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WOD 1/13/15

“Achieve” Strength: EMOM for 10 minutes alternate between Deadlift 5 reps (set 1 @50%, set 2 @60%, set 3 @70, set 4 @75%, set 5@70%) 10 C2B pull ups Conditioning: For time: Row 20 Calories 60 Wall Balls 20/14# Row 20 Calories Rest 4 min 5 min AMRAP 3 MU 10 front squats (135/95) “Fit” […]

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WOD 1/11/15

“Achieve” Strength: EMOM for 10 minutes 1 push press start at 50% and inverse until failure then go down 10-20 pounds of time remains Conditioning: 14 min AMRAP 100 double unders (sub 3x singles) 30 cleans (95/65) 75 double unders 30 cleans (135/95) 50 double unders 30 cleans (185/125) 25 double unders AMRAP of cleans […]

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WOD 1/10/15

Teams of 2 complete 20 min AMRAP 40 KB swings (53/35) – split however you want 30 air squats – split however you want 20 box jumps (24/20) – done in alternating jumps, I do 1 you do 1 10 partner push ups – must give one handed low five at the top  

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WOD 1/9/15

“Achieve” Midline Stability: EMOM for 12 minutes alternate between 5 rolls to candlesticks 10 T2B 15 sit ups Conditioning: Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95/65) 10 burpees From 3:00-6:00 2 rounds of: 12 overhead squats 12 burpees From 6:00-9:00 2 rounds of: 14 […]

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WOD 1/8/15

“Achieve” Strength/Mobility: Every 2nd Minute for 14 minutes 5 clean and jerks choose hip stretch for remainder of the time (any hip stretch is fine, ask coach if you need help) – start with 50% of 1RM and increase weight each set. If you fail to get 5 in 2 minutes drop weight 10-20 pounds […]

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WOD 1/7/15

“Achieve” Strength: Every minute, on the minute, for 12 minutes: Snatch with 3 second hold x 1 rep @ 70-75% Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold for 3 full seconds before standing up with the load. Conditioning: Perform the following at an […]

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WOD 1/6/15

“Achieve” Strength: EMOM for 16 minutes alternate 3 front squats @ 75-80% of 1RM clean 6 HSPU (if you aren’t proficient this can be scaled to a lower number, a hold for a certain time or to a box) Conditioning: Open WOD 13.2 Complete as many rounds and reps as possible in 10 minutes of: […]

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WOD 1/5/15

“Achieve” Strength: EMOM for 14 minutes alternate between 3 hang cleans – start at 60% or your 1 RM and add weight over the 7 sets 8 Burpee box jump overs (24/20) Conditioning: 125 double unders (3x for singles) 21 pull ups 75 double unders 15 T2B 25 double unders 9 bar muscle ups (sub […]

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WOD 1/3/14

Team WOD “Achieve” and “Fit” teams of 4 perform the following relay style 2 at a time.  Can’t advance to next station until the first pair finishes the required work there. Each member of pair completes 500 m row, 100 double unders (250 singles) 50 deadlifts (185/135), partner holds Deadlift 50 t2b, partner hangs

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WOD 1/2/15

Normal Friday Schedule “Achieve” Strength/Skill: Every minute, on the minute, for 12 minutes: Minute 1 – 1 Rope Climbs Minute 2 – 10 shoulder to overhead (135/95) Minute 3 – 30 double unders Minute 4 – 30-40 seconds of Hollow Rocks or Holds Conditioning: Every minute, on the minute, for 24 minutes: Minute 1 – […]