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WOD Archive

10
Aug

Thursday, August 11, 2016

Front Squat
5 x 5 (A: 5# heavier from 2 weeks ago)

 
Pat’s WOD: Patilac
40/30 Chest to Bar Pull-ups
75 double unders
50/40 Calorie Row
75 double unders
40/30 T2B

 
Finisher:
Single Arm KB OHS
3 x 10 (ME)

 

9
Aug

Wednesday, August 10, 2016

KB Single Leg Deadlift
4 x 12 (6 each side)
 

5 Rounds for time:
400 m Run
30 ABMAT sit-ups
20 Box Jumps Overs* 24/20
10 Deadlifts 225/155 Fx: 185/135
*can jump all the way over or off the top. Hips must extend if touching the top of the box.

8
Aug

Tuesday, August 9, 2016

Experiencing tightness or any minor tweaks? Come to the box between 5-6:30pm for free soft tissue and chiropractic treatment with Dr. Kyle from Arlington Pain and Rehab!
Reminder – if you reserve Core Blast and don’t show up, your Core Blast privileges will be revoked for 1 month. This is a high-demand class, please be respectful of other athletes that would like to attend. Thanks!
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“Grace”
For time:
30 clean & jerks, 135/95
*Compare: 8/10/2015
Cap: 8:00

 
Strength finisher:
Power Clean & Jerk
5 x 1 (ME)
*working sets start at 70%

BCF Finisher: Handstand walking practice (or handstand holds)
 

7
Aug

Monday, August 8, 2016

Strength/skill Schedule:
Monday: Bench Press/weighted pull-ups
Tuesday: Clean & jerks, Grace
Wednesday: Single leg DL
Thursday: Front Squat
Friday: Power Snatches
Saturday: Muscle up technique
Sunday: Back squats

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Warm-up: double unders (bring your rope)
Superset:
3 x 5 (A ~80%) Bench Press
3 x 5 (Across as heavy as possible) Weighted Pull ups

 
Run 200m
20 KBS 24/16
20 Ring Dips
Run 200m
15 KBS 24/16
15 Ring Dips
Run 200m
10 KBS 24/16
10 Ring Dips
Run 200m
RX+ 32/24

 
 

6
Aug

Sunday, August 7, 2016

Yoga at 10am – come get bendy!
Open gym will run from 12:15-3pm today.
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EMOM 8:
3 TNG Deadlifts @ 80-85%

 
AMRAP 5
15-12-9-6-3
WBS 20/14
T2B
*5 burpee penalty for breaking sets

Rest 3:00 btw AMRAPs (then start where you left off)
AMRAP 5
15-12-9-6-3
WBS 20/14
T2B
*5 burpee penalty for breaking sets

5
Aug

Saturday, August 6, 2016

Free class at noon – bring your friends to join you for a fun WOD for beginners!
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https://www.31heroes.org
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.
In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.
Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.
Today, as a 501(c)(3) non-profit, we assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.
Through strategic alliances with other organizations we can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.
Since our first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.
They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.
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Fitness & performance:
“31 Heroes”
AMRAP 31:
8 thrusters, 155/105
6 rope climbs
11 box jumps, 30/24
*Teams of two, one buddy runs 400m with 45/25 pound plate
Compare: 8/1/2015

4
Aug

Friday, August 5, 2016

Touch and Go Power Snatches
5 x 3 (ME)
*working sets start at 70%

 
“Amanda”
9-7-5:
Muscle ups
Snatch, 135/95 (squat)
*compare 6/24/2015

 
Push Up Finisher:
RX: 100 Push Ups
Fx” 50 Push Ups

3
Aug

Thursday, August 4, 2016

Reminder: We now offer Core Blast Thursday nights from 6:40-7:10pm!
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Back Squat
EMOM 10
2 Back Squats Starting at 80%, (ME)

 
Monster Sets:
3 x 12 Barbell Step Up (Front Rack)
3 x 10 GHD Hip Extension, or Good Morning
3 x :20-:30 Hollow Hold