Monthly Archives: October 2013

WOD31OCT2013

By |October 30th, 2013|

Week 1-"SSP: STRENGTH, SKILL, POWER"

Pre-Warm Up: Roll, PNF, D2EF, Row

Warm Up: 105′ Burpee Broad […]

WOD30OCT2013

By |October 29th, 2013|

Week 1-"SSP: STRENGTH, SKILL, POWER"

Pre-Warm Up: Roll, PNF, D2EF, Row

Warm Up: Stick, DROM

STRENGTH / […]

WOD29OCT2013

By |October 28th, 2013|

Brevard Open.4 "Space Coast"
8 min to find 1 RM max Clean and Jerk Complex […]

WOD28OCT2013

By |October 27th, 2013|

Week 1-"SSP: Strength, Skill, Power"Dead Lifts: 5,3,1,3,5

Met-Con:
21-15-9
DeadLifts 225/185
Box Jumps
Ring Dips
RxPlus: Muscle Up to start […]

WOD26OCT2013

By |October 25th, 2013|

"Breaking Bones"
Team WOD. 4-five minute stations

WOD25OCT2013

By |October 24th, 2013|

1) Snatch off Blocks: 6×3
2a) 3×10 Weighted OH Duck walks+ 5 Sotts Press
2b) 3×15 […]

WOD24OCT2013

By |October 23rd, 2013|

Kalsu: The hardest CF workout ever? On the minute:

Complete 5 burpees and perform max […]

WOD23OCT2013

By |October 22nd, 2013|

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

Strength/ Skill:
Dead Lift Warmup @ 50%, […]

WOD22OCT2013

By |October 21st, 2013|

Team Challenge: 10 calorie Row +10 Burpee over the Rower

Strength/ Skill:
20 mins. of […]

WOD21OCT2013

By |October 20th, 2013|

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

Strength/ Skill:
15mins. to find 5RM OHSquat. […]

WOD19OCT2013

By |October 18th, 2013|

STRONGMAN Saturday. Pick four stations with a partner, five minutes each, alternating work with […]

WOD18OCT2013

By |October 17th, 2013|

The Real 300 Workout:
25 Pull ups
50 Dead lifts
50 Push ups
50 Box jumps
50 Floor wipers
50 […]

WOD17OCT2013

By |October 16th, 2013|

Warm Up: Roll, Row, Stick and DROM

Skill/ Strength:
15mins. Full Snatch Warm Up

(Alternate: Clean)

Met-Con: AMRAP16
8mins. […]

WOD16OCT2013

By |October 15th, 2013|

Warm Up: Roll, Row, Stick, DROMThruster Skill work

Met-Con: Brevard Open WOD #2
AMRAP6

6 Thrusters 95/65

6 […]

WOD15OCT2013

By |October 14th, 2013|

Warm Up: 100’ft Ring Swing Obstacle Course
Skill/ Strength:
20mins. Full Snatch
20mins. Clean& Jerk

Met-Con:
DodgeBall