Monday December 1, 2014

A) Warmup 4 Rounds Tabata

Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat 

1*5 60% 

1*3 70% 

1*2 80% 

1*2 90%

1*1 95%

C) Jerk 4 x 5 x 80%

D)Airdyne or Row 

10 Rounds 30 Seconds on 30 Seconds off

Saturday November 29, 2014

A) Warm up 3 Rounds 

3 Butterfly Pullups 

2 Chest to Bar 

1 Bar Muscle-up 

10 Glut Ham Raise 

12 Pistols

WOD 1 WORKOUT 1 AMRAP 5 of: 

10 Bar Facing Burpees 

15 Thrusters, 95/65 

20 C2B 

WORKOUT 2 

5 mins to establish 5 RM Low Hang Snatch 

WORKOUT 3 

Your score will be the time it takes to complete all the prescribed reps starting at the 10 minute mark. 

For time: 

25 OHS, 135/95 

75 Double unders 

25 Cal Row 

75 Double unders 

25 OHS, 135/95

Friday November 28, 2014

A) Warmup 4 Rounds Tabata 

Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat 

2*5 65% 

3*5 70%

C)4 Rounds 

5 Squat Cleans 205/145lbs 

10 Toes to bar 

Rest 5min 

D) 4 Rounds 

10 Deadlifts 315/205lbs 

20 Wallballs

Wednesday November 26, 2014

A) 20 minutes: Find a max Clean and Jerk

B) 2 Rounds For Time 

20 Chest to bar 

5 Musclups 

20 KB Swings 32/24kg 

5 Muscleups 

20 Handstand Pushups kip

5 Muscleups

Tuesday November 25, 2014

a)Warm up 3 Rounds
3 Butterfly Pullups + 2 Chest to Bar +1 Bar Muscle-up UB (unbroken)
10 Glut Ham Raise
12 Pistols


B) 5x3 Position Snatch
High Hang, Above Knee, Ground


C) Every 2 Minutes
6 Squat Snatch T&G
115/75
135/95
155/105
185/ 120
205/135
 (Pay attention if a different pace or technique is needed between weights)


D) 4 Rounds Rest 1:1
12 Bar Facing Burpees
6 Power Snatch 155/105lbs

Monday November 24, 2014

Congrats to everyone who competed yesterday. Lots of amazing PRs! 

If you competed yesterday do:

Row 300cals not for time 

Start 1 day behind on the strength 

Otherwise do: 

A) Warmup 4 Rounds Tabata 

Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat 

1*5 65% 

1*5 70% 

1*5 75% 

1*5 80%

C) Push Press 4x10 70%

D) Airdyne/row 15 rounds 

30 on 90 off 

The key to this is to develop a high pace and to be able to maintain it for all rounds. 

Friday November 21, 2014

A) Warm up 

3 rounds 

10-15 ring dips (tempo 2121) 

10 strict C2B pullups 

30 sec L sit

B)Back Squat 

1*4 70% 

1*4 75% 

1*4 80% 

1*4 85%

C) Row 4k 

Wednesday November 19, 2014

Just wanted to put it out there that Adam Ivany from Woodbridge did 23 rounds of the row yesterday. 23 ROUNDS! 

A) 5 Set 2 Position Clean hang, floor + 1 jerk

B) 2 sets of each

Max strict hspu at 6" defecit

Max at 4" defecit 

Max at flat 

C)  21-15-9 Overhead Squats 135/95 

10 Muscle-up

D) 10min 

EMOM Alternating 

20' HSW 

7 Deadlifts 315/205

Tuesday November 18, 2014

A) 3 Rounds not for time 

6 Muscle ups 

10 Toes to Bar, 

12 Pistols

B) 5x3 Position Snatch High

Hang, Above Knee, Ground

C) retest. Compare to Tuesday October 14th. 

Row 300m 

Rest 1 minute 

Complete as many rounds until you can not hit 300m in 1minute

Monday November 18., 2014

A) Warm up 

3 rounds 

10-15 ring dips (tempo 2121) 

10 strict C2B pullups 

30 sec L sit

B) Back Squat 

1*5 70% 

1*5 80% 

1*2 85% 

1*3 90% 

1*1 100%

C) Jerk 5 x 1 x 85%

D) 3 rounds 

100 double unders  

15 side burpee over bar 

10 power snatches 155/105lbs 

Rest 1:1 (rest same time as each round takes) 

Saturday November 15, 2014

20 min AMRAP
50 wall balls
50 double unders
40 box jumps 24/20
40 toes to bar
30 chest to bar pullups
30 bar facing burpees
20 cleans 145/100
20 jerks 145/100
10 snatches 145/100
10 muscle ups

Friday November 14, 2014

A) Warm up 3 rounds 10-15 ring dips (tempo 2121) 10 strict C2B pullups 30 sec L sit

B) Back Squat

 1*4 75%

 1*4 80%

 1*4 80%

 1*4 80%

C) 21-15-9

Box jump over 24/20

Toes to bar

Box jump over 

Hand release push-up 

D) 5 rounds 

10 shoulder to overhead 135/95lbs

10 burpee over bar 

Rest same time as each round takes 

Wednesday November 12, 2014

A) EMOM until failure 

Add 10lbs 2 Push Press Start at 135/95lbs       

B) 5 Set 3 Position Clean high hang, hang, floor + 1 jerk  

C) 15 strict HSPU @ 6" defecit 

+ 15 kipping hspu at 6" defecit 

D) 3 Rounds 

5 Squat Clean to Thruster 185/125lbs Row 250m 

30 Double unders

Tuesday November 11, 2013

A) 3 Rounds not for time 

6 Muscle ups 

10 Toes to Bar, 

12 Pistols

B) 5x3 Position Snatch High Hang, Above Knee, Ground

C) 15 Rounds 

1min on 1min rest 

Airdyn/Row Aim for 25-30cal/min

Monday November 10, 2014

A) Warm up 

3 rounds 

10-15 ring dips (tempo 2121) 

10 strict C2B pullups 

30 sec L sit

B) Back Squat 

1*6 70% 

1*6 80% 

1*3 90% 

1*2 95%

C) Jerk 

5 x 3 x 80%

D) Fran

On the 8min mark

E) Isabel 

Post your times to comments. 

Don't be scared. 

Saturday November 8, 2014

20 mins 

Find a max snatch 

Videos or it didn't happen 

Fran

21-15-9

Thursters 95/65lbs

Pull-ups 

On the 8 minute mark 

Isabel 

30 power snatches 135/95lbs 

Friday Nov. 7, 2014

a)Warm up
3 rounds
10-15 ring dips (tempo 2121)
10 strict C2B pullups
30 sec L sit

b)Stick to the percentages, its meant to be a deload
 Back Squat
1*6    65%
1*6    75%
1*6    80%
1*6    80%

c) 10 Burpee Muscle ups
20 Deadlifts 275/185
30 box jump overs 24/20
40 Kettlebell swings
50 Double unders
60 Cal Airdyne

Wednesday Nov 5, 2014

A) 5x3 Position Clean high hang, hang, floor + 1 jerk

B) 25 strict hspu to 4" defecit 

25 kipping hspu to 4" defecit 

Not for time 

C) 3 rounds 

10 Kettlebell front squats 32/24x2

15 chest to bars pull-ups 

Rest 3 minutes between rounds 

Rest as needed between C and D

D) 7-5-3

Muscle ups 

Power clean 205/135lbs

Tuesday Nov. 4, 2014

a) Warm up 
4 Rounds 
40 Double unders 
20' HSW

b) Snatch 
5x1 87-93%

c)  100cal Row 
Right in to 21-15-9 
Push Press 135/95lbs 
Bar Facing Burpees

Monday November 3, 2014

a) Warm up
3 rounds 
10-15 ring dips (tempo 2121)
10 strict C2B pullups 
30 sec L sit

b) Back Squat
1*8    65%
1*6    75%
1*4    85%
1*4    90%

c) Jerk
5 x 5 x 75%

d) 20 mins
30 sec on
30 sec off
Airdyne or Row