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WOD Archive
New Weekday Schedule
We have added a couple of new classes to the daily schedule to better serve our athletes. The weekend schedule remains intact.
Monday through Friday:
6:00 AM
7:00 AM
8:30 AM (New Class)
12:00 PM
4:00 PM (New Class)
5:00 PM
6:00 PM
7:00 PM* (No 7pm on Friday)
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Workout of the Day
Hustler
Mar 10 2010
Zercher Squat
3 rounds, AQAP:
400m run
100% bodyweight deadlift, 15 reps
20 Box jumps, 24 inch box
Post Zercher loading (and thoughts on the Zercher squat style) and time to comments.
33 Comments
'N Stink
Mar 09 2010
Press/Pull
Press, 15RM
20 pull-ups
Push-press, 15RM
20 pull-ups
Jerk, 15RM
20 pull-ups
Work at a pace that allows for maximum load. Once you find your 15RM, immediately move to pull-ups and complete each round in as few sets as possible. The loading for each set should increase as the movements progress from press to jerk. This is not for time.
Post press, push-press, and jerk loading to comments.
Black Box
Mar 08 2010
Deadlift
5-5-5-3-3-3
Tabata/Half Tabata
Complete the following for as many reps of possible:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
Rest 3 minutes
Half Tabata pull-ups
Half Tabata push-ups
Half Tabata sit-ups
Half Tabata squats
Tabata: 8 intervals of 20 seconds of work followed by 10 seconds of rest
Half Tabata: 4 intervals of 20 seconds of work followed by 10 seconds of rest
There is no rest between movements.
Post deadlift loading and total amount of reps for the full Tabata intervals, and your separate score for the half Tabata invervals.
And The Band Marches On
Mar 05 2010
"Nasty Girls"
3 rounds, AQAP:
50 air squats
7 muscle ups
135 pound hang power clean, 10 reps
Post time to comments.
Sad Sad City
Mar 04 2010
Skill Day/Rest Day
Burgener Warm-Up, Snatch Balance series, light snatch singles (not over 70% of best snatch)
It's Maaaaaagic
Mar 02 2010
"Blaster"
21-15-9 rep sets AQAP:
135 pound thruster
Ankles-to-bar
Post time to comments.
David Paterson
Mar 01 2010
A. AMRAP in 4 minutes: 5 unbroken bench press (135/85)
Rest exactly 2 minutes
B. AMRAP in 4 minutes: 10 unbroken DB walking lunges (45/30 e/hand)
Rest exactly 2 minutes
C. AMRAP in 4 minutes: 15 unbroken hip/back extensions
Rest exactly 2 minutes
D. AMRAP in 4 minutes: 20 unbroken double unders
Post total number of complete unbroken sets to comments.
In this photo: Collin "Wild, Wild" West, in the midst of 30 muscle ups and 30 deadlifts (at 315 pounds)
Got Moves?
Feb 28 2010
"The Beard"
7 rounds, AQAP:
7 hang power snatch, 135 pounds
100m shuttle run
15 chest-to-bar pull-ups
Rest exactly 90 seconds between each round.
Post total time to comments.
Swords
Feb 25 2010
Bench Press
5-5-5-5-5
C2B Pull-up/Burpee TT
AQAP:
50 Chest to bar pull-ups
50 burpees
Your chest much physically touch the bar to be counted as a full rep; your chest must touch the ground, and your hips must come fully extended at the end of the burpee.
Post bench press loading and time to comments.
Dark, Ominous
Feb 24 2010
Skill Day/Rest Day
A. Row 1500m at 5 sec slower/500m from your 2K pace from Monday
B. GHD Sit-up: 15 reps, 3 sets; 90 sec rest b/t sets; stop when it starts to burn
C. Press: 50% of your 1RM; 10 reps, 4 sets; 90 sec rest b/t sets; no pause allowed at the bottom of the press
D. L pull-ups: 3 reps, 5 sets; toes must be above your belly button before start of the pull-up; 90 sec rest b/t sets
Scale back loading and rep count as needed. Remember, it's an active rest day.
Post loading, pace, etc., to comments.
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