Archive | November 2015

You are browsing the site archives by date.

30 November WOD 

Krampus Clash week.  We will have open gym the whole week.  However, if you need something to do I will post strength and workouts the whole week. Strength: 2×10 back squat WOD: Complete as many rounds as possible in 20 minutes of: 500-meter row 185/135 lb. front squats, 10 reps 20 Abmat sit-ups

25 November WOD 

Strength: 7x 2 push jerk + 1 split jerk  WOD: 50 double unders  15 ohs 95/65 40 double unders  12 ohs 95/65 30 double unders  9 ohs 95/65 20 double unders  6 ohs 95/65 10 double unders 3 ohs 95/65 *extra work  30 or 45 or 60 ghd sit-ups 

24 November WOD 

Strength: 7×1 snatch high pull + 1 above the knee snatch WOD: 12 min AMRAP  18 box jumps 24/20″ 15 toes 2 bar  12 pull-ups  *extra work 50 medball cleans for time 

23 November WOD 

Strength: take 3 sets to work up to a heavy 3rm front squat. Then do 2 sets of 3 reps @90%. WOD: 4 rounds 4 min 500 m row 1 bear complex *add weight accordingly  -I rep of the bear consist of 1x power clean + 1x front squat + 1x push press + 1x […]

20 November WOD 

Strength and WOD: Deadlift 1-10-1-20-1-30 reps

19 November WOD 

Strength: 7×1 clean high pull + 1 below the knee clean  WOD: 3 rounds  30 KB swings 2/1.5 60 ft burpee broad jump 5 muscle ups or 10 CTB pull-ups  *extra work  30 toes 2 bar for time 

18 November WOD 

Strength: 5×3 push press WOD: 13 min AMRAP  20 hspu 60 wallballs 100 double unders 60 wallballs 20 hspu  *extra work 2 min weighted plank hold 45/35