
21 TTB
12 Power Snatches
30 Lateral Jumps (over bar)
15 TTB
9 Power Snatches
30 Lateral Jumps (over bar)

Challenge: 3 Attempts Seated or hanging L-Sit

Dec 14, 2014

12-15-14 WOD

2 Rounds

2 Min Max Burpee MU or Burpee Pull Ups
Rest 2 Min
2 Min Max Strict HSPU
Rest 2 Min
2 Min Max DU
Rest 2 Min

Challenge: Tabata Overhead Stationary Lunges w/ Slam Ball/Med Ball. Choose load. Elbows bend = Rep. Lock out at the top.

Dec 11, 2014

12-12-14 WOD

Score Max Reps
 2 Rounds
60sec Burpees
60sec Rest
60sec Box Jumps
60Sec rest
60Sec Air Squats
60Sec Rest
60Sec Ring Dips
60Sec Rest

Challenge: Back Squat
6- 65%
4- 75%
2- 80%
2- 85%
2- 90%
*90 % is not 100%. Warm Up and be ready for your 1st set. Don’t throw on 65% and start lifting. Work your way up. Feel out those first few sets to judge how you are moving today. If not so well, stay lighter, or stick with one load. Always judge load from how you feel and how you are moving, not what you THINK you should be capable of! Full ROM. Chest up. Knees out. Full Hip crease below parallel. If its iffy don’t count it. Strive for perfection. *Coaching Note: Go Over how to properly Bail.

Dec 10, 2014

12-11-14 WOD

With a partner perform:
4 Rounds of:
Partner 1: Run 400m
Partner 2: 8 Deadlifts 225/155 then ME Pushups until partner returns
*score is total combined pushups*

Challenge: Tabata Mountain Climbers (both toes must touch the ground before alternating)

Dec 9, 2014

12-10-14 WOD

8 Min Amrap

200m Row
10 Toes through rings

Challenge: Work On Goal

Dec 8, 2014

12-9-14 WOD

4 Rounds - 2min Rest Between Rounds

2 Minutes Max Reps

5 Hang Power Cleans (warm up and Choose an appropriate Load for YOU these movements)
5 Front Squats
5 Thrusters

*Immediate 5 burpee Penalty for breaking during a set.

Rest 2 Min

Challenge: 4 Sets Tempo Front Squats X 6 Reps @34X0 Same as last week but 2 more reps
If you HAVE to have a % , think around 40%. The Goal is to stick to the tempo without ANY posture change during the lift. Gobblet squats can be substituted if lifter is losing posture. Same Tempo.

Dec 7, 2014

12-8-14 WOD - Bring Yo Tall Socks!

EMOM 14 Min
ODD 10 Burpees to 6” Target
EVEN 30 DU’s  or 30 singles

If this is not workable in time domain, scale the reps before you begin to maintain consistency.

Challenge: Box Jump for HEIGHT! Bring Your tall Socks!!

Dec 4, 2014

12-5-14 Rosemary's b-day WOD

Deck of Cards

Sit ups
Box jumps
Kettle bell swings

Each suit represents a movement. Card draw tells what movement and how many reps. Joker is wild. Coaches choice.

Challenge: tabata overhead stationary lunges w/slam ball. 20/30#

Dec 3, 2014

12-4-14 WOD

For Time
75 DU
10 Push Ups (no Palm Flash, upper Chest touches ground only. Your rib cage is not your chest.)
50 DU
15 Push Ups
25 DU
20 Push Ups
25 DU
15 Push Ups
50 Du
10 Push Ups
75 DU

The Push Up we are looking for is difficult. You must be in a plank/hollow position throughout the Entire Push Up. The DOWN and the UP.  No exceptions. Know when to take a break if arms get tired or hips or belly start to break.  Coaches will scale athletes as needed. Possibly a Plank hold, supine Ring Push Ups or Box Push Ups.

Challenge: 2 min Max Partner Med Ball/Slam Ball Sit Ups

Dec 2, 2014

12-3-14 WOD

30 Snatches For Time 135/95#

As a group –warm up- w/ empty Bar or PVC 3 Rounds of 3 Snatch Grip Deads + 3 Snatch Pulls from Hang + 3 Tall Snatches from High H (no knee Bend) DEMO -

Take 15 Min. Squat Snatch. If form allows, work up to find a heavy load for today. If lift is slow, work speed drills from the Hang Positions. If struggling in the receive, work Snatch balance. If mobility needs work, show up and MOBILIZE like you mean it.

Dec 1, 2014

12-2-14 WOD

Against a 10 Min Clock Complete as Many Reps as Possible of:
1000m Row
50 Wall Balls
40 DU’s
30 TTB
20 Box Jumps
10 Ring Dips (If you have Muscle Ups, complete 10 MU)

Challenge: 4 Sets Tempo Front Squats X 4 Reps @34X0
If you HAVE to have a % , think around 40%. The Goal is to stick to the tempo without ANY posture change during the lift. Gobblet squats can be substituted if lifter is losing posture. Same Tempo.

Tempo – What Does @ 30X0 Mean?
Slow down . . . it might be your key to avoiding injury and getting stronger.
Tempo training is not just for bodybuilders.  Olympic caliber athletes from all over the world use tempo training to become stronger, faster and more powerful. 
What Does 30X0 Mean?
Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift.  In a workout, the tempo prescription will follow the assigned number of reps, such as:
Front Squat x 2-3 reps @ 30X0
The First Number – The first number refers to the lowering (eccentric) phase of the lift.  Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat.  (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)
The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.  In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent.  If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.
The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.  Yes, I am aware that X is not a number.  The X signifies that the athlete should EXPLODE the weight up as quickly as possible.  In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can.  If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.
The Fourth Number – The fourth number refers to how long you should pause at the top of the lift.  Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.
Counting – It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load.  So, to ensure that your 4 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.