Tuesday, May 8 WOD
Mobility: 4 minutes on what needs it most WOD: For time… Row 2K 50 Wall-balls, 20/14lbs Row 1K 35 Wall-balls Row 500 meters 20 Wall-balls See 02/16/12 for comparison Results: Name WOD 5:30am Dan S. 21:46 Dena Dave C. 16:45 Jerry Austin 17:02 Cameron Tina 18:20 Megan Alison 16:03 Caroline 7am Paul 23:06 Brian [...]
Monday, May 7 WOD
Mobility: Tricep Mash-Up Skill: Muscle-Up Transition WOD: Ring Dips 3-3-3-3-3-3-3 Cash-Out: 9-7-5 rep rounds for time of… Muscle-Ups Hand Stand Push-Ups Hanging Leg Raises, strict Results: Name WOD Cash-Out 5:30am Dave C. 45 8:32 Tina body weight 5:23 5pm Ryan 40 9:25 Jaime H. purple 8:59 Brody 60 11:21 Vicki body weight 9:15 Johnny 50 [...]
Sunday, May 6 WOD
Mobility: 8 minutes, member’s choice WOD: For time… 75 Split Jerks, 135/95lbs 8 minute time cap, scale accordingly Cash-Out: 150 meter Bear Crawl for time
Saturday, May 5 WOD 050412
KETTLE BELL A-PALOOZA Partner WOD: Using a 1.5 / 1 pood Kettle Bell, accumulate As Many Rounds As Possible in 19 minutes of… 20 Swings 20 Goblet Walking Lunges 20 Russian Twists 20 Overhead Squats, 10 right arm / 10 left arm 20 Toe Taps, L/R=1 20 Floor to Overhead, 10 right arm / 10 [...]
Friday, May 4 WOD 050412
Skill: Flipping a tire WOD: 21-18-15-12-9-6-3 rep rounds for time of… Pull-Ups Hand Release Push-ups Double Unders 1 Tire Flip 200 meter run Results: Name WOD 5:30am Alison 27:10:00 Jerry 28:00:00 Megan 28:31:00 Tina 29:51:00 Megan 27:22:00 Gregg 27:22:00 Cameron 29:03:00 Austin 31:05:00 7am Jerry 28:36:00 Meg I.R. Erin 32:02:00 Paul 29:36:00 Peter 26:45:00 Holly [...]
Thursday, May 3 WOD 050312
Mobility: Hamstrings Skill: Romanian DeadLift WOD: Romanian DeadLifts 5-5-5-5-5 Cash-Out: 12-10-8-6-2 rep rounds of… GHD Sit-Ups Hip Extension http://www.youtube.com/watch?feature=player_embedded&v=x-cjV-NcNpI#! Results: Name WOD 5:30am Alison 155 Jerry 145 Megan 75 Tina 115 Dave C. 145 7am Paul 175 Linda 145 5pm Erin 115 6pm Justin 275 Jt 225 Kyle 275 Nikki 80 Gregg 185 Jenn 100 [...]
Wednesday, May 2 WOD 050212
Skill: Review the standards for each movement of “Fight Gone Bad” WOD: “Fight Gone Bad” With a continuously running clock, perform 3 rounds of the following movements spending 1 minute at each station and 1 minute rest between rounds. Accumulate as many reps as possible per station during each round. Wall Ball, 20/14lbs Sumo DeadLift HighPull, 75/55lbs Box [...]
Tuesday, May 1 WOD 050112
Mobility: Hips and Shoulders WOD: Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one Thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster. Choose a starting weight and try to add weight for [...]
Monday, April 30 WOD 043012
Skill: Rowing WOD: 3 rounds for time of… 500 meter Row 12 Kettle Bell Swings, 2/1.5 pood 12 Toes to Bar Cash-Out: 2 rounds for time… 400 meter run Rest exactly the time it takes to do the 1st 400 meter run
Sunday, April 29 WOD 042912
Mobility: Hips and Shoulders WOD: Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one Thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster. Weights for men: 95, 115, 135, 155, 165, 175, 185 [...]
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