WOD Blog

Sat 4/19

→ April 19, 2014

Open Gym is from 8:30-10:30

TRAVEL/HOME WOD

3 rounds for time of:
Run 800 meters
Rest 2 minutes

Fri 4/18

→ April 18, 2014

Open Gym is from 9:00-11:00 and from 4:00-6:30

WORKOUT OF THE DAY

“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

Set up three bars and storm through for time.

Thurs 4/17

→ April 17, 2014

Presley doing her version of a handstand hold during the WOD “Taylor” this past weekend. All the kids did awesome!

SKILL
2 sets
accumulate 60 seconds in an a L- Sit

accumulate 60 seconds in a handstand hold (Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall)

Accumulate 60 seconds Front Leaning Rest on Rings (the top of the push-up position with rings 1″ off the ground)

WORKOUT OF THE DAY

For Time- For time:
15 Thrusters (135/95 lbs)
5 Rope Climbs (15′)
12 Thrusters
4 Rope Climbs
9 Thrusters
3 Rope Climbs
6 Thrusters
2 Rope Climbs
3 Thrusters
1 Rope Climb

Wed 4/16

→ April 16, 2014

STRENGTH
Clean and Jerk
15 minutes to reach a 1 rep max

WORKOUT OF THE DAY

AMRAP 4 minutes:
400 meter run
10 Burpee Box Jump-Overs (24”/20”)
20 Pull-ups
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

AMRAP 6 minutes
400 meter run
10 Burpee Box Jump-Overs (24”/20”)
20 Pull-ups
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Tues 4/15

→ April 15, 2014

Taylor, this is not how you do ring push-ups.

STRENGTH
Every 90 seconds for 9 minutes (6 sets)
do 3 back squats @ 80% of 1 Rep Max

WORKOUT OF THE DAY

3 rounds for time of:
30 Wall Ball Shots (20/14 lbs.)
20 Toes to Bar

Mon 4/14

→ April 14, 2014

The kids began the WODism for Autism off with a great start this past Saturday. They were so much fun!

STRENGTH

EMOM 10 Minutes- 1 snatch @ 80% (11 reps)

WORKOUT OF THE DAY

3 Sets for Time

50 Double Unders
15 Ring Dips
15 Hand Release Pushups

Rest 3 minutes between rounds

Sat 4/12

→ April 12, 2014

Today is WODism for Autism!
I hope to see all of you here. It will be going from 10:00-2:00 today.

“Taylor”
10 minute AMRAP
5 second handstand hold
5 Ring Pushups
5 Shoot Thrus
15 Squats
5 second hollow hold

Fri 4/11

→ April 11, 2014

Friday Open Gym is from 9:0-11:00 and from 4:00-6:30

WORKOUT OF THE DAY

“Open WOD 11.5″

20 minute AMRAP of:
5 Power Cleans (145lbs/100)
10 Toes to Bar
15 Wall Balls (20lbs/14

Thurs 4/10

→ April 10, 2014

STRENGTH

Back Squat
Set 1 – 5 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 5 reps @ 85%
Set 5 – 3 reps @ 90%
Set 6 – 1 rep @ 95%
Rest 2 minutes between sets

WORKOUT OF THE DAY
For time:
20 Thrusters 95/65 lb
5 Muscle-Ups
15 Thrusters
4 Muscle-Ups
10 Thrusters
3 Muscle-Ups
5 Thrusters
2 Muscle-Ups

Wed 4/9

→ April 9, 2014

STRENGTH
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed between sets

WORKOUT OF THE DAY
Tabata- complete 8 rounds of each movement before moving to the next. 20 seconds work, 10 seconds rest. There is no rest between stations other than that 10 second rest

Row
Hand Release Pushups
Hurdle Jumps
Ring Dips