Today’s WOD: Deadlift Work up to a heavy set of 2 then 3×2 @ 90% then AMRAP 2 Rest 1 Minute AMRAP 3 Rest 1 Minute AMRAP 4 In each AMRAP you can choose from the following movements: Burpees Sandbag Get Ups Sit-Ups Each movement can only be used once. Score is total reps.
WOD 03/02/12
Today’s WOD: 5 Rounds: 10 Box Jumps (24″/20″) 20 Double Unders Each round is 2 minutes long, if you are unable to complete the reps, you start back on jumps. Hey folks, we’re going to be cancelling the 9AM group classes for the next 4 Saturdays. Instead, we’ll be running to Open WOD each week at 10AM. Regardless of whether …
WOD 03/01/12
Today’s WOD: Yoke Walk Farmer’s Walk Prowler Push You’ll have 10 minutes to complete a heavy 50′ length. Score is total weight moved successfully. Lot’s of snatching for the Open this week. Get your mobility work in beforehand and think some of these concepts over.
WOD 02/29/12
Today’s WOD: Bench Press 1 RM then 1km Row 25 Dead Hang Pull-Ups 800M Run 40 Toes to Bars
WOD 02/28/12
Today’s WOD: 10-9-8-…-3-2-1 Thrusters (95#/65#) alternating with 1-2-3-…-8-9-10 Push-Ups As if you needed a reason to eat more dark chocolate.
WOD 02/27/12
Today’s WOD: Clean and Jerk Work up to a heavy single. Then 1 Clean and Jerk @ 65% of the single every 30 seconds for 5 minutes. then For Time: 50 Power Snatches (115#/85#) EMOM 5 Kettlebell Swings (24 kg/16 kg)
WOD 02/24/12
Today’s WOD: Bench Press 3×5 @ 85% (+2.5-5#) then 5 Rounds: 2 Back Squats (BW x 1.25) 5 Tire Flips Open WOD/RVA party at the gym tomorrow starting at 4. See you out there!
WOD 02/23/12
Today’s WOD: 3 Rounds, 1 minute each movement: Power Cleans (135#/95#) Box Jumps (24″/20″) Push Press (135#/95#) Calorie Row Rest This is a Fight Gone Bad style workout. Score is total reps. 7 minutes of burpees on Saturday. Yay burpees!
WOD 02/22/12
Today’s WOD: Skill Work Handstand Holds then 2 Rounds: 400M Run 21 Kettlebell Swings (24 kg/16 kg) 12 Pull-Ups Rest 2 minutes It’s not too late to sign up for the Open! The workout should be released at some point today so keep your eyes open for it. We’ll be Kicking the Open off at our gym on Saturday with …
WOD 02/21/12
Today’s WOD: AMRAP 10: 5 Toes to Bars 10 Kettlebell Swings (24 kg/16 kg) 15 Lunges The Open is nearly here. Workout and kick it off with us on Saturday!