WOD 5/22/14

Every 1 min for 10 mins: 3 Clean Pulls, 90% 1RM Use 90% of Clean weight and work to keep the bar straight through the pop and shrug. Then: 5 rounds for time of: 10 Power Snatches, 115/85 lbs Run, 200 m Buyout Handstand Shifts.  Start with face to wall then shift weight.  Once you…


WOD 5/21/14

Back Squat (High Bar) 5×1 at 80% 1RM Our one rep max is on Friday so 80% means 80% of what your max WAS going into the cycle not what you believe it to be now.  And yes I realize some of you last Friday did sets of 3 with more than your old max.…


WOD 5/19/14

Dynamic Effort Lower Body Just a little speed work prior to our max squat on Friday Back Squat (High Bar) 6×4 at 60% 1RM Banded deadlift 7 x 1 @ 50% Then: 3 rounds for time of: 10 Thrusters, 95/65 lbs 25 AbMat Sit-ups 20 Overhead Squats, 95/65 lbs 30 Kettlebell Swing (Russian)s, 32/24 lbs…


WOD 5/17/14

Last Day of Squat Cycle Back Squat (High Bar) 10×3 at 85% 1RM add 15 to 25 pounds to weights lifted first week. We will have a deload week next week and a max effort squat on Friday May 25. Then: Tag Team Swings Working in teams of 2 do the following for time 500…



Back Squat (High Bar) 8×4 at 80% 1RM Add 15-25 pounds to last weeks result Then Run, 200 m 15 Power Cleans, 155/115 lbs 20 Med Ball Sit Ups, 20/14 lbs 10 Strict Pull-ups Run, 200 m 10 Strict Pull-ups 20 Sit-up (medicine ball)s, 20/14 lbs 15 Power Cleans, 155/115 lbs Run, 200 m Buyout…


WOD 5/15/14

Every 1 min for 10 minutes do:
2 Power Snatches, 70% 1RM
1 Overhead Squat, 70% 1RM


5 rounds for time of:
10 Wall Climbs
10 Toes-to-bars
Box Jump, 24 in

And yes I know we did toe 2 bars 2 days ago.


4×20 GHD situps

WOD 5/14/14

Only 3 more squats workouts left in this cycle Back Squat (High Bar) 7×5 at 75% 1RM Add 15-25 pounds from the first weeks weights.  Remember no failed lifts.  If you do drop weight for the next set. Then For time: 50 Double Unders 15 Front Rack Lunges, 95/65 lbs 15 Push-ups 15 Overhead Squats,…


WOD 5/13/14

Every 1 min for 10 minutes Squat Clean and Split Jerk Start at 70% working up to 100% or more.  Please no missed reps.  If you miss drop the weight for remaining reps. Then: 3 rounds for time of: 50 Kettlebell Swing (Russian)s, 32/24 kg 50 Double Unders 20 Toes-to-bars (While we usually don’t specify…


WOD 5/12/14

This is the last week of our heavy squat cycle.  Next week is a deload week with a max effort on Friday May 23rd. Most of you are extremely sore and dreading putting a bar on your back.  This is perfect as we are looking for what some might call a controlled form of overtraining.…