Month: April 2013

Silver

WOD 5-1-13 3×200 M Run w/KB You may carry the KB however you want. Each run is for time. Rest 1-2 mins between each run. 6 Rounds For Time: • 200 M Run • 20 KB Swings (55/35) • 5 Hand Release Pushups Battle of the Boxes will be on May 9th this month. Make …

Silver Read More »

Power Through

  WOD 5/1/13 Push Press 10 sets of 2 @ 80% or heavier of 1RM – 30-60 seconds of rest between each set   For Time: 400m Run Rest 2 minutes 400m Run   Rest 5 minutes   For Time: 10-15-20-15-10 Push-Ups Squat Jumps V-Ups

Mavericks

WOD 4-30-13 Battle of the Boxes 1.3 AMRAP in 20: • 5 DL (225/155) [185/115] • 10 Goblet Squats (55/35) [35/25] • 15 Box Hop Overs (20/16) [20/16] Box Hop Overs may be done as one jump, or by jumping onto and over the box. Feet must go straight over the box, not around the …

Mavericks Read More »

Stop Drop

Clean: Work up to a heavy single. Amrap in 10: 10 Toes to Bar 15 Hang Power Cleans (115/75) 10 Push Press (115/75) After Part: Death by Double Unders x 10

Vega

WOD 4/29/13 Push Jerk or Split Jerk – Find a 1 rep max   3 Rounds: 30 Double Unders 15 Toes To Bar 10 Hang Power Clean (135/95)   Cash Out: Dumbbell Press: 5 heavy sets of 5  

Ruby Sparks

  WOD 4/26/13 Front Squat 5-5-5-5-5 All sets at 70% or heavier   AMRAP in 10: 4 Handstand Push-Ups 8 Barbell Step-Ups (95/65)(20/16) 16 KB Swings (55/35)   Cash Out: 3 Rounds, not for time 5 Pistols per leg 25 Double Unders If you’re good at double unders do each set unbroken

Griffin

WOD 4-26-13 Skill Work: Rope Climbing 7 Rounds: • 5 Burpees • 10 Air Squats • 15 High Knees (per leg) After Party: Coach’s Choice No Saturday classes this week! Come join us at the competition!

Drop the Bass

WOD 130425 Back Squat 4-2-2-20 the set of 20 should be done as heavy as possible, but still complete the full set unbroken AMRAP in 8: 8 Front Squats (155/105, no racks) 8 Pull Ups **2 minute rest** AMRAP IN 8: 8 Box Jumps (24/20) 8 Push Ups Announcements: No Saturday classes this week. Come …

Drop the Bass Read More »

Jump Around

WOD 4/25/13 Deadlift 3-3-3-3-3  All sets at 80% or heavier of your 1RM   AMRAP in 15: 5 Deadlifts (225/155) 10 Burpees 15 Wall Ball (20/14) Every round add 5 reps to each movement (10-15-20 on round two, 15-20-25 on round 3, and so on)