Category Archives: WOD

WOD NOTES: Two short AMRAPs to test your fitness today. High rep deadlifts are a test of your stability and position under fatigue. Break your reps into piece that allow great position and efficient movement. Keep active during your rest. Fitness 7 minute AMRAP 2-4-6-8 and so on… Dead lifts @65% Push ups Rest 7 minutes 7 minute AMRAP 2-4-6-8 and so on… Heavy KB Swings Skaters each side Performance and Sport 7 minute AMRAP 2-4-6-8 and so on… Dead lifts sport 225/155 performance 185/115 Strict HSPU Rest 7 minutes 7 minute AMRAP 2-4-6-8 and so on… Power cleans 155/105 Pistols

WOD NOTES: Today is a team effort. Teams of 3, alternating stations when available. Each team member starts at a different station. Fitness and Performance 5 rounds each for time: 30 Calorie Row 20 Wall balls 15 Burpees Sport Snatch 3 x 1 @90% C & J 3 x 1 @90% HBBS 4 x 2 @90% 2 minute AMRAP Power clean 155/105 Rest 2 minutes 2 minute AMRAP OHS 115/75

WOD NOTES: Testing your pushing endurance today. Find and good tempo with your cycle rate and breath pattern. Fitness 15 minutes Build up to heavy Push press 3 sets for reps 3 minute clock 500 m row AMRAP Push press @65% Rest 3 minutes Performance and Sport 15 minutes HS practice 3 sets for reps 3 minute clock 30 calorie Assault bike AMRAP HSPU Rest 3 minutes  

WOD NOTES: 8 RM deadlifts are a real grip, and muscular endurance challenge…Then we follow things up with some straight forward rear delt. and lat. development. Fitness and Performance 20 minutes Build up to 8 RM Dead lift 4 sets of complex: Bent over lateral DB Raise x 12 Straight arm band pull downs x 12 DB pull overs x 10 3 sets: Pull up negatives x 3-5 reps Sport Power Snatch 5 x 1 ME Power clean & Reflex Jerk 5 x 1 ME (option one) Body building focused 5 sets of complex: Bench press x 2 + Pendlay Row x 6 (option two) CrossFit focused 10 minute AMRAP 1 MU 5 Wall balls 10 DU Every set add the following : 1 MU + 5 WB + 10 DU