Mark Your Calendars!

We will be having a Beach WOD on Labor Day at 9 AM! Stay tuned for more information. There will be a sign up sheet at the box so we can get an accurate head count and plan accordingly.

WOD 1SEP15

Warm Up: 2 rounds

  • 10 OVH Squats
  • 30 sec Handstand Hold
  • 10 RDL to Kick
  • 10 Pass Throughs
  • 10 Calorie Row

Strength/Skill:

Every 4 min for 20 mins

  • 5 Back Squats
  • 5 Neg Ring Rows

* Work up to a 5 rep MAX Back Squat.

WOD: 3 RFT

20 Burpees Over Bar

10 Push Press 95/65

3 Rope Climbs

* Protect your legs on the rope climbs.

9 AM Class

There will be a 9 AM class this week on Tuesday and Friday. It will continue if there is adequate attendance; otherwise we will be cancelling it.

WOD 31AUG15

Warm Up: 2 rounds

  • 200 m Row
  • 10 Lunges
  • 10 Pass Throughs
  • 10 Air Squats
  • 30 sec Chest Stretch

Strength/Skill:

Every 2 min for 10 mins – Cl Lift off + Pwr Clean x 2 @ 60-70% (medium weight)

then

EMOM for 5 min – 10 HR Push Ups

WOD: 10 min AMRAP

10 C2B Pull Ups

20 1 Arm OVH Lunge 45/35 (with KB, 10 ea arm)

30 KB Swings 45/35

 

WOD 29AUG15

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 OVH Squats
  • 10 Scorpions
  • 10 KB Swings

Strength/Skill: Muscle Up Practice

WOD: Partner WOD

100 Cal Row/100 Wall Balls 20/14

50 Cal Row/50 Wall Balls

25 Cal Row/25 Wall Balls

* Work load must be shared equally. Partners will switch every 2 minutes until the work is done.

WOD 28AUG15

Warm Up: 2 rounds

  • 10 Air Squats
  • 10 Pass Throughs
  • 10 Lunges
  • 10 HR Push Ups
  • 5 Box Jumps

Strength/Skill:

Back Squat – 3 x 4 @ 50-60% of 8 rep MAX (2 min every set)

Ring Dips – EMOM for 5 mins – 5 reps

WOD: For time (heats of 4)

1000 m Row

100 Double Unders

1000 m Run

WOD 27AUG15

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 OVH Squats
  • 2 Wall Walks (Chest to Wall)
  • 10 Side Lunges
  • 30 Sec Butterfly Stretch

Strength/Skill:

Every 2 min for 10 mins – 5 C2B Pull Ups or Bar MU

then

Every 2 min for 10 mins – 3 Pwr Cleans @ 50-60%

WOD: 5 RFT

10 Deadlifts 185/115

20 T2B

WOD 26AUG15

Warm Up: 2 rounds

  • 10 KB Swings
  • 10 Pass Throughs
  • 30 sec Handstand Hold
  • 10 Good Mornings

Strength/Skill:

7 min MAX Double Unders

* Absolutely NO SINGLES ARE ALLOWED! If you get one DU then that’s your score.

WOD: For time

800 m Run

20 Power Cleans 115/85

20 HR Push Ups

400 m Run

10 Power Cleans 115/85

10 HR Push Ups

200 m Run

5 Power Cleans 115/85

5 HR Push Ups

WOD 25AUG15

Warm Up: 2 rounds

  • 10 Lunges
  • 10 HR Push Ups
  • 10 One Leg RDL to High Kick
  • 30 sec Handstand Hold
  • 5 Box Jumps

Strength/Skill:

Back Squat – Every 2 min for 10 mins 4 reps @ 50 – 60% of 8 rep MAX

then

Muscle up practice – 10-15 mins

WOD: For time

21 – 15 – 9 – 6 – 3

HSPU

Wall Balls 20/14

 

WOD 24AUG15

Warm Up: 2 rounds

  • 200 m Run
  • 10 Pass Throughs
  • 10 OVH Squats
  • 10 KB Swings
  • 10 Hollowrocks

Strength/Skill:

Above knee Pwr Snatch – Every 2 min for 10 min 2 @ 50-60%

then

Strict Pull Up/Neg – Every 2 min for 10 min (3-5 reps)

WOD: “3 Min Max”

3 min AMRAP Thrusters 115/85

3 min Rest

3 min MAX calories row

3 min Rest

3 min AMSU

3 min Rest

3 min Burpees

* Number of total reps equals score.