by  in WOD Leave a Comment

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

Continue

Melinda MettenMonday August 6

by  in WOD Leave a Comment

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

Continue

Melinda MettenSaturday August 4

by  in WOD Leave a Comment

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

Continue

Melinda MettenFriday August 3

by  in WOD Leave a Comment

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” –

Continue

Melinda MettenThursday August 2

by  in WOD Leave a Comment

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

Continue

Melinda MettenWednesday August 1

by  in WOD Leave a Comment

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

Continue

Melinda MettenTuesday July 31

by  in WOD Leave a Comment

Monday July 30

Strength #1 BACK SQUAT Building upon last week, adding 2% to each lift. Next week, we will be doing the same, adding an additional 2%. On the Minute x 12 (3 Rounds): Minute #1 – 5 Reps @ 77% of 1RM Minute #2 – 3 Reps @ 82% of 1RM Minute #3 – 1 Rep @ 87% of 1RM Minute #4 – Rest

Continue

Melinda MettenMonday July 30

by  in WOD Leave a Comment

Saturday July 28

“LIMITLESS” – TEAM VERSION In Teams of 3, with one athlete working at any given time: Part #1 – In a 7:00 Window: 100/70 Calorie Assault Bike Time Remaining, Max Power Clean and Jerks (135/95) — Rest 3:00 — Part #2 – In a 6:00 Window: 75/50 Calorie Assault Bike Time Remaining, Max Power Snatches (115/80) — Rest 3:00 —

Continue

Melinda MettenSaturday July 28

by  in WOD Leave a Comment

Friday July 27

CEMENT MIXER On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar Scaled – Knees to Chest The score is the slowest of the 7 rounds. If unable to run, complete one of the following: 500/400 Meter Row  or 25/18 Calorie Assault Bike  

Melinda MettenFriday July 27

by  in WOD Leave a Comment

Thursday July 26

W.O.D DEADPOOL On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 14 Medicine Ball Squat Jumps (30/20) 7-6-5-4-3-2-1 Deadlifts Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across

Continue

Melinda MettenThursday July 26

Showing 11–20 of 137 results