WOD

WOD – 5/6/2014

SKILL Handstand Push-Ups Got Strict Handstand Push-Ups? – 3 x max strict Got Kipping, but No Strict? – 3 x 4 slow negatives Can Kick Up, but No HSPU to full depth? – 3 x 4 slow negatives Can’t Kick Up – Try it!!! WOD AMRAP 7 Minutes: EMOM...

WOD – 5/5/2014

STRENGTH Front Squat – 5×2@85% Pull-Up Progression – W4D1 MIDLINE Tabata Sit-Ups – Beat your score from last week. Back/Hip Extensions – 3×10-20   Post weights to comments.   Are your ankles holding back your...

WOD – 5/4/2014

TEAM WOD As a Team of 2, 5 Rounds for Time: 400m 30 Power Snatches 95/65lbs You cannot start your Power Snatches until both teammates are in the...

WOD – 5/3/2014

TEAM WOD As a Team of 3: 5 Minutes at Each Station: 135/95 Power Clean and Push Jerk for Reps Burpees for Reps Rowing for Calories Post scores to comments.   GOOD LUCK TO EVERYONE COMPETING AT...

WOD – 5/2/1014

SKILL V-Ups WOD 40 Kettlebell Snatches 53/35 (20 per arm) 40 Kettlebell Overhead Walking Lunges 53/35lbs (20 per arm) 40 V-Ups 40 Kettlebell Snatches 53/35 (20 per arm) 40 Kettlebell Overhead Walking Lunges 53/35lbs (20 per arm)   Post times to comments. Details...

WOD – 5/1/2014

STRENGTH/SKILL Clean Deadlift + Straight Arm Clean Pull + Power Clean – work up to a max, drop the weight by 10%, do 3 more sets. Pull-Up Progression – W3D2 ABs Coaches...

WOD – 4/30/2014

SKILL/PLAY Candlesticks WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters 95/65lbs 30 Double-Unders   Post times to comments. Details at...

WOD – 4/29/2014

SKILL Toes to Bar – Spend 10 minutes refining your kip or learning the basic kip. WOD AMRAP 12 Minutes 50 Box Jumps 24/20″ then, 8 Toes to Bar 8 Burpees The 50 Box Jumps are a buy-in for the WOD and counts towards the 12 minutes. Post-WOD 3 x 5-8 Face...

WOD – 4/28/2014

STRENGTH Front Squats – 5×3@80% Pull-Up Progression – W2D1 (week 2, day 1) MIDLINE Tabata Sit-Ups – beat your score from last week.   Post weight/scores to comments.   New shirts are in.  If you pre-ordered, you can pick-up yours...

Happy Birthday Legit! – 4/26/2014

LEGIT As a Team of 2: 20 Rope Climbs 40 Hang Power Snatches 95/65 (75/55) 60 Front Squats 80 Toes To Bar…yes, 80 100 Hang Power Cleans Only one person working at a time. Post times to...

WOD – 4/25/2014

SKILL/STRENGTH No Ring Dips? – Bar Dips or Banded Bar Dips – 3 x 5-10 1-3 Ring Dip? – Bar Dips – 3 x 5-10 More than 3? – 3 x max Ring Dips, not kipping and not going to failure. WOD 4 x 500m Row, rest as needed No pacing, go H.A.M. Post...

WOD – 4/24/2014

POWER 3 Position Power Clean (mid thigh, top of knee, ground) + 1 Jerk – 5 sets, as heavy as possible. Pull-Up Progression Week 2 – superset with Power Cleans. Midline Turkish Get-Ups with a KB – 4 x 5/5 not for time! Back Extensions – 4 x...

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