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Workouts'S ARCHIVE

  • Friday’s WOD 12/11/15

    By admin | In Workouts | on December 10, 2015

    ****THE WEIGHTS IN THE BACK ON THE OLYMPIC LIFTING AREA ARE NOT FOR GENERAL USE! THEY ARE PRIVATELY OWNED. DO NOT USE THEM IF YOU DO NOT HAVE PERMISSION. ALSO, KEEP ALL SLEDS, YOKES, FARMERS HANDLES, KETTLEBELLS, METAL PLATES, PROWLERS, KEGS AND STONES OFF OF THE WOOD FLOOR!**** Friday’s WOD Warm-up: 2 Rounds: 25 back […]

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  • Thursday’s WOD 12/10/15

    By admin | In Workouts | on December 9, 2015

    Thursday’s WOD Warm-up: Run 800M Hip mobility for 8 minutes Strength: Week 3, session 2 of Back Squat Bar or 135# X 10 reps 1/2 of the weight you should squat for 20 X 10 reps 3/4 of the weight you should squat for 20 X 10 reps Add 5# to your last successful 20 […]

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  • Tuesday’s WOD 12/08/15

    By admin | In Uncategorized, Workouts | on December 7, 2015

    Tuesday’s WOD Warm-up: Put on “Thunderstruck” by AC/DC. Do a burpee every time they say “Thunder” or “Thunderstruck”. Work on a free standing handstand or handstand walks for 10 minutes. Strength: Power cleans- 5/5/3/3/2/2/1/1 METCON: 9- Power cleans with 80% of your last 1 RM 19- Burpee pull-ups 6- Power cleans 16- Burpee pull-ups 3- […]

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  • Monday’s WOD 12/07/15

    By admin | In Workouts | on December 6, 2015

    Monday’s WOD Warm-up: 7 minutes of coach led hip mobility. 7 minutes on T2B progression Strength: Week 3 of Back Squat Bar or 135# X 10 reps 1/2 of the weight you should squat for 20 X 10 reps 3/4 of the weight you should squat for 20 X 10 reps Add 5# to your […]

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  • Friday’s WOD 12/4/15

    By admin | In Workouts | on December 3, 2015

    Friday’s WOD Warm-up: Shoulder mobility with bands for 8 minutes with Coach Work on handstand push-ups for 5 minutes Strength (take 20-30 minutes for this): Shoulder press: 3/3/3 Push press: 3/3/3 Push or split jerk: 3/3/3 METCON: AMRAP 8 5 DB Hang cleans 10 Push-ups 5 Pull-ups Cool down: 3 sets of 15 back extensions […]

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