WOD 9.20.14

10174903_622084547874132_5660065563553560916_n

September 19, 2014 | Posted in Daily WOD | By

Workout of the Day 9.20.14

Skill of the Day:

WOD Movement Prep

Strength:

NONE

WOD:

Coaches Choice/Family & Friends Day

Post Applicable Scoring…

Read More →

WOD 9.19.14

392564_10150673099788596_396466237_n

September 18, 2014 | Posted in Daily WOD | By

Workout of the Day 9.19.14

Skill of the Day:

OH Complex w/barbell

  • Press/PP/PJ/SJ
  • 5 minute 2 rep EMOM

Strength:

  • Deadlift 2 @ 70/75/80/90
  • 1 RM attempt EOMOM-5 rounds

WOD:

3rds for time

  • 15-manmakers #25/45
  • 25-back extensions

Post Time…

Read More →

WOD 9.18.14

OHS 2

September 17, 2014 | Posted in Daily WOD | By

Workout of the Day 9.18.14

Skill of the Day:

OHS w/barbell

  • 3 minute 5 rep EMOM (snatch grip)

Strength:

  • Jerk 2 @ 70/75/80/90
  • 1 RM attempt E3MOM-5 rounds

WOD:

5 Rounds for Time:

  • 10-OHS #65/95
  • 12-Ring Dips
  • 24-Double Unders

Post Time…

Read More →

WOD 9.17.14

Screen Shot 2014-09-14 at 6.36.39 PM

September 16, 2014 | Posted in Daily WOD | By

Workout of the Day 9.17.14

Skill of the Day:

4 Rounds:

  • 30 second Ring Support
  • 30 second rest

Strength:

  • Back Squat 2 @ 70/75/80/90
  • 1 RM attempt E3MOM-5 rounds

WOD:

10 to 1 Reps for Time:

  • KB Swing #35/53
  • Over Box Jumps

Post Time…

Read More →

WOD 9.16.14

9344_10201573756330717_1277771830_n

September 15, 2014 | Posted in Daily WOD | By

Workout of the Day 9.16.14

Skill of the Day:

3 Position Snatch w/barbell (hip, knee, shin)

  • 3minute 3 rep EMOM

Strength:

  • Press 2 @ 70/75/80/90
  • 1 RM attempt EOMOM-5 rounds

WOD:

For Time:

  • 400 m Run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 400 m Run

Post Time…

Read More →

WOD 9.15.14

Handstand 2

September 14, 2014 | Posted in Daily WOD | By

Workout of the Day 9.15.14

Skill of the Day:

4 Rounds:

  • 30 second HS hold
  • 30 second rest

Strength:

  • Clean 2 @ 70/75/80/90
  • 1 RM attempt EOMOM-5 rounds

WOD:

5 minute AMRAP:

  • 10-SB sit-up #20/30
  • 10-Slam balls #20/30

Post Total Rounds…

Read More →

WOD 9.12.14

Deadlift

September 11, 2014 | Posted in Daily WOD | By

Workout of the Day 9.12.14

Skill of the Day:

8 minute EMOM:

  • 1-Split Jerk

Strength:

5 Rounds EOMOM:

  • 10-Deadlift @70%

WOD:

8 minute AMRAP:

  • 200 m Run
  • 4-Muscle Ups
  • 6-Toes 2 Rings

Post Total Number of Rounds/Reps…

Read More →

WOD 9.11.14

Front Rack Pos

September 10, 2014 | Posted in Daily WOD | By

911picWorkout of the Day 9.11.14

Skill of the Day:

5 Rounds:

  • 5-Front Squats w/5 second tempo down and 3 second pause
  • 6-Front Rack Lunge Steps

Strength:

None!

WOD:

  • “9-11 Throwdown”
  • - 2001m Row
  • -11 Box Jumps 30″/24″
  • -11 Thrusters 125#/85#
  • -11 Burpee Chest to Bar Pull Ups
  • -11 Power Cleans 175#/125#
  • -11 Handstand Push Ups
  • -11 Kettlebell Swings 70#/52#
  • -11 Toes 2 Bar
  • -11 Deadlifts 170#/120#
  • -11 Push Jerks
  • -2001m Row

Post Time…

Read More →

WOD 9.10.14

Wall Balls

September 9, 2014 | Posted in Daily WOD | By

Workout of the Day 9.10.14

Skill of the Day:

5 Rounds:

  • 30 second Double Under
  • 30 second Rest

Strength:

5 Rounds Every 3 min on the min:

  • 6-Back Squat @75%

WOD:

For Time:

  • 50-Double Unders
  • 40-Flutter Kicks
  • 30-Wall Balls #14/#20
  • 20-Power Cleans #65/#95
  • 10-Over the Bar Burpees
  • then back up to 50…

Post Time…

Read More →

WOD 9.9.14

Row

September 8, 2014 | Posted in Daily WOD | By

Workout of the Day 9.9.14

Skill of the Day:

6 minute EMOM:

  • 3-High Hang Clean

Strength:

6 minute EMOM:

  • 5-Jerk Press

3 minute EMOM

  • 5-Push Press

WOD:

8 Rounds for Time:

  • 4-Power Snatch #65/#95
  • 250 m Row

Post Time…

Read More →


Hit Counter provided by Business Card Holders