Archive for 2014

Workout of the Day: Sunday 8-31-2014

Warm up
Instructors Choice

4:00PM WOD
Second chance at this open WOD from the 2014 Open!
AMRAP 14:00
* 60-calorie row
* 50 toes-to-bars
* 40 wall-ball shots, 20 lb. to 10-foot target
* 30 cleans, 135/95
* 20 muscle-ups

Workout of the Day: Saturday 8-30-2014

Warm up
Instructors Choice

8:00AM WOD
8:00 WOD: For time:
“Holy Diver (you been down too long in the midnight sea)” 21-15-9 reps of:
* Weighted Lunges (75/55)
* Burpees
* Ground to Overhead (95/65)
* Box Jumps (24/20”)

Straight through, all the 21’s… then 15’s…. then 9’s.

9:00/10:00AM Free WODs
1. Skill: Thrusters
2. AMRAP 20:00
* Run 200m
* 10 Thrusters (95/65)
* 10 Burpees over the bar

Workout of the Day: Friday 8-29-2014

Warm up
Instructors Choice

Gymnastics Drills
Ring Dip Assistance Work
* 30 Burpee man makers (45/25 lb. dumbbells)… max time = 6:00

Note: For these start standing with dumbbells at each side. Go down and do a push up on the dumbbells, row one arm, another push up, row the other arm, stand up… 1 rep done!

Oly Lifts
Oly Extravaganza! Using 50-60% of your snatch and clean weight all the way through.
AMRAP 12:00
* 1 Snatch
* 1 Squat Clean
* 1 Jerk

Note: this is a perfect form situation, focus on the movements and not recording reps.

3-5x Prowler Push or Sled Drags (180/90 lbs. added) and/or….
3-5x 100m Framers walks (2 KB, 53’s/35’s) and/or ….
200m of lunges with 45/25 plate.

Workout of the Day: Thursday 8-28-2014

Warm up
Instructors Choice

Skill: Handstand push up scaling (box pikes, floor pikes)

WOD: AMRAP 20:00
* Run 200m
* 8 HSPU
* 8 KB Front Squats
* 8 KB Russian Swings
* Rest 30 sec.

Gymnastics Drills
Pistols – 10:00
A. 4:00 banded ankle mobility
B. 20x narrow stance air squats
C. 40 Pistols, add weight if possible.

Oly Lifts
Dice Work: >>>
for the WOD >>>
2- 4 jumping hi-fives (with partner)
3- 10 Pull Ups
4- Row 300m
5- 15 Sit Ups
6- 10 Barbell Thrusters
7- 8 Burpees
8- 25 Double Unders
9- Run 200m
10- 12 Lunges
11- 12 Kettlebell Swings
12- 30 sec. plank

Endurance Partner Dice WOD: You need dice and a partner. If odd numbers of people you can use 1 person with a 30 sec. rest after each turn. AMRAP 30:00 (take turns rolling the dice and doing the resulting work). Record total rounds completed.

Workout of the Day: Wednesday 8-27-2014

Warm up
Instructors Choice

Gymnastics Drills
Handstand Push Ups
A. 30 strict press – 2 Kettlebells
B. 5×3 HSPU (deficit if possible)

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

AMRAP 11:00
* 3 Bar Muscle Ups
* 4 Kettlbell Ground-to-shoulder (70/44)
* 5 Burpee Box Jump-overs (30/24”)

Scaling: Sub 5x CTB or 8x regular pull ups for BMUs.

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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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