Monthly Archives: September 2013

WOD 01OCT2013

By |September 30th, 2013|

Skill/ Strength:

1) 10 minutes to establish 3RM UB Power Snatch (touch and go reps).

2) […]

WOD 30SEP2013

By |September 29th, 2013|

Warmup: Roll, Row, PNF, D2E+F, Passthroughs, DROM

Strength/Skill: Deadlift – warmup to 80% of 1RM […]

WOD 28SEP2013

By |September 27th, 2013|

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 […]

WOD 26SEP2013

By |September 26th, 2013|

Pre-Class Warm Up: Roll, PNF, D2EF, Team Suicide Race
Warm Up: Stick, DROM,

Skill/ Strength:
Emom10:10×2 HBBS

MetCon: […]

WOD 26SEP2013

By |September 25th, 2013|

Pre-Class Warm Up: Roll, PNF, D2EF, Row 300m
Warm Up: Stick, DROM

20 mins to find […]

WOD 24SEP2013

By |September 24th, 2013|

Pre-Warm Up: Roll, PNF, D2EF, Row
Warm Up: Stick, DROM
20 mins to find max of […]

WOD 24SEP2013

By |September 23rd, 2013|

Pre-Class Warm Up: Roll, PNF, D2E+F,

Warm Up: Stick, DROM, B.B. Progression

Skill/ Strength:
7×1 Full Clean […]

WOD 23SEP2013

By |September 22nd, 2013|

Strength / Skill:

Shoulder Complex –
Shoulder Press: 5,5,5
Push Press: 3,3,3
Push/Split Jerk: 1,1,1

Met-Con:
10,9,8,7,6,5,4,3,2,1
Burpee Over the Box
C2Bar […]

WOD 20SEP2013

By |September 19th, 2013|

S3E.15: "Speed, Strength, Skill Evaluation"
15ea of the following:
Pull Ups, Push Ups, K2E’s, Air Squats […]

WOD 19SEP2013

By |September 18th, 2013|

Warm Up:
Row, D2E-F, Stick, DROM
Skill/ Strength:
1a) 5×3 Clean from Blocks
1b) 5×10 Pendlay Row

Met-Con:
"Bear Trap"
AMRAP2
Dead […]

WOD 18SEP2013

By |September 17th, 2013|

“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 […]

WOD 17SEP2013

By |September 16th, 2013|

Strength/ Skill:
"Shankle Complex" 20mins.
1 Dead Lift to Hang
3 High Pulls
1 Hang Full Clean
2 Jerks

Met-Con:
"Death […]

WOD 20130916

By |September 15th, 2013|

3,200m Team Rowing competition.

Then…

EMOM10: 2 Dead Lifts every :30 seconds for 10 minutes

Met-Con:
3rds of […]

WOD 14SEP2013

By |September 13th, 2013|

"The Seven"
Seven rounds for time of:
7 Handstand Push-ups
135/ 85lb Thruster, 7 reps
7 Knees to […]

WOD 13SEP2013

By |September 12th, 2013|

Strength/ Skill:
1) 20 minutes to establish a 1RM Snatch
2) 20 minutes to establish a […]