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Friday August 10

“HOT SAUCE” “Hot Sauce” Part #1 AMRAP 3:00: 21/16 Calorie Row 21 Burpees over the Rower Max Overhead Squats Open/Performance – 75/55 Fitness – 45/35 Rest 3:00 “Hot Sauce” Part #2 AMRAP 3:00: 18/14 Calorie Row 18 Burpees over the Rower Max Overhead Squats Open/Performance – 95/65 Fitness – 65/45 Rest 3:00 “Hot Sauce” Part #3 AMRAP 3:00: 15/12 Calorie

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Melinda MettenFriday August 10

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Thursday August 9

“Babs” 20 min AMRAP 20 Pullups 30 Push ups 40 Ab Mats 50 Air squats   Recovery: 3 Rounds not for time 10 Sampson stretch (5 per side) 30second childs pose 1 min easy Assault bike   TEEN “JUMP TOWN” 1 Round: 800 Meter Run 100 SINGLES/50 DOUBLES 21 Hang Power Cleans Directly into…  2 Rounds: 400m Run 80 SINGLES/40

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Melinda MettenThursday August 9

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Wednesday August 8

“JUMP TOWN” 1 Round: 800 Meter Run 80 Double-Unders 21 Hang Power Cleans Directly into…  2 Rounds: 400m Run 40 Double-Unders 15 Hang Power Cleans Directly into…  3 Rounds: 200m Run 20 Double-Unders 9 Hang Power Cleans   OPEN/PERFORMANCE – 135/95 FITNESS – 95/65   RECOVERY MASH CALVES with Kettlebell 5-10min   TEEN SKILL: Pull Ups/Push Ups  SLED DOG#1 2

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Melinda MettenWednesday August 8

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Tuesday August 7

Strength #1 BACK SQUAT Building upon this specific wave scheme one final time,once again increasing our percentages, but this time reducing the volume slightly in Minutes #1 and #2. On the Minute x 12 (3 Rounds): Minute #1 – 3 Reps @ 80% of 1RM Minute #2 – 2 Reps @ 85% of 1RM Minute #3 – 1 Rep @ 90% of 1RM

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Melinda MettenTuesday August 7

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Monday August 6

SKILL: POWER SNATCH Heavy Single, every 2 min for 10min W.O.D “RANDY” 75 Power Snatches (75/55) OPEN/PERFORMANCE– as written FITNESS– 65/45 10min time cap. 1 sec for each rep not completed within cap. In terms of a specific break-up strategy, here are a few: – 21-18-15-12-9 – 5×15 – 5×10, 8-8-7 Stimulus wise however, we are looking for a light

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Melinda MettenMonday August 6

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Saturday August 4

“Catch Me If You Can” Teams of 3 12 min AMRAP 120 KB Swings 53/35 120 Wall Balls 20/14 AMRAP Toes to bar in remaining time — 3 min rest– 12 min AMRAP 400m run together  100 Burpees AMRAP Double unders in remaining time *one teammate works at a time except 400m run Open/Performance as written Fitness  44/26, singles Scaling

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Melinda MettenSaturday August 4

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Friday August 3

“NUT CRACKER” “Nutcracker” – Part #1 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Open/Performance – 135/95 Fitness  – 115/80 –Rest 3:00– “Nutcracker” – Part #2 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks Open/Performance – 155/105 Fitness – 135/95 –Rest 3:00–  “Nutcracker” – Part #3 AMRAP 3: 3 Power Cleans 3 Front Squats

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Melinda MettenFriday August 3

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Thursday August 2

Skill: Handstand Push Up Practice/Play  W.O.D “JOYRIDE” 1 round for time 20 Assault Bike Calories 1 Rope Climb 50 Push Ups   OPEN/PERFORMANCE/FITNESS = Rx TODAY   RECOVERY 2 Rounds not for time: 50ft Plate Push (any weight) + 10 Plate Raises   TEEN   INTO to Barbell – workout may be completed with dumbbells/kb TBD by Coach  “Nutcracker” –

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Melinda MettenThursday August 2

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Wednesday August 1

“Fire Alarm” 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 1 Round of the “Bergeron Beep Test” 7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees ·     20min time cap. ·     1 sec for every rep not completed. OPEN/PERFORMANCE 75/55 FITNESS 65/45 **POST

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Melinda MettenWednesday August 1

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Tuesday July 31

Skill: Deadlift (10min) Build to a heavy set of 5, unbroken  W.O.D “PUMPED UP GAME CHANGER” 21 – 15 – 9: Deadlifts (275/185) Box Jumps (30″/24″) 12min time cap. Add 1 sec to final time for every rep not completed. OPEN – as written PERFORMANCE – (155/105) Box (24/20”) FITNESS – (135/95) Box (24/20”)   **POST WORKOUT** RECOVERY/AEROBIC CAPACITY Not

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Melinda MettenTuesday July 31

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