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Tuesday 12.30.14 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×3 @ 75% 1RM) WOD Happy 30th Birthday Lea 3 Rounds Unbroken 30 Back Squats (75,55) 30 Dubs (x3) 30 Ab Mat Sit-ups **Rx = Each set of 30 must be completed unbroken. If you break up the movements you can restart that movement from 1 to maintain Rx. Special […]
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Tuesday 12.30.14 Barbell Club
-: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) ~1 sec pause at hang (knee) 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak […]
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Monday 12.29.14 WOD
Max Effort Upper Strength Upright Row (3RM) WOD “Pun Jab” x2 5 min AMRAPs 21 Bar Hops 15 Power Snatches (95,65) 9 T2B **5min Rest between AMRAPs **Pick up where you left off **Score rounds + reps Extra Credit 3×20 Wood Choppers (L+R=2)
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Monday 12.29.14 On-Ramp @CFML
@CFML On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
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Monday 12.29.14 Competitor WOD
Max Effort Upper Strength Upright Row (3RM) WOD Pun Jab (AMRAP – Rounds and Reps) x2 5 min AMRAPs 21 Bar Hops 15 Power Snatches (95,65) 9 T2B **5min Rest between AMRAPs **Pick up where you left off **Score rounds + reps Special Strength 3 x max reps fat bar floor press @ 65% 1RM floor press […]
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Monday 12.29.14 Barbell Club
A: Snatch (1×1) 1 rep max 25-30 min – 12-18 sets total B: Tempo Back Squat (8×3) 3 rep max, no 2 sec eccentric, go heavier than previous weeks 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last weeks heaviest set, or 3) Go slightly […]
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12.28.14 Box Brief
Holiday WOD Schedule December 31st – 6am, 9:30am(w/ Babysitting), Noon, 4:30pm(w/ Babysitting) WODs only January 1st – 9:30am(w/ Babysitting), Noon and 4:30pm(w/ Babysitting) WODs only Announcements Beginning 1.1.15 the 7:30pm Class time at both boxes will be Open Gym ONLY. There won’ t be any coaches running a 7:30 WOD. Please make note of that beginning in the New […]
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Sunday 12.28.14 WOD
Explosive Strength WOD “Loose Cannon” On a 40min Running Clock 0:00 min Complete 3 Rds 6 OHS (95,65) 6 MUs (ring or bar) At 10:00 min Complete 3 Rds 9 Hang Cleans (95,65) 9 HSPU At 20:00 min Complete 3 Rds 12 Box Jumps (30,24) 12 C2B Pull Ups At 30:00: 3 Rounds: 15 Weighted […]
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Sunday 12.28.14 Competitor WOD
Rest Day
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Sunday 12.28.14 Barbell Club
A: Clean Complex (1×1) Clean Pull w/ Shrug + Clean Control weight on the way down after clean pull 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of clean, make 7-10% jumps until 70-80%, then 3-5% jumps until peak B1: Back Squat (8×3) Build to a peak triple by set 6, repeat […]
