Monthly Archives: March 2015

WOD – 101.2 –

Skill/Strength Half the class can do Calf Mashing Over KB – 2 min per leg While…. Half the class can do Low Back Mashing into a Barbell on the rig – 4 min Video Demo of Low Back Mashing WOD In Teams of Two, with One Athlete Working at a Time, Complete a Total of […]

WOD – 101.3

Skill/Strength Organize and Prep for the WOD WOD 5 Stations – 90 sec per station – 30 sec Transition time – 3 Rounds Station 1 – Sleds (45/25) (1 Length = 5 Points)  Station 2 – AirBike (1 Cal = 2 Points) Station 3 – Jumping Slam Ball (20/15) (1 Rep = 1 Point) Station […]

WOD – 101.8

Skill/Strength Organize for the WOD WOD 5 Sets of 90 Seconds of Work – 4:30 rest b/w sets For each 90 second set, you must complete (12/10) Calories in the AirDyne For Sets ONE and TWO AMRAP KB Sumo Deadlift High Pull  (SDLHP) after the Bike is complete (53/36) For Sets THREE and FOUR AMRAP […]

OPEN WOD – 15.3 –

WHOA WHOA WHOA I’m Still Sore From 15.2 :(  Skill/Strength Lets try and get a muscle up my friends OPEN WOD 15.3  Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet […]

WOD – 102.5 –

Skill/Strength Front Rack Mobility – 8 Minutes run time Double Barbell Stretch Triceps band stretch Lax Ball mash WOD For time 2 Rounds 5 Power Cleans (205/135) 15 Box Jumps (24/20) 2 Rounds 10 Power Cleans (185/120) 10 Box Jumps (24/20) 2 Rounds 15 Power Cleans (135/95) 5 Box Jumps (24/20)   Scores from Monday

WOD – 101.0 –

Skill/Strength Pullup Strength 5 Sets – Each for Max Reps – 90 sec rest b/w sets Use an intensity level that keeps you under 6 reps per set Option 1 – Ring Rows Option 2 – Pullup Negatives Option 3 – Pullup Negatives with multiple static holds during the descent Option 4 – Strict Pullups […]

WOD – 101.1 –

Skill/Strength  10 Min to work to a heavy 2 reps on the Power Clean Take 10 seconds rest b/w attempts – These are not a max attempts Keep these reps clean and fast.  Don’t go so heavy that you end up catching the barbell on your chest instead of on your shoulders. WOD 4 Sets […]

WOD – 101.2 –

Skill/Strength Half the class can do Calf Mashing Over KB – 2 min per leg While…. Half the class can do Low Back Mashing into a Barbell on the rig – 4 min Video Demo of Low Back Mashing WOD In Teams of Two, with One Athlete Working at a Time, Complete a Total of […]

WOD – 101.3

Skill/Strength Organize and Prep for the WOD WOD 5 Stations – 90 sec per station – 30 sec Transition time – 3 Rounds Station 1 – Sleds (45/25) (1 Length = 5 Points)  Station 2 – AirBike (1 Cal = 2 Points) Station 3 – Jumping Slam Ball (20/15) (1 Rep = 1 Point) Station […]

OPEN WOD – 15.2 –

WORKOUT 15.2!!! Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups Etc., following same pattern […]