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.…


WOD 5/10/14

Saturday Team WOD Men vs. Women In teams of 3 Men or 3 Women Men 100 Box Jumps, 24 in 100 Pull-ups 100 American Kettlebell Swings 24kg 100 Overhead Walking Lunges 45 lbs 100 Knees To Elbows 100 Push Press, 95 lbs 100 Wall Balls, 20 lbs 200 Double Unders Women 100 Box Jumps, 20…


WOD 5/9/14

Keep Squatting Back Squat (High Bar) 8×4 at 80% 1RM add 10-20 lbs to last weeks weights lifted Then: 21-15-9 reps, for time of: Pull-up Overhead Squat, 135/95 lbs Buyout Eccentric Muscle Ups 3×5 3×6 Arch to Hollow Swing on Bar, focus on maintaining pressure on the bar the entire time.  Focus on quality of…