Monthly Archives: December 2014

November Benchmark ReTest

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 on your calf. WOD 21-18-15-12-9-6-3 for time Wall Ball (20/15) […]

WOD – 93.8 –

Skill/Strength Warm Up for the WOD WOD 3 Rounds for time 500 meter Row 3 Muscle Ups – 10 Burpees 3 Muscle Ups - 10 Burpees 3 Muscle Ups – 10 Burpees   If you cannot perform Muscle Ups, then complete 6 Chest to Bar Pullups for every 3 Muscle Ups If you cannot perform Chest […]

December Benchmark WOD

Skill/Strength Front Squat – Build to a max Video Inspiration…583lbs here…627 is his reported Lifetime Best WOD 1 Round for time – 15 min time cap – 21 Thrusters (115/75) Rx+ (135/95) 21 Hang Power Clean 21 Shoulder to Overhead 21 Hang Power Clean 21 Front Squats 21 Hang Power Clean   Scores from Tuesday

December Benchmark WOD

Skill/Strength Front Squat – Build to a max Video Inspiration…583lbs here…627 is his reported Lifetime Best WOD 1 Round for time – 15 min time cap – 21 Thrusters (115/75) Rx+ (135/95) 21 Hang Power Clean 21 Shoulder to Overhead 21 Hang Power Clean 21 Front Squats 21 Hang Power Clean   Scores from Tuesday

WOD – 94.0 –

Skill/Strength Prone Plank + Weight + Alternating Hand Contacts – 30 seconds x 3 sets – 45 sec rest #diamondcuts #absominablesnowmanabs #turtleshellbelly #irontummycopperabs WOD 7 Stations – 1 min per station – 15 sec transition b/w stations – 3 rounds AirBike (1 Cal = 1 Point) MB Box Step Overs (50/35) (20/16″) (Over the Box […]

WOD – 94.1 –

Skill/Strength Static Stretching Quad Stretch on Wall – 1 min per leg Hamstring Stretch on Floor with Band – 1 min per leg WOD  3 Rounds for time 100 Double Under 20 KB Swings (53/36) 50 Air Squats  

WOD – 94.2 –

Mystery WOD   hahahahaha   You have to come in to find out   Scores from Friday

WOD – 94.3

Skill/Strength Soft Tissue work – 5 min run time Chest + Triceps w/ Lax Ball WOD Tabata Pushups Tabata Sit-Ups Tabata Push Press (75/55) 3 min rest Tabata Sit-Ups Tabata Row (Calories)   Score = total reps   Scores from Saturday

WOD – 94.4 –

Skill/Strength Front Rack Mobility – Remember these drills and do them on your free time if this mobility is limited 1 – Kneeling Triceps Mashing w/ Lax Ball on Jump Box 2 – Kneeling Prey Stretch w/ Dowel on Jump Box 3 – Triceps Band Stretch with Rig WOD 16 min AMRAP 6 Front Squats […]

WOD – 94.5 –

Skill/Strength Overhead Press 4 sets of 3 Reps – about 2 min rest between workings sets WOD 21-15-9 Shoulder to Overhead (155/105) Rx+ (185/125) Box Jumps (24/20) Rx+ (30/24)   Scores from Monday