Archive | November 2015

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12 November WOD 

Strength: 7×1 power clean and jerk WOD: 5 rounds – Every 90 seconds, complete: -150m row -max rep clean and jerk (185#/115#) *Rest 60 seconds between rounds *Kicker here is that every round, men add 20# to the barbell and women 10#. For example, round 2 will be 150m + max rep @ 205#/125#. Round […]

11 November WOD 

Strength:7×2 push jerk WOD:  “Death by…” 1st minute 1 hspu  2 cal row 3 medball squats 2nd minute 2 hspu 4 cal row 6 medball squats 3rd minute  3 hspu 6 cal row  9 medball squats … *each movement will have 1 minute to complete allotted work 

10 November WOD 

Strength: 7x 1 power snatch + 1 snatch balance + 1 ohs  WOD: 21 deadlifts 225/155 42 box jumps 24/20 15 deadlifts 275/185 30 box jumps 24/20 9 deadlifts 315/215 18 box jumps 24/20 *extra work  3 rounds 25 medball sit-ups  35 double unders  6 min cap 

9 November WOD 

Strength: 5×4 front squat WOD: -7x power clean (95#/65#) -7x thrusters (95#/65#) -7x bar facing burpees *extra work  3 rounds 50ft overhead DB lunge (AHAP) 5 handstands

6 November WOD 

Free to Choose Friday *today you can choose to work on whatever you feel needs to be done. I will also have a few options on the board for the less creative thinkers.

5 November WOD 

Strength: 15 minutes to work up to a heavy single clean WOD: 7 rounds 7 SDLHP 155/105 1 leg less rope climb *extra work  5 4 3 2 1 Bar muscle ups  40″ box jump 7 min cap

4 November WOD 

Strength:3×3 strict press 3×2 push jerk  3×1 split jerk WOD: 3 rounds 15 alt single leg squats  25 12″ lateral hops 35 KB swings 2/1.5 *extra work  2 min max distance hand stand walk 

3 November WOD 

Strength: 15 minutes to work up to a heavy single snatch  WOD: 3 rounds 400 m run 21 ring push-ups  15 hollow rocks  9 overhead walking lunge steps 135/95 *extra work  5 leg less rope climbs 

2 November WOD 

Strength: 5×4 back squat  WOD: 50 cal row 50 wallballs 25 cal row 25 wallballs 15 cal row 15 wallballs  *every time ball stops or drops immediately do 5 burpees -courtesy of CFW *extra work 3 rounds  :30 L sit  :30 overhead bar hold 135/95