Month: August 2013

The Original Just Got Better

WOD 8/30/13 Back squat 5 reps every 90 seconds for 8 sets @ 60% of max – FOCUS ON SPEED   5 rounds: AMRAP in 3 minutes 5 DB Hang Clean and Jerk 5 DB Hang Snatches left arm 5 DB Hang Snatches right arm 15 double unders 1 minute rest between rounds

From The Ground

WOD 8/29/13 Dead Hang Pull-Ups 5-5-5-5-5 Tall Box Jumps 5-5-5-5-5 Alternate sets   4 Rounds: 400m Run 15 Deadlifts (185/115) 10 Bar Facing Burpees

Oh Yeah!

WOD 130828 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the bar may be dropped after the first Jerk, reset quickly. For Time 30 KB swings (55/35) 30 Burpees 0 Muscle Ups 20 KB swings 20 Burpees 10 KB swings 10 Burpees


WOD 8/28/13 Power Clean – 15 minutes to find a 1 rep max   3 Rounds: 1 minute max meters on the rower 1 minute rest 1 minute max step ups to box (24/20) with KB (55/35) – Switch hands after 30 seconds 1 minute rest 1 minute max Front Squats (50% of max) 1 …

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BOB – August

WOD 8/27/13     Battle of the Boxes for August is a Partner WOD! . Partners have to be same sex and competing at the same level (both Men’s RX or Women’s Scaled, etc.) Only one partner works at a time, must complete the reps as a team and can split the reps anyway they …

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WOD 130827 “Battle of The Boxes (With a Partner) For Time: 400m Run (partners must stay together on runs) 80 Double Unders (4x Scaled option) 70 Air Squats 60 Wall ball (20/14)/ (14/10) 400m Run 80 Sit-Ups 70 KB Swings (55/35) for standard and scaled 60 Box Jumps (24/20) for standard and scaled 400m Run …

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Back To School

WOD 130826 Back Squat: 1X6@65% 1X6@75% 2X6@80% 21-18-15-12-9-6-3 KB Swings (55/35) Sit-Ups Ring Rows Tomorrow is Battle of the Boxes! The WOD has been posted on our FB page. This week is a partner WOD, so you need to make plans early to have a partner in class with you. CFL is trailing behind, and …

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Gulf Coast

All of the CFB and CFMC athletes who competed at The Gulf Coast Guantlet this weekend WOD 8/26/13 Press 3-3-3-3-3 Without setting down the bar complete 3 Push Press after each set   AMRAP in 5 minutes: 5 Dead Hang Pull-Ups 10 Goblet Squats (55/35) AMRAP in 5 minutes: 5 Burpees 10 Double Unders AMRAP …

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