Month: August 2013

Bazinga

WOD 8-23-13 For Time: 1000 M Run For Reps: • ME Split Jumps in 3 mins -rest 2 mins- • ME KB Swings in 3 mins -rest 2 mins- • ME Box Jumps in 3 mins (24/20) There will be a Paleo Potluck dinner tonight at the Wohlferd’s house. It starts at 6:30; bring a …

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The Program

WOD 8/23/13 Max Double Unders in 60 seconds, Then rest 60 seconds, repeat for 3 rounds   3 Sets of 7 Hang Squat Cleans (Roughly 50%-60% of your clean max) This is more for technique work than a heavy lifting session   3 Rounds: 10 Deadlift (225/155) 400m Run Rest 3 minutes after each round …

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Flipper

WOD 8-22-13 Find a 3 rep max on Front Squat For Time: • 500 M Row • 50 Alternating DB Rows (45/30)[total] • 40 DB Squat Cleans • 30 DB Push Press DB rows will be done from pushup position. There will be a Paleo Potluck dinner this Friday at the Wohlferd’s house. It starts …

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Turkish Delight

WOD 8/22/13 Turkish Get-Ups – Complete 10 reps on each arm   3x200m Sprints – Rest 3 minutes between efforts   AMRAP in 10 minutes: 5 Overhead Squats (95/65) 5 Burpee Box Jumps (24/20) 10 Toes To Bar   We will be offering FREE CLASSES September 2-6 at 7am, 12:30pm, and 7:30pm. These classes are …

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Hitters

WOD 8-21-13 ME Pushups in 1 minute ME Air Squats in 1 minute ME Situps in 1 minute Rest 1 minute between efforts For Time: 30-20-10 • DL @ Bodyweight • Bar Hop Overs • Decline Pushups (16/12) If you cannot do the DL at bodyweight, scale to 75%. Decline pushups will be done from …

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Curve Ball

WOD 8/21/13 Press/Pull – Complete 5 heavy sets of 5 on Strict Press. After each set complete 5 dead hang pull-ups   Max Effort in 2 minutes: Med Ball Sit-Ups (20/14) Med Ball will touch the ground above your head and as you come up you will throw it against the wall and catch it …

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Hotdog

WOD 8-20-13 Snatch Balance: Find a heavy double Hang Squat Snatch: Find a heavy triple AMRAP in 7: • 7 Pullups • 10 Box Step-Ups (24/20) • 2 Burpees You must do box step-ups, you may not do box jumps. Make sure to alternate which leg you step with. (Do not do all step-ups with …

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Dead Hang

WOD 8/20/13 Deadlift 5 Sets of 5 starting at 70% and increasing the load each set   AMRAP in 15 minutes: 5 Hang Clean & Jerk (135/95) 5 Goblet Lunges per leg (55/35) 15 Russian Twists w med ball (20/14) 20 Double Unders   Read this article and find out a little more about why …

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CFB 3.0

  WOD 8/19/13 5 Sets of 1 Push Press + 5 Front Squats The Push Press will determine the weight for each set. Do a few warm up sets before starting your 5 working sets.   For Time: 21-15-9 Pull-Ups Burpees Goblet Squats (55/35)   THANK YOU THANK YOU THANK YOU THANK YOU THANK YOU …

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