Friday WOD 7.31.15

Warmup
2 Rounds
2 Lunge into Inch Worms
2 Back Rolls
8 Air Squats (Alt. Pause)
8 Pushups
————————-
1×5 Overhead Squat @ 50%
1×5 Overhead Squat @ 60%
1×3 Overhead Squat @ 75%
1×3 Overhead Squat @ 85%

Set 1
1×3 Overhead Squat @ 92.5%

Set 2
The Seven
7 Rounds
7 Handstand push-ups
7 Thruster (135/65#)
7 Knees to elbows
7 Deadlift (245/115#)
7 Burpees
7 Kettlebell Swings (2/1.5pd)
7 Pullups

IMG_4883

Comments

Thursday WOD 7.30.15

Warmup
Self Burgener

Set 1
(Box height in parentheses)
DO NOT STAND WITH BAR. POP IT OFF
@0:00 – 3 Squat Snatch (Mid Thigh)
@1:00 – 3 Squat Snatch (Mid Thigh)
@2:00 – 3 Squat Snatch (Mid Thigh)
@3:00 – 2 Squat Snatch (Mid Thigh)
@4:00 – 2 Squat Snatch (Mid Thigh)
@6:00 – 2 Squat Snatch (Above Knee)
@7:00 – 2 Squat Snatch (Above Knee)
@8:00 – 1 Squat Snatch (Above Knee)
@9:00 – 1 Squat Snatch (Above Knee)
@11:00 – 2 Squat Snatch (Below Knee)
@13:00 – 2 Squat Snatch (Below Knee)
@15:00 – 1 Squat Snatch (Below Knee)
@17:00 – 1 Squat Snatch (Below Knee)
@19:00 – 1 Snatch DL into 1” Hover Squat Snatch
@21:00 – 1 Snatch DL into 1” Hover Squat Snatch
@23:00 – 1 Snatch DL into 1” Hover Squat Snatch
@26:00 – 1 Squat Snatch
@29:00 – 1 Squat Snatch
@32:00 – 1 Squat Snatch
@36:00 – 1 Squat Snatch
@40:00 – 1 Squat Snatch

Set 2
12-10-8-6-4
Thrusters 65/85/105/125/145# Mens 45/55/65/75/85# Womens
Pullups

IMG_4887

Comments

Happy Birthday Bean Dip! 7.29.15

Happy Birthday Bean Dip!

Warmup
3 Rounds
5 Kang Squats
5 Pushups
10 Lunges
==================
1×5 Pullup @ 50%
1×3 Pullup @ 60%
1×2 Pullup @ 70%

Set 1
20 Minute OTM
Evens BJ, Odds PU (Every Other)
10×3 Box Jump @ 60%
5×5 Pullup @ 80%

Set 2
“Bean Dip”
100-90-80-70-60-50-40-30-20-10 Single Unders
10-9-7-6-5-4-3-2-1 Body Weight Bench Press
10-9-8-7-6-5-4-3-2-1 .75 Body Weight Power Clean

Comments

Tuesday WOD 7.28.15

Warmup
Self-Burgener (1 min)
10 Overhead Squats w/ Pipe
4 Inch Worms

Set 1
(Box height in parentheses)
DO NOT STAND WITH BAR. POP IT OFF
@0:00 – 2 Squat Clean (Mid Thigh)
@1:00 – 2 Squat Clean (Mid Thigh)
@2:00 – 1 Squat Clean (Mid Thigh)
@3:00 – 1 Squat Clean (Mid Thigh)
@4:00 – 1 Squat Clean (Mid Thigh)
@6:00 – 2 Squat Clean (Above Knee)
@7:00 – 2 Squat Clean (Above Knee)
@8:00 – 1 Squat Clean (Above Knee)
@9:00 – 1 Squat Clean (Above Knee)
@11:00 – 2 Squat Clean (Below Knee)
@13:00 – 2 Squat Clean (Below Knee)
@15:00 – 1 Squat Clean (Below Knee)
@17:00 – 1 Squat Clean (Below Knee)
@19:00 – 1 Clean DL into 1” Hover Squat Clean
@21:00 – 1 Clean DL into 1” Hover Squat Clean
@23:00 – 1 Clean DL into 1” Hover Squat Clean
@26:00 – 1 Squat Clean
@29:00 – 1 Squat Clean
@32:00 – 1 Squat Clean

Set 2
Adventure Race 2000 2.0
100m OH Walking Lunge 25/15#(to telephone pole)
Run to 600m Mark
50 Air Squats
Run the loop around to the monkey bars
4 Monkey Bar Traverse or 40 Pullups
Run back to plate
OH Walking Lunge 100m back to gym

IMG_4950

Comments

Monday WOD 7.27.15

Thank you to everyone who played a part in the 2015 Summer Games on Saturday. It was a great day that couldn’t have happened without a lot of help from all of you. A special thank you to our judges… it’s a tough job. Lainey, Kham, Amber, Kaylene, and Chris thank you! We’d like to thank Jason, Jocelyn, Kaylene, and Jimbo for sticking around Friday night to help with the last minute preparations. Thanks to Al and Chris for manning the pig for 12 hours and Jason for taking Sahil’s spot behind the camera to capture the day. Finally, a big thanks to Adam for another exceptionally programmed games… challenging and accessible for all!
If you participated in Saturday’s events feel free to modify Monday as you like. =)

Warmup
3 Rounds
2 Lunge into Inch Worms
2 Back Rolls 8 Air Squats (Alt. Pause)
8 Good Mornings
============================
1×5 Front Squat @ 55%
1×5 Front Squat @ 65%
1×3 Front Squat @ 77.5%

Set 1
1×2 Front Squat @ 87.5%
1×2 Front Squat @ 95%

Set 2
Part one of Francy
3 Rounds
25 OHS 75#/45#
400m Run

20150717_192738_resized

Comments