Results For Category: "WOD"
Wednesday’s WOD 3-9-16
March 8, 2016Group Warm Up Metcon: FGB Three rounds of: Wall-ball, 20/14 L2- 16/10, L1- 10/6 Sumo deadlift high-pull 75/55 L2- 55/35, L1- 35/15 Box Jump 20in…
Tuesday’s WOD 3-8-16
March 7, 2016Strength: Back Squat Press 3×3 @ 80-85% (heavier than last week) Metcon: 2-4-6-8-10-12 Pistol (alt. legs) 12-10-8-6-4-2 HR Push Up L2- Pistols to box or…
Monday’s WOD 3-7-16
March 6, 2016Group Warm Up Metcon: FRAN (10min time cap) 21-15-9 Thrusters Pull ups L3- 95/65 L2- 75/55, ring rows L1- 55/35, ring rows Afterbash: Group cool…
Friday’s WOD 3-4-16
March 3, 2016Skill: Handstands/Handstand walks (15min) Group warm up Metcon: 15min AMRAP 50 Double Unders 10 Deadlifts 1 Rope Climb L3- 185/120 L2- 35 Attempts, 155/105, 3…
Thursday’s WOD 3-3-16
March 2, 2016Group warm up Strength: (20mins) Power Clean- Build to a 3RM Metcon “Power Elizabeth” (12min cap) 21-15-9 Power Cleans Ring Dips L3- 135/95 L2- 105/75,…
Wednesday’s WOD 3-2-16
March 1, 2016Strength Deadlift Bench Press 3×3 @ 80% Metcon 10min EMOM Even minutes: 3 Man Makers Odd Minutes: 5 Burpee Broad Jumps over the platform L3-…
Tuesday’s WOD 3-1-16
February 29, 2016Group Warm-Up, Metcon: For time; 15 Overhead squats 400m Run 25 Chest 2 Bar pull ups 200m Run 25 C2B 400m Run 15 OHS L3-…
Monday’s WOD 2-29-16
February 28, 2016Strength- Back Squat Press 3×3 @ 80% Metcon 10min AMRAP 15 Wallballs 10 KB Cleans (alt. arms) L3- 20/14, 1.5/1pd L2- 16/12, 1pd/12kg L1- 12/8,…
Friday’s WOD 2-26-16
February 25, 2016Skill: Power snatch review Strength: Power Snatch 3-3-3-3-3 (touch and go, climbing) Metcon: “Isabel” (10min time cap) For time; 30 Snatches (can be power snatch)…
Thursday’s WOD 2-25-16
February 24, 2016Group warm up, “Helen” (15min time cap) 3 Rounds for time 400m Run 21 KBS- 1.5/1p 12 Pull Ups L2- 1/12kg, Jumping Pull Ups L1-…