Archives: » 2014 » November

12.1.14

Posted 30 Nov 2014 in WOD

Strength Skill

Upper or Lower of your choice: 5/3/1/ or Starting Strength

Wod

For Time

25 Burpees

then 3 Rounds

10 Front Squats 135/95

50 DU’s

then

25 Burpees

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Friday 11.28.14

Posted 27 Nov 2014 in WOD

Weekend Hours:

Friday: 9am-12pm – Open Gym (there will be a Wod posted, complete at your pace)

Saturday: 8am-12pm – Open Gym

 

Odd Object

1a. Sled Drag x 1 Lap x 75% of Bodyweight

1b. Farmer’s Walk x 1 Lap x 75% of Bodyweight

 

Wod

30-20-10

a. Wall Ball

b. Toes to Bar

2a.

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Wednesday 11.26.14

Posted 25 Nov 2014 in WOD

Strength Skill or Barbell Skill

Upper or Lower Strength or/ Snatch, Clean

Wod

For Time:

100 DU’s

15 Chest to Bar Pullups

30 KB Snatches 70/40

15 Chest to Bar Pullups

100 DU’s

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Tuesday 11.25.14

Posted 25 Nov 2014 in WOD

Strength Skill

Upper or Lower Body Barbell lift of your choice: Starting Strength or 5/3/1

Wod

8 rounds: 20s work / 10s rest x each station.  Record total reps

a. Row, for cals

b. Box Jumps 24/20

c. DB Push Press 40/25

d. Deadlift 205/135

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Monday 11.24.14

Posted 24 Nov 2014 in WOD

Strength Skill

Upper or Lower Barbell Lift of your choice: Starting Strength or 5/3/1

Wod

20 min AMRAP

800m Run

5 Front Squats (from floor) 155/105

200m Run

11 Chest to Bar Pullups

400 m Run

12 American KB Swings 70/53

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Friday 11.21.14

Posted 20 Nov 2014 in WOD

Strength Skill

Upper or Lower Barbell Movement of your Choice: Starting Strength or 5/3/1 template

Wod

LuRong Challenge # 2 – Retest

9 min AMRAP

20 Ground to Overhead

7 bar facing Burpees

15 Ground to Overhead

7 bar facing Burpees

10 Ground to Overhead

7 bar facing Burpees

5 Ground to Overhead

7 bar facing Burpees

AMRAP Ground to Overhead x remaining time

(Weights will remain the same as 1st attempt)

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Thursday 11.20.14

Posted 19 Nov 2014 in WOD

Strength Skill

Upper or Lower Barbell – Starting Strength or 5/3/1

Wod

15 min AMRAP

5 Thrusters: 135/95

10 Pullups

15 Wall Balls 20/14

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Wednesday 11.19.14

Posted 18 Nov 2014 in WOD

Skill

Mid Hang (position 2) Squat Snatch: 7 x 2

 

Wod

15-12-9

Handstand Pushup

Box Jump 24/20

Toes To Bar

 

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