Workout Of Day “WOD”

23 August 2017

Thu. Squat | #692

23 August 2017, Comments:  Comments

Back Squat 4 x 10 (65% 1 RM)

#692
Performance
20:00 AMRAP
Run 400 Meters
20 Toes 2 Bar
10 Front Squats 135/95

Fitness
20:00 AMRAP
Run 400 Meters
15 Ab Mat Sit ups
10 Goblet Squats

Accessory Work
C1. Bulgarian Lunge 3 x 8 Per Leg
C2. Back Extensions 3 x 10-12

Olympic Lifting  Class | 7:30 PM
Build Up Snatch to 85% of 1 RM then perform
5 x 1 @ 85%
* Rest 90 sec b/t sets

Build Up Clean & Jerk to 85% of 1 RM then perform
5 x 1 @ 85%
* Rest 90 sec b/t sets

Front Squat
3-3-2-2-1-1-1

 


22 August 2017

Wed. Strict Press | #691

22 August 2017, Comments:  Comments

Strict Press 4 x 10 (65% of 1 RM)

#691
Performance
EMOM | 12:00
Min #1: 10 Single Arm Overhead Squats 50/35
Min #2: 50 Double Unders
Min #3: 15/12 Cal/row

Fitness
EMOM | 12:00
Min #1: 3 – 5 Wall Walks
Min #2: :45 sec Plate Hops
Min #3: 12/10 Cal/row

Accessory Work
C1. KB waiters Walk 3 x 1 Length per arm
C2. Hollow Rocks 3 x 20


21 August 2017

Tue. Every 1:15 | #690

21 August 2017, Comments:  Comments

Every 1:15  | 10 Rounds
1 Power Clean + 1 Push Jerk x 3

70 – 75% 1 RM

#690
2 Rounds | Sprint
12 Burpee
12 Box Jump Over 24/20

Rest :45 Then,

20 Chest to Bar Pull Ups
20 Push ups

Rest 1:00 Then Repeat!

*Score Total Time

P+
2 rounds- Sprint Mode!
15 Burpee
15 Box Jump Over 24/20

Rest :45 Then,

30 Chest to Bar Pull Ups
30 Push ups

Rest 1:00 Then Repeat!

*Score Total Time

Fitness:
2 Cycles:
2 rounds- Sprint Mode!
10 Burpee
10 Box Step Over 24/20

Rest :45 Then,

20 Ring Rows
20 Incline Push ups

Rest 1:00 Then Repeat!

*Score Total Time

Accessory Work
C1. Double KB Shrugs 3 x 20
C2. Incline DB Bench Press 3 x 12


20 August 2017

Mon. Deadlift | #689

20 August 2017, Comments:  Comments

Deadlift 4 x 10

65% of 1 RM

#689
Performance
2 Rounds:
2:00 Max Rope climbs
1:00 Rest
2:00 Max KB Swings 70/53
1:00 Rest
2:00 Max Goblet Squats 70/53
1:00 Rest

Fitness:
2 Rounds:
2:00 Max Ring Rows
1:00 Rest
2:00 Max KB Swings
1:00 Rest
2:00 Max Goblet Squats
1:00 Rest

Accessory Work
C1. Single Arm Row 3 x 10 per arm
C2. GHD Hip extensions 3 x 10-12


19 August 2017

Sunday.

19 August 2017, Comments:  Comments
SCHEDULE UPDATE FOR SUNDAY ONLY.
8.20.17
8:45a – 9:15a Kids Class (6-8 year olds)
9:15a – 10:00a Preteen class (9-12 year olds)
10:00a – 11:00a Olympic Lifting Class
10:30a – 11:30a Rowing Class
11:30a – 12:30p Core Class

18 August 2017

Sat Beach WOD

18 August 2017, Comments:  Comments
BEACH WOD!!!!
This Saturday 8/19/17
8:00 am and 9:00 am (not 10:00!!)
Hollywood Beach! (aka Kathy Osterman Beach)

We will meet near the Kathy Osterman Beach House for the beach wods. Bring water, sunscreen, towels, hats, change of clothes, and whatever else you need! Great day to bring a friend!

In case of significant rain that morning, I’l post here if we are working out at the gym instead. Right now there is a 40% chance of rain, but I remain optimistic for good weather!

Let me know if you have any questions…look forward to seeing you there! Please share with any of our friends who are not on FB.

 


17 August 2017

Fri. Squat | Fran

17 August 2017, Comments:  Comments

Back Squat 6 x 6 @70% of 1 RM

B.Performance:
“Fran”
21-15-9
Thrusters 95/65
Pull Ups

P+
“Heavy Fran” EWCF WOD is “Fran”
21-15-9
Thrusters 135/95
C2B Pull-ups

Fitness:
30-20-10
Single Arm Thruster
Ring Row

C. 1 mile Run-For time
————————-
D1. Ring Kipping Practice 3 x 10
D2. Hollow Rocks 3 x 20


16 August 2017

Press | #687

16 August 2017, Comments:  Comments

Strict Press 6 x 6

70% 1 RM


#687
Performance
3 rounds for time:
10 Pull Up
20 Handstand push-ups
30 Wall Ball 20/14

Fitness
3 rounds for time:
10 Ring Rows
20 Push ups
30 Wall ball

Accessory Work
C1.Box Circle 2 x 1 circle to each side
C2.Waiters Walk /w KB 3 x 1 Length per arm

Olympic Lifting  | 7:30 PM
5 Sets
Hang Clean
3 x 55%, 3 x 60%, 3 x 65%, 3 x 70%, 3 x 75%

3 Sets
Clean pulls  3 x 95%, 3 x 100%, 3 x 105%

5 Sets
Split Jerks (Behind the neck)
3, 2, 1, 1, 1, 1 –Build Up

BB Back extensions -come to parallel and pause 2 sec
4 sets x 6 reps.

Weighted Sit ups 4 x 25 reps.


15 August 2017

Wed. Every 1:15 | #686

15 August 2017, Comments:  Comments

Every 1:15 | x 10 Cycles
#1-3: 1 Squat Clean + 2 Front Squats
#4-6: 1.1 Squat Clean + 1 Front Squats
#7-10 1.1.1 Squat Cleans

75% 1 RM 

Front Squat x 6 |

65% 1 RM

#686
Performance: (20:00 CAP)
3 Cycles
500m Run
2 Rounds of “DT”:
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105

Fitness:
3 Cycles:
400m Run
2 rounds:
15 Kb swings
10 Goblet Squats
10 Push Ups

Accessory Work
C1.Bulgarian Lunge 3 x 8 per side
C2.80 Sit ups


14 August 2017

Tue. Deadlift | #685

14 August 2017, Comments:  Comments

Deadlift 6 x 6 @70% of 1 RM

#685
Performance:
Tabata (20 Seconds of Work 10 Seconds Rest x 8)
1. Row/Cal
Rest 1:00
2. Pull up
Rest 1:00
3. Kb USA Swings 70/53
Rest 1:00
4. Push up

*Score your slowest round

Fitness:
Tabata
1. Row/Cal
Rest 1:00
2. Inverted Body Rows
Rest 1:00
3. KB Swings
Rest 1:00
4. Incline Push ups

*Score your slowest round

Accessory Work
C1.Renegade Row 3 x 10
C2.Shoulders Fly`s 3 x 10-12


1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 Next page ›