Category: Uncategorized
WOD 3/4/19
3rd March
Only 1 day left to pay dues and avoid late fee!
remember to get your miles in!
Fitness and Performance
1. 5×5 shoulder press @ 70%
(if you dont have a 1 rep max find one then do 5×5@70%)
2. 2k row
(this is for a board spot. so max effort)
WOD 2/28/19
27th February
Fitness and Performance
20 min AMRAP
2 person team leapfrog movements
15-Abmat Situps or 10-GHD Situps
15/12- cal Ski Erg
20-walking lunges
WOD 2/27/19
27th February
Fitness and Performance
For time
4 rounds
500m Row
10-Pullups
10-Box Jumps 24/20
WOD 2/26/19
25th February
Fitness and Performance
1. Bench Press
5×2 build to heavy double
2. 11.3
5 min AMRAP
1-Squat Clean 165/115
1-Shoulder to Overhead
(in 2011 Froning got 47 reps)
3. Core
4 rounds
20-Alternating leg Vups
1 min front plank
12-KB Windmills(6R6L)
WOD 2/25/19
24th February
Fitness and performance
2 person team
25 min amrap
LEAPFROG ROUNDS
12/9-cal Bike
12-KB Swing 53/35
30-Double Unders(sc 50 singles)
WOD 2/22/19
21st February
Fitness and Performance
Open 19.1
15 min AMRAP
19-Wallballs
19-Cal Row
RX 20/14 to 10/9 target
RX 55+ 20/10 to 9/9 target
SCALEDRX 14/10 to 10/9 target
scaled will be whatever ball and height you need for a good workout
WOD 2/21/19
20th February
Fitness and Performance
For time
30/25 cal ski
30/18 cal bike
Rest 3 min
25/21 cal ski
25/15 cal bike
Rest 3 min
20/15 cal ski
20/12 cal bike
Rest 3 min
15/12 cal ski
15/9 cal bike
WOD 2/20/19
19th February
Fitness and Performance
1. E3MOM Backsquat
8 @ 65% @ 0:00
6 @ 70% @ 3:00
4 @ 75% @ 6:00
2 @ 80% @ 9:00
2. AMRAP 12
50-DU(sc 1/1 singles)
50M KB farmers carry 70s/53s
15-GHD situps(sc 15-abmat situps)
WOD 2/19/19
18th February
Fitness and Performance
1. 15 min to work on gymnastics movement of your choice
2. Granite Games Q1
14 min time cap
15 burpees over rower
40/30 cal row
15 burpees over rower
40/30 cal row
15 burpees over rower
In remaining time:
1 rpm snatch
Everyone will have 2 scores for this workout, time and weight. Fitness can use remaining time to find 1RM oh squat if they dont want to do power or squat snatch
WOD 2/18/19
17th February
Fitness and Performance
5 min AMRAP
50 Wall ball buy in 20/14
Then amrap
9 Deadlift 185/135
9 box jumps 24/20
Rest 5 min
5 min AMRAP
35 WB buy in
Then amrap
6 Deadlift 225/155
6 box jumps
Rest 5 min
5 min AMRAP
20 WB buy in
Then amrap
3 Deadlift 275/185
3 box jumps
Scaling options:
Scale Deadlift weight
Scale wall ball weight and/or buy in to enable at least time for 1-2 rounds of each amrap
Ex: 35 WB, 25 WB, 15 WB