WOD

Saturday, November 4th 2017

GP WOD - Partner WOD 10 rounds for time of: 10 Thrusters, 95/65 lbs 10 Box Jumps, 24/20 in 10 Overhead Walking Lunge With Plates, 25/15 lbs *partners alterate movements   OPEN WOD - Partner WOD 10 rounds for time of: 10 Thrusters, 115/75 lbs 10 Box Jumps, 30/24 in 10...

Friday November 3rd 2017

Strength Record your best Overhead Squat 1 Rep Max lift. GP/OPEN WOD Helen 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups scale as needed   Rest 5 minutes - then complete the following 2 rounds for time of: 15 Hip Extensions 10 Back...

Thursday, November 2nd 2017

Strength Record your best Bench Press 1 Rep Max lift.   GP WOD 21-15-9 reps, for time of: Knee Up Row Calories   OPEN WOD 21-15-9 reps, for time of: Toes-to-bar Row (calories)   Rest 5 minutes - then complete the following Handstand Hold (Facing Wall) 5x 15 secs Rest...

Wednesday, November 1st 2017

H A P P Y  A N I V E R S A R Y C H R I S T I N A  &  J O E   Strength Record your best Deadlift 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to it, GP/OPEN WOD TUMLISON 8 rounds for time of: Run, 200 m 11 Dumbbell Burpee Deadlifts, 60 lbs...

Tuesday, October 31st 2017

Strength Find your Press 1 Rep Max. GP WOD 3 rounds, 1 min per station, of: Power Clean, 95/65 lbs Push Jerk, 95/65 lbs Double Under Rest Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or...

Monday, October 30th 2017

Strength Record your best Front Squat 1 Rep Max lift. GP WOD Complete as many rounds as possible in 12 mins of: 15 Wall Balls, 20/14 lbs, 10/9 ft 15 AbMat Sit-ups 15 Push-ups   OPEN WOD Complete as many rounds as possible in 12 mins of: 20 Wall Balls, 20/14 lbs, 10/9...

Saturday, October 28th 2017

GP WOD - PARTNER WOD For time: Row, 2000 m -- then -- 10 rounds of: 5 Wall Walks 15 Kettlebell Swings, 53/36 lbs -- then -- 200 Double Unders *200 DU or 5 minutes of attempts   OPEN WOD - PARTNER WOD For time: Row, 2000 m -- then -- 10 rounds of: 10 Handstand Push-ups...

Friday, October 27th 2017

Strength - Overhead Squat Week 2 Overhead Squat 1x5 at 40% 1RM Overhead Squat 1x5 at 50% 1RM Overhead Squat 1x3 at 60% 1RM Overhead Squat 1x3 at 70% 1RM Overhead Squat 1x3 at 80% 1RM Overhead Squat 1x3+ at 90% 1RM Rest as needed between sets. GP WOD 9-7-5 reps, for...

Thursday, October 26th 2017

Strength - Bench Press Week 3 Bench Press 1x5 at 40% 1RM Bench Press 1x5 at 50% 1RM Bench Press 1x3 at 60% 1RM Bench Press 1x5 at 75% 1RM Bench Press 1x3 at 85% 1RM Bench Press 1x1+ at 95% 1RM Rest as needed between sets.   GP WOD 9-15-21 reps, for time of:...

Wednesday, October 25th 2017

Strength - Deadlift Week 3 Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x3 at 60% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x3 at 85% 1RM Deadlift 1x1+ at 95% 1RM Rest as needed between sets.   GP/OPEN WOD Elizabeth 21-15-9 reps, for time of: Clean, 135/95...

Tuesday, October 24th 2017

Strength - Press Week 3 Press 1x5 at 40% 1RM Press 1x5 at 50% 1RM Press 1x3 at 60% 1RM Press 1x5 at 75% 1RM Press 1x3 at 85% 1RM Press 1x1+ at 95% 1RM Rest as needed between sets.   GP/OPEN WOD Ricky Complete as many rounds as possible in 20 mins of: 10 Pull-ups 5...

Monday, October 23rd 2017

Strength - Front Squat Week 3 Front Squat 1x5 at 40%1RM Front Squat 1x5 at 50% 1RM Front Squat 1x3 at 60% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x3 at 85% 1RM Front Squat 1x1+ at 95% 1RM Rest as needed between sets. GP WOD As many reps as possible in 10 mins of:...

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