1 Oct WOD “Gravity Gold”

Skill / Strength: Spend 15 Min working on Squat Clean Technique from High Hang

METCON: Gravity Gold

2 Rounds

1 Min Max Reps Squat Clean 165 / 115

Rest 3 Min

1 Min Max Reps Squat Clean 185 / 130

Rest 3 Min

1 Min Max Reps Squat Clean 205 / 145

Rest 3 Min

 

Then

2 Rounds

1 Min Burpee Over Bar

1 Min Rest

1 Min […]

By |September 30th, 2015|Workout of the Day|Comments Off on 1 Oct WOD “Gravity Gold”

Monday September 28

Strength

OHS

5×3

Try to get a narrow grip here

WOD

16 Minute AMRAP

5 Power Cleans 155/105

6 Strict Chin ups

20 KB Swings 53/35

20 Box Jumps 24/20

-rest 1 minute-

 

 

By |September 27th, 2015|Workout of the Day|Comments Off on Monday September 28

25 Sep OPEN GYM or WOD “Time Trader”

OPEN GYM

Optional Strength Training:

Work up to a 1 RM Push Jerk

Optional METCON: Time Trader

Every Minute on the Minute

1 Push Jerk (65% of 1 RM) at the Top of Each Minute, add 1 Rep Each Minute Thereafter until Failure.

You can Rack the Bar While Resting

Optional Cash Out:  60 Ab-Mat Sits & 100 Russian Twists

By |September 25th, 2015|Workout of the Day|Comments Off on 25 Sep OPEN GYM or WOD “Time Trader”

24 Sep WOD “Sudden Victory”

Skill:  15 Min Working Double Unders

If you have Double-Unders, go for a 1 Min PR or 90 Sec PR

METCON: Sudden Victory

For Time

16 Wall Balls

100m Med Ball Run

14 Wall Balls

50m Med Ball Run

12 Wall Balls

25m Med Ball Run

10 Wall Balls

25m Med Ball Run

8 Wall Balls

50m Med Ball Run

6 Wall Balls

100m Med Ball Run

4 Wall Balls

Cash OUT: […]

By |September 23rd, 2015|Workout of the Day|Comments Off on 24 Sep WOD “Sudden Victory”

23 Sep WOD “Midnight Green”

Strength:

4 X 5 Thrusters at 60% 1 RM C&J

METCON: Midnight Green

13 Rounds

1,2,3,4,5,6,7-6,5,4,3,2,1 Reps

Box Jump 30 / 24

Deadlift 315 / 225

Cash Out:

50 V-Ups

This is meant to be very heavy and very high.  Scale accordingly

 

By |September 22nd, 2015|Workout of the Day|Comments Off on 23 Sep WOD “Midnight Green”

22 Sep WOD “Young Brewer”

Strength: Spend 15 Working up to a Heavy High Hang Snatch

METCON: “Young Brewer” 20 Min AMRAP

4 Snatches 135 / 95

40 Double Unders / 80 Singles

400m Run

CASH OUT: 60 Ab-Mat Sit-Ups

By |September 21st, 2015|Workout of the Day|Comments Off on 22 Sep WOD “Young Brewer”

21 Sep WOD “King Savage”

Strength: 4 X 5 Back Squat at 75% 1 RM

METCON: King Savage

Max Rounds in 15 Min

1 Chest to Bar Pull-Up

2 Hand Stand Push-Up

3 Box Jumps 24 / 20

Add 1 Rep to all Movements each Successive Round Until time

Next Round = 2 C2B Pull-Ups, 3 HSPU, 4 BJ

Cash Out: 100 Russian Twists

 

By |September 20th, 2015|Workout of the Day|Comments Off on 21 Sep WOD “King Savage”

18 Sep “Open Gym” or WOD “Gator Code”

“OPEN GYM”

Optional Strength & WOD

Strength:  Clean & Jerk

Spend 15 Min Working to a Heavy Clean & Jerk

METCON: Gator Code

15 Min AMRAP

15 Cal Row

15 Toes to Bar

100m Prowler Push / Empty

By |September 17th, 2015|Workout of the Day|Comments Off on 18 Sep “Open Gym” or WOD “Gator Code”

17 Sep WOD “Java Prima”

Strength:

10 Min to Work to a Heavy 1 Rep Snatch Balance to Overhead Squat

METCON:  Java Prima

12 Min AMRAP

21 Cal Row

15 Chest to Bar Pull-Ups / Pull-Ups / Banded Pull-Ups

9 Squat Snatch 95 /65 RX Plus 125 / 95

Cash Out Accessory Work:

6 Rounds

:20 Hollow Hold

:10 Rest

:20 Arch Hold

:10 Rest

 

 

By |September 16th, 2015|Workout of the Day|Comments Off on 17 Sep WOD “Java Prima”

16 Sep WOD “Bell Ringer”

Strength: Hang Squat Snatch + 1 Overhead Squat

Find Heavy Single with Good Technique

METCON: Bell Ringer

For Time

20 Thrusters 95 / 65

60 Double Unders / 120 Singles

15 Thrusters

45 DU / 90 Singles

10 Thrusters

30 DU / 60 Singles

5 Thrusters

15 DU / 30 Singles

By |September 16th, 2015|Workout of the Day|Comments Off on 16 Sep WOD “Bell Ringer”