Blog/WOD

Friday 4.20.12 baseline + overhead

Pic from the first Sunday WOD

WOD
Baseline
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Post WOD:
Press
5-5-5-5
Push-Press
3-3-3-3
Jerk
5-5-5-5

Thursday 4.19.12

A.B. doing some TTB

Pre-WOD:
6-6-6-6-6-6
Tall box Jumps

WOD:
20 in and out tire flips
3 min rest
30 burpees
3 min rest
40 wall balls (20/14lb)
6 min rest
repeat 1 more time

Wednesday 4.18.12 cleans and backsquat

Noah wins the prize for best sweat angel of the day.

Pre-WOD:
standing long jump

WOD:
Cleans
2-2-2-2-2
Back-squat
5-5-5-5-5

6:30 Strength class
will be the same as normal WOD today.

4/16/12 ”Eva”

WOD: ”Eva””
5 rounds for time
800m run
30 KB swings(32/24kg)
30 pull-ups

This is a hard WOD. It has 50 min time limit so scale as needed, and no the Kb weights are not incorrect. 

Monday 4.16.12

Sarah has more than her body weight on the bar.

Pre-WOD:
Snatch
2-2-2-2-2

WOD:
12 Minute AMRAP
10 Snatch (95/65lbs)
15 Box Jumps (24/20)

6:30 Strength Class:
Snatch
1-1-1-1-1
OHS
2-2-2-2-2

First Sunday WOD, and Yoga is back!

A great example of why you don’t need to pay much attention to the scale.

YOGA at 10:00am
WOD starts at 11:15, please do not show up before 11:05, Yoga may still be in session.
WOD:
With a Partner
2000m Row (switch as often as you like)
Then each do 3 rounds of
12 front squat (135/95lbs)
12 pull-ups
12 burpees
one partner does a set of 12 front squats the other holds a plate above the head (45/25lbs)
Then the same with pull-ups, and burpees for all 3 rounds

Friday the 13th Chipper

Not bad Evie

WOD:
100 Double-Unders
10 Burpee box jump (24/20”)
20 Power Cleans (75/55lbs)
30 SDHP (75/55lbs)
40 lateral Jumps (each side)
50 toes to bar
40 lateral Jumps (each side)
30 SDHP
20 Power Cleans
10 burpee box jump
100 double unders

Thursday 4.12.12 Helen

Swinger

Pre-WOD:
OHS
1-1-1-1-1

WOD: Helen
3 rounds
400m run
21 kb swings (24/16kg)
12 pull-ups

Wednesday 4.11.12 Thrusters/Wall-climb

Remember when it was warm outside?

Pre-WOD:
3 cone drill (2 attempts each direction)

WOD:
10 Thrusters (115/80lbs)
5 Wall-climbs
8 Thrusters
4 wall-Climbs
6 Thrusters
3 Wall-Climbs
4 Thrusters
2 Wall Climbs
2 Thrusters
1 Wall Climb

6:30 Strength Class
6-6-6-6-6
weighted jumps
I did a similar overhead combo with CFSP last week, it was good.
5 rounds max weight
1 press
3 push press
5 jerk

Tuesday April 10th – Five Tasks for Time


A lot of veggies together make a salad.
A lot of little challenges make today’s WOD.

Pre-WOD
Wall Sit for Time

WOD
So you’ll arrive and there will be 5 challenges, mini-WODs if you will, on the board.
We’ll review range of motion, start the clock, you’ll track and post your times/performance.
Get them done in any order you choose.

How will YOU handle the suspense and wondering?

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