Apr 30, 2015

5-1-15 WOD

16 Min AMRAP 
every 4 min run 400m
Start with 400m run
5 hang cleans 115/75
5 Front Squats
5 push press 
5 back Squat
* score total reps

Challenge
Overhead squat hold 
45/75
Hold the overhead squat @ the bottom of the squat. Do not use an empty bar bell!

Apr 29, 2015

4-30-15 WOD

7min amrap
15 box jumps 24/20
50 sit ups
Rest 3 min
7min amrap
10 Box jumps
10 ttb
Rest 3 Min 
For time
25 ttb
50 box jumps
100 sit ups

Challenge: 2 min max wall balls

Apr 27, 2015

4-28-15 WOD

30-20-10
Front squats 95/65
C2B pull ups

Challenge:
5x3 Hang power clean (feet under hips)
* you stance should not change during all three cleans! add load if form allows,

Apr 23, 2015

4-24-15 WOD

Teams of 2 - Split Up As you Wish (:::::::
100 Sumo Deadlift High Pulls 95/65#
100 Box Jumps
100 Pull Ups
100 Cal Row

Challenge: Work ON Goals
If you are lost and wandering Complete the Following for Skill Work:
3 Rounds
5-10 Strict TTB
10-15 Banded Deadlift (use blue or green band. step on band, loop around neck, back flat, legs straight, now stand just like deadlift, and low back down, keeping legs straight…)
5-7 Reverse Snow Angels

Apr 22, 2015

4-23-15 WOD

Break Up as However You Wish
100 Ball Slams (Going for ROM, choose appropriate weight for movement, elbows should be stable and extended at top for a full lock out:)
100 Air Squats
100 Push Ups (no palm flash, chest touches)
100 Lunges w/ Ball (hold how you wish)

Challenge: Front Squat 5X3 (around 70% 1 rep)

Apr 21, 2015

4-22-15 WOD

5 Rounds
1 Min Plank
rest 30 sec
1 Min Sit Ups
rest 30 sec
1 Min Knee to Elbow on Floor (on back, alternating knee to elbow)
rest 30 sec
1 Min Side Plank (switch at 30 sec)
rest 30 sec

Challenge: Bring Sally UP - Gobblet Squat w/ Kettlebell

Apr 20, 2015

4-21-15 WOD

7 Min Amrap
15 HSPU
9 Deadlifts 135/95
7 Cleans
5 S2O
Rest 3 Min
3 Min Amrap
6 HSPU
5 Deadlifts
4 Cleans
3 S2O

Challenge: 7X3 Push Press

Apr 19, 2015

4-20-15 WOD

Conga Style Teams of 3
3 Rounds
Row 800
Run 400
3 Rope Climbs (Sub 5 Strict Pull Ups =1 climb)

Challenge: 7X1 3 position Snatch (High Hang + Hang + Full)

Apr 16, 2015

4-17-15 WOD

For Time
21-15-9
Deadlift 225/155
Burpee Box Jumps 24/20’’

Challenge: Back Squat 5X3 Tempo 43X1 You should probably be near or less than 50% 1rep on this to hit tempo.

Outdoor WOD space

Hey Guys! We will be fundraising this next month to get an outdoor WOD area back into action! We will have an OUTDOOR WOD at 5pm Friday 5-15-15.. Registration will be your donation to the cause!! You will receive tickets upon registration that we will put in for a prize drawing. You can buy extra tickets! We will sell for registration tickets for $20. Extra tickets will be $10.. We will be pulling a winner for a free month of membership! Send peeps to our online link as well that don't want to wod/cant make it/ that would like to support our cause!!!

Apr 15, 2015

4-16-15 WOD

6 Min Amrap (Complete 3 Chest 2 Bar/ Reg Pull Ups and 3 Dips)
3 MU
12 S2O 95/65
20 Lateral Jumps (over Barbell)

Rest 2 Min

3 Min Amrap
5 Mu (Complete 5 Chest 2 Bar/ Reg Pull Ups and 5 Dips)
15 S2O
30 Lateral Jumps


Challenge:
Clean (Power or Squat w/ Pause) & Jerk
8X1
Work Up to a Heavy Single. Each rep pause 3 seconds in the dip, then Jerk, pause 3 seconds, then recover.
Note: This is not a maximal load. 8 lifts total. Spend no more than 15 Minutes to complete work.

Apr 14, 2015

4-15-15 WOD

3 RFT
30 KBS 53/35#
30 Du’s
30 Sit Ups
30 Du’s

Challenge: Take 15 Minutes to complete 8X1 Turkish Get Ups. Each side. So complete 8 reps total on each arm. Alternating back and forth. Working up in Load if possible.

Apr 13, 2015

4-14-15 WOD

20 Min Amrap
Run 400
15 Alternating Jumping Lunges (these are for control and should be stable. Not for AFFAP (as freaking fast as possible)
20 Burpees

Challenge: Tabata Ball Over the Shoulder (alternate shoulder. Use heavier ball than for slamming)

Apr 12, 2015

4-13-15 WOD

Teams of 2 Complete Following For Time
30 Power Snatches
30 Overhead Squats
50 TTB
20 Power Snatches
20 Overhead Squats
40 TTB
10 P. Snatches
10 Overhead Squats
30 TTB
Load is (60-65% 1Rep OHS)

Challenge: 12 Min EMOM w/ Partner
Min 1 - Rope Climb (each) Sub 16 Strict Pull Ups (make chest 2 bar if possible)
Min 2 - Forward Plank (Entire Minute)
Min 3 - Side Plank (Entire Minute) Switch Sides after 30 Second

Apr 9, 2015

4-10-15 WOD

15 min AMRAP
5 Deadlifts 135/95
10 wall balls
15 sit ups

Challenge:
10 min. EMOM
3 Hang power snatch @ 65-70%

Apr 8, 2015

4-9-15 WOD

400m run
21 pull ups
400m run
15 pull ups
400m run
9 pull ups

Challenge:
Work muscle up progression
A) 5 rounds
   5 strict ring dips
   5 strict pull ups
B)If A is easy to do with NO BANDS
   5x5 banded Muscle ups from a low set of rings.
   *athlete will not touch the ground for all 5 reps, If so do A!
   NO GREEN BANDS
C) If B is easy
   7 Strict Muscle ups for quality!

Apr 7, 2015

4-8-15 WOD

3 rounds
1000m row
1 to 1 rest
*if the row takes 3:30 rest 3:30
Sub-teams of 2 row 6000m in 1000m intervals.

Challenge:
Tabata Du’s

Apr 6, 2015

4-7-15 WOD

front squats
1-2-3-4-5-6-7-8-9-10 135/95
Lateral burpee’s over bar
10-9-8-7-6-5-4-3-2-1
*each round always adds to 11!!

Challenge:
Over head Squat
5-4-3-2-1-1-1
load should look something like this
50%-65%-70%-75%-85%-90%-100%
*note you one rep max

Apr 5, 2015

4-6-15 WOD

Hellen
3 rounds
400m run
21 Kb swings 53/35
12 pull ups

Challenge:
2 min max box jumps 24/20
1 min rest
2 min max box jumps

Apr 2, 2015

4-3-15 WOD

Don't forget there is a BBQ at Mt. Adams tomorrow! 4pm WOD. 6pm BBQ.
21-15-9
Toes 2 bar (maintain the kip. NO double swinging)
wall balls 20/14
Challenge: AFTER WOD
3 rounds for quality
8 reverse snow angels, 3 count (use Abmat or folded pad for under your forehead)
30 sec L-Sit from a support (scale to a knee raise. This can be acumulative)
45 sec handstand hold-nose to wall

Apr 1, 2015

4-2-15 WOD

Teams of 2 complete following for time:

Row 5k
100 thrusters 95/65
100 pull ups
100 push ups
100 pull ups
100 thrusters
Row 5k

This is a long on guys. Be ready to work. Warm up short and well. Mwod like you mean it.