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SATURDAY, AUGUST 23, 2014

Archive for 2014

Workout of the Day: Thursday 8-14-2014

Warm up
Instructors Choice

Basics Class
Skill: Deadlifts (barbell, KB)
WOD: AMRAP 15:00
* 10 Squats
* 10 KB Deadlifts (1 hand)
* 6 Burpees
* Rest 30 sec.

Gymnastics Drills
Pistols – 10:00
A. 4:00 banded ankle mobility
B. 20x narrow stance air squats
C. 20x rolling narrow stance squats (Candlestick Rolls)
D. 20 Rolling Pistols (from your back) with or w/o partner assistance.

Oly Lifts
n/a

Conditioning
Complete for time: “Burping Boat Ride”
* 2,000m Row**

** stop every minute and do 5 burpees with a jump over the rower, start with burpees.
Scaling:
A: 3 Burpees, no jump over
B: 5 Burpees, no jump over
C: Rx




Workout of the Day: Wednesday 8-13-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
Handstand Push Ups
A. 20 strict press – 2 Kettlebells
B. 15 Negatives HSPU
C. 10 HSPU (deficit if possible)

Oly Lifts
Back Squats – 10, 8, 6, 5, 4, 3, 2, 1 record last set

Conditioning
Complete for time:
* Run 800m
* 3 rounds:
o 30 Box Jumps
o 15 Clean and Jerks (95/65)

Scale weight and box as needed




Workout of the Day: Tuesday 8-12-2014

Warm up
Instructors Choice

Basics Class
Skill: Snatch – All variations (Power, squat, hang, muscle)
WOD: AMRAP 14:00
* Run 100m
* 10 Lunges
* 10 KB Swings (Russian and a bit heavier)

Gymnastics Drills
Pull Ups – 10:00
* 20 Inverted (Supine) bar rows (add weight if possible, pause at the top)
* 5×5 Strict Pull Ups (AHAP) Add weight if possible

Oly Lifts
Clean Complex – EMOM 10:00 1 Deadlift, 1 Power Clean, 1 Hang Clean (AHAP)

Scale the complex for new people to just the deadlift or just the DL+ Clean if needed. Use the Oly lifting clean setup for the DL!

Conditioning
Complete for time:
* Row 1,000m
o 3 rounds:
o 25 Wall Ball Shots (20/14)
o 50 Double Unders

Scaling:
A – 10 WB, 1:00 of DU attempts
B – 15 WB, 1:00 of DU attempts
C – Rx




Workout of the Day: Monday 8-11-2014

Warm up
Instructors Choice

Basics Class
n/a

Gymnastics Drills
Toes to Bar
A. 15x Ring Kips (Vid)
B. 15x stric TTB (use help from a partner as needed.)
C. 3 sets of TTB for max reps each set.

Oly Lifts
Snatch 20:00 to find 1RM

Note: for newer athletes this time is best used finding a heavy but good form weight and repeating 20-40 times to develop muscle memory and tune the movement. That said, you do need to know this number for future drills.

Conditioning
4 rounds for individual times:
* 400m Run
* Rest 3:00 Record each run separately.




Workout of the Day: Sunday 8-10-2014

Warm up
Instructors Choice

Conditioning
Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

4:00 WOD: “Daniel” Complete 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




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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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