Monthly Archives: April 2016

WOD – 135.7 –

Skill/Strength  1 Mile Run to warm up today WOD  For Time – 59 Min Time Cap 21 Thrusters (95/65) 21 Burpees 20 Thrusters (95/65) 20 Burpees 19 Thrusters (95/65) 19 Burpees 18 Thrusters (95/65) 18 Burpees 17 Thrusters (95/65) 17 Burpees 16 Thrusters (95/65) 16 Burpees 15 Thrusters (95/65) 15 Burpees 14 Thrusters (95/65) 14 […]

WOD – 135.8 –

Skill/Strength Back Squat – Build up to 1 Heavy Set of 5 Reps Build up to 75 to 85% of whatever you hit on Tuesday or up to 80% of your 1 Rep Max WOD 4 Rounds For Time 12 Box Jumps (24/20) 24 KB Swings (53/36) Rx+ 70/53 36 Air Squats   Scores from […]

WOD – 135.8 –

Skill/Strength Sumo Deadlift High Pull Practice WOD “Anne” 50 – 40 – 30 – 20 – 10 Double Unders AbMat Sit-Ups —10 min rest— 1 Round For Time 1000 Meter Row 50 Hang Clean and Overhead (75/55) 50 Sumo Deadlift High Pull (75/55)     Thanks for everyone who made the Ability Fitness Fundraiser a […]

WOD – 135.9 –

Skill/Strength Hang Squat Clean Build to a 1 Rep Max in 10 Minutes Some talk about speed under the bar WOD For Time 3 Rounds 8 Hang Squat Cleans (135/95) Rx+ 165/125) 16 Lateral Bar Hop Burpees   -immediately followed by-   3 Rounds 7 Front Squats (135/95) Rx+ 165/125 14 Toes to Bar   […]

WOD – 136.0 –

Skill/Strength Warm Up and Start WOD  1000 Meter Row Test —10 min Rest— 12 Min AMRAP 12 Alternating DB Reverse Lunges (45/30) 12 DB Shoulder to Overhead (45/30) 12 Box Jumps (24/20)   Report both scores to the white board.   Scores from Monday

WOD – 136.1 –

Skill/Strength With a Running Clock 2 min of Max Strict Pull-Ups – bands if necessary but no kipping 2 min of Max Pendlay Rows 135/95 – scale down to ensure perfect form 2 min of Max Ring Rows WOD 3 Rounds For Time 10 Power Cleans (185/125) 100 Double Unders   Scores From Tuesday  

WOD – 136.2 –

Skill/Strength Back Squat – Three sets of 1 heavy single If you have been coming all week, then today is going to be a light heavy single if you know what I mean. If you’re feeling good, then go for 90%+ Either way, do not miss your reps WOD For Time 50-40-30-20-10 – Wall Ball […]

WOD – 136.3 –

Skill/Strength Warm Up Fast and Start WOD  4 Sets – 6 min of Work per set – 6 min rest b/w sets AirBike Calories 30/20 Sled Drag (80/45) 4 Lengths AMRAP Burpees in remaining time   Heat Start Times #1 – 0 – 12 – 24 – 36 #2 – 3 – 15 – 27 […]

WOD – 136.4 –

Skill/Strength A quick tutorial in Front Rack Mobility – 8 min run time WOD 26 Min AMRAP 16 Front Rack Alternating Reverse Lunges (135/95) 16 Ring Dips 26 Jumping Air Squats 26 Burpees   Instead of heavily banding ring dips, athletes can scale to box dips or bar dips with banded assistance.   Scores From […]

WOD – 136.5 –

Skill/Strength  Deadlift Warm Up Build up to working WOD Weight WOD  5 Min of Work – 5 Min of Rest x 4 Sets 500 Meter Row 10 Deadlifts (225/155) Rx+ 275/185 AMRAP Chest to Bar Pull-Ups in remaining time