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Workout 10/31/14

Posted 10/30/14 by | 0

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SS: No Strength and Skill today, Happy Halloween!

WOD:”Morrison” For Time:
50-40-30-20-10
Wallballs 20/14
Box Jumps 24/20
Kettlbell Swing 55/35


Workout 10/30/14

Posted 10/29/14 by | 0

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SS:15 Minutes to Establish a 1RM Hang Squat Clean+ Split Jerk

WOD:21-15-9
Toes to Bar
Snatch 95/65 ADV:115/75

Core: 4 Round Tabata each of
Sit ups, Flutter Kicks


Workout 10/29/14

Posted 10/28/14 by | 0

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SS1:Deadlift 5×10@50%

SS2: 3×8 Good Mornings-Med-Heavy

WOD: “For Time”
Run 400
50 Pull ups
Run 400
50 Push ups
Run 400
50 Sit ups
Run 400
50 Air Squats


Workout 10/28/14

Posted 10/27/14 by | 0

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SS:Outlaw Snatch test
5 Minute EMOM- 2 Squat Snatch@ 80% of 1RM
then (No Break Between segments)
2 Minute AMRAP- Squat Snatch @80% of 1RM
*This is a scored SS, Score is total successful snatches during the seven minutes of total work

WOD: 5 RFT
10 Hang Power Clean 135/95
10 Burpees
15 Deadlifts 135/95
15 Hands Release Push Ups


Workout 10/27/14

Posted 10/26/14 by | 0

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SS1:4×5 Pause Front Squat (3 counts in bottom)- work to a 5RM.

WOD:”Fight Gone Bad”
3 rounds
1 minute Wall Ball
1 minute SDHP 75/45
1 minute Box Jump 20″ for all
1 minute Push Press
1 minute Row for Calories
1 minute of rest

SS2: Use remaining time to work on muscle ups or pull ups


Workout 10/24/14

Posted 10/23/14 by | 0

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SS:Athletes Choice: 15 Minutes to spend Finding a 1RM Power Clean, Power Snatch or both

WOD:8 Round Tabata (4 Minutes) each of:
Front Squat 95/65
Push Up
Pull Up
Kettlbell Swing 55/35 ADV:70/55
*Score is the total of each exercises LOWEST round of reps added together
*If you get thirty reps on your first round and 2 on your second round your score for that exercise will be 2, pace wisely!

Core:Athletes Choice: 50 Reps of any of the following Core Movements in any combination you wish
Turkish Get ups
Russian Twists With Plate
GHD Sit ups
Partner Med Ball Sit Ups
Toes to Bar


Workout 10/23/14

Posted 10/22/14 by | 0

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SS1:5×2 Hang Squat Clean (Top of the knee)-work to a 2RM
*No Drops

SS2:5×2 Split Jerk from rack-work to a 2RM

WOD:For Time:
5 Rounds of Cindy
50 Burpees
3 Rounds:
3 Rope Climbs
5 HSPU
7 Pistols (Each Leg)


Workout 10/22/14

Posted 10/21/14 by | 0

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SS1:1×3 Top Pull Deadlift@90%
*Include warm up sets

SS2:3×20 GHD Back Extension 
*hold plate on chest if possible, any weight, but the heavier the better as long as they are good reps

WOD:10 Minute AMRAP
200 Yard Sprint (Fire Hydrant and Back) 
9 Shoulder to Overhead 95/65 ADV:135/95
9 OHS 95/65 ADV:135/95

Core:1 ME Push Up Plank 
Rest 1 Minute
1 ME L-Hang 
Rest 1 Minute
1 ME Elbow Plank


Workout 10/21/14

Posted 10/20/14 by | 1

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SS1:10 Minutes to establish a 1RM 
1 Behind the neck Snatch Grip Split Jerk+2 OHS
*Yes, please use racks for this one!

SS2: 5-7 Minutes Kipping practice (Butterfly or Classic) 

WOD: 15 Minute AMRAP
5 Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, BTN Push Press) 135/95
20 Pull Ups