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Fight Gone Bad

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Skill/Strength: Strength
Back Squat for load
5 x 3 @ 90% of 1RM

Lift every 90 seconds

WOD: Conditioning
3 Rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Finish: Core Work
150 Sit Ups or Max reps in 4 mins

Mobility Mashup

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Mobility Mashup is an updated version of our Mobility class. We will work through the body with a concentration on a key area that we will utilize during the class. With proper preparation and mobilization your body will be better prepared for the demands of a WOD.

Today’s focus will be on the the lower body (ankles, knees, and hips).

Skill/Strength: Strength
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Every 90 seconds. Reps @ 70% + 15-20 lbs

Migrane

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Skill/Strength: Strength
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Every 90s. Reps @ 60% +15-20 lbs

WOD: Conditioning
Row
1500-1000-750-500-250m
Double Unders
150-100-75-50-25*

* Subtract 10 Dubs each time you break/trip and do 5 burpees

Time Cap: 25 min

Finish: Gymnastics
30 C2B Pull Ups in as few sets as possible

14.2

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Strength/Skill: Strength
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Every 90 seconds. Reps @ 70% + 10-15 lbs

WOD: Conditioning

For As Long As Possible

From 0:00-3:00, 2 rounds of:
10 Overhead Squats (95/65 lb)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00, 2 rounds of:
12 Overhead Squats (95/65 lb)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00, 2 rounds of:
14 Overhead Squats (95/65 lb)
14 Chest-to-Bar Pull-Ups

Follow the pattern until you fail to complete both rounds.

Finish: Cool Down
800m Run with a friend