Football WOD – Jun 7, 2015
Complete 3 rounds for time of: 5 hang power cleans (185/125#) 10 strict chin ups 5 hang power cleans (185/125#) 15 slam balls (40/30#) 5 hang power cleans (185/125#) 10 burpee box jumps (24/20") Rest…
Daily WOD – Jun 6, 2015
Power Snatch 1-1-1-1-1 Then Power Clean 1-1-1-1-1 WOD Notes: Today you are maxing out two lifts. If your shoulders are sore from Friday's workout, consider taking the power snatches easy or skipping them and focusing…
Daily WOD – Jun 5, 2015
21-15-9 reps for time of: Power snatch (115/75#) Chest to bar pull ups WOD Notes: This is a challenging couplet but should still move quickly! Pick modifications that allow you to hit a high intensity…
Make Up Day – June 4, 2015
Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are: Shoulder press 1-1-1-1 then push press 1-1-1-1-1 then split jerk 1-1-1-1 Teams of 4…
Daily WOD – June 3, 2015
Partner Interval Complete 20 rounds (10 each) for time of: 5 hang power cleans (70% 1RM) 100m sprint WOD Notes: Partner interval style means that athletes will be paired up. Partner 1 will complete 1…
Daily WOD – Jun 2, 2015
Complete for time: 80 dynamic box jumps (10/6") 70 tuck ups 60 DB muscle snatches (35/25#) 50 air squats 40 mountain climbers (20 each side) 30 burpees 20 handstand push ups WOD Notes: This is…
Daily WOD – Jun 1, 2015
Back Squat 5-3-3-2-1-1-1 Then 5x5R/5L single leg KB deadlifts WOD Notes: Finally a max back squat! Remember the goal during our test month is to find a training max or the heaviest weight you can…
Football WOD – May 31, 2015
AMRAP in 15 minutes of: 3 front squats (1.25xBW, NTE 75% 1RM ) 1 rope climb 10 push ups WOD Notes: Compare to CFFB WOD 150525. Community Notes: Happy Birthday Kehl! ICA Ladies Notes: Several…
Daily WOD – May 30, 2015
In teams of 4, complete 4 rounds for time of: 400m run 30 Russian KBS (70/53#) 30 box jumps (24/20") 30 wall balls (20/14# to 10/9') 30 double unders WOD Notes: All teammates run 400m. Upon entering…
Daily WOD – May 29, 2015
Shoulder Press 1-1-1-1 Push Press 1-1-1-1 Split Jerk 1-1-1-1 WOD Notes: We are beginning our month of testing heavy lifts. We open up with a heavy shoulder triplet. The goal is to work your way…