Monthly Archives: April 2014

WOD – 72.1 –

The Ginger Strong Fundraiser WOD You have to come in and find out, but here is a hint.   Today we’re hosting a special fundraising WOD in all regular classes to support a cause close to one of our own. Member Matt Seconi’s girlfriend Kelly was recently diagnosed with a rare cancer – neuroendocrine carcinoma […]

WOD – 72.2 –

Skill/Strength 8 min EMOM 2 Power Cleans per minute – heavy as possible Athletes get 3 total attempts per minute to complete 2 reps Report total pounds lifted WOD 3 Rounds for time 15 Power Cleans (185/135) 15 Box Jumps (24/20)   Here is a small snapshot of some of the amazing people who participated […]

WOD – 72.3 –

Skill/Strength Soft Tissue – Lax Ball to feet & lower leg Barbell to low back off rig 8 min run time WOD 3 Rounds for time Run – Stop Sign and back x2 20 KB Swings (53/36) Rx+(70/53) – 2 min rest 2 Rounds for time Run – Stop Sign and back x2 20 KB […]

WOD – 72.4 –

Skill/Strength Deadlift Prep 3 sets of 6 to 8 Touch and Go Deadlifts and a moderate load Build up to a good weight for the WOD WOD  Option 1 For time 21 Deadlifts (225/155) 50 Double Unders 15 Deadlifts (225/155) 50 Double Unders 9 Deadlifts (225/155) 50 Double Unders ……or…… Option 2 For time 15 […]

WOD – 72.5 –

Skill/Strength Extra Soft Tissue – Mobility – Static Stretching 8 min Run time Ask Coach for guidance to address a specific limitation WOD 3 Rounds for time 20 DB Thrusters (35/20) 40 Anchored Abmat Situps 20 Alternating Goblet DB Reverse Lunges (35/20) 40 Anchored AbMat Situps   Scores from Friday

WOD – 72.6 –

Skill/Strength “The 3 Pull Watt Test” You get three pulls on the rower Your first pull is simply a long slow pull to get the wheel moving Your second pull is much stronger, accelerating the wheel in preparation for the third and mightiest pull Your third pull coming from deep within your body, it is […]

ReDo WOD – 9.1 –

We did this on 12/12/12, back before people even took pictures of white boards and posted them onto blogs… Skill/Strength Warm Up and Set Up for the WOD HERO WOD “Jack” 20 min AMRAP 10 Push Press (115/85) No jerks allowed! 10 KB Swings (53/36) 10 Box jumps (24/20) Back in 2010 when this WOD […]

WOD – 72.7 –

Skill/Strength  Quickly Get a little Front Rack Mobility Work Done Triceps Band Stretch off Rig…with a Twist – 1 min per arm -Wrap your wrist with band, as usual, point your elbow to the sky, as usual, but then face the pillar and put your triceps against the rig.  This will help your point your […]

WOD – 72.8 –

Skill/Strength Warm Up and Set up Quickly for the WOD WOD  4 Stations – 90 sec per station – 30 sec transition time b/w stations – 3 rounds Station 1 – Rowing (1 Cal = 1 Point) Station 2 – Plate Push (18ft = 1 Point) Station 3 – DB Reverse Lunges (35/20) (Right + […]

WOD – 72.9 –

Skill/Strength Drill the Power Clean and build up to the starting weight for the WOD WOD 1 Round for time 5 Power Cleans (185/125) 20 Burpees 10 Power Cleans (135/95) 15 Burpees 15 Power Cleans (115/75) 20 Burpees 20 Power Cleans (95/65)