WOD 20141128
Conditioning
30 Minute AMRAP
5 Deadlift (95/65)
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squat
200M run
Sunday, 30 November 2014
Wednesday, 26 November 2014
WOD 20141126
This Sunday, November 30th we will be doing our annual Movember "Air Force" workout. We will start running heats at 10am. Please come and show your support for Men's Health month. It doesn't cost anything, just us getting together and having a good time with some sweat and some beers..... Rock your mustache and enter it with me (I'll just take a quick photo) for the best movember mustache. Ladies you can rock one too...(be creative?). Happy thanksgiving, see you guys Sunday!
WOD 20141126
Weightlifting
2 Position Snatch (5x1 2-Position Snatch (hip + knee))
(high hang + hang)
Complete 5 heavy sets of the complex (heavy = 80-90% of 1RM). Record heaviest set.
Metcon
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65)
Box Jump (24/20)
WOD 20141125
WOD 20141125
Strength
Back Squat (60% x 5, 65% x 5, 70% x 5)
Metcon
4 Rounds
Run 400M
15 Ring Dips
25 KBS (24/16kg)
Strength
Back Squat (60% x 5, 65% x 5, 70% x 5)
Metcon
4 Rounds
Run 400M
15 Ring Dips
25 KBS (24/16kg)
Monday, 24 November 2014
WOD 20141124
There will be NO CLASSES THURSDAY, due to the HOLIDAY. Happy Thanksgiving!
WOD 20141124
Strength
Shoulder Press (60% x 5, 65% x 5, 70% x 5)
record your heaviest set of 5. Should be 70% of your 1RM
Conditioning
21-18-15-12-9-6-3
Thrusters 95/65
Burpees
WOD 20141124
Strength
Shoulder Press (60% x 5, 65% x 5, 70% x 5)
record your heaviest set of 5. Should be 70% of your 1RM
Conditioning
21-18-15-12-9-6-3
Thrusters 95/65
Burpees
WOD 20141121
WOD 20141121
Strength
Paused Front Squat (3 sec pause at the very bottom)
heavier than last week.
Push Jerk (work to a 3 RM)
Conditioning
9-7-5
Squat Snatch 135/95 (athletes can power snatch + OHS)
Bar Muscle-up (modify 2 pull-ups)
Strength
Paused Front Squat (3 sec pause at the very bottom)
heavier than last week.
Push Jerk (work to a 3 RM)
Conditioning
9-7-5
Squat Snatch 135/95 (athletes can power snatch + OHS)
Bar Muscle-up (modify 2 pull-ups)
WOD 20141120
WOD 20141120
Time Trial
500m Row (Time)
Max Effort 500m Row
AS FAST AS YOU CAN. aka MAX EFFORT
Conditioning
Metcon (10 Rounds for time)
Every 3 minutes, for 30 minutes:
Run 400 Meters
10 Burpees
athletes can modify reps of burpees
Time Trial
500m Row (Time)
Max Effort 500m Row
AS FAST AS YOU CAN. aka MAX EFFORT
Conditioning
Metcon (10 Rounds for time)
Every 3 minutes, for 30 minutes:
Run 400 Meters
10 Burpees
athletes can modify reps of burpees
WOD 20141119
WOD 20141119
Weightlifting
Back Squat (75%x5, 85%x3, 95%x1+)
Conditioning
25 Box Jump Overs 24//20
25 Deadlifts 155/105
25 Wall Balls 20/14#
25 Ring Dips
25 Wall Balls 20/14#
25 Deadlifts 155/105
25 Box Jump Overs 24/20
Weightlifting
Back Squat (75%x5, 85%x3, 95%x1+)
Conditioning
25 Box Jump Overs 24//20
25 Deadlifts 155/105
25 Wall Balls 20/14#
25 Ring Dips
25 Wall Balls 20/14#
25 Deadlifts 155/105
25 Box Jump Overs 24/20
WOD 20141118
WOD 20141118
Strength
Hang Clean (5x3)
work to a heavy set of 3 for today. Power or Squat. do not drop the bar.
Conditioning
12min to complete:
4 rounds of
15 Shoulder to Overhead 135/95#
15 Toes 2 Bar
50 Double-Unders
Metcon (AMRAP - Reps)
Lateral Jump Burpees Over the Bar
...with the remainder of the 12 minutes, complete as many burpees as possible.
Strength
Hang Clean (5x3)
work to a heavy set of 3 for today. Power or Squat. do not drop the bar.
Conditioning
12min to complete:
4 rounds of
15 Shoulder to Overhead 135/95#
15 Toes 2 Bar
50 Double-Unders
Metcon (AMRAP - Reps)
Lateral Jump Burpees Over the Bar
...with the remainder of the 12 minutes, complete as many burpees as possible.
WOD 20141117
WOD 20141117
Strength
Shoulder Press (75%x5, 85%x3, 95%x1+)
Conditioning
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Strength
Shoulder Press (75%x5, 85%x3, 95%x1+)
Conditioning
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
WOD 20141114
WOD 20141114
Weightlifting
Paused Front Squat (3 sec pause at the very bottom)
last set should be heavier than last week
Conditioning
15 Squat Cleans (135/75)
21 HSPU
12 Squat Cleans (135/75)
15 HSPU
9 Squat Cleans (135/75)
9 HSPU
Wednesday, 12 November 2014
WOD 20141112
WOD 20141112
WEIGHTLIFTING
Back Squat (70%x3, 80%x3, 90%x3+)
record max number of reps and weight
CONDITIONING
5 Rounds
9 Deadlifts (135/95)
7 Hang power clean (135/95)
5 Push jerk (135/95)
WOD 20141111
TUE NOVEMBER 11, 2014 ARMISTICE
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.
http://teamrwb.org/get-involved/wodwithwarriors
Metcon (AMRAP - Rounds and Reps)
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
REST 2 MINUTES
Metcon (AMRAP - Rounds and Reps)
9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.
http://teamrwb.org/get-involved/wodwithwarriors
Metcon (AMRAP - Rounds and Reps)
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
REST 2 MINUTES
Metcon (AMRAP - Rounds and Reps)
9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
WOD 20141110
WOD 20141110
Strength
Shoulder Press
(70%x3, 80%x3, 90%x3+)
Conditioning
AMRAP 8
8 thrusters (95/65)
8 toes-to-bar
Strength
Shoulder Press
(70%x3, 80%x3, 90%x3+)
Conditioning
AMRAP 8
8 thrusters (95/65)
8 toes-to-bar
Monday, 10 November 2014
WOD 20141107
WOD 20141107
Strength
Pause Front Squats 1x3
(3 Second pause at the bottom)
Conditioning
3 rounds for time of:
20 Wall Balls 20/14
20 C2B Pull-up
Strength
Pause Front Squats 1x3
(3 Second pause at the bottom)
Conditioning
3 rounds for time of:
20 Wall Balls 20/14
20 C2B Pull-up
Thursday, 6 November 2014
WOD 20141106
WOD 20141106
Skill
3 SETS
30 DU or 60 seconds worth of attempts
10 Alternating Pistols
1 Min Plank on Elbows
REST 1MIN
Metcon
800m Run
100 KBS (24kg/16kg)
800m Run
WOD 20141105
HAPPY MOVEMBER.
WOD 20141105
Weightlifting
Back Squat (3x5 - 65%x5, 75%x5, 85%x5+)
Conditioning
40 hang power cleans (115/75)
30 toes to bar
20 shoulder to overhead (115/75)
30 toes to bar
40 hang power cleans (115/75)
WOD 20141105
Weightlifting
Back Squat (3x5 - 65%x5, 75%x5, 85%x5+)
Conditioning
40 hang power cleans (115/75)
30 toes to bar
20 shoulder to overhead (115/75)
30 toes to bar
40 hang power cleans (115/75)
Wednesday, 5 November 2014
Movember 20141104
In the spirit of Movember, Men's Health and Don, we will once again host a "Best Moustache" contest at the end of the month. Guys it's super easy to participate and it costs nothing.
THE DETAILS:
1. Shave your face and start off clean
2. Grow your Moustache for the rest of the month
3. Join Our Team: THE DON and Share the Link
4. I take a pic of your fuzzy mug and the box votes for a winner.
Click the link: http://us.movember.com/team/1545633
WOD 20141104
THE DETAILS:
1. Shave your face and start off clean
2. Grow your Moustache for the rest of the month
3. Join Our Team: THE DON and Share the Link
4. I take a pic of your fuzzy mug and the box votes for a winner.
Click the link: http://us.movember.com/team/1545633
WOD 20141104
Weightlifting
2 Position Snatch 3x3 (hip + knee)
@70% of 1RM (3 working sets)
Conditioning
8min AMRAP - one arm snatch (max reps)
8min AMRAP - MAX DistanceMonday, 3 November 2014
WOD 20141103
WOD 20141103
Strength
Shoulder Press 3x5
65%x5, 75%x5, 85%x5+
Conditioning
"Diane"
21-15-9
Deadlift 225/155
HSPU
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