Monthly Archives: November 2014

WOD – 90.8 –

Skill/Strength Lax Ball to the Chest & Triceps against the wall – 4 min run time WOD 3 Sets – 3 minutes per set x 5 sets Row (400/300 meters) AMRAP DB Renegade Rows in remaining time (40/25) Rx+(45/30)   Scores from Friday  

WOD – 90.9 –

Skill/Strength Set up for the WOD – Leave some time after to static stretch maybe, you’re going to need to be loose for the November Benchmark on Monday WOD 3 Rounds for max reps 1 min DB Box Step Overs (20/20″) (45/30lbs) 1 min DB Hang Power Clean (45/30) 1 min V-Ups 1 min AirBike […]

November Benchmark

November Benchmark is the October Benchmark from last year….pprreesssuurree 🙂 Skill/Strength Mobility / Soft Tissue for this WOD – 7 min – If high volume deadlifts get your back tight, use the lax ball on your lower back before the WOD. If your ankles are tight (not good for wall ball), use the kettle bell […]

WOD – 91.0 –

Skill/Strength Two Options – Each 10 min long Option 1 – Find your 1 Rep Max – Bench Press Option 2 – Work with coach to develop or refine your kipping pullup WOD 3 Rounds for time 21 Pullups (Rx+ C2B) 21 Push Press (135/95) 275 Meter RUN hehehe   Scores from the November Benchmark

WOD – 91.1 –

Skill/Strength 1 min AMRAP Banded Anchored AbMat Situps -Bands and AbMat Distances will be standardized WOD 15 min AMRAP 8 Hang Power Snatch (135/95) 16 Buprees 24 V-Ups   I am sure this will be the coolest movie ever   Scores from Monday…..I seem to have typed Row instead of Run…sorry 5:30-6:30-7:30am

WOD – 91.1 –

Skill/Strength 1 min AMRAP Banded Anchored AbMat Situps -Bands and AbMat Distances will be standardized WOD 15 min AMRAP 8 Hang Power Snatch (135/95) 16 Buprees 24 V-Ups   I am sure this will be the coolest movie ever   Scores from Monday…..I seem to have typed Row instead of Run…sorry 5:30-6:30-7:30am

WOD – 91.3 –

Skill/Strength Quick Triceps Stretch w/ Bands on the Rig…Front Rack people WOD 3 min Interval – 3 min rest x 5 sets 10 Front Squats (95/65) Rowing (200/150 meters) AMRAP Thrusters in remaining time (95/65)   Dmitry Klokov – 420 lbs Thruster – “EEEAAASSSYYYY” – 4 minutes into the video Scores from Wednesday

WOD – 91.3 –

Skill/Strength Quick Triceps Stretch w/ Bands on the Rig…Front Rack people WOD 3 min Interval – 3 min rest x 5 sets 10 Front Squats (95/65) Rowing (200/150 meters) AMRAP Thrusters in remaining time (95/65)   Dmitry Klokov – 420 lbs Thruster – “EEEAAASSSYYYY” – 4 minutes into the video Scores from Wednesday

WOD – 91.4 –

Skill/Strength Familiarize yourself with all these crazy moves WOD 4 Stations – 2 min per station – 30 sec transition b/w stations – 3 rounds Station 1 – AirBike…Standing…using your arms only (1 Cal = 2 Points) – this is fun Station 2 – KB Drag (53×2 / 36×2) (1 Length = 5 Points) Station […]

WOD – 91.5 –

Skill/Strength Hang Power Clean – 10 minutes to build to a max WOD 6 Rounds for time 8 Toes to Bar 8 Hang Power Clean (155/105)   Scores from Friday