WOD & Blog
Saturday June 28th @ 10:00AM will be a Bring a Friend/Free Intro WOD.
Warm-up Drills
I. Run 400m
II. 2 rounds of
7 x Deadlift (45lbs)
7 x Front Squat
7 x Push Press
7 x Barbell Row
III. Mobility
Impact/Focus: Barbell Row
Warm up as needed before completing the workload. Athletes will progress through sets of 5 reps, increasing weights with each set. Quality of movement comes first.
Barbell Row 5-5-5-5-5
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“Bouncing Ball”
30-20-10 reps of
Wallball (20/14)
‘American’ KB Swings (32/24)
Jumping Slam Balls (40/20)
Post times to comments.
Skill Development
For Quality
50 x Pistols (25L/25R)
Notes: Athletes should be focusing on their next level of progression for the Pistol movement. Whether this is to a target, plate assisted, or standard ROM.
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Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft x Bear Crawl
25ft x Crab Walk
25ft x Inchworms
25ft x Cartwheels/Roll
Scorpion Stretch
III. Mobility
Impact/Focus: Split Jerk
Athletes will warm-up to 80% of their 4RM Push Press and use that weight for the workload. Focus will be on technique and footwork associated with the Split Jerk.
Split Jerk 2-2-2-2-2
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“Transwarp”
Complete as many rounds/reps as possible in 5:00 of
10 x Ground-2-Overhead (45/25)
10 x Pull-ups
Rest 2:00
4 rounds for time of
Row 250
12 x Plyo Push-ups
Post rounds/reps and time to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Week 3
Complete the following workload of Back Squats based off of your current 1RM.
5 x 45% (Warm-up)
5 x 55% (Warm-up)
5 x 65% (Warm-up)
4×4 x 80%
Post loads to comments.
“Applicable Theory”
Complete against 15:00 clock
Run 800m
In the remaining time as many rounds/reps as possible of
10 x Overhead Walking Lunges (45/25)
15 x GHD/Abmat Sit-ups
25 x Double-unders
Post rounds/rep completed to comments.
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Warm-up Drills
I. Run 400m
II. 3 rounds of
:30 x Handstand Hold
8 x Abmat Sit-ups
10 x Medicine Ball Cleans (40/20)
III. Mobility
Impact/Focus: Turkish Get-ups
Athletes will have 5:00 for instruction/warm-up before completing the workload below. This should be done at a challenging weight.
Against 10:00 clock
Complete 30 x Turkish Get-ups (15L/15R)
Post loads to comments.
“Inverted Illusion”
Complete for time
10-9-8-7-6-5-4-3-2-1 x Clean (135/95)
1-2-3-4-5-6-7-8-9-10 x Handstand Push-ups (Strict)
Note: This workout will have a 20:00 time cap.
Post times to comments.
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Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
KB Sumo Deadlift High Pulls (24/16)
‘American’ KB Swings
Hollow Rocks
III. Mobility
Impact/Focus: Deadlift 3RM
Warm up by completing 3 sets x 5 reps each before working up to a 3RM Deadlift for the day.
Deadlift 3-3-3-3-3RM
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“Change-up”
21-15-9 reps of:
Toes-2-Bar
Burpees
Power Snatch (75/55)
Box Jumps (30/24)
Post times to comments.
Skill Development
Work on your GOATS.
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Burpees
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Week 2
Complete the following workload of Back Squats based off of your current 1RM.
5 x 45% (Warm-up)
5 x 55% (Warm-up)
5 x 65% (Warm-up)
5×5 x 78%
Post loads to comments.
“Voorhees”
Complete as many rounds/reps as possible in 6:00 of
7 x Thrusters (95/65)
13 x Pull-ups
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Pistols (5L/5R)
13 x Clapping Push-ups
Post rounds/reps completed to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft x Duck Walk
20ft x Crab Walk
20ft x Bear Crawl (Bent legs)
20ft x Inchworms
10 x Scorpion Stretch (5L/5R)
III. Mobility
“C4 No More”
Complete 4 rounds of
1:00 x Max Reps Handstand Push-ups
1:00 x Max Reps Double-unders
1:00 x Max Reps Elevated Plank Rope Climb (30/24″) (DEMO Video)
1:00 x Max Reps Sprints
In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-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 and this workout will be scored like “Fight Gone Bad”.
Total your points and post them to comments.
Impact/Focus: Frockles’ Ab Circuit
Each class will be led through a core strengthening circuit.
Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
2 x Turkish Get-ups
6 x Medicine Ball Cleans
10 x Push-ups
III. Mobility
Impact/Focus: Push Press
Complete the following workload based on your 5RM Push Press from 05.08.2014.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
5 x 60% (Warm-up)
5 x 75%
3×5 x 85%
Post loads to comments
“Weird Aunt Jacqueline”
For time
Row 1000m
30 x Power Clean (135/95)
50 x Burpees (6″ target)
Post times to comments.
Skill Development
Not for time.
50 x GHD Back Extensions
Mobility and GOAT Work…
Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Snatch Pull
5 x Scarecrow Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus: Snatch EMOTM
Complete 2 x Snatch every minute on the minute for 10:00. Athletes will review movement and warm up to a starting weight. Weights may increase throughout sets but no more that 20lbs at one time.
Snatch EMOTM x 10:00
Post loads to comments.
“Fraggle Rock”
Complete as many rounds/reps as possible in 15:00 of
10 x Weighted Abmat Sit-ups (20/14)
15 x Box Jumps (24/20)
20 x Wallball (20/14)
Post rounds/reps completed to comments.
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Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Abmat Sit-ups
III. Mobility
Impact/Focus: Weighted Dips
Athletes will work on one of the options based on their current progression.
A. Weighted Ring Dips 2-2-2-2-2
B. Ring Dips 5-5-5-5-5
C. Static Dips 5-5-5-5-5
D. Scaled Dips 5-5-5-5-5
Post loads to comments.
“Heavy Helen”
3 Rounds for time of
Run 400m
21 x KB Swings (32/24)
12 x Pull-ups