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SUNDAY, SEPTEMBER 21, 2014

Archive for 2014

Workout of the Day: Sunday 9-14-2014

Warm up
Instructors Choice

4:00 PM WOD
“Fight Gone Bad” 3 rounds:
* 1:00 rowing (calories)
* 1:00 Push Press (75/55)
* 1:00 Box Jumps (20”)
* 1:00 Sumo DL High Pulls (75/55)
* 1:00 Wall Ball (20/14#)
* 1:00 Rest




Workout of the Day: Saturday 9-13-2014

Warm up
Instructors Choice

8:00 AM WOD
“Daniel”
Daniel
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
First Posted 15 June 2006
For time:
* 50 Pull-ups
* 400 meter run
* 95 pound Thruster, 21 reps (95/65)
* 800 meter run
* 95 pound Thruster, 21 reps
* 400 meter run
* 50 Pull-ups

Scale pull ups to 25 (A) or 35 (B)

9:00/10:00AM Free WODs
1. Skill: Cleans
2. AMRAP 18:00
* Run 100m
* 6 Power Cleans (95/65)
* 4 Burpees over the bar

11:00 AM Competitor WOD
TBD ;) muahahahaha




Workout of the Day: Friday 9-12-2014

Warm up
Instructors Choice

Gymnastics Drills
Ring Dip Assistance Work
* 20 deficit push ups
* 30 ring dips

Oly Lifts
Snatch Drills – 20:00
A. Back squats 5×3 (40-60% 1RM)
B. Snatch Balance 10×1 (50%+)

Conditioning
3-5x Prowler Push or Sled Drags (180/90 lbs. added) and/or….
3-5x 100m Framers walks (2 KB, 53’s/35’s)




Workout of the Day: Thursday 9-11-2014

Warm up
Instructors Choice

Basics Class
Skill: Push Ups & Pull Ups

WOD: EMOM 18:00
* 30 sec. of plank
* 30 sec. of KB deadlifts
* 30 sec. of shuttle runs
* 30 sec. of squats

Gymnastics Drills
Pistols – 10:00
A. 4:00 banded ankle mobility
B. 30 Pistols, add weight if possible.

9/11 Remembrance WOD
2,977 people died in the Sept. 11 2001 attacks (not including the attackers, they don’t count). We will try to accumulate 2,977 squats across the entire day at each box… please record the total from each class using about 5 minutes. During this time please discuss what this event means to you.

Conditioning
Endurance WOD: EMOM 24:00 (alt)
* 30 sec. of double unders
* 30 sec. of ball slams (40/20)
* 30 sec. of shuttle runs (20’)

Record each separately (ex. 332 du, 71, 43)

 

 


Workout of the Day: Wednesday 9-10-2014

Warm up
Instructors Choice

Gymnastics Drills
Handstand Push Ups – 10:00
A. 30 Handstand Push Ups (go deficit if possible)

Oly Lifts
Deadlifts – 10×3 (30->>-80%)

Conditioning
Complete for reps:
* Run 800m
* Row 500m
* AMRAP to 14:00:
o 4 Burpees
o 6 KB Swings (53/35)
o 8 Barbell Thrusters (45/35)

 


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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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