Category Archives: WOD

WOD NOTES: Straight forward strength day today. With a little bit of some gymnastics fun. Fitness  5 sets: Wall Squat x 5 OHS with dowel x 5 Cossack Squat x 3 each side 4 sets Single arm banded row with knee drive x 8-10 reps ea. Seal walk x 1 length One arm KB swing x 10 each Performance Back squats 4 x 3 @85% 4 sets Single arm banded row with knee drive x 8-10 reps ea. 1 Wall Climb + 2 shoulder taps each One arm KB Snatch x 5 each Sport HBBS 4 x 3 @85% Jerk balance 5 x 3 Working on foot positions, hold lock out for 3 seconds each rep 5 min AMRAP 10 Burpees over bar 20 Thrusters 75/55 Work on your cycle speed while maintaining breath tempo

WOD NOTES: The REBEL mile is one of our benchmarks. If this is a repeat for you? Make sure to discuss pacing and strategy with your trainer. If running is not an option for you? Time to get busy on the Airdyne with a one mile option. Fitness and Performance “REBEL Mile” 400 m ski 800 m run 400 m row 3-5 sets based on fatigue 10 Box jump w/step down 20 Hollow rocks Rest as needed between sets Sport Snatch Waves x 2 75% x 3, 80% x 2, 85% x 2, 90% x 1 For time “Heavy Diane” 9-7-5 Dead lifts @315/225 Strict deficit HSPU

WOD NOTES: A fun little team sprint. Fitness and Performance  CrossFit Team series Event One Teams of 2, 100 DU – each 75 Calorie Row -divided 50 Step ups with DB’s 30/45 -divided Sport Build up to 85% of your best snatch Then… 5 Snatches @90% (no misses) Build up to 85% of your best C&J Then… 5 C&J @90% (no misses) 3 RFT 10 HSPU 20 Calorie Row 40 DU

WOD NOTES: Pulling strength and and hip hinge mechanics are the on the menu today. But, if you missed our long cardio effort this week make sure to join in on the sport programming. Fitness  4 sets: Australian pullups x 5-8 reps Pull to stand on rope x 1 4 sets Single leg KB/DB Dead lifts x 5-8 each Banded triceps kick back x 12 DB biceps curl x 10-12 Performance 4 sets: Stict pull ups x 3-5 reps Straddle legless rope climb x 1 4 sets Single leg KB/DB Dead lifts x 5-8 each Ring dip x 5-8 DB biceps curl x 10-12 Sport Start the clock: 5 x 800 m Run @75% Every 8 minutes start your next run Record times on each set The goal is to keep each piece within 10 seconds of each other This is a pacing test, not a racing test