Monthly Archives: August 2014

WOD – 82.7 –

Skill/Strength Bench Press – 5 Sets of 5 Reps “YEAH BUDDDYYYYY…LIGHT WEIGHT…BOOOOOOO….BOOOOOO” -The Ronnie Coleman WOD 12 min AMRAP 30 DB Walking Lunges (35/20) 20 DB Shoulder to Overhead (35/20)   Scores from Thursday  

WOD – 82.9 –

Skill/Strength Extra Mobility – Static Stretching – Soft Tissue Work – 5 min run time Ideas – Lax Ball to Chest & Front Delt – Lax Ball to Piriformis & Spinal Erectors TEAM WOD In teams of two, complete the following work as fast as possible with only one athlete working at a time. 1 […]

WOD – 83.0 –

Skill/Strength Soft Tissue work on Foot & Lower Leg – 5 min run time -Lax Ball mashing on arch of foot -Lower Leg Mashing on KB WOD 2 Rounds 50 Jumping Pullups 50 Double Unders 50 Slam Ball (20/15) 50 Cal Row

August Benchmark

Skill/Strength Warm Up and Drill the Power Clean WOD 17 min AMRAP 40 Burpees 30 Power Cleans (95/65) 30 Burpees 30 Power Cleans (135/85) 20 Burpees 30 Power Cleans (155/105) 10 Burpees AMRAP Power Cleans (185/115)

WOD – 83.2 –

Skill/Strength Warm Up all the Movements WOD 4 Intervals – 3 min Per Interval – 3 min Rest b/w Interval 1 – 30 Wall Ball (20/15) – AMRAP Double Unders 2 – 30 Toes to Bar – AMRAP Thrusters (75/55) 3 – 30 Box Jumps (24/20) – AMRAP Wall Ball (20/15) 4 – 30 Front […]

WOD – 83.3 –

Skill/Strength 3 sets of 30 Seconds – 1 min rest b/w sets – no rest b/w Rocks Hollow Rock Reverse Hollow Rock WOD 3 Rounds for time 20 1-Arm KB Swings Per Side (53/36) 500 meter Run   Scores from Tuesday

WOD – 83.4 –

Skill/Strength Power Clean and Jerk – 10 minutes to build to a max WOD 5 Rounds for time – 20 min time cap 5 Muscle Ups 10 Power Clean & Jerk (135/95)   5 Muscle Ups can be scaled to 10 Pullups and 15 Pushups   Scores from Wednesday

WOD – 83.5 –

Skill/Strength Organize and Warm Up the Movements WOD 4 Stations – 5 minutes per station – 1 min rest b/w stations Station 1 – Sled Push (55/35) (There and back = 1 point) Station 2 – AirBike (1 Cal = 1 point) Station 3 – Rowing (1 Cal = 1 point) Station 4 – Alternating […]

CNY Throwdown!!!

If you don’t already know, we are closed today folks. Come down to Casey Park 150 N Division St, Auburn to come and check out the CNY Thowdown!!! If you want to check in and see how your favorite athletes are doing, click here   Scores from Friday…Shout Out to Cathie Weisberg.  She wasn’t satisfied with […]

WOD – 83.6 –

Surprise WOD…come on in and find out!  It is a somewhat serious Workout.