Most Recent Articles

Motivational Monday… 11/24/14

Posted by on Nov 23, 2014 in WOD | 0 comments

athlete

Skill

5:00 tap swing review

Then:
EMOM 5:00

4 tap swings + 2 kipping pull ups

Or

8 tap swings

Strength

Back squat

15:00 to work up to a heavy set of three

Beginner:
3×5 back squat

Metcon

AMRAP 7:00

7 Front Squats 95/65
7 Push Press 95/65
7 KB Swings 53/35

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Flashback Friday… 11/21/14

Posted by on Nov 20, 2014 in WOD | 2 comments

bmbxmass

Skill

5:00 snatch balance technique review

Then

EMOM 5:00

3 snatch balance w/ light weight

Strength

2 hang snatch + 2 OHS

15:00 to build to a heavy single

Beginner:
5×3 power snatch

Metcon

5 rounds for time of:

200m run
6 power snatch 135/95
12 OH walking lunge steps 45/25

The Blaster

A.
5×3 power snatch

B.
5 rounds for time:
250m row
10kb snatch 5L/5R
12 OH walking lunge steps

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Throwback Thursday… 11/20/14

Posted by on Nov 19, 2014 in WOD | 0 comments

cagstri

Skill

5:00 hollow hold and arch hold review

Then:

EMOM 5:00

4 hollow-to-arch log roll

Strength

Deadlift

15:00 to build to a heavy set of 5

Beginner:
1×5 deadlift

Accessory Work

EMOM 10:00 alternating:

E: 3 front squats @ 70%
O: AMRAP :30 strict ring dips

Speed and Endurance

10-15min Run technique skills & drills

Then:

MAIN SET:
4x400m
2x600m
4x400m
(1:30 rest)

Cool down/mobility

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Wicked Wednesday… 11/19/14

Posted by on Nov 18, 2014 in WOD | 2 comments

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Skill

Reverse Tabata handstand hold

(8 sets of :10 on / :20 off)

Strength

Push press

15:00 to build to a heavy triple

Beginner:
3×5 press

Metcon

For time:

10 shoulder-to-overhead 155/105
20 box jumps 24″/20″
40 wall balls
20 box jumps 24″/20″
10 shoulder-to-overhead 155/105

The Blaster

A.
Press
3×5

B.
For time:
20 kb swings
20 box jumps
40 wall balls
20 box jumps
20 kb swings

*Step down on box jumps

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Taco Tuesday… 11/18/14

Posted by on Nov 17, 2014 in WOD | 1 comment

boomboxtemecmass

Skill

5:00 double under technique review

Then

EMOM 5:00

10-15 unbroken double unders

Strength

Clean + 2 front squats + split jerk

15:00 to build to a heavy single

Beginner:
5×3 power clean

Metcon

EMOM 12:00

Minute 1: 5 bar muscle ups*
Minute 2: 10 10m shuttle sprints
Minute 3: 15 KB swings 70/53

*Bar muscle scaling options:

-Jumping bar muscle ups
-5 CTB pull ups + 5 ring dips
-5 pull ups + 5 push ups

Speed and Endurance

ROW:

WARM UP:
800m easy
MAIN SET:
7x1min(40sec rest)
COOL DOWN:
500m easy row

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