WOD Blog

Fri 4/17/15

→ April 16, 2015

15.1 Kirk DLSTRENGTH
Deadlift:
*Set 1- x 5 reps @ 70-75%
*Set 2- x 3 reps @ 75-80%
*Set 3- x 1 reps @ 80-85%
*Set 4- x 5 reps @ 75-80%
*Set 5- x 3 reps @ 80-85%
*Set 6- x 1 reps @ 85-90%
Rest 2 minutes

WOD
3 RFT:
20 Box Jumps
10 Handstand Push-Ups
200 Meter Run

Thur 4/16/15

→ April 15, 2015

Image is copyrighted. Katie Ellis Photography

Image is copyrighted. Katie Ellis Photography

STRENGTH
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 90 seconds

WOD
8 Min AMRAP
10 Pull-ups
15 Front Squats (95/65 lbs)
30 Double-Unders

Wed 4/15/15

→ April 14, 2015

CFA running lots of peepsIn teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs (24/20)
Burpee Pull-Ups
Wall Climbs

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

Tues 4/14/15

→ April 13, 2015

More than Wods Kevin burpee (fav)STRENGTH
15 Minutes to reach a heavy 3RM on OHS

WOD
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Sit-Ups

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Mon 4/13/15

→ April 12, 2015

IMG_0689STRENGTH
Three sets of:
Power Clean x 1.1.1.1 @ 70-75%
(rest 10 seconds between singles)
Rest 30 seconds
Ring Dips x Max reps
Rest 90 seconds

WOD
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 165/135/75 lbs)

Fri 4/10

→ April 9, 2015

Strength
Five sets of:
5 reps Bench Press (start @ 50% and increase your % based on feel, keep your rep count the same)
Rest 2 minutes between sets

WOD
4 RFT
10 Ring Dips
20 Toes to Bar
30 Double-Unders

Thur 4/9

→ April 8, 2015

Skill
Take 15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

WOD
21-15-9
Thrusters (95/65 lbs)
Pull-ups
Russian Twists

Wed 4/8

→ April 7, 2015

Strength
3 sets of:
5 Deadlift @60% – 70% – 80%
Rest 30 seconds
5/3 Strict Handstand Push-Ups
Rest 2 minutes

WOD
5 RFT
5 Hang Power Cleans (115/75)
100 Meter Run

Tues 4/7

→ April 6, 2015

Strength
Back Squat
*Set 1 – 5 Reps – 50%
*Set 2 – 3 Reps – 60%
*Set 3 – 2 Reps – 70%
*Set 4 – 5 Reps – 60%
*Set 5 – 3 Reps –  70%
*Set 6 – 2 Reps – 80%
*Set 7 – 1 Rep – 90%

WOD
4RFT
12 OHS (95/65)
12 Abmat Sit-ups  (GHD’s)

Mon 4/6

→ April 5, 2015

No Strength Today

WOD
In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings (53/35)
400 Meter Run
100 Shoulder to Overhead (95/65)
400 Meter Run
100 Goblet Squats (53/35)
400 Meter Run
100 Burpees

*Teammates will perform the 400 Meter Runs together and must stay within arms reach.