Mobilize to Stay Alive
Fitness Group
3 Rounds NFT
4 Wall Walks
10 Strict PU
10 Ball Slams
WOD
"Barbara"
Performance Group
EMOM 20 Minutes
Push Press add 2 rep @ 65%
then
Snatch Halting Deadlifts
1*1*1
then
Death by Squat Cleans
Thursday, October 31, 2013
Wednesday, October 30, 2013
Thursday 31OCT13
Mobilize to Stay Alive
3 Sets NFT
6 Wall Climbs
6 Skin the Cat
12 Butterfly PU
Strength
3 Sets Clean Pull
1*1*1
Rest 10 sec between singles
5 Sets
5 Front Squats
4-3-2-1*1
Rest 3 Minutes
WOD
5-10-15
Thrusters @ 115
Box Jumps
3 Sets NFT
6 Wall Climbs
6 Skin the Cat
12 Butterfly PU
Strength
3 Sets Clean Pull
1*1*1
Rest 10 sec between singles
5 Sets
5 Front Squats
4-3-2-1*1
Rest 3 Minutes
WOD
5-10-15
Thrusters @ 115
Box Jumps
Tuesday, October 29, 2013
Wild Wednesday 30OCT13
Mobilize to Stay Alive
Fitness Group
Skill Work
15 Toes 2 Bar
30 Double Unders
15 Ring Dips
WOD
Bench Mark Girls
Group 1
Karen
150 Wall Balls for time
Group 2
Helen
3 rounds for time
400 Meter Sprint
21 Kettle Bell Swings
12 Pull ups
Performance Group
20 Minutes to Heavy Heave Power Jerk.
4 Minute AMRAP
2 HSPU
4 Ring Dips
6 HRPU
Rest 3
6 Minute AMRAP
3 HSPU
5 Ring Dips
7 HRPU
Rest 3
8 Minute AMRAP
4 HSPU
6 Ring Dips
8 HRPU
Fitness Group
Skill Work
15 Toes 2 Bar
30 Double Unders
15 Ring Dips
WOD
Bench Mark Girls
Group 1
Karen
150 Wall Balls for time
Group 2
Helen
3 rounds for time
400 Meter Sprint
21 Kettle Bell Swings
12 Pull ups
Performance Group
20 Minutes to Heavy Heave Power Jerk.
4 Minute AMRAP
2 HSPU
4 Ring Dips
6 HRPU
Rest 3
6 Minute AMRAP
3 HSPU
5 Ring Dips
7 HRPU
Rest 3
8 Minute AMRAP
4 HSPU
6 Ring Dips
8 HRPU
Monday, October 28, 2013
Tuesday 29OCT13
Mobilize to Stay Alive
Fitness Group
Skill
3 Rounds
10 Roll to Candle Stick
10 HRPU
30 Steps Walking Lunges
WOD
4 Rounds for Time
25 Squats
10 Pull ups
400 meter sprint
Performance Group
5 Sets
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as Needed
WOD
4 Round for Time
5 Front Squats @185/95
10 Chest 2 Bar Pull Ups
400 Meter Run
Fitness Group
Skill
3 Rounds
10 Roll to Candle Stick
10 HRPU
30 Steps Walking Lunges
WOD
4 Rounds for Time
25 Squats
10 Pull ups
400 meter sprint
Performance Group
5 Sets
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as Needed
WOD
4 Round for Time
5 Front Squats @185/95
10 Chest 2 Bar Pull Ups
400 Meter Run
Sunday, October 27, 2013
Monster Monday 28OCT13
Mobilize to Stay Alive
Skill
3 Rounds NFT
10 HSPU
15 Chest 2 Bar PU
25 V - Ups
WOD
Fitness Group
Group Formation 5K
Performance Group
Back Squat
Set 1 - 4 @ 70%
Set 2 - 3 @ 80%
Set 3 - 2 @ 90%
Set 4 - 1 @ 95%
then 1 RM
Rest 3 min between sets
WOD
4 Rounds for time
10 Power Cleans @ 155
25 Toes to Bar
10 Box Jumps @ 24/20
Skill
3 Rounds NFT
10 HSPU
15 Chest 2 Bar PU
25 V - Ups
WOD
Fitness Group
Group Formation 5K
Performance Group
Back Squat
Set 1 - 4 @ 70%
Set 2 - 3 @ 80%
Set 3 - 2 @ 90%
Set 4 - 1 @ 95%
then 1 RM
Rest 3 min between sets
WOD
4 Rounds for time
10 Power Cleans @ 155
25 Toes to Bar
10 Box Jumps @ 24/20
Thursday, October 24, 2013
Friday 25OCT2013
Mobilize to Stay Alive
Fitness Group
Skill
15 Knees to Elbows
20 Box Jumps
20 V Ups
WOD
25 Overhead Walking Lunge
25 Burpee Box Jumps
25 Kettle Bell Swings
25 Knees to Elbows
25 Push Press
25 Ab Mat sit ups
Run 800 Meters
Performance Group
Snatch
1-1-1-1-1-1-1
Max Muscle Ups
WOD
Amanda
9-5-7
Muscle ups or Chest to Ring Pull Ups and ring dips
Squat Snatch @ 115
Fitness Group
Skill
15 Knees to Elbows
20 Box Jumps
20 V Ups
WOD
25 Overhead Walking Lunge
25 Burpee Box Jumps
25 Kettle Bell Swings
25 Knees to Elbows
25 Push Press
25 Ab Mat sit ups
Run 800 Meters
Performance Group
Snatch
1-1-1-1-1-1-1
Max Muscle Ups
WOD
Amanda
9-5-7
Muscle ups or Chest to Ring Pull Ups and ring dips
Squat Snatch @ 115
Wednesday, October 23, 2013
Thursday 24OCT13
Mobilize to Stay Alive
Fitness Group
Skill work
20 Toes to Bar
15 HSPU
15 Roll to Candle Stick
WOD
Jackie
1000 Meter Row
50 Thrusters 45/35
30 Pull Ups
See videos below for tips
Performance Group
Front squat
1-1-1-1-1-1-1
Deadlift
1-1-1-1-1-1-1
4X400 Meter
Time best 400 M
Stretch
Fitness Group
Skill work
20 Toes to Bar
15 HSPU
15 Roll to Candle Stick
WOD
Jackie
1000 Meter Row
50 Thrusters 45/35
30 Pull Ups
See videos below for tips
Performance Group
Front squat
1-1-1-1-1-1-1
Deadlift
1-1-1-1-1-1-1
4X400 Meter
Time best 400 M
Stretch
Tuesday, October 22, 2013
Wednesday 23OCT13
Mobilize to stay alive
Fitness Group
WOD
Teams of 2
30 Minute AMRAP
Run 400 meters as team
15 Burpees; partner holds plank
Run 400 meters
15 Burpees; partner holds plank
Switch partners every round
Stretch
Performance Group
Rest Day
Fitness Group
WOD
Teams of 2
30 Minute AMRAP
Run 400 meters as team
15 Burpees; partner holds plank
Run 400 meters
15 Burpees; partner holds plank
Switch partners every round
Stretch
Performance Group
Rest Day
Monday, October 21, 2013
Tuesday 22OCT13
Mobilize to Stay Alive
Fitness Group
4 Rounds NFT
8-10 Turkish Get up
10-12 BJ
10-12 KBS
10-12 V-Up
then
WOD
"Baby Grace"
30 Clean and Jerk @ 95/65
Performance Group
Clean
1-1-1-1-1-1-1
Jerk
1-1-1-1-1-1-1
Max Pull ups
WOD
Annie
50-40-30-20-10
Double Unders
Ab Mat Sit ups
Fitness Group
4 Rounds NFT
8-10 Turkish Get up
10-12 BJ
10-12 KBS
10-12 V-Up
then
WOD
"Baby Grace"
30 Clean and Jerk @ 95/65
Performance Group
Clean
1-1-1-1-1-1-1
Jerk
1-1-1-1-1-1-1
Max Pull ups
WOD
Annie
50-40-30-20-10
Double Unders
Ab Mat Sit ups
Sunday, October 20, 2013
Max Monday 21Oct13
Mobilize to stay Alive
WOD
15 minutes to max back squat
15 minutes to max strict press
Maximum Double Unders
Stretch
WOD
15 minutes to max back squat
15 minutes to max strict press
Maximum Double Unders
Stretch
Friday, October 18, 2013
Thursday, October 17, 2013
Friday 18OCT13
Mobilize to stay Alive
Skill
Kipping
Thrusters
Modification / scaling
WOD
Elements week wrap up
Fran
21-15-9
Thrusters
Pull Ups
Skill
Kipping
Thrusters
Modification / scaling
WOD
Elements week wrap up
Fran
21-15-9
Thrusters
Pull Ups
Wednesday, October 16, 2013
Thursday 17OCT13
Mobilize to Stay Alive
Skill
Overhead Squat
Push Jerk
Medicine Ball Clean
WOD
400 Meter Run
100 Push Press
400 Meter Run
100 Box Jumps
400 Meter Run
100 Medicine Ball Cleans
400 Meter Run
100 Goblet Squats
Elements All Week
Skill
Overhead Squat
Push Jerk
Medicine Ball Clean
WOD
400 Meter Run
100 Push Press
400 Meter Run
100 Box Jumps
400 Meter Run
100 Medicine Ball Cleans
400 Meter Run
100 Goblet Squats
Elements All Week
Tuesday, October 15, 2013
Wednesday 16OCT2013
Mobilize to Stay Alive
Skill
Front Squat
Push Press
Sumo Deadlift Highpull
WOD
Tabata
16 Minutes
Burpees
Push Press
Sumo Deadlift High Pull
Single Unders
Stretch
then Hike Koko Head
Elements Day 2
Skill
Front Squat
Push Press
Sumo Deadlift Highpull
WOD
Tabata
16 Minutes
Burpees
Push Press
Sumo Deadlift High Pull
Single Unders
Stretch
then Hike Koko Head
Elements Day 2
Tuesday 15OCT2013
Mobilize to Stay Alive
Skill
Air Squats
Deadlift
Strict Press
WOD
12 minute AMRAP
400 Meter Run
25 Air Squats
15 ABmat Situps
Elements class all week
Skill
Air Squats
Deadlift
Strict Press
WOD
12 minute AMRAP
400 Meter Run
25 Air Squats
15 ABmat Situps
Elements class all week
Sunday, October 13, 2013
Monday 14OCT2013
Mobilize
Skill
Pistols
Turkish Get Ups
Muscle Ups
or
HSPU
T2B
Strict Pull ups
Strength
Complex
5-5-3-3-3-2
Strict Press + Push Press
WOD
3 Rounds for time
Run 400 Meters
15 pull ups
30 Abmat Sit ups
45 Double Unders
Skill
Pistols
Turkish Get Ups
Muscle Ups
or
HSPU
T2B
Strict Pull ups
Strength
Complex
5-5-3-3-3-2
Strict Press + Push Press
WOD
3 Rounds for time
Run 400 Meters
15 pull ups
30 Abmat Sit ups
45 Double Unders
Friday, October 11, 2013
Friday 11OCT2013
Mobilize
Skill
Handstand Walk
Turkish Get Up
Muscle Ups
Strength
Back Squats
5-3-3-3-2-2
WOD
Partner WOD
AMRAP 20 Minutes
25 medicine ball sit up toss over box
20 Burpees / Partner hold plank
15 partner squats
10 Partner DL
Skill
Handstand Walk
Turkish Get Up
Muscle Ups
Strength
Back Squats
5-3-3-3-2-2
WOD
Partner WOD
AMRAP 20 Minutes
25 medicine ball sit up toss over box
20 Burpees / Partner hold plank
15 partner squats
10 Partner DL
Wednesday, October 9, 2013
Thursday 10OCT2013
Mobilize
Skill
10 HSPU
10 Pistols
15 Knees to Elbows
Strength
5X5
Thrusters
WOD
Tabata
20 minutes
Row
HRPU
Ball Slams
Wall Balls
Double Unders
Skill
10 HSPU
10 Pistols
15 Knees to Elbows
Strength
5X5
Thrusters
WOD
Tabata
20 minutes
Row
HRPU
Ball Slams
Wall Balls
Double Unders
Tuesday, October 8, 2013
Wednesday 09Oct2013
Mobilize to stay Alive
WOD:
For time,
50 Overhead walking lunges, 45lb men/25lb women
40 Burpees
30 Box jumps 24"men/20"women
20 Sumo dead lift high pull, 95lb men/65lb women
10 Chest to bar pullups
20 Overhead squat, 95lb men/65lb women
30 Ring dips
40 Hang power clean, 95lb men/65lb women
50 Abmat Situps
Cool Down
Designed by Rich Korth
WOD:
For time,
50 Overhead walking lunges, 45lb men/25lb women
40 Burpees
30 Box jumps 24"men/20"women
20 Sumo dead lift high pull, 95lb men/65lb women
10 Chest to bar pullups
20 Overhead squat, 95lb men/65lb women
30 Ring dips
40 Hang power clean, 95lb men/65lb women
50 Abmat Situps
Cool Down
Designed by Rich Korth
Monday, October 7, 2013
Tuesday 08OCT2013
Mobility
Skill
10 Ring Muscle ups / Ring Pull ups
15 Box Jump Overs
15 Squats
Strength
Complex
Clean and Jerk + Front Squat
5-5-3-3-3-2
WOD
14 minute AMRAP
30 Double Unders or 2X singles
20 Box Jumps 24/20
10 Deadlifts 225/135
Skill
10 Ring Muscle ups / Ring Pull ups
15 Box Jump Overs
15 Squats
Strength
Complex
Clean and Jerk + Front Squat
5-5-3-3-3-2
WOD
14 minute AMRAP
30 Double Unders or 2X singles
20 Box Jumps 24/20
10 Deadlifts 225/135
Sunday, October 6, 2013
Monday 07OCT2013
Mobility
Skill
30 DU
15 T2B
10 Ring Dips
Strength
Power Snatch + OHS
3X3X3X3X3X3
WOD
JT
21-15-9
HSPU
Ring Dips
HRPU
Skill
30 DU
15 T2B
10 Ring Dips
Strength
Power Snatch + OHS
3X3X3X3X3X3
WOD
JT
21-15-9
HSPU
Ring Dips
HRPU
Thursday, October 3, 2013
Friday 04OCT2013
Mobility
Skill
20 Pistols
10 T2B
30 DU
Strength
Push Press
5-5-3-3-3-3-2
Partner WOD
100 DU
50 HSPU (Partner holds handstand while other does HSPU) Hand release PU and plank is alternate
50 Toes to Bar (Partner hangs on bar)
50 Shoulder to Overhead 135 / 75 (Partner holds plate or kettle bell in front rack)
Then 90 foot walking lunge with bar in front rack
Skill
20 Pistols
10 T2B
30 DU
Strength
Push Press
5-5-3-3-3-3-2
Partner WOD
100 DU
50 HSPU (Partner holds handstand while other does HSPU) Hand release PU and plank is alternate
50 Toes to Bar (Partner hangs on bar)
50 Shoulder to Overhead 135 / 75 (Partner holds plate or kettle bell in front rack)
Then 90 foot walking lunge with bar in front rack
Wednesday, October 2, 2013
Thursday 03OCT2013
Mobility
Skill
15-20 HSPU
10-15 Bar Muscle ups / C2B
10-15 Medicine Ball Cleans
Strength / WOD
Deadlift
5-5-3-3-3-3-2
OHS
5-5-3-3-3-2
Skill
15-20 HSPU
10-15 Bar Muscle ups / C2B
10-15 Medicine Ball Cleans
Strength / WOD
Deadlift
5-5-3-3-3-3-2
OHS
5-5-3-3-3-2
Tuesday, October 1, 2013
Wednesday 02OCT2013
Mobilize
Skill
30 Meter Handstand Walk
15-20 Toes to Bar
15-20 Ring Dips
WOD
Deck of Cards
Skill
30 Meter Handstand Walk
15-20 Toes to Bar
15-20 Ring Dips
WOD
Deck of Cards
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