Monthly Archives: January 2015

WOD – 97.9 –

Skill/Strength My Two Favorite Static Stretches – 5 min run time Quad Stretch on a Bench or Wall (I recommend bench) Hamstring Stretch w/ Band on Floor -Every athlete should know these two stretches and perform them daily WOD 3 min AMRAP x 4 sets – 3 min rest b/w sets Row 250/200 meters 25 […]

WOD – 98.8 –

Skill/Strength 12 min to build to a heavy single Power Snatch WOD 10 min AMRAP – Climb The Ladder 3 Power Snatch (95/65) 3 KB Goblet Squats (36/25) 6 Power Snatch (95/65) 6 KB Goblet Squats (36/25) 9 Power Snatch (96/65) 9 KB Goblet Squats (36/25) 12-12, 15-15, etc. 2 min Rest 90 Sec AMRAP […]

WOD – 96.0 –

Happy New Year CFS! Skill/Strength Overhead Squat Mobility No Mobility…No Squaty, at least not an OH Squat. WOD 1 Round for time 150 Wall Ball (20/15) 90 DB Anchored Barbell AbMat Situps (55/35) 30 Overhead Squats (55/35)   Scores from Wednesday

WOD – 96.1 –

Skill/Strength 10 minutes to build to a max Power Snatch   WOD 3 Rounds for time – 10 Power Snatch (135/95) 15 Strict Pushups 10 Push Jerk (135/95) 15 Strict Pushups   We all know, in our heart of hearts, what a “strict pushup” is and what it is not.  Anything other that strict as […]

WOD – 96.2 –

Skill/Strength Prepare for battle WOD 30 min AMRAP 10 Burpees 15 Jumping Pullups (Rx+ Jumping C2B Pullups) 20 Russian KB Swings (53/36) Russian only today Merica! 25 Jump Squats   Scores from Friday

WOD – 96.2 –

Skill/Strength Prepare for battle WOD 30 min AMRAP 10 Burpees 15 Jumping Pullups (Rx+ Jumping C2B Pullups) 20 Russian KB Swings (53/36) Russian only today Merica! 25 Jump Squats   Scores from Friday

WOD – 96.3 –

Skill/Strength The Hollow Rock Lets Enjoy It, Lets Perfect It, Lets Rock It WOD 5 Rounds for time 20 KB Goblet Walking Lunges (53/36) 20 V-Ups 10 DB Renegade Rows (35/25)   Scores from Saturday

WOD – 96.3 –

Skill/Strength The Hollow Rock Lets Enjoy It, Lets Perfect It, Lets Rock It WOD 5 Rounds for time 20 KB Goblet Walking Lunges (53/36) 20 V-Ups 10 DB Renegade Rows (35/25)   Scores from Saturday

WOD – 96.4 –

Skill/Strength Hang Power Clean – 10 Min – Work to a heavy single Not exactly what we are doing today but still needs to be seen – Triple Bodyweight Clean and Jerk WOD 5 Rounds for time 12 Box Jumps (24/20) 12 Deadlift (155/105) 9 Hang Power Cleans (155/105) 6 Shoulder to Overhead (155/105)   […]

WOD – 96.4 –

Skill/Strength Hang Power Clean – 10 Min – Work to a heavy single Not exactly what we are doing today but still needs to be seen – Triple Bodyweight Clean and Jerk WOD 5 Rounds for time 12 Box Jumps (24/20) 12 Deadlift (155/105) 9 Hang Power Cleans (155/105) 6 Shoulder to Overhead (155/105)   […]