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WOD 11/24/14

Strength: every 90 seconds for 11 minutes (8 sets) 1 tall clean – work to a heavy 1 rep for the day (Video of movement here http://vimeo.com/48326359) Conditioning: 5 rounds for time 20 wall balls 10 power cleans (155/105)

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WOD 11/21/14

“Achieve” Skill: Rope climbs or handstand holds/walks Conditioning: 5-4-3-2-1 Squat cleans (225/135) Muscle ups “Fit” Skill: Kipping Conditioning 10 to 1 T2B Hang cleans (95/65)

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WOD 11/20/14

“”Achieve” Strength: 5×10 alternating front rack lunges work to a heavy set of 10 Conditioning: 400 m run 50 double unders 200 m run 100 double unders 400 m run 50 double unders “”Fit” 5×8 alternating lunges (65/45) Conditioning: 400 m run 50 double unders 200 m run 100 double unders 400 m run 50 […]

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WOD 11/19/14

“Achieve” Strength: Every 90 seconds for 9 min 1 tall snatch Conditioning: 5 min AMRAP 4 hang snatches (135/95) 8 Burpees over bar Rest 3 min 5 min AMRAP 10 pull ups 20 wall balls (20/14) “”Fit” Every 90 seconds for 9 min 5 ohs Conditioning: 400 m run 3 rounds 10 push press 20 […]

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WOD 11/18/14

“Achieve” Strength: Every 2 min for 10 min Back squat 6@70%, 4@75%, 2@80%, 2@85%, 1@90 Conditioning: 10 min AMRAP 5 deadlifts (275/185) 10 box jumps (30/24) “”Fit” Strength: Every 2nd min for 10 min 15 goblet squats  (53/35) Conditioning: 10 min AMRAP 10 SDHP (53/35) 16 box step ups (24/20)

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WOD 11/17/14

“Achieve” Strength: Every 2nd minute for 10 minutes 3 clean and jerks @ 75-80% Conditioning: 3 rounds for time 250 m row 20 KB swings (53/35) 10 HSPU 5 bar MU “Fit” Strength: every 2nd minute for 10 minutes 5 push press (empty bar) Conditioning: 3 rounds for time 250 m row 20 push ups […]

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WOD 11/15/14

“Achieve” Partner “DT” each partner will complete 5 rounds a piece of (I do a round, you do a round format) 12 deadlifts (155/105) 9 hang cleans 6 push jerks “Fit” each partner will complete 5 rounds a piece of 100 m run 12 wall balls 24 split jumps    

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WOD 11/14/14

This week is a testing/PR week. We will use this week to establish several different weights for your lifts as well as a few new times for benchmark WODs.  The goal of the week is to see how far you’ve come with your fitness or if you’re new to establish where we are now. “Achieve” […]

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WOD 11/13/14

“Achieve” Strength: Deadlift 5×3 – goal is to work to a 3RM. Conditioning: For time 2 rounds 20 thruster (95/65) 20 sdhp 20 push jerks 20 overhead squats 20 front squats 20 burpees “Fit” Strength: Deadlift 5×10 (light weight focus on form) Conditioning: 2 rounds 20 med ball cleans (20/14) 20 mountain climbers 20 k2e […]