Monthly Archives: November 2013

WOD – 50.7 – Veterans Day WOD for Warriors

Skill/Strength Extra Long Dynamic Warm Up and Sprinting Prep WOD – “Armistice”  9 minute AMRAP 100-meter sprint 11 sit-ups 11 air squats 100-meter sprint 22 sit-ups 22 air squats 100-meter sprint 33 sit-ups 33 air squats add 11 to the sit-ups and air squats for each additional round 2-minute rest and reflection then 9 minute […]

WOD – 50.7 –

Skill/Strength 15 min to build up to a heavy Power Snatch Only increase weight if form is good Do not increase weight if you are pressing out reps! WOD 30 Power Snatch for time (135/95) However… You must perform 7 burpees every time you rest the bar on the ground.   scores from Monday   […]

WOD – 40.9 –

Skill/Strength Quad Stretch on Wall – 2 min per leg Drill the 1 Arm Alternating KB Swing WOD 6 Stations – 1 min AMRAP per station – 4 Rounds Station 1 – 1 Arm Alternating KB Swing (53/36) Station 2 – KB Goblet Squats (53/36) Station 3 – Rest Station 4 – Pullups Station 5 […]

WOD – 51.0 –

Skill/Strength  Find the right weights for the WOD WOD 1 Round for Reps 2 min AMRAP – Shoulder to Overhead (175/115) – 1 min rest 2 min AMRAP – Lateral Burpee bar Hop – 1 min rest 2 min AMRAP – Shoulder to Overhead (135/95) – 1 min rest 2 min AMRAP – Lateral Burpee […]

WOD – 51.1 –

Skill/Strength  Slam Ball Man/Woman Test Max Rep Slam Balls in one minute (20/15) Rules – The MB must be lifted above the Slammer’s head for every rep -The MB must be slammed on the ground with a ferocious effort -The Slammer must try to slam the MB to the ground as many times as possible […]

WOD – 51.2 –

Skill/Strength Extra soft tissue – static stretching – mobility Ask coach for ideas to address specific restrictions or issues -10 min run time WOD 5 Stations – 1 min AMRAP per station – 30 sec transition time b/w stations – 3 rounds Station 1 – AirDyne (Cals) Station 2 – Hang Power Clean (95/65) Station […]

WOD – 51.2 –

Skill/Strength Lil Double Under Practice 5 min run time – 2x Singles for every double in the WOD     WOD 3 Rounds for time 15 Plate Ground to Overhead (45/25) 50 Double Unders 800m Run  

WOD – 51.3 –

Skill/Strength  Every minute, on the minute, perform 2 Max Effort Reverse MB throws (20/15).  For each throw, you are trying to get the MB to hit the wall as high as possible.  No scaling allowed.  If you hit the black paint, you are super powerful! WOD 8 Sets of 90 Sec AMRAP – 1 min […]

WOD – 51.4 –

Skill/Strength Skip…zero time for anything besides the warm-up and the WOD WOD 6 sets of 2 min AMRAP Each 2 min AMRAP starts with an AirDyne Sprint calorie buy-in of (33/23) After you complete the calorie buy-in, perform as many 25ft bear crawls as possible in the remaining time.  Each completed 25ft crawl equals one […]

WOD – 51.6 –

Skill/Strength  Lower Body Mobility -Quad stretch on wall – 1 min per leg -Quad Mashing with barbell – 1 min per leg -Ankle Mashing on KB – 1 min per leg WOD 5 min AMRAP – Wall ball (20/15) 5 min AMRAP – Muscle Ups 5 min AMRAP – Rowing (Calories) 5 min AMRAP – […]