5.22.12-Dead Reckoning

05/21/12 by Jonathan | Blog, WOD | No Comments »

5.21.2012- Regional Team WOD 4

05/20/12 by Jonathan | Blog, WOD | 6 Comments »

5.19.2012- Sledding/Biking

05/18/12 by Derek | Blog, WOD | No Comments »

“Sledding/Biking”

In teams of three, AMRAP 30 minutes:

Partner A will be Airdyning

Partner B will be doing a sled drag down and back the entire length of the gym

Partner C will be resting and yelling at the Parter A to pedal faster

When the sledder returns, the team rotates. Use roughly half BW.

5.18.2012- Know Your Engine

05/17/12 by Derek | Blog, WOD | No Comments »

Warmup:

2 sets

10 Hanging Scap Slides

10 DB Swimmers

20 sec Chin Over Bar Hang

Skill:

Get 40 reps of one of the following:

L-Pullup

Deadhang Pullup

Or get 25 negatives

WOD – Know Your Engine:

Part A

Airdyne

30” @ 90% effort

30” @ 50% effort

x 10

Record total cals. (free month if you hit 300)

Rest 5’

Part B

AMRAP 10’

Turkish Getups 35/26#

-Tight and controlled on these, goal is continuous movement.

5.17.2012- Hurry Up, Grasshopper!

05/16/12 by Derek | Blog, WOD | No Comments »

Warmup:

Shoulder Mobility

Skill:

15 minutes to work on the snatch balance

WOD – Hurry Up, Grasshopper!:

Partners, alternate each round for a total of 20 rounds:

6 OHS @ 95/65#

10 Barbell Straddle Hops

10 Grasshoppers (2 count)

5.16.2012- Tabata

05/15/12 by Derek | Blog, WOD | No Comments »

Warmup:

P-Chain Warmup

Skill:

4 sets

KBS x 20 (heavy)

-Rest 30 sec

Concentric Box Jump x 6

-Rest 60 sec

WOD:

Tabata Pushup x 8

Tabata Double Under x 8

5.15.2012 – The Stranger

05/14/12 by Derek | Blog, WOD | No Comments »

Warmup:

OH Lunge 50 steps 25/45#

Skill:

4 sets

One arm DB row @ ¼ BW, max reps minus 3,

Strict TTB, 8-10 reps

WOD – The Stranger:

10!

Single arm DB Thruster @ ¼ BW

Burpee over box jump 24/20”

-Start with your weak arm and switch every round

5.14.2012 – 1 Mile Test

05/13/12 by Derek | Blog, WOD | 4 Comments »

Heeeeee's BAAAAACK!

Warmup:
Arm DROMS
Front lever skill work (partners spot)

Skill:
Line Drills – Run Warmup
-Frankenstein Walk x 2
-Butt Kickers x 2
-High Knee March x 2
-High Knee to Sprint x 4

WOD – 1 Mile Test:

Safeway Run (1 mile)
Followed by 1 attempt of max rep pullups
-After finishing the run, you have exactly 20 seconds to mount the pullup bar. Score is run time + pullups. Ex: 5:15 + 42

5.12.2012 Relay for Life WOD!

05/11/12 by Jonathan | Blog, WOD | 1 Comment »

8:00-8:20 Waiver signing, Warm Up

8:20-8:50 Max Effort Deadlift

8:50-9:05 prep for WOD

9:05-9:35 RELAY FOR LIFE WOD 30′ AMRAP:
200m weighted walk (2/3 BW, 2 per team) CANNOT DROP WEIGHT
150 up downs
100 pushups
50 partner box jump (24/20)
25 strict pullups

Team MUST stay together! All four team members go for the walk and can hand off the weights or carry as a team (weights can be kettlebells, dumbells, single dumbell, or bar bell loaded). Once back into the gym, the team must complete all burpees then pushups, but only 2 athletes can work at a time. 2 boxes will be set up so that all 4 athletes can do the 50 (combined) partner box jumps. Lastly, the team must complete 25 dead hang pullups, with only 2 athletes working at a time. REPEAT!

The scoring will be the cumulative max effort poundage for deadlift plus the total completed reps of the WOD. 20 points will be subtracted for each time the weight drops on the walk.

9:35-10:00 put weights away and stretch.

Prizes go to the top scoring team as well as the team with most spirited team (must be separate teams).

5.11.2012-Jonathan and Derek’s Balls

05/10/12 by Jonathan | Blog, WOD | 3 Comments »

FRIDAY:

Warm Up:

2 rounds:

Snatch grip DL x10

Snatch High Pull x10

Muscle Snatch x10

Snatch Balance x10

Skill:

Snatch to OHS 5×5

Finish with run medley 400m

Jonathan and Derek’s Balls

Teams of 2:

Run 10×400, alternating

Teammate who is not running does AMRAP wall ball

O.C.S.S. in effect! (time to complete/reps completed)