Today’s WOD: 5 Rounds: 400m Run 5 Power Snatches (115#/75#) 10 Chest to Bar Pull-Ups A friendly neighborhood reminder to everyone participating in the nutrition challenge: part of your score is due to your improvement in your workout. The only way your workout is going to get appreciably better is if you are coming into the gym consistently (and eating …
WOD 01/23/11
Today’s WOD: Clean and Jerk Work up to a heavy single then do one clean and jerk every 30 seconds @ 65% of the heavy single for a total of 5 minutes then EMOM 6: 10 Wall Balls (20#/14#) 1 Rope Climb Congratulations to all of our SuperFit competitors. It was a blast watching everyone tear it up out there!
WOD 01/20/12
Today’s WOD: Bench Press 3×5 @ 85% (+2.5-5#) then 5 Rounds: 10 Supine Pull-Ups 10 Toes to Bars SuperFit is this weekend. Good luck to all our competitors!! I know people are thinking of heading out to Charlottesville to check out some of the competition. If you’re interested in going and want to carpool, use the comments to coordinate. As …
WOD 01/19/12
Today’s WOD: Annie 50-40-30-20-10 Double Unders Sit-Ups Strict sit-up standards apply. Do them right or pay the consequences. Last completed on 09/15/11.
WOD 01/18/12
Today’s WOD: Skill work: 4×1 Snatch complex @ 65% A complex consists of the following: 1 hang power snatch, 1 overhead squat, 1 snatch balance, 1 hang squat snatch. The sequence is completed without setting the bar down. then AMRAP 5: Squat Clean and Jerk (165#/110#) This workout is more accurately described as a ground to overhead, but the athlete …
WOD 01/17/12
Today’s WOD: For time, complete: 30 Calorie Row 30 Thrusters (95#/65#) 3 Rope Climbs 30 Kettlebell Swings (24 kg/16 kg) The good eating should have started yesterday. Shame on you if it didn’t. If you’re feeling unsure of yourself in the kitchen, here are some tips to get you going. Link courtesy of K-Row.
WOD 01/16/11
Today’s WOD: Back Squat 1×20 @ 65% then Accumulate 2 minutes of a plank hold, followed by: 10 Handstand Push-Ups 20 Wall Balls (20#/14#) 30 Box Jumps (24″/20″) The PNC is here. Good luck to everyone taking part in the first challenge of the new year!
WOD 01/13/12
Today’s WOD: Bench Press 3×5 @ 85% of 5rm then 10-8-6-4-2 Chest to Bar Pull-Ups 2-4-6-8-10 Atlas Stone Squats (110#/80#) Alternate between movements.
WOD 01/12/12
Today’s WOD: 3x400m Runs with 2 minute recoveries then AMRAP 3: Ground to Overhead (185#/125#)
WOD 01/11/12
Today’s WOD: AMRAP 15: 9 Deadlifts (155#/100#) 12 Hand Release Push-Ups 15 Box Jumps (24″/20″) This is WOD 2 from the Open last year. Check out our scores here. Search individual athletes if you want to look up your own scores. If you haven’t noticed, we’re gearing up for the Open. It’s going to be here in about a month …