WOD

10.20.15 WOD

October 19, 2015
Warm-Up: 10 Pass Throughs 10 Halos Burgener Warm-Up x2 Skills Transfer x2 Junk Yard Dog x10 (each) Oly Strength 6-2: Snatch Balance - 75%x3x2, 80%x3x3 Muscle Snatch - 70%x5, 75%x4x2, 75%x3 WOD For time: 10 Wall Cast 20m (67ft) Burpee Broad Jumps 30 Deadlift 225/160 40 Back Squat 185/135 50 Toes to Bar 600m run Note: One 1 barbell per athlete.

10.19.15 WOD

October 18, 2015
Athletes, we have hit our half way mark for the oly cycle. You will notice that the movements will be less then normal, but the percents will be a bit higher. Coach Leo Warm-Up: Work for 5 minutes on Shoulder mobility, then coaches choice. Oly Strength 6-1: Jerk - 82% 3x2, 85% 2x3 Clean Pull - 100% 3x5 WOD: 10 Rounds for time of: 100m Sprint 7 Handstand push-ups

10.16.15 WOD

October 15, 2015
Warm-Up: Coaches choice Oly Strength 5-4: 3-Position Snatch - 78%x1x5 Snatch Pull - 98%x4x5 Snatch Push Press - 81%x5x5 Good Morning - 30%x6x3 (% of Back Squat) WOD: For time: 40 Split Jerks 75/55 100 Double Unders 30 Push Jerks 75/55 75 Double Under 20 Push Press 75/55 50 Double Unders 10 Shoulder Press 75/55 25 Double Unders 15 Minute time cap.

10.15.15 WOD

October 14, 2015
Warm-Up: 18 Pass Throughs 18 Halos Burgener Warm-Up x2 (BB) Skills Transfer x2 (BB) Junk Yard Dog x9 (each) Oly Strength 5-3: 3-Position Clean - 78%x1x5 Power Jerk + Jerk - 78% x (1+1) x 5 Snatch Deadlift - 105%x5x5 Front Squat - 80%x4x3, 85%x4x2 Skill WOD: Take the rest of the class time to work on any of these. If you didn't get a chance to check out any of the videos in the links below, check them out and put them in to effect. -Mobility- Fr

10.14.15 WOD

October 13, 2015
Athletes, I just want to bring this to everyones attention. We have been having an issue with athletes signing in to classes that are full and then either canceling last minute or being a no show. This is something that can not happen anymore. It is effecting others and their ability to sign in to those classes. If you are not sure, if you can make a class or not, cancel in advance, so others can sign in. We currently give a 7 day signing in peri

10.13.15 WOD

October 12, 2015
Warm-Up: 18 Pass Throughs 18 Halos Burgener Warp-Up x5 (PVC) Skill Transfers x4 (PVC) 4 Minute cap on above warm-up then: 6 Minutes Coaches Choice Oly Strength 5-2: Power Clean + Clean - 78% x (1+1) x 4 (% of power clean) Snatch Balance - 70%x3, 75%x3x2, 80%x3x2 Push Press - 83%x4x5 Muscle Snatch - 65%x5, 70%x4, 75%x3x2 WOD: 7 Minute AMRAP of: 10 Toes to bar 10 Second Arch Hold Demo 10 Knees to elbows

10.12.15 WOD

October 11, 2015
Warm Up: 18 Pass Throughs 18 Halos Burgener Warm-Up x2 (PVC), x2 (w/BB) Skills Transfer x2 (PVC), x2 (w/BB) Junk Yard Dog x9 Oly strength 5-1: Power Snatch + Snatch - 78% x (1+1) x 4 (% of power snatch) Jerk - 80%x3x3, 82%x2x2 Clean Pull - 98%x4x5 Back Squat - 80%x5x2, 85%x4x3 WOD: 15 Minute EMOM of: Minute 1: Calorie Row (20 Male / 15 Female) Minute 2: 12 Burpees Minute 3: 20 Wall Balls 20/14 @10/9'

10.9.15 WOD

October 8, 2015
Warm Up: 16 Pass Throughs 16 Halos Burgener Warm-Up x4 Skills Transfer x4 4 Minute time cap then 6 Minutes coaches choice Oly strength 4-4: 3-Position Snatch - 70%x1, 75%x1, 78%x1x3 Snatch Pull - 96%x5x5 Snatch Push Press - 78%x5x5 Good Morning - 29%x8x3 (% of Back Squat) WOD: 21-15-9 for time of: Burpees Ring Dips Wallballs 20/14 @ 10/9'

10.8.15 WOD

October 7, 2015
Athletes, we apologize for the WOD posting on the wrong page yesterday. We corrected the problem that caused this to happen and you shouldn't see it happen again. Warm-Up: 16 Pass Throughs 16 Halos Burgener Warm-Up x4 Skills Transfer x4 Junk Yard Dog x8 (each) Oly Strength 4-3: 3-Position Clean - 70%x1, 75%x1x2, 78%x1x2 Power Jerk + Jerk - 70% x (2+1) x 2, 75% x (2+1) x 2, 78% x (2+1) x 2 Clean Deadlift - 105%x5x5 (% of Clean) Front Squat - 75%

10.7.15 WOD

Warm Up: Coaches Choice Your Pick WOD: 15-12-9 for time of: Thrusters 135/95 Chest 2 Bar Pull-Ups 200m Sled Pull 71/51 Or Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: Power Cleans 155/110 Pistols

« Previous 1 … 119 120 121 122 123 … 134 Next »