Browsed by
Month: April 2015

WOD 4-30-2015

WOD 4-30-2015

Warm-up 3 rounds 8 minute cap 20 air squats 20 box steps 10 ab mats sit ups Stretch 4 minutes cap foam roller quads and hamstrings 2 minutes each Metcon 25 minutes cap 2 1/2 mile run

WOD 4-29-2015

WOD 4-29-2015

Warm-up 3 rounds 8 minutes cap 10 huggers 10 push up release 10 air squats 10 each side, side shoulder circles to front and back Metcon 2 minutes standard Push-ups 30 seconds rest 2 minutes pull up close grip (hands out grip) 30 seconds rest 2 minutes wide arm Push-ups 30 seconds rest 2 minutes dead lifts 30 seconds rest 2 minutes decline Push-ups (your feet on chair or box) 30 seconds rest 2 minutes chin ups (hands in grip)…

Read More Read More

WOD 4-28-2015

WOD 4-28-2015

Warm-up 3 rounds 8 minutes cap 20 box steps ups (20/12) 10 push up release 10 air squats 10 ab mat sit ups Metcon 21 Minute cap 200 meter run 40-burpees 400 meter run 30-burpees 600 meter run 20-burpees 400 meter run 10-burpees

WOD 4-27-2015

WOD 4-27-2015

Warm-up 3 rounds 15 seconds huggers 8 push up 10 over head squats Gymnastics 3 rounds 8 minutes cap 10 chin ups strict chin ups 10 Ring dips Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 med ball clean 12 Ring Rows 20 ab mat sit ups 15 jump squats/steps up scale down

WOD 4-24-2015

WOD 4-24-2015

Warm-up 3 Rounds NFT (not for time) 8 min cap 8 Hand release Push-ups 10 air squats 12 crunches Weightlifting Squat (15 minutes to establish one rep max) Metcon time caps 15 minutes 10 Wall Balls (20/14) 400 meter run 20 Wall Balls (20/14) 200 meter run 30 Wall Balls (20/14) 400 meter run 40 Wall Balls (20/14) 200 meter run

WOD 4-23-2015

WOD 4-23-2015

Warm-up 3 Rounds NFT (not for time) 5 Hand release Push-ups 8 over head squats PVC 10 ab mat sit ups Metcon AMRAP time caps 20 minutes 5 Handstand push-ups 10 1-legged squats/Pistols 15 Pull-ups or ring rows

WOD 4-22-2015

WOD 4-22-2015

Warm-up 3 Rounds NFT (not for time) 12 ring row 10 Hand release Push-ups 15 Hollow Rocks 10 ab mat sit ups Skill – Double unders Metcon Time cap is 20 minutes 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 rep rounds of Deadlifts 225#/155# At the end of each round of deadlifts, do 20 double unders. Deadlifts 20 double unders or 50 singles

WOD 4-20-2015

WOD 4-20-2015

Warm-up #1 (No Measure) 3 Rounds NFT (not for time): 12 Overhead Squats (pvc) 10 Push-Ups 12 air squats 10 Ring Rows Weightlifting Back Squat (20 minutes to establish one rep max) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 30- KBS (53/35/18) Kettlebell Swing 20- Ring rows 10- Burpees

WOD 4-16-2015

WOD 4-16-2015

Warm-up (No Measure) 3 Rounds NFT (not for time): 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 air squats 6 Ring Rows Metcon: 20-Minute AMRAP of Mary (AMRAP – Rounds and Reps) 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Keep track of your time

WOD 4-15-2015

WOD 4-15-2015

Warm-up Shuttle run (No Measure) shuttle run sprints Weightlifting Back Squat (5 x 5 ) add 5 lbs from previous session Push Press (1 x 5 ) add 5 lbs from previous session Metcon 21-18-15-12-9-6 (21 minutes) Push press (135/65) Pull-ups T2B (Toes to Bar) How to do T2B