20131101

Friday, 1 Nov 2013

WoD: "Fran"
21 - 15 - 9
Thrusters @ 65/95#
Pullups

Post time to comments!

Reminder: Next week we'll post the Battle of London Qualifier 1 WoD on Tuesday. It releases Sunday night. Everyone will do it on Tuesday whether it's being scored or not. You can, however, do the Qualifier any day that week, even again in an attempt to get a better score, just let a coach know. 

20131031 Happy Halloween

Thursday, 31 Oct 2013

WarmUp: Same all Week

WoD 1: Chipper
3 OHS @ 95/135
3 Pushups
3 OHS
6 Pushups
3 OHS
9 Pushups
3 OHS
12 Pushups
3 OHS
15 Pushups

5 min rest, then

WoD 2: Chipper
4 Split Jerk (alternating) @ 95/135
4 Situps
4 Jerks
8 Situps
4 Jerks
12 Situps
4 Jerks
16 Situps
4 Jerks
20 Situps

Post WoD times. Take 30 seconds of your time if you wear a costume...

20131030

Wednesday, 30 Oct 2013

WoD: Chipper

90 Wallballs @ 14/20#

70 KB Snatches (35 ea arm any order)

50 Over the Box Jumps @ 20/24" (can touch top of box)

30 Toes-to-Bar

10 Muscle Ups or 20 Pullups/Dips (any order)

20131029

Tuesday, 29 Oct 2013

WarmUp
Row 250m
5 Strict Pullups
10 Pushups
15 Situps
20 PVC OHS
Run 200m

Burgener WarmUp

WoD 1: Row 1Km for time

then

WoD 2: 7 min AMRAP of:
7 Ground-to-Overhead
49 Double Unders

Post 1K Row and AMRAP Times!

20131028

Monday, 28 Oct 2013

WarmUp - 10 min 

2 Rds

250m Row

5 Strict Pullups

10 Pushups

15 Situps

20 PVC OHS

Run 200m

Mobility - 10 min

Leg Swings

Hip Extension

Spiderman

Paleo Chair

WarmUp - Back Squat, 2 X 10 @ 50% 1RM

Lift : 3 min Max Effort Back Squat

- produce as much power output as possible with a back squat

- Score = weight x reps, if you selected 70kg as your weight and managed 48 reps your score would be 3360

THE RULES

The athlete can choose any weight.

The athlete can use a rack or take the bar from the ground. 

The athlete can not touch the bar until the start of the 3 minute period.

The movement starts with the bar resting on the back of the athletes shoulders. The athlete must squat down until the crease of the hip is visibly below the height of the patella then stand up until the knee and hip are fully extended.

If the athlete re-racks or dumps the bar early, the WOD ends.

Post Weight Used, Reps, and Total Score

20131024

Thursday, 24 Oct 2013

Lift: Heaving Snatch Balance, 5X10 @ 65/95#
- back squat pos'n, dip/drive (jerk), land in full OHS, stand up, lower bar to back, repeat

WoD: 21-15-9
KB Swings
Abmat Situps

20131023

Wednesday, 23 Oct 2013

WoD: Fight Gone Oreos
5 RFT - 1 min ea, clock does not stop during rotation
GHD Back Ext
KB Snatches (alternating)
WallBall
SDHP @ 45/75#
Dubs

20131022

Tuesday, 22 Oct 2013

Lift: OHS, 5X10 @ 65/95#

WoD: 3 RFT
5 MuscleUps
5 Deficit Handstand Pushups
then, finish with, still for time
30 Front Rack Lunges (alt) @ 65/95#

20131021

Monday, 21 Oct 2013

WoD: Chipper
1 Clean and Jerk @ 135/185#
1 Round of Cindy - 5 Pullups, 10 Pushups, 15 Squats
2 C&Js
Cindy
3 C&Js
Cindy
4 C&Js
Cindy
5 C&Js
Cindy

20131025 - Tony's (and Jared's) Going Away WoD on Friday!

Friday, 25 Oct 2013

Goodbye Tony, this one's for you (and now Jared). You will be missed. Thanks for all your help in keeping this crazy train rolling. Cheers buddy!

Everyone who can make it should meet us at the box on Friday (25 Oct) afternoon at 1700. Of course, you can still do it in the morning if you choose.

WoD: "Holleyman"
30 RFT
5 Wallballs @ 14/20#
3 HSPU
1 Clean @ 155/225#

20131018

Friday, 18 Oct 2013

Lift: Front Squats, 5X3

WoD: 21-15-9
Tire Flips
Toes-to-Bar
Pushups

20131017

Thursday, 17 Oct 2013

WoD: 9 min AMRAP
9 Hang Cleans @ 95/135#
10 Wallballs @ 14/20#

20131016

Wednesday, 16 Oct 2013

Lift: Strict Press, 5X3

WoD: Chipper
20 Pullups
200m Farmers Carry w/ 50/90#
20 Knees-to-Elbows
200m Farmers Carry
20 Kettlebell Snatches (10 ea arm)
200m Farmers Carry

20131015

Tuesday, 15 Oct 2013

Lift: Deads, 5X3

WoD: 9 min AMRAP
10 Burpees
25 Dubs

20131014

Monday, 14 Oct 2013

Lift: Thrusters, 5X3

WoD: 4 RFT
10 Front Rack Barbell Lunges
8 Box Jumps
6 OHS @ 85/115

20131011

Friday, 11 Oct 2013

Lift: Deadlift, 5X5

then

WoD: Partner Workout!
3 RFT
20 Tire Flips (alternating)
10 HSPU (alternating) - both partners must be in HSPU position (on the wall) during reps, rest together, reps together

20131010

Thursday, 10 Oct 13

Lift: Jerk, 5 X 2

then

WoD: AMRAP in 5 mins
10 Overhead Lunges (alt) @ 25/45#
8 Burpees
6 Ring Dips

20131009

Wednesday, 9 Oct 2013

Lift: E2MOTM Squat Clean @ 80% 1RM

15 Rds (30 min)

Then 

WoD: 5 RFT

10 Sit-ups

30 Dubs

Post weights and WoD time to comments!

20131008

Tues, 8 Oct 2013

Bench Press, 5x5

15-12-9
Push-ups
Pull-ups
Kettle bell swings

20131007

Monday, 7 Oct 2013

Lift: Back Squat, 5X5
- warm up to 80% 1RM and then start your 5 sets
- this is NOT a gradual increase towards a new 5RM
- we're building adaptation here - time under tension

then

WoD: 3RFT
Run 400m
10 Box Jumps
15 Wallballs

Post weights and time to comments!

20131004

Friday 4 Oct 13

Ramp Up Course Day 5 - woo hoo, you made it!
Warm Up - 15 min

Skill: Rowing
Video: http://www.youtube.com/watch?v=UlWUPkXrq24

WoD:
2 min Max Effort Row - distance
1 min rest
1 min ME Pushups
1 min rest
1 min ME Dubs
1 min rest
1 min ME Snatch @ 95/135#

Extra Credit:
Row 1K or 5 min
then
25m Handstand Walk

20131003

Thursday 3 Oct 2013

Ramp Up Course Day 4
Warm Up - 15 min

Skill: Clean and Jerk - 15 min
SloMo Video: http://www.youtube.com/watch?v=DeAv2ZckraE
Another one: http://www.youtube.com/watch?v=sTbRIJVdyGE

WoD:
7 min AMRAP
3 Clean and Jerk @ 95/135#
3 Toes-to-bar
6 CJ
6 T2B
9 CJ
9 T2B
12 CJ
12 T2B
15 CJ
15 T2B
etc...

Extra Credit:
Hand Stand Hold
HS Walk
HS Transition on Wall
Paralete Handstand

20131002

Wednesday 2 Oct 2013

Ramp Up Course Day 3
Warm UP - 15 min

Skill: Muscle Up Progressions
Video: http://www.youtube.com/watch?v=QjgCMuqNN1s

WoD:
10 Muscle Ups - sub w/ X1/2 Pullups & Dips
20 Double Unders - sub w/ X2/3 Singles
8 MUs
40 Dubs
6 MUs
60 Dubs
4 MUs
80 Dubs
2 MUs
100 Dubs

Extra Credit:
Double Under Progressions Work