Tues 7.1.14

Strength/Skill

EMOM 10 min

5 Hang Clean

WOD

12 Min AMRAP

5 Push Press 95/65
10 Box Jump 24/20
15 KB Swings 53/44

WOD 6.30.14

Monday June 30th

SKILL/STRENGTH:

One arm KB press

EMOM for 10 min


WOD:

5 x 8

Back Squats

*20 min time cap

WOD 6.27.14

Friday June 27th

SKILL/STRENGTH:

Partner up:

4 x 5 Front Squats

*from the ground


WOD:

5 x 400m Sprints

Rest 1 min in between.

WOD 6.26.14

Thursday June 26th

SKILL/STRENGTH:

EMOM for 10 min.

EVEN = :45 second Plank

ODD = 8 shoulder to overhead * as heavy as you can for the lift you are using


WOD:

 4 Rounds:

10 Dead lifts at body weight

10 V-Ups

10 Target Burpees

WOD 6.25.14

Wednesday June 25th

SKILL/STRENGTH:

EMOM for 10 min

Even = :30 second Pull up hold

Odd = 10 SA KB snatch


WOD:

15 min AMRAP:

10 pull ups

20 Box Jumps 24/20

30 KB swings

WOD 6.24.14

Tuesday June 24th


SKILL/STRENGTH:

5x4 Back Squat ( keep same weight for all sets)


WOD:

Fight Gone Bad:

SDLHP 75/55

Push Press

Burpees

Lunges

Front Squats

WOD 6.23.14

Monday June 23rd

SKILL/STRENGTH:

3 - 3 - 3

Thrusters

WOD:

"Jackie"

Row 1000

45 Thrusters

30 Pull ups

WOD 6.20.14

Friday June 6th

SKILL:

EOMOM 12 min

EVEN: 5 strict pull ups

ODD: 10 squat press


WOD:

225lbs Deadlifts, 12 reps
Bar Facing Burpees, 12 reps
225lbs Deadlifts, 10 reps
Bar Facing Burpees, 10 reps
225lbs Deadlifts, 8 reps
Bar Facing Burpees, 8 reps
225lbs Deadlifts, 6 reps
Bar Facing Burpees, 6 reps
225lbs Deadlifts,4 reps
Bar Facing Burpees, 4 reps
225lbs Deadlifts, 2 reps
Bar Facing Burpees, 2 reps
225lbs Deadlifts,4 reps
Bar Facing Burpees, 4 reps
225lbs Deadlifts, 6 reps
Bar Facing Burpees, 6 reps
225lbs Deadlifts, 8 reps
Bar Facing Burpees, 8 reps
225lbs Deadlifts, 10 reps
Bar Facing Burpees, 10 reps

WOD 6.19.14

Thursday June 19th

STRENGTH:
Dips
3x7
Bent Over Rows
3x7


WOD:

In teams of two:

16 min. AMRAP:
5 V-ups
7 Shoulder to Overhead (115/75#)
9 Back Squats (115/75#)

*One teammate completes a round while the other rests. Complete as many rounds as possible in the given amount of time.

WOD 6.17.14

Tuesday June 17th.

SKILL:

EOMOM for 10 min

4 Snatches


WOD:

Bryces Bday WOD! (By Heather):

14 min AMRAP:

6 Burpees

17 KB swings

27 Wall balls

WOD 6.16.14

Monday June 16th (Kacies BDay WOD)

SKILL:

3 min of DU work

Followed by

8 min of T2B work


KACIES BIRTHDAY WOD:

3 Rounds for time:

6 Power cleans 185/135

16 Deadlifts 185/135

28 Sit ups

WOD 6.11.14

Wednesday June 11th.

SKILL: 

Coaches Choice


WOD:

(Thanks to Katrina) Partner chipper.

20 Burpees

30 Pulls ups/ ring rows

40 Box jumps

50 sledge hammers

60 wall balls

Rest 1 min

Complete backwards

*Partners can break up the reps how ever they'd like.

WOD 6.10.14

Tuesday June 10th.

SKILL:

Partner up!

Partner A: Lunge down and back

Partner B: 10 Squat presses

4 rounds


WOD:

For time:

100m Run

30 T2B

100m Run

30 Jump Tucks

100m Run

30 DU's

100m Run

WOD 6.9.14

Monday June 9th

SKILL:

EMOM for 12 min.

Even = 7 - 10 KB swings

Odd = 7 - 10 Push Press

WOD:

3 min AMRAP

5 Push up

5 Sit up

rest 1 min

5 min AMRAP

10 jumping lunges

10 squats

rest 1 min

7 min AMRAP

15 SDLHP

15 Mountain Climbers

WOD 6.5.14

Thursday June 5.

STRENGTH:

EOMOM

RDL

5x5

(people doing Granite Games go easy)


WOD:

1000m Row Buy in

then…..

21-15-9

Air squats

Push ups

Sit ups

WOD 6.4.14

Wednesday June 4th.

SKILL:

EMOM for 10 min

10 Heavy KB swings


WOD:

Fight Gone Bad style

3 Rounds for Reps:

1 min at each station for max reps…

Ring rows

Plank

Front Squats 75/45

Box jumps 20" for all

Row (for Calories)

Rest

* Score is the number of total reps (plank is not scored)*

WOD 6.3.14

Tuesday June 3rd.

SKILL/STRENGTH:

EMOM for 14 min.

Even min = 5 - 7 pull ups

Odd min = 10 sit ups


WOD:

5 Rounds for time

10 dips

10 Bent over rows 115/75

WOD 6.2.14

Monday June 2nd

STRENGHT:

Dead lift

15 min to accomplish

10-8-6-4-2-1


WOD:

For time:

21-15-9

Shoulder to over head 135/95

Burpees over the bar