Monthly Archives: September 2014

9/6/2014 – WOD

Conditioning
20 Thrusters 95/65lb
20 Pull-ups
400m Run
—Rest 2 minutes
15 Thrusters 135/95lb
15 C2B Pull-ups
400m Run
—Rest 2 minutes
10 Thrusters 165/115lb
10 Strict C2B Pull-ups
400m Run
—Rest 2 minutes
5 Thrusters 205/135lb
5 Weighted Pull-ups (53/26lb)
400m Run
***Record times for each round

WOD Notes: Each round is 90-95% effort. Thrusters must be Unbroken! Try to maintain similar times for each round as weight gets heavier and pull-ups increase in difficulty.
Announcement: Good luck to Seth, Henry, Brent, Fi, and Jenn who are competing in the Spartan Sprint!

Nina – Taking 1st place at the Battle of the Beach!

9/5/2014 – WOD

Strength
Front Squat – 4×8 @ 70%+

Conditioning
Make-Up Day! Do a workout you missed this week or work on your Goats!

9/4/2014 – WOD

Strength
Deadlift – 1 every 20 seconds for 6 Min @ 80%+

Conditioning
5 Rounds For Time
8 DB (45/30lb) Burpee Box Step overs 24/20″
5 Ring MU or 1 Rope Climb 20ft
*1000m row immediately following WOD

WOD Notes: Score is total time including the row. Scaling for RC are 15ft, 3 up/downs, or sled pull with arms only.

9/3/2014 – WOD

Strength
Bench Press – 4×10 @ 70%+ for all 4 sets

Conditioning
10 Min AMRAP
5 Hang Power Snatch 135/95lb
7 Box Jumps 30/24″
10 T2B

Midline
Tabata Hollow Rocks

WOD Notes: HPS weight is 65-70% of 1RM Power Snatch. Box Jump weight is slightly higher than you normally use.

9/2/2014 – WOD

Strength
Back Squat – 3×10 @ 65%, 75%, 75%+
—Find a 10RM

Conditioning
For Time
200 Double Unders
100 Burpees
50 DB Thrusters 45/30lb (each arm)

WOD Notes: Scaling for DU are 500 singles. Make sure to lock elbows (reach) when finishing each burpee.

Aidan looking great on his back squats!

9/1/2014 – Labor Day WOD

Conditioning
“Hot Shots 19″
Six rounds for time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

—Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

WOD Notes: You can scale the weight of the power clean (50% 1RM) & use a band for strict pull-ups. Let’s do our best on this tough grueling WOD. Compare your time to last year