WOD

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 at...

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 Pulls with a 2...

WOD – 4/28/2014

STRENGTH Front Squats - 5x3@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 times to...

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 15-20, do not add weight....

WOD – 4/23/2014

FITNESS "Alyssa" 4 Min AMRAP: 75/55lb Power Snatch x 10 Pike Push-Up x 10 Rest 1 Minute 4 Min AMRAP: 75/55lb Power Snatch x 10 14/10# Wallballs x 10 Rest 1 Minute 4 Min AMRAP: 75/55lb Power Snatch x 10 Jump Lunges x 10 Rest 1 Minute 4 Min AMRAP: 75/55lb Power Snatch x...

WOD – 4/22/2014

FITNESS 15 Deadlifts 225/135lbs 200m Run 30 Kettlebell Swings 53/35lbs 200m Run 45 Box Jumps 24/20" (Step Ups allowed) 200m Run   PERFORMANCE 15 Deadlifts 275/165lbs 200m Run 30 Kettlebell Swings 53/35lbs 200m Run 45 Box Jumps 24/20" (NO Step Ups) 200m Run   Post...

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