Category: Uncategorized

Tuesday’s WOD:

Strength:
Push Press
2-2-2-2-2

WOD:
1-10 Power Snatch 95/65#
10-1 Superman/Superwoman

E-WOD:
Rest Day

Monday’s WOD:

We had a special request for a workout today! Our athletes Brandon Kolinek and Marketa Jancar informed us that they share the same birthday on Nov 4th. Obviously since the 4th was a Sunday we could not have a sweet WOD to help them celebrate, so we decided to have it today! Enjoy!

WOD: “Branketa”

For Time:
28 Pull ups
Then:
11 Rounds Of:
4 Deadlifts 95/65#
4 Front Squats 95/65#
Then:
22 Wall Climbs

E-WOD:
Run:
4x600m Run. Rest 2 Mins. 3x400m Run. Rest 1 min. 2x200m Run.

Bike:
4×4 Mile Ride. Rest 2 Mins. 3×2 Mile Ride. Rest 1 Min. 2×1 Mile Ride.

Swim:
4x1200m Ride. Rest 2 mins. 3x800m Swim. Rest 1 Min. 2x400m Swim.

Sunday’s WOD:
No Coach

3 Rounds For Time:
50 Hollow Rocks
400m Run Fwd
50 Superman/superwoman
400m Run Bckwd

E-WOD:

Run:
In 4 minutes run as far as possible. Rest for 3 minutes, then repeat this sequence two more times.

Bike:
In 10 minutes ride as far as possible. Rest for 3 minutes then repeat this sequence two more times.

Swim:
In 5 minutes swim as far as possible. Rest for 3 minutes then repeat this sequence two more times.

* For each sport try and keep the distances the same in each attempt.

Saturday’s WOD:

5 Rounds For Time:
20 Air Squats
15 Sit Ups
10 Push Press 115/75#

E-WOD:
Rest Day

Friday’s WOD:

Skill:
Med Ball Cleans

WOD:
For Time:
400m Run
50 Hand Release Push Ups
40 Thrusters 75/55#

Thursday’s WOD:

Strength:
Deadlift
5-5-5-5-5

WOD:
For Time:
25 Knees To Elbows

Then:
21-15-9
Sumo DL Hi-Pull 95/65#
Burpees

Then:
25 Knees To Elbows

E-WOD:

*For each sport, go for max distance in each work cycle.

Run:
16 Tabata rounds of max effort Sprints. 20/10.

Bike:
16 Tabata rounds of max effort ride. 20/10.

Swim:
16 Tabata rounds of max effort swim. 20/10.

Wednesday’s WOD:

Skill:
Double Unders

WOD:
For Time:
30-20-10
Double Unders
Plate Ground to OH 45/25#
Weighted Lunges 45/25#

E-WOD:
Rest Day

Tuesday’s WOD:

Strength:
Floor Press
Work to a 1RM in 15 Mins.

WOD:
4 Rounds For Time
6 Wall Climbs
8 Floor Press @ 65% of 1RM
10 Floor Swipers (L+R = 1)

E-WOD:
Run:
4x600m Run. Rest 3 Mins in between each.

Bike:
8x1600m Ride. Rest 3 Mins in between each.

Swim:
4x400m Swim. Rest 3 Mins in between each.

Monday’s WOD:

In 20 Mins Complete The Following:
200 Double Unders
50 Pull Ups
30 Power Snatches 95/65#
1200m Run

Then in the remaining time:
AMRAP
Back Squats 95/65#

*For the first portion you may do the exercises in any order that you prefer, and may partition the reps however you wish as well. The run may be broken up into 200m or 400m increments.

E-WOD:
Run: 6x200m Sprint. Rest 1:1

Bike: 12x800m Ride. Rest 1:1

Swim: 6x200m Swim. Rest 1:1

Barbells for boobs was a great success today! Thank you for everyone that came out to participate! There will be more pictures to come!

Sunday’s WOD:
No Coach
5 Rounds For Time
20 Air Squats
100m Sprint
10 Burpees

E-WOD:
Rest Day