How to Set Up the TRX Rows Strength/Skill: Muscle Snatch 5 x 3, every 90 seconds 5 sets of 3 reps, every 90 seconds WOD: Intervals for time 4 RFT of: 15 HSPUs 15 Box Jumps (24/20) 15 OHS (95/65) (mod: Hip Snatch) Mandatory 90 seconds rest between each round. 3 min cap on each […]
Happy Bday Alyssa C How to Set Up the TRX Rows Strength/Skill: Deadlifts & Russian KB swings 3 Rounds NFT of: 3 Deadlift singles (not touch and go) @ 90% of 1 rep max 15 Russian swings 9 min cap WOD: 23 min AMRAP 100 Double Unders 20 Deadlifts (225/155) 50/35 Row Cals or 30/20 Bike […]
Strength/Skill: Strict Pullups & Toe Drag Every 2 Minutes complete one round of: 8 Strict Pullups 10 Left-leg Toe Drags 10 Right-leg Toe Drags Repeat 2 more times (total of 3 rounds) WOD: For Time With 20 minutes on the clock, Ready, Set, Go… Cash in: Run 4 laps, right into: THEN 10 – 1 Wall […]
How to set up TRX Rows Strength/Skill: Clean & S2O Complex 1 Complex = 1 Power Clean + 1 S2O + 1 Hang Squat Clean + 1 S2O 4 rounds of 1 Complex, every 2 minutes record heaviest weight WOD: 21 – 15 – 9, for time: Burpee Broad Jumps, over a mat S2O (135/85) […]
Strength/Skill: Back Squats, 3 x 1, every 2 minutes Find 1 rep max WOD: Partner Chipper 100 American KB swings (70/50) 100 HRPUs 100/70 Bike cals 100 T2B Relay style set up. One partner working on the floor, the other off to the side. When the partner working decides to stop, he/she must run off […]
Review: How to Set up the rings Strength/Skill: Rowing & Toes to Bar Row 2K for time, 10 min cap 2 min rest Skill T2B for WOD WOD: 3 RFT 20 American KB swings (50/35) 10 HSPUs, 3″ deficit **30 T2B after round 1 **20 T2B after round 2 **10 T2B after round 3 12 […]
Review: How to Set up the rings Strength/Skill: Deadlifts 3 sets of 5 reps, every 2 minutes find 5 rep max Coaches – enter numbers into the spreadsheet WOD: Partner Relay Intervals 10/7 Bike Cals 6 Deadlifts (255/175) 2 Rope Climbs Partners alternate each exercise. A does bike cals, B does deadlifts, A does rope […]
Review: How to Set up the rings Strength/Skill: Strict Press, 4 x 5, every 2 minutes WOD: AMRAP Intervals 4 min AMRAP: 6 Power Cleans 3 S2O @ 70% of 1RM 10 Burpees Use the same barbell for both the Power Cleans and S2Os. The Rx weight is 70% of your 1RM S2O. 2 min […]
Review: How to Set up the rings Strength/Skill: Back Squats 3 rounds of max reps in 1 minute at 75% of your 1 rep max, every 3 minutes 0 – 1:00 max squats 1:00 – 3:00 rest / record reps 3:00 – 4:00 max squats 4:00 – 6:00 rest / record reps 6:00 – 7:00 […]
Review: How to Set up the rings Strength/Skill: Hip Snatch & OHS Complex 1 Complex = 1 Hip Snatch + 1 OHS 6 x 1 Complex every minute on the minute 1 Complex every minute for 6 rounds WOD: AMAP Intervals, 4 Rounds In 3 minutes complete the following as fast as possible: 15 Abmat […]
Review: How to unload a barbell Strength/Skill: Pause Deadlifts 4 x 3, every 90 seconds, build up to a heavy set of 3 **Pause below knee on the way up Singles, no touch and go reps. Lower weight to floor, quickly reset and go again WOD: 3 RFT 10 Ball over shoulder (50/30) 15 Deadlifts […]
Review: How to unload a barbell Strength/Skill: Back Squats 10 – 8 – 6 – 4 – 2 reps, every 2 minutes, starting at 60% Men add 15 to 20 lbs each set Women add 10 to 15 lbs each set WOD: Rounds for time Part A) 1 RFT – 7 min cap 30 C2B Pullups 30 […]
Review: How to unload a barbell Strength/Skill: Handstand Pushups 5 minute EMOM of 5 HSPUs 5 HSPUs every minute on the minute for 5 rounds WOD: Partner AMAP Stations HSPU T2B Rope Climb 7 minutes at each station 1 minute rest/transition between stations 23 minutes total **One partner must be holding a plank for the […]
Review: How to unload a barbell Strength/Skill: Snatch 10 reps for time at 85% of your 1 rep max 8 min cap This is a repeat workout from 5.4.17 WOD: Chipper AMRAP 40/30 Row Calories 200 Double Unders 30/20 Bike Calories 25 DB Snatches, 2 for 1, switch arms every 5 reps (50/35) 23 min […]
Review: How to unload a barbell Strength/Skill: Front Squats, 4 x 5, 55%, every 2 minutes 5 Front Squats at 55% of your 1 rep max every 2 minutes for 4 rounds **2 second pause at parallel (not in the hole) WOD: 20 min AMRAP 5 Thrusters (135/85) 10 Lateral Burpees, over the bar 20 […]
Strength/Skill: Bent-over Row, Floor Press EMOM 10 – 8 – 6 – 4 – 2 reps of: Bent-over Row (even minutes) Floor Press (odd minutes) Increase weight each round You are doing 1 movement every minute on the minute Complete 10 reps of BOR, then 10 reps of FP, then 8 and 8, then 6 and […]
Strength/Skill: Squat Clean For Time: 5 reps @ 75% 3 reps @ 85% 1 rep @ 95% 7 min cap WOD: Chipper 50/35 Bike Cals 25 Hang Cleans (155/105) 25 Front Squats (155/105) 10 Rope Climbs 24 min cap Heats 5 mins staggered If more than 16 people in class, rower 70/50 cals The News: […]
Strength/Skill: Pistols 10 minutes to practice Goal: to find a mod that works best for you WOD: Death By SDHPs 135/95 — 1, 2, 3, 4, 5, etc. Pistols, 1 for 1 — 2, 4, 6, 8, 10, etc. BF situps 20/14 — 5, 10, 15, 20, 25, etc. Start with SDHPs. Every minute add […]
Strength/Skill: Shoulder to Overhead, 4 x 3, every 2 minutes Attempt to find a new 3RM NO Split Jerks Coaches – write old 3RMs on board, put new numbers in computer WOD: 5 RFT 50 Double Unders 12 Single-arm DB Clean & Presses, alternating every 3 reps (50/35) 1 for 1 Run 1 lap holding sandbag (40/20) […]
Note: This Saturday the box will be closed due to CFS Beach Day Strength/Skill: Tempo Back Squats, 4 x 4, 70%, every 2 minutes, Slow Down, Fast Up 4 reps of Back Squats at 70% of your 1 rep max every 2 minutes for 4 rounds **3-second descent followed by an explosive drive up WOD: […]
Strength/Skill: Strict Pullups & HSPUs 10 – 8 – 6 – 4 – 2 Strict Pullups HSPUs (challenge yourself with these) 10 min cap WOD: Intervals, 3 Rounds: 7 Deficit HSPUs run 1 lap 14 Pullups run 1 lap 21 Burpees 2 min rest repeat 2 more times one score for the time it takes […]
Strength/Skill: Back Squats, 5 x 2, 85%, every 2 minutes 2 Back Squats at 85% of your 1 rep max every 2 minutes for 5 rounds WOD: Cash in, AMRAP, Cash out Cash in: 60 Wall Balls (30/20) **record time** 7 min AMRAP: 5 SDHPs (115/75) 5 OHSs (115/75) **record score** Cash out: 50/35 Bike […]
Strength/Skill: Deadlift & Rope Climb For Time: 5, 3, 1 Deadlift @ 85% of 1RM 3, 2, 1 Rope Climb 10 min cap WOD: Partner Battle Part 1 (scored part) 5 RFT: 10 Deadlifts (225/155) 10 Box Jump Overs (24/20) 15 HRPUs Part 2 (transition) 1 Rope Climb 10 Pistols (1 for 1) 1 Rope […]
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