Thursday’s WOD 10/23/14

By Gonzo / October 22, 2014 / Uncategorized / No Comments

Buy In: Deadlift 3 @ 70% 3 @ 80% 3 or more @ 90% *add 20lbs to last total   WOD: 5 Rounds for time: 20 Wallball 20/14 10 Toes 2 Bar   Today’s buy in starts with the dead lift.  We will perform 3 reps at 70, 80 and 90 percent of your 1 […]

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Wednesday’s 10/22/14 FITNESS

By Gonzo / October 21, 2014 / Uncategorized / No Comments

A).  3 Rounds: 500M Row Rest 3 Minutes Record all three times   B). AMRAP 5 Minutes   10 Toes 2 Post 10 ABMAT Sit-Ups   Rest 2 Minutes   AMRAP 5 Minutes 7 Ring Rows 7 Push-Ups   Rest 2 Minutes AMRAP 5 Minutes Burpee Box Jump Over   A). Row 500M’s as fast […]

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Wednesday’s WOD 10/22/14

By Gonzo / October 21, 2014 / Uncategorized / No Comments

Buy In: 3 Sets: Max Strict Pull-Ups Max Handstand Push-Ups Record total reps. *If you cannot perform a handstand push-up, hold a handstand hold, use abmats, or perform seated dumbbell presses WOD: AMRAP 10 Minutes: 15 Kettlebell Swing 53/35 30 Double Unders   Today’s buy in will be our max strict pull-ups.  If you cannot […]

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Tuesday’s WOD 10/21/14

By Gonzo / October 20, 2014 / Uncategorized / No Comments

Buy In: Back Squat 3 @ 70% 3 @ 80% 3 or more @ 90% *add 20lbs to your last 1 RM to base percentages   WOD: 1200M Run 3 Rounds: 15 Push Jerk 115/85 15 Pull-Up Scale Up:  Perform 5 Muscle Ups instead of 15 Pull-Ups. Today’s buy in starts with our back squats.  Today we […]

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Monday 10/20/14 FITNESS

By Gonzo / October 19, 2014 / Uncategorized / No Comments

A).  3 Sets, not for time: Max Strict Pull-Ups + 5 Negatives Max Dips + 30 Second Support hold Record total volume of pull-ups and dips.   B).  3 Rounds: 1 Minute Plank (weighted) 1 Minute Overhead Plate Hold 30 Seconds Handstand Hold   C). 3 Rounds: 500M Row 20 KB Swing 15 Burpees Rest […]

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Monday’s WOD 10/20/14

By Gonzo / October 19, 2014 / Uncategorized / No Comments

Buy In: Movement Prep   WOD: “The Chief” 5 Rounds:   3 Minute AMRAP 3 Power Cleans 135/95 6 Push-Ups 9 Squats Rest 1 Minute   Last performed: 3/17/14   For the workout we are going to perform a CrossFit Benchmark/Hero workout called, “The Chief”.  The Chief was created as a homage to the Navy […]

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Saturday’s WOD 10/18/14

By Gonzo / October 17, 2014 / Uncategorized / No Comments

Buy In: Movement Prep   WOD: For time: 3 Rounds: 400M Run 30- 20-10 Front Squat 95/65 200M Run 30-20-10 Push Press 95/65 Rest 2 Minutes between rounds. Today’s workout will consist of a 1800M run, front squats and push-ups.  On round 1, perform a 400M Run, followed by 30 front squats at 95lbs.  Then run […]

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Friday’s WOD 10/17/14

By Gonzo / October 16, 2014 / Uncategorized / No Comments

Buy In: Deadlift 5 @ 65% 5 @ 75% 5 or more @ 85% *add 20lbs to your last 1 rep max   WOD: 1000M Row   then   21-15-9 Deadlift 60% of 1RM Box Jump 24/20 *record time for 1000M Row AND couplet   Today’s buy in will be our deadlifts.  Perform 5 reps […]

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Friday 10/17/14 FITNESS

By Gonzo / October 16, 2014 / Uncategorized / No Comments

A). 5 Minutes Jump Rope   B). 3 Rounds, not for time: Single Leg DB D/L x 10 (Each leg) Weighted Walking Lunges (Dumbells) 10-20 Alternating Pistols   C). 3 Rounds for time: 10 Renegade Rows 20 DB Thrusters 30 Box Jumps (Low box) 400M Run   A). The goal is for continuous movement.  Try to perform […]

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Thursday’s WOD 10/16/14

By Gonzo / October 15, 2014 / Uncategorized / No Comments

Buy In: Back Squat 5 @ 65% 5 @ 75% 5 or more @ 85% *Add 20 lbs to your last 1 RM Max   WOD: 5 Rounds: 30 Double Unders 20 Wallballs 20/14 10 Toes 2 Bar   Today’s buy in includes back squats.  Add 20lbs to your last 1 rep max and perform […]

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