May 31, 2015

6-1-15 WOD

death by double unders
every minute on the minute add 10 du’s
min 1=10 du’s
min 2=20 du’s  exedra…..
spend at least 10 min working on Du’s if double unders isn't in your box of tricks   

500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

May 28, 2015

5-29-15 WOD

10 Min Amrap
5 Box Jumps
10 Knee 2 Elbow
15 Du’s

5 Rounds
30 Sec Stepping Plank (have bumper(s) stacked under you. Start in push up position, plate between hands, and step both hands on top and back off)
30 Seconds Sit Ups
15 Sec Hollow Hold
Rest 30 Sec

May 27, 2015

5-28-15 WOD

In the Spirit of the NW Regionals Weekend
Regional WOD 2
“Tommy V”
21 Thrusters 115/75#
12 Rope Climbs (sub 3 strict Pull Ups = 1 climb)
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

16 Min Time Cap

Challenge: 5X3 Hang Squat Cleans  work up in load if form allows

Note: If you are resting on climbs let next athlete in will complete theirs…

May 26, 2015

5-27-15 WOD

For Time:
21 Turkish Get Ups-R
21 KBS
21 Turkish Get Ups- L
21 KBS
15 Turkish Get Ups- R
15 KBS
15 Turkish Get Ups- L
15 KBS
9 Turkish Get Ups -R
9 Turkish Get Ups- L

Challenge: Muscle Snatch 7X1 (This will be a true muscle snatch, no dipping to get under the bar. Stay Fast with your turnover)

May 25, 2015

5-26-15 WOD

If you completed Murph, ideally today would be a rest day. OR M-WOD off a running 30 min clock every 5min light row 250m. Remaining time couch stretch. Banded Couch. Floss Hammies. Smash Pecs/Quads…

5 Rounds
1 Min Burpees
1 Min Plank
1 Min Row

Challenge: 2 Min Max Sit Ups Rest 1 min 1 Min Mountain Climbers

May 24, 2015

5-25-15 WOD


Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

If you have a 20# Weight Vest, bring it!   

Navy Lieutenant Michael Murphy, was was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death

May 21, 2015

5-22-15 WOD

7 rounds
7 hang power snatch 135/95
7 box jump 30/24

Challenge: work squat snatch x 15 min

May 20, 2015

5-21-15 WOD

20min amrap
10 push ups (palm flash)
20 kbs
30 du
40 sit ups

Challenege: 500m row for time

May 19, 2015

5-20-15 WOD

Every 4 min for 4 rounds
Run 400 or row
handstand walk for distance (sub walk walks)

Challenge: bring sally up planks

May 18, 2015

5-19-15 WOD

5 Rounds
7 ohs 135/95
15 pull ups
20 burpees

Cap 20 min*  if you think you may not complete in 20 or less, scale weight and or reps to allow for increased intensity.

Challenge: heaving snatch balance 5x3 facing rig

May 17, 2015

5-18-15 WOD

Monday 5-18-15 WOD
14 min amrap
5 hang cleans 165/115 (straightsetable)
7 box jumps
9 ttb

Challenge: 10 sets of: squat clean + 2 front squat+ pause split jerk. Pause only in receive position. 3 second hold before recovering. Unbalanced reps do not count here. Increasing load if form allows. Work technique and speed in the split. Key is balanced footwork of split.

May 14, 2015

5-15-15 WOD

For Time:
Run 1 Mile
30 Clean and Jerks 135/95
Run 1 Mile

Challenge: 7X3 Split Jerk Drills (split jerk, pause, recover X3 do not exceed 115/75#)

May 13, 2015

5-14-15 WOD

For Time:
15 Strict HSPU
20 Deadlifts
30 Pull Ups
40 Cal Row or Run 600m
30 Pull Ups
20 Deadlifts
15 Strict HSPU
*Weight for DL should allow for touch-n-go reps.

Time Cap: 20 Min

Challenge: Weighted Good Mornings 5X7 (stay at same Load) Slow and Controlled. Only allow yourself to go down as far as hammies will allow. Spine stays neutral during entire movement. 

May 12, 2015

5-13-15 WOD

For Time:
50 DU’s
50 Front Rack Lunges 75/55
20 TTB
50 Du’s
20 TTB
50 Front Rack Lunges 75/55
50 Du’s

Challenge: Front Squat 5X5 (warm up and find load. Stick with same weight if possible. Around 60% No more than 2 min rest between sets)

May 11, 2015

5-12-15 WOD

7 Rounds rest 60 between sets
Run or Row 200
20 Sculling Sit Ups

Challenge: Tabata Sit Ups

May 10, 2015

5-11-15 WOD

Teams of 2 with one athlete working at a time

100 KBS 53/35
400m Run*
70 Thrusters 75/45#
400m Run
80 Burpees
400m Run
70 Thrusters 75/45#
400m Run*
100 KBS

*Both Athletes run at the same time.. Please do not drop weight from overhead with this one(:

Cool Down: Bring Sally Up Plank (start in regular plank position, on up, walk from elbows up to palms, and back down to elbows for down..)

May 7, 2015

5-8-15 WOD

Burpee box jumps overs
OH Walking lunge 115/75
*Athlete will hold the bar in a snatch/OHS grip position, practice this movement with a light load before loading on any weight.

3 rounds
10-15 Straight leg dead lifts (do not exceed 30% 1RM deadlift)
30-45 sec superman hold
4-8 strict toes 2 bar

May 6, 2015

5-7-15 WOD

supine ring pull ups
wall balls

5x2 squats cleans
3 sec pause in the receiving position
*at the bottom of the squat when athlete catches the bar they will pause for 3 seconds, if the athlete is in a pore position lighten the load till athlete is in good position. Sub power clean, set feet, then front squat hold!

May 5, 2015

5-6-15 WOD

1000m row
100 Du’s
500m row

3 pull Max watts
7 attempts
*you will have seven attempts, pulling on the handle only 3 time to produce the highest watts per hour score, Jaylin Ladiges is the only athlete we have had to break 1000! he rower does not need to be reset the fan only need to come to a complete stop.

May 4, 2015

5-5-15 WOD Happy 5th of May!

20min AMRAP
5 pull ups
10 push ups (NO palm flash)
15 Squats

2 min max sit ups

May 3, 2015

5-4-15 WOD

3 Rounds
15 power Snatch 115/75
800m run

Strict press
*15 min time cap