WOD

Refer A Friend

Invite A Friend To Check Us Out!
23
Sep

Workout 9/24/2014

SS1: 15 Minutes to establish a 1RM Squat Snatch

SS2: 1 Max effort unbroken set of HSPU for PR

WOD:”Diane”
21-15-9 
Deadlift 225/155
HSPU

*Please note on board if you got a PR on the WOD, SS, or both. If you have not restested your back squat yet please do that instead of programmed SS

22
Sep

Workout 9/23/2014

SS:15 Minutes to establish a 1RM Rack to Overhead
*This can be any movement athlete chooses, Strict Press, Push Press, Push Jerk, or Split Jerk, Don’t forget these options are ALL acceptable to be attempted in a “behind the neck” fashion as well.

WOD:”Fran”
21-15-9
Thruster 95/65
Pull up

*Please note on board if you got a PR on the WOD, SS, or both. If you have not restested your back squat yet please do that instead of programmed SS.

18
Sep

9/19/14

SS1: 7 Minute EMOM
3 Power Cleans 185/120 ADV:225/155

SS2: 4×2 1&1/4 Front Squat @60% 1RM 

WOD: “3 RFT”
50 Double Unders
30 Walkable 20/14
20 Pull ups  ADV: 10 Muscle ups

17
Sep

9/18/14

SS1: Each Person must complete a 3 Minute Max Effort rope climb
*If you cannot climb the rope Scale with either max effort laying to standing position with rope, or max distance seated sled pull.

SS2: While Not doing the Max effort Rope climb accumulate 25 Pull ups AHAP and 25 HSPU’s. If you complete all those reps and people are still working on the rope climbs work on double unders.

WOD: “6 RFT”
10 T2B
10 1 armed Kettlbebell Clean and jerk 55/35
200 Yard Run (Fire Hydrant and back)
*(alternate arms each round, ie. 10 Right the first round, 10 left the second round etc.)

Core:3 Minutes of Flutter Kicks. Athlete must do 3 Burpees at the end for each time they break. the goal is to do as few burpees as possible… as is always the case.

16
Sep

9/17/14

SS1:5×5 Sumo Deadlift- Med-Heavy 
*DO NOT GO MAXIMAL

SS2:Find a Max Height Box Jump
*KEEP YOUR SHIN SKIN WHERE IT BELONGS

WOD:”3 RFT”
5 Rounds of “Cindy” ADV:C2B pull ups
400 Meter Run

EXPLANATION: complete 5 pull ups, 10 push ups, 15 air squats 5 times through, then run a 400, do that sequence 3 times, score is total time after the 3 rounds

15
Sep

9/16/14

SS1:5×1 Squat Snatch up to 80% of 1RM

SS2: 5×1 Squat Clean Split Jerk up to 80% of 1RM

WOD:”15 Minute AMRAP”
10 Snatches 135/95 ADV: 155/105
10 Burpees
10 Clean and Jerk 135/95 ADV:155/105
10 Pull ups
*Please post reps only for AMRAPs, rounds+reps is too much math, thank you.

Core:3xME L-pull ups if you can
or- 3xME L-Hang

14
Sep

Workout 9/15/14

Deload week, respect the percentages this week and we will get a ton of squat PR’s next week when we test. Thanks guys.

SS1: Back Squat 4×[email protected]%

SS2:Accumulate 25 Ring Dips AHAP

WOD:For Time:
21 Power Cleans 135/95
Run 400
18 Power Cleans 135/95
Run 400
15 Power Cleans 135/95
Run 400
12 Power Cleans
Run 400