20140228

Skill & WoD: TBA at the box!!!

We will be going over the most complex movement as the skill from Open WoD #1, then doing a light WoD using that same movement in preparation for Monday and the actual execution of it. I can't post just yet because the WoD doesn't drop until 0100 our time. You'll have to come see it for yourself!

20140227

Strength: 1 RM Jerk (20 Min max)

WoD

7Min AMRAP
12 K2E
10 Barbell Rows 135/95
8 Active release push ups

Mobility

20140226

Skill: handstand push up

WoD 

3RFT

1 min GHD Hip raises

1 min Thrusters 45/35

1 min KBS 53/35

1 min Bix jump/step down 

1 min rest 

Mobility

20140225

Skill: Jerk

WoD:

4 RFT
8 Shoulder press 115/75
8 Ring dips
8 CTB Pull ups
45 Sec butterfly sit-ups
30 Sec rest

Mobility

20140224

Strength: 6x2 Back squat
@60-65% (20 Min max)

WoD:

3 RFT
10 Power snatches 115/75
10 KB Cleans (5 ea) 53/35
10 Goblet lunges 53/35

Mobility

20140221

WoD:
10 min AMRAP

10 CTG Push ups
10 pull ups
10 weighted sit-ups 45/25

Accessory:
JM press
Arnold press


Mobility

20140220

1RM Snatch (20 min time cap)

WoD:

3RFT

8 Front squats 155/115

8 KBS 53/35

8 Box jumps

45 sec iron mikes 

45 sec rest

Accessory:

2 x abductors/adductors 

Mobility

20140219

Skill: medicine ball cleans

WoD:

16 min AMRAP Ascending Ladder

1 Push press 115/75

1 Toes-to-Bar

1 Medicine ball clean 

2,2,2

3,3,3....

Mobility

210140218

Steength: 3x6 OHS @60%

WoD

8min AMRAP
8 hang cleans 135/95
8 deadlifts ( same weight)
8 burpees over bar

Accessory

Mobility

20140217

WoD is at 1200 noon!!!


Strength: 6x3 shoulder press (20 min max)

WoD

3RFT
15 Ring rows
12 Ring dips
9 C2B

Acc:
2 x 8-12 DB Flys
      8-12 Band press down

Mobility

20140216

In honor of Nick's departure and Chief's brief return, we will be hosting a WoD Sunday 1000. Bring a snack and some water because it will prob be a double feature and possibly teams if we have enough peeps.

 Post WoD we will be meeting at la hougue farm shop for lunch. Look fwd to seeing you all there! 

20140214

   Happy Valentine's Day... Now get to work! :)

WoD:

8 Minute AMRAP

6 Snatches 115/75 (attempt squat snatch, OR one snatch and one OHS 6 times)
9 Box Jump Step Downs
6 Russian Swings 70/53

Mobility

20140213

Strength: Work to a heavy 3 rep rack jerk
 (If you're new to this movement, stay light)

WOD:
4RFT
10 push press 115/75#
10 KTE

Accessory: (optional)
3 pos shoulder raises
2x JM press

MOB

20140212

Skill:
Burpee/Push up

WoD:
Descending Ladder of...

10 Power Cleans 115/75
10 Front Rack Lunges (5 each & use same weight as cleans)
10 Tuck Jumps ;)
9 of ea
8 of ea
7 of ea
1 of ea...

Mobility

20140211

Skill: pull ups

WoD
3RFT
10 strict pull ups
8 strict ring dips
6 strict HSPU
30 sec ring rows
30 sec rest

Mobility

20140210

"Grace"

30 Clean and Jerks for time
135/95

Mobility

20140207

WOD: Tabata Time (People can start at different stations)      

Tabata row             

1 Min rest               

Tabata goblet squat 53/35#          

I minute rest         

Tabata KBS  53/35#                    

Acc (optional)                

2x 1A) light SDL upright  .    

1B) seated good mornings                       

Mobility

See you all when I get back.

20140206

Strength: 3rm Bench     

WOD: 3 rds                    

8 barbell row 135/95#      

8 act release push ups    

8 CTB pull-ups                     

45 sec plank

30 second rest                    

Acc (optional)                

   2x 1A) Arnold Press        .    

        1B) Tate Press          

   2x curls for the girls.      

Mobility

20140105

Chipper
500m row
50 thrusters 45/35
40 burpees
30 plate OH lunges (15 per leg) 45/25
20 hip raises
10 tuck jumps
50 dubs (100 singles)

Mobility 

20140204

Skill: Muscle up               

WOD: 3 rds                    

5 MU (5 dips, 5 pull ups)  

10 HSPU                        

10 Mad russians              

Acc (optional)                  

2x    1A) pullovers             

       1B) JM press              

Mobility

20140203

Benchmark day everyone.

1RM Deadlift (20 mins)

WOD: 7 min AMRAP
10 Front Squats 155/115#
10 Box Jumps
10 Burpees

Acc (optional)
2x adductors and abductors

Mobility