Monthly Archives: March 2014

WOD – 61.4 –

Skill/Strength Couple extra minutes to roll out at the start of class Lax Ball to the Quads + Chest + Upper back Warm Up the movements for the WOD WOD 10 Rounds for time 10 Wall Ball (20/15) 10 Shoulder to Overhead (115/75) 6 Lateral Bar Burpees   Scores from 14.1 – Great work everyone!

Open WOD – 14.1 –

Skill/Strength Quickly warm up the movements and organize for the WOD Open WOD 14.1  10 min AMRAP 30 Double Unders 15 Ground to Overhead (75/55) -Any type of Snatch or Clean & Jerk is acceptable   For those of us who came in on Friday and completed this WOD, you can try to do it […]

WOD – 58.8 – Feb. Benchmark ReTest

February Benchmark ReTest! Skill/Strength 5 Extra min of Foam Rolling or Lax Ball Work Quads with Roller Ankles with lax Ball Chest & Shoulders with lax Ball WOD – 20 min Open Tester 10 Lateral Burpee Bar Hops 2o Power Cleans (135/95) 30 Wall Ball (20/15)   Scores from the last time we did this […]

WOD – 61.6 –

Skill/Strength 10 min EMOM 1st Min – AMRAP Strict Pullups 2nd Min – AMRAP Strict Pushups Rules – Negative Pullups can be substituted for Strict Pullups.  If negatives are too hard, super slow negatives on Ring Rows would be good. – Strict Pushups begin at the top, control the negative, touch the ground and immediately […]

WOD – 61.7 –

Skill/Strength Aggressive Soft Tissue Work!  Two drills – 6 min run time Resting on your back with the Lax Ball in the Mid Trap/Rhomboid region.  Lift hips off the floor and extend+flex shoulder. Leaning into a barbell on the rig to work the lower back WOD – this one is a little nasty 1 Round […]

WOD – 61.8 –

Skill/Strength Quick Warm Up for the WOD WOD AirBike Hell 2 min Sprint – 6 min rest x 5 Rounds Each 2 min Sprint begins with an AirBike Calorie Buy-In Men must complete 7 calories and women must complete 5 calories. After that Calorie Buy-In is complete, athletes will attempt to complete as many burpees […]

OPEN WOD – 14.2 –

Skill/Strength Warm Up and Organize for the WOD Open WOD 14.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. […]

WOD – 61.9 –

Skill/Strength Tabata V-Ups….Toes to Bar prep…without the bloody hands score = total reps You are allowed to bend your knees to touch your toes but you must straighten your legs completely when resting on the floor.  Your must lift your back completely off the floor at the top of the V-Up…no lower back contact on […]

OPEN WOD – 14.2 – 2nd Try

Skill/Strength Warm Up and Organize for the WOD Open WOD 14.2 For as long as possible: From 0:00-3:002 rounds of:10 overhead squats, 95 / 65 lb.10 chest-to-bar pull-ups From 3:00-6:002 rounds of:12 overhead squats, 95 / 65 lb.12 chest-to-bar pull-ups From 6:00-9:002 rounds of:14 overhead squats, 95 / 65 lb.14 chest-to-bar pull-ups Etc., following same pattern For those CFSers […]

WOD – 70.0

Skill/Strength Dip Stamina Work 5 Max Effort Sets of Ring Dips – 90 sec rest b/w sets Athletes should scale whatever dips they perform (Ring or Bar) to make sure they achieve at least 8 reps on their 1st set!  For most of us, that will mean we use bands. If dipping strength is not […]