The WOD's

WOD: Monday

WODs December 6, 2015

*Thanks to everyone who spectated or competed in WODStock over the weekend. We really appreciate your efforts!

For load/time:
10 Strict Press
Run 400m
20 Push Press
Run 400m
30 Push Jerk
Run 400m
20 Push Press
Run 400m
10 Strict Press

WOD: Saturday

WODs December 4, 2015

7:00am – Surprise!

8:00am – no session today due to WODStock on Sunday.

WOD: Friday

WODs December 3, 2015

*Please don’t forget to bring $15 to cover the food being served at the Christmas party.

A. Halting Snatch Deadlift
*Build to a heavy set of 3.

B. Snatch Pull
*Build to a heavy set of 3.

C. Muscle Snatch
*Build to a heavy single.

*Advanced lifters will perform in reverse order (CBA).

WOD: Thursday

WODs December 2, 2015

AMRAP in 20 min of:
40m Bear Crawl
20 Sit-ups
Unbroken Double-unders
*Your score for this workout is double-unders. Pick your own reps – for example if you choose 50 you are committing to doing 50 reps per round. If you break during the set, those reps don’t count and you must start the DU’s over again.
*PS, yes you should still turn up if you can’t do Double-unders!!!

WOD: Wednesday

WODs December 1, 2015

Ten rounds for time of:
10 Pull-ups
Run 100m
10 Burpees (6″ Reach)
Run 100m
Rest 30 sec.

WOD: Tuesday

WODs November 30, 2015

A. Back Squat 5-5-5-5-5

B. Ascend as far as possible in 10 minutes:
Wall Ball 5-10-15-20-25 etc. etc.
*sets must be unbroken to count.
*10/6kg
*Compare to last time – here.

 

WOD: Monday

WODs November 29, 2015

“DT”
Five rounds for time of:
12 Deadlift 70/47.5kg
9 Hang power clean 70/47.5kg
6 Push jerk 70/47.5kg
*In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

WOD: Saturday

WODs November 27, 2015

7.00am
50-40-30-20-10 reps for time of:
KB Swings 24/16kg
Run 200m

8.00am
For time:
25 Pull-ups
10 Clean & Jerk 60/40kg
20 Pull-ups
8 Clean and Jerks 70/47.5kg
15 Pull-ups
6 Clean & Jerk 80/55kg
10 Pull-ups
4 Clean & Jerk 90/62.5kg
5 Pull-ups
2 Clean & Jerk 100/70kg

WOD: Friday

WODs November 26, 2015

A. Overhead Squat 5-5-5-5-5

B. Three rounds for time of:
30 Overhead Lunges 20/15kg
15 Toes to Bar

WOD: Thursday

WODs November 25, 2015

Five + rounds:
8-12 Seated Shoulder Press
8-12 Bent Over Row
20 Sit-ups
*Maintain the same weight throughout the rounds.
*Rest as necessary between exercises.