W.O.D.

  • Tuesday 11/21/17


    Split Jerk
    Find your 1RM

    WOD
    For Time:
    40 Strict Dips
    40 GHD Sit Ups (or Weighted V-Ups w/ light DB between feet)
    After every 10 reps stop and perform 40 DUs (scale: 40 Speed Steps or 1 min speed step practice)
    *Time Cap: 17 mins
    **Finish last round of wod with DUs or Speed Steps



  • Monday 11/20/17


    Squat Clean

    Warm up to WOD weight (use this time to focus on form deficiencies and work with coach)

    You can skip the Jerk analysis if needed but excellent commentary of the C&J




    EMOM x 28 mins (SCORE IS TOTAL BURPEES ONLY)*

    Min 1: 1 Squat Clean at 80-85% of your 1RM

    Min 2: Cal Row (III-18/14, II-15/11, I-12/8)

    Min 3: Bicycle Crunches (III-40, II-30, I-20) L+R=1

    Min 4: AMRAP of Burpees

    *Catch: Only burpee reps are recorded but any reps not completed are subtracted from your total burpee score. EX: 80 Burpees are completed but a total of 10 reps are missed on the other sections. Score would then be 70.

  • Saturday 11/18/17


    2013 CF Games Regional Event 4
    Team Version
    Teams of 2 For Time:
    150 Wall Balls
    150 C2B Pull Ups
    150 Pistol Squats
    150 DB Snatches (III-70/55, II-50/35, I-30/20)

    Individual Version
    100 Reps of each movement


  • Friday 11/17/17


    Find your 1RM
    Overhead Squat

    For Time:
    30 OHS (III-115/75, II-85/55, I-65/45)
    15 Muscle Ups (Scale: 30 Dips)
    20 OHS (same weight)
    10 Muscle Ups (Scale: 20 Dips)


  • Thursday 11/16/17


    WOD
    "Michael"
    3 Rounds for Time of:
    800m Run
    50 Hip Extensions
    50 Sit Ups

    Active Recovery
    For Time:
    5k Row

    Post WOD: Mobility

    In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

    With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

    The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.


  • Wednesday 11/15/17


    1. Complex
    7x1, Build to Heaviest Weight
    Thruster + Push Press + Push Jerk + Split Jerk

    2. 7 Rounds for Time: (20 min time cap)
    7 Power Cleans (III-155/105, II-125/85, I-105/70)
    100m Row
    7 Deadlifts
    7 Toes 2 Bar
    1 Min Rest
    *Go light enough to keep the rounds fast and preferrably unbroken


  • Tuesday 11/14/17



    1. Skill Work
    Speed Steps

    2. For Total Time:
    Cash In
    400m Run

    10 Rounds:
    5 Burpee Box Overs
    30 Speed Steps (Right foot = 1 Rep) (Scale:
    1 Min Speed Step Practice)

    5 KB SDHP

    Cash Out
    100 Mountain Climbers


  • Monday 11/13/17



    1. Clean
    Build to a 2RM Unbroken Squat Clean

    2. Tabata for Total Reps:

    Front Squats (III-95/65, II-80/55, 65/45)
    Rest 1 Min
    L-Sit (total seconds held)
    Rest 1 Min
    HSPU (Scale:Pike HSPU)
    Rest 1 Min
    Cal Row


  • Saturday 11/11/17


    TEAM WOD:

    Teams of 2

    6 rounds for time of:
    50 Kettlebell Swings
    50 Partner Wall-Ball Situps
    50 Supermans
    50 Knees-to-Elbows
    *split work however you choose


  • Friday 11/10/17


    1. Take 10 minutes to find the heaviest weight you can do a Turkish Get-up with

    2. For Time:
    21-18-15-12-9-6-3
    Dumbbell Power Cleans
    Dumbbell Shoulder-To-Overhead

    This is a great video explaining each step of the Turkish Get-Up. Get familiar with this movement before coming in to the gym today!


  • Thursday 11/9/17


    1. Before both workouts:
    Skill Work


    2. WOD:
    20 Minute AMRAP
    40m Double Farmers Carry (you choose weight)
    40m Double Waiters Carry
    20 Toes to Bar

    OR

    ACTIVE RECOVERY:
    20 Minutes:
    2 Min: Max Slider Mtn Climbers (L+R=1)
    2 Min: Max Cal Row
    2 Min: Max V-Ups
    2 Min: Max Cal Bike
    2 Min: Max Oblique Crunches



  • Wednesday 11/8/17


    1. Snatch Technique
    EMOMx12
    2 Squat Snatches at 80%
    *you are allowed to drop the bar between reps

    2. 3 Rounds For Time:
    30 Wall Balls (20/14)
    3 Rope Climbs (scale: 9 rope pulls on rig or 9 lying to standing rope pulls or 15 towel ring rows)

    Aim to do unbroken sets of wall balls during this workout. Stay in control of your breathing - out at the top, in on the way down. You got this!


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