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WOD Blog

WOD – 167.3 –

March 23, 2017
If Friday is going to be your best and single effort at 17.5, then today should be at 70 to 80% effort. This way Friday will feel fresh and 17.5 will go well. 

Durability 

Band X Walk - 2 min AMRAP

Skill/Strength

Running and Agility Warm Up

WOD

4 Stations - 90 Seconds Per Station - 4 Rounds - No Rest b/w Stations

Station 1 - Shuttle Run (1 Length = 2 Points)

Station 2 - Box Jumps (24/20) (1 Rep = 1 Point)

Station 3 - Burpees (1 Rep = 1 Point)

Station 4 - Rest

 

Scores from Wednesday


WOD – 167.2 –

March 22, 2017
Durability 

Single Leg RDLs with Barbell - Light for 3 sets of 8

Skill/Strength

Warm Up to Power Clean WOD weight + 20% for 1 set of 5 Quick Reps

WOD

3 Sets - 5 min Rest

12 Power Cleans (135/95) Rx+ 155/105

500 Meter Row

 

Go fast - rest long - TnGo Cleans are welcome

 

Tuesdays Scores


WOD – 167.1 –

March 21, 2017
Durability 

Standing DB Reverse Flies 3 x 20 reps - 30 seconds rest b/w sets

Skill/Strength 

Warm Up

WOD

4 Rounds For Time

60 Double Unders

30 AbMat Sit-Ups (Rx+ 20 Toes to Bar)

15 Box Dips (Rx+ 15 Ring Dips)

 

Scores from Monday


OPEN WOD – 16.5 –


Durability 

Straddle Side Plank - 45 seconds per side x 1 set

Skill/Strength

Back Squat

1 Set of 4 Reps - 85%+

OPEN WOD 16.5 

21-18-15-12-9-6-3 For Time

Thrusters (95/65)

Lateral Burpee Bar Hops

 

-In 2016 we had to do bar facing burpees but for the purpose of saving space, we are changing the workout to lateral burpee bar hops.

OPEN WOD – 17.4 –

March 19, 2017
Here we go again. Open WOD 17.4 is a retest of Open WOD 16.4!!!

WORKOUT 17.4

Rx’d(Ages 16-54)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts 55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Ok folks, there is a new standard for the Handstand Push-ups...kind of. In 2015 we needed to have our palms inside of a 36" by 24" box (fingers could go over 36" but not palms). Last year that standard was replaced with a level on the wall which our heels needed to start and end every rep above. This year both standards are in place. The truth is, if your palms are wider than 36", then your heals would never reach the wall target anyways so this box on the floor shouldn't be a game changer. 

 

Scores from Saturday


WOD – 167.0 –

March 18, 2017
Durability 

Hollow Rock + Arch Rock

40 each, then 30 each, then 20 each, then 10 each For Time - 6 min Time Cap



Skill/Strength

Warm up

WOD

28-22-16-10 For Time

Alternating DB Reverse Lunges (50/35)

Chest to Bar Pull-Ups

 

Congrats to everyone who totally destroyed last year's 16.4! Keep up the good work.

OPEN WOD – 17.4 –

March 17, 2017
Here we go again. Open WOD 17.4 is a retest of Open WOD 16.4!!!

WORKOUT 17.4

Rx’d(Ages 16-54)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts 55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

 

Ok folks, there is a new standard for the Handstand Push-ups...kind of. In 2015 we needed to have our palms inside of a 36" by 24" box (fingers could go over 36" but not palms). Last year that standard was replaced with a level on the wall which our heels needed to start and end every rep above. This year both standards are in place. The truth is, if your palms are wider than 36", then your heals would never reach the wall target anyways so this box on the floor shouldn't be a game changer. 

 

Scores from Thursday


WOD – 166.9 –

March 16, 2017
Durability 

1 Min Calf Raises

Skill/Strength

Warm Up & Start

WOD

3 Min of Work - 3 Min of Rest x 4 Rounds

3 Min AMRAP Sled Push (45/25) OR 3 Min AMRAP AirBike

If you do your first 3 min AMRAP on the Sleds, then do you second 3 min AMRAP on the Bikes.

Alternate movements so you push the Sled 2 times and AirBike 2 times.

1 Sled Length = 5 Points

1 Cal = 1 Point

 

Scores from Wednesday


WOD – 166.8 –

March 15, 2017
Durability 

Hip Lift Hold - 2 Min

Skill/Strength

Lax Ball to Quads - Glutes - piriformis - calves....we are going to be squatting a lot this Friday

WOD

20 min AMRAP

60 Double Unders

40 Air Squats

20 Sumo Deadlift High Pull (53/35)

15 Box Jumps (24/20)

 

Scores from Tuesday


WOD – 166.7 –

March 14, 2017
Durability 

DB Anchored Tabata AbMat Sit-Ups

report total score to white board

Skill/Strength

Warm up & Start

WOD

For Time - 25 min Time Cap

1 Round

30 Buurpees (Rx+ 40)

75 Wall Ball (Rx+ 100)

30 DB Hang Power Cleans (50/35)

---5 Min Rest---

20 DB Burpee Squat Clean Thrusters (50/35)

 

Scores From Monday


1 2 3 157