Monthly Archives: May 2014

WOD – 74.2 –

Skill/Strength Warm Up & Set Up for the WOD WOD 1 Round for time – Strict 30 min time Cap 50 Calorie Row 50 Box Jumps (24/20) 50 Power Cleans (115/75) 50 Wall Ball (20/15) 50 V-Ups 50 Wall Ball (20/15) 50 Power Cleans (115/75) 50 Box Jumps (24/20) 50 Calorie Row   Scores From […]

WOD – 74.3 –

Skill/Strength Familiarize yourself with all the cool new movements I am forcing you to do WOD 7 Stations – 1 min of work per station – 30 sec transition time – 3 Rounds Station 1 – Parallette Pass Through (Toe to Heal & back to Toe = 1 point) Station 2 – AirBike (1 Cal […]

WOD – 74.4 –

Skill/Strength 5 min extra soft tissue / mobility / static stretching Ask Coach for advice to address specific tight area or specific movement restriction Team WOD In Teams of Three, complete the following work in the following order, as fast as possible, with only one athlete working at a time. 4500 meter Row 60 KB […]

WOD – 74.5 –

Skill/Strength Kipping Pullup Skill Learn how timing an explosive Hip Extension can get your chin over the pullup bar! or Pullup Strength Strict or weighted pullups x5 sets to failure WOD “Tabata Something Else” Tabata Pullups Tabata Pushups Tabata Situps Tabata Squats The Tabata interval is 20 seconds of work followed by 10 seconds of […]

WOD – 74.6 – May Benchmark –

Skill/Strength Warm Up & Set Up May Benchmark WOD 4 min AMRAP – Round 1  10 Alternating Front Rack Reverse Lunges (135/95) 10 Burpee Double Barbell Jumps 20 Deadlifts (135/95) 1 min Rest 4 min AMRAP – Round 2  10 Alternating Front Rack Reverse Lunges (135/95) 10 Burpee Double Barbell Jumps 20 Deadlifts (135/95) 2 […]

WOD – 74.7 –

Skill/Strength Build to a heavy set of 5 reps on your Back Squat Attempt a PR if previous best for 5 is known WOD 100 Tabata Back Squats (115/75) Rx+ (135/95) Immediately followed by 3 rounds 500 meter Run 15 Toes to Bar   May Benchmark  

WOD – 74.8 –

Skill/Strength Partner Up and get this thing started Partner WOD In team of two, complete the following work, in the following order, for time 4000m Row 400 AbMat Situps 40 Bear Crawls (18ft = 1 Bear Crawl) -Only one athlete can work at a time   Scores from Tuesday

WOD – 74.9 –

Skill/Strength Skill Transfer Drills to improve the Power Snatch & Power Clean Coach’s Choice Benchmark WOD “Diego” 1 Round for time 31 Power Snatch (135/95) 31 Power Clean (135/95 250 meter KB Burden Carry (53/36) (Stop sign and back)   I realize there are plenty of reasons why we should not do a KB Burden […]

WOD – 75.0 –

Happy Birthday Pat…here is your Birthday Present  Skill/Strength Set Up for Fight Gone Bad!!! – The world learned what FGB was back in 2004.  CFS did it last in November. WOD “FIGHT GONE BAD” 6 Stations, each station is a 1 min AMRAP, you go through the 6 stations for 3 rounds, there is only […]

WOD – 75.1 –

Skill/Strength Drink extra water!  This time of year people often see significant drops in performance for no reason…it is b/c you’re dehydrated…Drink Extra Water! Then… Warm Up Muscle Ups or Chest to Bar or the most difficult pullup variety you have in your arsenal. WOD Nasty Girls V3 3 Rounds for time 50 Alternating Forward […]