Category Archives: WOD

WOD NOTES: We’ve seen this one before. Before class starts make sure to check out past results and create a good plan for success. This WOD will not reward the speed deamon. The real score is the DU number. Can you pace the run and row and leave enough time to maximize your skipping potential?   “PACE NOT RACE”  Fitness and Performance 4 sets: 5 minute clock 500 m row 400 m run AMRAP DU Rest 5 minutes Review Sept.9.2014 Results Sport Rest Day 20-30 minutes of light active recovery swimming, walking, rowing, hiking, yoga 10-15 minutes of mental restoration meditation, reading, or just relaxing 15-20 of specific mobility based on your individual needs

WOD NOTES: Today we’re going to spend some time under heavy loads. And finish off with a little suck fest. Fitness 4 sets NFT Deep squat hold x 30-45 seconds Band reverse fly’s x 12 – 15 reps Dowel prayer stretch x 30-45 seconds 15 minutes Work up to a heavy 5 Front Squat Fort time: 12-9-6-3 Heavy Russian KB swings Burpees Performance and Sport 15 minutes Snatch singles Work up to max effort, no more than 2 misses 15 minutes Clean and Jerk singles Work up to max effort, no more than 2 misses For time: 12-9-6-3 Power cleans 115/75 Burpee over bar (Performance = 95/65)      

 All levels WOD NOTES: Today should be a fun push-pull session. The goal is to start out on the bench press around 50% of your 1 rm and work up to your heavy 3, perhaps even a new 3 RM PR. Hangin’ with the bro’s will help give you that extra push. “Bro Session” 8 sets of complex: Bench press x 3 Sled drag (hand over hand) x 1 length or Rope climb x 1 (legless or L sit?) Rest 2-5 minutes between sets Increase loading on bench to heavy 3 RM Always spot your friends 😉  

WOD NOTES: This is the last one! It’s not pretty and it’s not sexy…it’s just gonna hurt!!! 10 – 20 minutes: Specific mobility based on your individual areas: Ankles/hip/lats/front rack 15 minutes: Build up to a heavy 3 Front Squat Engine prime: 100 calorie row @ your 27 calorie pace 7-5-3 Thrusters 115/85 Sit into a smooth pace on the rower and practice tempo/breathing on the thrusters Rest as needed to bring the heart rate back to normal CrossFit Open 15.5 For time: 27-21-15-9 Row Calories Thrusters 95/65