Sep 29, 2016

9-30-16 WOD

mainsite wod from 2001!!
Row 500
Rest 5 Minutes
Row 1000
Rest 5 minutes
Row 2000

L1 -
Do l2!!!

Sep 28, 2016

9-29-16 WOD

For Time
100 DU
60 Push Ups
90 Med Ball Cleans (Hips must be coming thru at the top!!!)

L1
100 Singles
30 knee push ups
60 Med ball cleans
30 knee push ups
100 singles


Challenge: Hang Squat Clean Build to todays feel/move good heavy. Stop before any loss of technique or mechanics.

Sep 27, 2016

9-28-16 WOD

5 Rounds
15 Chest 2 Bar
30 Alternating Pistols

L1
5 Rounds
7 strict pull ups or negatives
30 Jumping Air Squats or sub regular squats

Challenge: 3 Rounds Q
Roll to candlestick X 2 each leg (just the negative is okay)
10-20 GHD Sit Up
5 Tall Box Jumps

Sep 26, 2016

9-27-16 WOD

2 Rounds
27 Box Jumps
27 K2E (sub Leg to above 90)
27 S2H - sets of 10 minimum

*14 Min Cap
L1
14 Min Amrap
14 Step Ups
14 V-Ups
14 Push Press

Challenge: 5X3 Press, Building in Load

Sep 25, 2016

9-26-16 WOD

Challenge
L2
90 sec max wall balls
L1
90 sec max goblet squats

L2
15 min AMRAP
16 ring dips
200m run
12 burpee’s
200m run

L1
15 min AMRAP
500m row
20 knee push ups

10 burpee’s

Sep 22, 2016

9-23-16 WOD

L2
5x5 back squat (same load all sets)
L1
5X10 goblet squats

L2
Elizabeth
21-15-9
Power cleans
Ring dips

L1
10 min AMRAP
7 hang cleans
7 push ups

7 sit ups

Sep 21, 2016

9-22-16 WOD

3 rounds for quality
30-60sec nose to wall HS Hold
10 bent over rows (focus on shoulder back)
5 tall box jumps (working on explosive power)

L2
1000m row
50 air squats
500m run
30 burpee’s
800m run
L1
15 min AMRAP
500m row
20 air squats

10 burpee’s

Sep 20, 2016

9-21-19 WOD

Death by Du’s
Min 1- 10 du’s
Min 2- 20 du’s
Min3- 30….
Add 10 reps each min till fail/ or practice your Jumps rope skills for 10 min!

L1/L2
3 sets
500m row for time
Rest as needed/ or as long as it takes someone else to row 500m or your rower you are sharing with them, wink wink!
Score each round

Sep 19, 2016

9-20-19 WOD

3 sets
Max strict Pull ups
Max Ring dips
Scale with bads, shoot for AROUND 10 reps if scaling, this is a suggestion.


L2
21-15-9
Thrusters
Burpee’s over bar
L1
8 min AMRAP
10 push press
10 goblet squats

10 burpee’s

Sep 18, 2016

9-19-16 WOD

7X1.1
Clean and Jerks
Work up to todays feel good heavy. (not a one rep max)

L2
“Claudia”
5 rounds
20 Kb swings
400m run
L1
3 rounds
20 kb swings

400m run/ or 500m row

Sep 15, 2016

9-16-16 WOD

11 min AMRAP
5 HSPU's
7 box jumps 24/20
9 T2B

Challenge:
Death by strict pull ups
EMOM add 1 strict pull up.
Note: "scale with lightest band possible, I don't want to see athlete scale and be able to straight set 20 pull ups in a row, but I would like to see you do around 5 in a row"- Coach Alex

Sep 14, 2016

9-15-16 WOD

3RFT
400m run
10 hang squat cleans 95/65
10 power cleans 95/65

Challenge: 5X5 Front squats 75%1rm

Sep 13, 2016

9-14-16 WOD

10min AMRAP
2 floor wipers
5 wall balls
4  floor wipers
5 walls balls
6 floor wipers
5 wall balls
8 floor wipers
5 wall balls
10.......ect.

Challenge:Max ghd Sit Ups

Sep 11, 2016

9-12-16 WOD

3 rounds
15 Squat clean (95/75)
15 Pull-ups
Run 800 meters

L1-15min amrap 15 med ball cleans, 7 strict pull ups, 50 singles
Challenge: Warm Up Squat Cleans and technique

Sep 8, 2016

9-9-16 WOD

5 box jumps
30 push presses (75/55)
10 box jumps
25 push presses
15 box jumps
20 push presses
20 box jumps
15 push presses
25 box jumps
10 push presses
30 box jumps
5 push presses

Challenge: Tabata  ball slams

Sep 7, 2016

9-8-16 WOD

13 minute AMRAP Ladder
1-1-1-2-2-2-3-3-3, etc
T2B
Decline Push-up
DU

Challenge: Static hold on rings for time

Sep 6, 2016

9-7-16 WOD

5 rounds
10 thrusters
100m sprint
end with 30 pull ups

Challenge:
OHS BW for max reps
m- BW
w-1/2 BW

Sep 5, 2016

9-6-16 WOD

10-9-8-7-6-5-4-3-2-1
Power clean
ring dips

Challenge: L-sit

Sep 4, 2016

9-5-16 WOD

15 minute AMRAP
5 pull-ups
10 push-ups
...15 squats

Challenge: Max GHD sit-ups

Sep 1, 2016

9-2-16 WOD

4 Rounds
500 m Row
10 Front Squats
5 PushPress

Challenge:
Practice: Front Squat

M-WOD:
10 min Foam Roller
Lacrosse Balls