WOD Archive

Jul13

Wednesday, 07.13.16 - WOD

WOD:
30-20-10

- T2B
- AB Mat Sit Ups
- Hang Snatch (75/115)

Post WOD Extra Credit: 50 V-ups

Jul12

Tuesday, 07.12.16 - WOD

WOD:
20 min AMRAP: Mary or Cindy

Cindy:
- 5 pull ups
- 10 HR push ups
- 15 air squats

Mary:
- 5 HSPU
- 10 Pistols
- 15 Pull ups

Jul11

Monday, 07.11.16 - Strength + WOD

Categories // strength

STRENGTH:
12 min to find 1 Rep Max Clean & Jerk

WOD:
For Time: 30 Rounds
- 1 Clean & Jerk (Rx: 95/135, Comp: 135/205)
- 3 Bar Over Facing Burpees

*22 min TC

 

Jul08

Friday, 07.08.16 - Strength + WOD

Categories // strength

STRENGTH:
Front Squat 5 @ 75%, 3 @ 85%, 1+ @ 95%


WOD:
For Time: 21-15-9
- Hang Squat Clean (75/115)
- C2B

Jul07

Thursday, 07.07.16 - Strength + WOD

Categories // strength

STRENGTH:
5 min Snatch Cycle Work :20 on/:40 off

WOD:
2 RFT:
2-4-6-8
- Power Snatch (95/135)
- T2B

 

Jul06

Wednesday, 07.06.16 - WOD

8 min EMOM: :20 on/:40 Rest of Handstand work

WOD:
16 min AMRAP:
- 3 Ring MU (BMU, Strict Pull up)
- 50 DU (100 singles)
- 200m Run

Jul05

Tuesday, 07.05.16 - Strength + WOD

Categories // strength

STRENGTH:
Power Clean 5 @ 70%, 3 @ 80%, 1+ @ 90%

WOD:
12 min AMRAP:
- 7 S2OH (Rx: 75/115) (Comp: 125/185)
- 14 BJ (20/24)

Jul04

Monday, 07.04.16 - Gym is CLOSED.

INDEPENDENCE DAY - Happy 240th Birthday America!

At Home WOD:

Buy in: 240 Air Squats
7 min AMRAP:
- 4 HR push ups
- 4 Box Dips (use bench/table/chair)
Buy-Out: 240 Walking Lunges Steps (120 each leg)

Jul02

Saturday, 07.02.16 - 10 AM HERO WOD for the 4th of July

Categories // hero

HERO WOD: Abbate

 HeroMatthewAbbate 200by

For Time:
- 1 Mile Run
- 21 Clean & Jerks (105/155)
- 800m Run
- 21 Clean & Jerks (105/155)
- 1 Mile Run


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

 

Jul01

Friday, 07.01.16 - Strength + WOD

Categories // strength

STRENGTH:
Push Press: 5 @ 70%, 3 @ 80%, 1+ @ 90%

WOD:
4 RFT:
- 5 Strict Pull Ups
- 10 C2B
- 15 Pull Ups
- 30 Ab Mat Sit Ups

 

Jun30

Thursday, 06.30.16 - Strength + WOD

Categories // strength

STRENGTH:
Power Snatch: 12 min to work to a heavy triple

WOD:
3 RFT
- 15 Power Snatch (65/95)
- 400m Run

 

Jun29

Wednesday, 06.29.16 - Strength + WOD

Categories // strength

STRENGTH:
Front Squat: 3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD:
25 min AMRAP:
- 7 Thrusters 95/135
- 7 HSPU
- 75 DU
2 min Rest

Jun28

Tuesday, 06.28.16 - Strength + WOD

Categories // strength

TECHNIQUE:
20 min MU/Pull Up technique work


WOD:
For Time:
- 100 Burpee BJ Overs (20/24)

*TC: 14 min

 

Jun27

Monday, 06.27.16 - Strength + WOD

Categories // strength

STRENGTH:
Power Clean: 3 @ 65%, 3 @ 75%, 3+ @ 85% (must be touch n go)

WOD:
21-15-9
- Deadlift (155/225)
- Overhead Squat (95/135)

*You will have 1 barball, and you will be loading/deloading throughout the WOD

*13 min TC

 

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