Archive for the ‘WODs’ Category

“Cook”

Posted: September 20, 2013 in WODs

Strength
4 sets
5 floor press (heaviest possible)
10 bent over row (same)
Rest 60

Wod
“Cook”
29 minute amrap
9 ohs 115/75
18 grass hoppers
1 rope climb
1 wall climb

Spc Ryan J Cook, 29, Died September 18th 2011 In Takhar Province, Afghanistan, Of Injuries Suffered When Insurgents Attacked His Unit With An Improvised Explosive Device. He Was Assigned To The 3rd Battalion, 21st Infantry Regiment, 1st Stryker Brigade Combat Team, 25th Infantry Division, Fort Wainwright Alaska.

Today our wod hit close to home as we showed our appreciation for one of our fallen Heros who was the mate of a member… Am glad that everyone made it in today to share in the wod and show our support and give everything we had in honor of those that gave the ultimate sacrifice for us. We went a little above and beyond today as he would have also loved the old school benching and stuff ;)! Great job today guys
Ap

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Tons of fun

Posted: September 18, 2013 in WODs

Strength
Max power jerk

Wod
1 mile run
*when the clock hits 15 minutes;
For time
10 pull ups
20 burpees
30 double unders
40 wall balls
30 double unders
20 burpees
10 pull ups

15 minute cap

We had an aggressive schedule for an aggressive day and boy was it fun. Max jerk then a max mile THEN a wod… Oooohhhwwiiii! Get it gurl!
Apollo

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Always against the clock

Posted: September 18, 2013 in WODs

Strength
5 back squats (heavy)
Rest 90
10 ttb
Rest 90

Wod
3 sets
Against a 3 min clock runnin clock
400m run
Max front squats 135/95

Score is max front squats completed
Apollo

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Teams

Posted: September 18, 2013 in WODs

In teams of three complete:
200 db snatches 70/45
15 thrusters 115/75
200m run

One partner per station and you can’t move to the next station until the partner in front of you is complete with their task. Time stops when you get to 200 db snatches!

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500m row

Posted: September 18, 2013 in WODs

Skill
500m row for time

Wod
50 SDHP 53/35
40 push up
30 ring dips
20 lunges with kb
10 wall climbs
400m run

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Lift like a meet

Posted: September 16, 2013 in WODs

15 minute emom snatch x1
Then
15 minute emom clean x1

Today we are gonna move slow and lift big. Had some great improvements throughs the box from form (see Kiona on Facebook!) to prs! It was awesome to watch and help you all get to some goals and set new ones for next time!
Apollo

Form is key to hitting big weights…
First pull stay back, maintain your flat back and the angle you pull from the floor…

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Second pull, draw the bar back into your body reaching mid thigh start the double knee bend to initiate the jump and create that speed….

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Third pull, pull pull pull pull PULL! Never stop pulling against the bar until you are fully under it with it locked out over head. Keep the bar close and stay engaged throughout your legs and back. This is where the magic happens, see if you can spot it….

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Boom

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“The don”

Posted: September 16, 2013 in WODs

The don
66 box jumps
66 kbs
66 k2e
66 sit ups
66 pull ups
66 thrusters
66 burpees
66 thrusters

We suffer together in honor of those that gave the ultimate sacrifice for us. September 11, never forget
Apollo

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