Friday WOD 11/1/13

Warmup
2 Rounds
10 Shoulder Presses w/ Empty Barbell
10 Push Presses w/ Empty Barbell
10 Push Jerks w/ Empty Barbell
10 Split Jerks w/ Empty Barbell
===============================
10 Overhead Squat w/pip

Set 1 [2min]
Establish 5RM OHS
1×5 Overhead Squat @ 50%
1×5 Overhead Squat @ 60%
1×5 Overhead Squat @ 70%
1×5 Overhead Squat @ 80%
1×5 Overhead Squat @ 87.5%

Set 2
1200m Run
24 Abmat Situps
18 Push Press (95/65#)
12 C2B Pullups
6 Hand Stand Pushups
800m Run
21 Abmat Situps
15 Push Press (95/65#)
9 C2B Pullups
3 Hand Stand Pushups
400m
18 Abmat Situps
12 Push Press (95/65#)
6 C2B Pullups

IMG_3202

Comments

Happy Halloween WOD 10/31/13

HAPPY HALLOWEEN!!

Warmup
3 Rounds
2 Back Rolls
10 Double-Unders
6 Pushups
10 Lunges

Set 1
Two Teams, one athlete per team does one of the mini
benchmarks (If odd amount put a pair together so that
the team moves on when last of the two finishes). If 3
people on each team skip Diane. If more than four
people on each team start doubling up athletes so 2
athletes from each team will do Cindy back to back
@0:00 then @3:00 etc.)
@0:00 First athletes (1 from each team) begin.
Score = Seconds under 3:00 divided by 10
3 Rounds
5 Pullups
10 Pushups
15 Air Squats
Starts @3:00
Score = Seconds under 6:00 divided by 10
12-7-5
Thrusters (95/65#)
Pullups
Starts @6:00
Score = Seconds under 9:00 divided by 10
12-7-5
Deadlift (225/135#)
Handstand Pushup
Starts @9:00
Score = Seconds under 12:00 divided by 10
18 Clean and Jerks (135#/95#)
@12:00 (or whenever all athletes are done)
10 Points
Exercises split anyway – 1 teammate works while the others are in the hold
50 per person on team – Wallballs (Athletes in 4 pt. Plank)
40 per person on team – Burpees (rest)
30 per person on team – Pushups (Athletes hanging from Bars)
20 per person on team – Burpees (Athletes in squat)

Set 2
Mobility

Lance Armstrong made an appearance at our 2012 Halloween WOD.... who will be there this year??

Lance Armstrong made an appearance at our 2012 Halloween WOD…. who will be there this year??

Comments

Wednesday WOD 10/30/13

Warmup
Split into Helen groups…
500m Row
12 Air Squats
30 Double Unders

Set 1
Helen
3 Rounds
400m Run
21 Kettlebell Swings (1.5/1pd)
12 Pullups

Set 2
Mobility

Comments

Tuesday WOD 10/29/13

Warmup
2 Rounds
5 Pullups
10 Pushups
15 Air Squats

Set 1
20 Minute OTM
10×2 Box Squat @ 50% @ 0:00, 2:00 etc (evens)
10×2-3 Muscle-Up @ 50% @ 1:00, 3:00 etc (odds)

Set 2
10-7-5
Thrusters (135#/85#)
Strict Pullups

Set 3
Mobility

IMG_3103

Comments

Monday WOD 10/28/13

How are those Halloween costumes coming??

Warmup
2 Back Rolls
5 Pause Air Squats
2 Lunge into Inch Worms
3 Pause Air Squats

Set 1 [2min]
1×5 Front Squat @ 55%
1×5 Front Squat @ 65%
5×7 Front Squat @ 75%

Set 2
20 Minute OTM Skill Practice
9 Sets of Each (Rest between 10:00 and 12:00)
80%E Box Jumps @ 0:00, 2:00 etc (evens)
80%E Ring Dips @ 1:00, 3:00 etc (odds)

Set 3
3 Rounds
15 Box Jumps (Games Standards)
15 Hand Release Pushups

PumpkinFest

PumpkinFest

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