Sep 30, 2015

10-1-15 WOD

L2
4 Rounds w/ Partner
Parnter A) runs 400 while
Partner B) Completes 15 Unbroken Deadlifts (rest remaining time while partner finishes run, then switch)...Do not go heavier than you midline will allow.

L1
4 Rounds
10 Unbroken Deadlifts
Run Row 400
rest 1 min

Challenge: 3 RDS- Quality. 10-20 Snow Angels facing down. 5 tempo single Leg Deadlifts each leg 5151 (5 down 5 up). 6-10 strict supinated grip pull ups.

Sep 29, 2015

9-30-15 WOD

L2
3 Rounds
60 Seconds - Weighted Lunges
60 Seconds- Ring Dips
30 Seconds Burpees Rest 30 sec
30 Seconds thrusters Rest 30 sec 45/15# recommended

L1
3 Rounds
60 Seconds - Lunges
60 Seconds- Ring Dips
30 Seconds Burpees Rest 30 sec
30 Seconds Air Squats Rest 30 Sec

Sep 28, 2015

9-29-15 WOD

L2
Team STYLE "EVA"
5 RFT
Run 800 (must switch every 200)
30 KBS
30 Pull Ups

L1
10 min Amrap
Run/Row 200
10 KBS/Russian
3 Negative Pull Ups

Sep 27, 2015

9-28-15 WOD

L2
ANNIE
50-40-30-20-10 DU/SIT UPS

L1
100/50-80/40-60/30-40/20-20/10 SINGLES/SIT UPS

Challenge: Back Squat Week 4  5X3  @   80%    rest no more 2-3 minutes

Sep 24, 2015

9-25-15 WOD

L2
18Min EMOM
MIN 1 - 10 Axle Bar Front Rack Lunges (recommended load 115/75-reg bar ok)
Min 2 - 7 Burpee Box Jump Overs
Min 3 -  Strict TTB MAX REPS (scale w/ strict Toes Thru Rings or Strict Leg Raises on bar.)

SCORE: TTB REPS

L1
18Min EMOM
MIN 1 - 10 Weighted Lunges
Min 2 - 5 Burpees + 4-8 Step Ups
Min 3 -  Max Kipping Leg Raises Knee Raises 

Sep 23, 2015

9-24-15 WOD

L2
Teams of 2
20min AMRAP (get as far as you can in ladder)
20 Hang Power Snatch (suggested load 75/55 - should be light. sets of 5-10 minimum throughout)
20 HSPU
20 Burpees
run 400 (same time)
40 Hang Power Snatch
40 HSPU
40 Burpees
Run 800
60 Hang PWR Snatch
60 HSPU
60 Burpees
keep adding....

Sep 22, 2015

9-23-15 WOD

L2
8 Min AMRAP
50 Sit Ups
40 Du's
30 Floor Wipers
20 KBS

L1
8min AMRAP
10 Sit Ups
10 Singles
10 Knee Raises
10 Russian Swings

Challenge:
5x5 strict supinated grip pull ups

Sep 21, 2015

9-22-15 WOD

L2
35Min AMRAP (if you complete "KELLY", do not continue. you are done. If you are not finished at 35, score rounds and reps completed)
KELLY
5 RFT
400m Run
30 Box Jumps 24/20''
30 Wall Balls 20/14#

35 MIN CUT OFF NO EXCEPTIONS

L1
20 Min Amrap
200m Run/Row
15 Step Ups
15 Air Squats

Sep 20, 2015

9-21-15 WOD

L2
7 Min Amrap
30 Du's
10 Push Ups
10 Pull Ups

L1
7 Min Amrap
30 Singles
7 Knee Push Ups
7 Ring Rows

Challenge: Back Squats Week 3:  3x3 @  80% one breath at the top. Rest No more than 2-3 minutes. I know some of you did not add the 5% last week. Be careful with this week as you now need to increase by 10%...You may need to back off %. Warm up with barbell-no-load- minimum 5-10 reps. Then bump up slowly in weight. Squatting 2 reps at each increment. For Example, If am at 205lbs for 80%. Squat barbell until warm. Squat 135 for a few reps. Squat 155 for 2. Squat 175 for 2. Squat 195 for 2. Load 205. You are ready to start. Our point,don't stack on a bunch a plates and start your 3X3. Warm Ups take time. You want a good warm up. (:::::::

Sep 17, 2015

9-18-15 WOD

L2/L3
10 Rounds
10 V-Ups
12ft HS Walk

L1
10 Rounds
10 V-Ups/Sit Ups
3 Wall Walks

Challenge: Strict Press 3X10 Reps

Sep 16, 2015

9-17-15 WOD

L2
15 Min Amrap
30 K2E on Rings
30 Push Ups
30 KBS

L1
15 Min Amrap
20 Knee Raises
15 Knee Push Ups
10 Russian Swings
20 Seconds Plank

Challenge: Pause Front Squat 5X2. Pause 3 seconds in bottom. Build to today's “heavy 2”. Do not add load if you may lose torso positioning, elbow positioning.

Sep 15, 2015

9-16-15 WOD Bring Tall SOCKS!

L2
1000m Row Buy In THEN:
21-15-9-15-21 (suggested load 135/95..) use a load you can rep out.
Sumo Deadlift
Box Jumps 24/20’’

L1
15 Min Amrap
200M Row
15 Sumo Deadlifts
10 Jumping Air Squats (regular Squats ok if needed)


Challenge: Seated Box Jump Practice - Aim for 20-30 Reps * May Opt for Regular ole Box Jumps (:

Sep 14, 2015

9-15-15 WOD

L2
Death by Burpees to 6’ Target

L1
Death By Burpees - No Target - “core-fit” style. Meaning Chest never touches. Feet go back and come right back up under you. no “push up”....

Challenge: 3 Sets: NOT FOR TIME: Max Ring Support Hold. 60 Sec Chinese Plank. 10-20 Face Down Bat Wings.

Sep 13, 2015

9-14-15 WOD

L3-L2-L1
3 rounds
20 C2B pull ups (L1 ring rows)
400m run

Challenge:
5X5 back squat @ 75% 1RM (2 min rest between sets)
*% is from the 1RM performed 2 weeks ago


Sep 10, 2015

9-11-15 WOD

L2
6 Rounds
10 Russian Swings
7 Strict HSPU
3 Power Cleans - Perform as quick singles - suggested Load 155/105

L1
6 Rounds
10 Russian Swings
7 Box HSPU
3 Hang PWR Cleans

Sep 9, 2015

9-10-15 WOD

L2
7min amrap
25 thrusters (suggested Load 85/55)
20 burpees

L1
7min amrap
7 Squats w/ Kettlebell if possible
7 Presses w/ Barbell ONLY - Controlled but quick
7 Burpees

Challenge: 3X10 Back Rack reverse lunges - Each lunge should be deliberate and perfect. or I will kill you. Same load

Sep 8, 2015

9-9-15 WOD

L2 & L1
3 Rounds
250m Row
20 Supine Ring Pull Ups
200m Run
10 TTB (L1 - 45 sec accumulated  Hollow Hold)

Challenge:  3 Rounds
Hold Chin above pull up bar for max effort
Max Du's or Triples
5-10 Tall Box Jumps

Sep 7, 2015

9-8-15 Keith BDAY WOD

40 Cal Row Buy In Then:
4 Rounds For Time:
10 Pull Ups
10 Push Ups
10 Sit Ups
40 Air Squats

Challenge:  Week 1 - Back Squat 4X5 @ 70% rest no more than 2 minutes.
NOTE: Using % of Rep tested last week. 7 Week Squat Cycle. Following our 1RM Test previous monday

Sep 6, 2015

9-7-15 WOD

L2
EMOM 18 Minutes
Min 1 - 5 Strict Press
Min 2 - 35 Du's
Min 3 - 8 Weighted Burpee Box Step Up Overs (2 dumbbells or KB's)

L1
EMOM 18 Minutes
Min 1 - 5 Strict Press
Min 2 - 40 Singles
Min 3 - 8 Step Ups (add load if possible)

Sep 3, 2015

9-4-15 WOD

L2
10 Min Amrap
30 Du’s
20 KBS
10 TTB

L1
5RFT
20 Russian Swings
10 Kipping Leg Raises

Challenge: Shoot Throughs 5 Sets of 5-10 Reps (stevenson work 5 Sets L-Sit Max Attempt)

Sep 2, 2015

9-3-15 WOD

L2
5 Rounds
2 Minutes to Complete
10 Strict Pull Ups (must transition to ROW @ 1Minute)
Max Cal Row
Rest 2 Minutes
Score Total Calories

L1
5 Rounds
2 Minutes to Complete
7-10 Negative Pull ups (must transition to ROW @ 1Minute)
Max Cal Row
Rest 2 Minutes
Score Total Calories
Challenge: Tabata Russian Twists - athlete choose weight you can continue to hang onto the ball and move!

Sep 1, 2015

9-2-15 Kirsten's Adventure WOD!!!

Teams OF TWO:
28 Min AMRAP
25 Pull Ups
80 Box Jumps
60 TTB
40 Floor Wipers 135/95 suggested load
30 Shoulder Touches (handstand - working by lifting hand off floor and touching opposite shoulder)
40 Floor Wipers
60 TTB
80 Box Jumps
25 Ring Dips