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03 Dec 14

Strength:

Clean 4 X 2 @ 80%

Snatch Balance 4 X 3 @  80%

Push Press 3 X 5 @ 85%

Conditioning:

CrossFit Benchmark WOD, “Annie”

50, 40, 30, 20, 10 reps for time of:

  • Double Under
  • Sit Up

Mobility:  Coaches choice

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02 Dec 14

Conditioning:

AMRAP in 25:00 of:

  • Goblet Squat X 10 @ 53#/35#
  • Jumping Lunge (no weight) X 10 (5 each leg)
  • Push Up X 20
  • Pull Up X 10
  • Row X 250 meters (Vikings!  Be sure to insert your C2 card each round!!)

Midline:

GHD Sit Up:  (Beginners go parallel to the deck.  Intermediate/Advanced touch hand to the deck)  3 X 20

Good Morning:  3 X 10 @ moderate load.  Impeccable form

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01 Dec 14

Let the Viking Challenge begin!!!

Also, this is the last week of our 9 week Olympic lifting cycle.  Thanks to everyone who has been patient and stuck with the program.  We will resume our normal programming beginning next Monday.

RKC Arm Bar 5 X 2 each side.  No rest needed between efforts.  Go heavy, yet VERY manageable.  The point is to go slow and be mindful.

Strength:

Snatch 4 X 2 @ 80%

Jerk (from the rack) 4 X 2 @ 80%

Clean Pull 3 X 3 @ 100%

Back Squat 2 X 5 @ 85%, 2 X 3 @ 90%

Mobility:  Spend 10:00 working on your gnarly bits.  Not sure?  Ask your coach.

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CrossFit:

For Time:

  • Double Under x 100
  • Push Press x 50 (75/55)
  • Pull up x 40
  • Box Jump x 30
  • Push up x 20
  • T2B x 10

Run 100m between each movement

Barbell Club:

Snatch
– 70% x 3
– 75% x 2
– 80% x 1
– 85% x 1
– 80% x 1
– 75% x 1

Clean & Jerk
– 70% x 3
– 75% x 2
– 80% x 1
– 85% x 1
– 80% x 1
– 75% x 1

Snatch Shrug
– 105% x 8 x 3


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26 Nov 14

Strength:

Power Clean + 2 Clean: 4 sets @ 75%

Snatch Balance: 3 X 3 @ 80% of Snatch 1RM

Push Press: 3 X 5 @ 83% (if you know your Push Press 1RM, otherwise go heavy but manageable)

Conditioning:

21, 15, 9 reps for time of:

  • Hang Power Clean @ 115#/80#
  • Pull Up

Mobility:  Coaches choice

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25 Nov 14

Pre WOD:

Partner Interval Row:  Partner A rows 500 meters then rests as Partner B rows 500 meters.  Complete 4 rounds total.

Conditioning: This comes straight from Rudy at Outlaw CrossFit , who is an amazing coach and programmer.  Enjoy!

21-18-15-12-9-6-3 of:

Thrusters @ 95#/65#
Bar-Facing Burpees

*20 min. time cap*

Mobility:  Barbell Triceps smash X 3:00 each side.  All of you with elbow junk and poor rack positions can thank me later.  This will help!

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24 Nov 14

The home stretch begins.  We have been on an Olympic Weightlifting biased cycle for 7 weeks now, with only 2 weeks remaining.  Once we complete this cycle, we will be back to business as usual.

Strength:

Power Snatch + Snatch:  4 sets @ 75%

Jerk (from the rack): 3 x 3 @ 83%

Clean Pull:  3 X 5 @ 95% of Clean 1RM.  Rest only 1:00 between sets.

Back Squat:  2 X 5 @ 80%, X 3 @ 85%

Mobility: Barbell Calf Smash X 4:00 each side.  Be sure to scour the entire area in 4:00, don’t hang out in one place too long.  Be sure to roll your leg internally and externally to get all the gnarly bits.

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22 Nov 14

CrossFit:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
– Wall ball
– Burpee Box Jump

Then,

Row 1K

Barbell Club:

Snatch
– 70% x 3
– 75% x 2
– 80% x 1 x 2
– 75% x 1
– 80% x 1

Clean & Jerk
– 70% x 3
– 75% x 2
– 80% x 1 x 2
– 75% x 1
– 80% x 1

RDL
– 65% (of clean) x 8 x 3


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21 Nov 14

Strength:

Muscle Snatch X 4 @ 70%, 2 X 3 @ 75%

3 Position Clean (floor, knee, mid-thigh) 2 sets @ 70%, 2 sets @ 75%

Front Squat 2 X 5 @ 75%, 2 X 3 @ 80%

Mobility:

Spine smash with peanut X 7:00.  Crunch x 5 along each segment.

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20 Nov 14

Open Gym Day!!

Make up a session you missed earlier in the week.

Mobilize.

Skill work.

Pick the coaches brain!

Come in for the 5:30pm to see Coach Chris if you are dealing with any “issues in you tissues”.

Join us for Yoga at 6:30!

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