Competitor’s WOD

9.6.13 FRIDAY warm up– 400m run, 30 Reverse Hypers 4×8 Trap Bar Deadlift EMOM 20min ODD min- 2 Med Ball Muscle Ups…20/14 pounds EVEN min-... Read More

9.5.13 THURSDAY warm up: 10 SDL (snatch grip Deadlift) 10 HMS (hang muscle snatch) 10 HSS (hang squat snatch) 10 OHS (overhead squat) 45/15 pounds... Read More

9.4.13 WEDNESDAY warm up– 400m Jog 4×8 Front Squat 4×8 Banded Bench Press 3×8 Shoulder Press 4×8 Dips Metcon– Explode WOD

9.3.13 TUESDAY warm up– 10 DL, 10 HC, 10 HSC, 10 PJ…45/15 pounds 5×5 Hang Clean (singles using 70%) Max Reps Power Clean Unbroken…245/155 *note–... Read More

9.2.13 MONDAY warm up- 2×20 Reverse Hypers 4×8 Deadlift (approx. 70% max) 4×8 L-Sit Pull Ups (reverse grip) 2×12 DB Row 2×12 Good Mornings *note– we... Read More

8.30.13 FRIDAY warm up– 800m Jog 3×12 Thruster (use approximately 50-60% of your 1rm) 3×12 Single Arm Push Ups (6 each arm) 3×12 DB Tricep... Read More

8.29.13 THURSDAY warm up– 5min Airdyne 5×5 Squat Snatch (singles at 70% 1rm) Max Unbroken Power Snatch…135/95 pounds (touch and go) 3×20 Reverse Hypers

8.28.13 WEDNESDAY warm up– 400m Jog 4×12 Deadlift 3×12 Landmine Rotations 3×12 DB Rows 20 Bar MU's for time Metcon– Explode WOD

8.27.13 TUESDAY warm up– 500m Row 5×5 Squat Clean n Jerk (singles) Metcon– "Grace" *note– use approximately 70% of your 1rm for the SCnJ's technique... Read More

8.26.13 MONDAY warm up– 800m Jog 4×12 Back Squat 4×12 Bench Press 4×12 Dips 50 Med Ball GHD Sit Ups…20/14 *note– Still in this hypertrophy... Read More

8.23.13 FRIDAY warm up– 5min Airdyne, 30 Rev Hypers 3×15 Banded Deadlifts (2 shrugs at the top of each rep) 3×15 Chest to Bar Pull... Read More

8.22.13 THURSDAY warm up- 500m Row 3×5 Power Snatch (unbroken) then: EXPLODE MAIN WOD *note- Keep the weight light on the 3×5 but use a... Read More

8.21.13 WEDNESDAY warm up– 800m Jog 3×15 Front Squat 5×15 Banded Standing Shoulder Press 3×15 Close Grip Bench Press 30 HSPU's from paralettes

8.20.13 TUESDAY warm up– 5min Airdyne 5×5 Hang High Pulls 5×5 Heaving Snatch Balance 20 Weighted Ring Muscle Ups *note– Keep the snatch work light... Read More

8.19.13 MONDAY warm up– 500m Row, 2×20 Rev Hypers 3×15 Deadlift 3×15 Chest to Bar Pull Ups (place feet on a bench, put a bar... Read More

8.16.13 FRIDAY warm up– 5min Airdyne 5×15 OHS 5×15 Sott's Press 3×15 DB Tricep Ext. 3×20 GHD Med Ball Sit Ups…20/14 pounds

8.15.13 THURSDAY warm up– 400m Run, 2×20 GHD Sit Ups Mobility– work on obtaining the bottom of the front squat in good position then: 3×5... Read More

8.14.13 WEDNESDAY warm up– 300 Double Unders, 2×20 Rev Hypers then: 5×15 Banded L-Sit Pull Ups (sitting in the band) 3×15 Standing DB Bent Over... Read More

8.13.13 TUESDAY warm up: 400m Run 3 Snatch Complex- 3 Snatch DL, 3 Snatch Hang High Pulls, 3 Hang Squat Snatch…95/65 pounds then: 3×5 OHS... Read More

8.12.13 MONDAY warm up- 500m Row, 2×20 GHD Sit Ups 5×15 Bench Press 5×15 Back Squat 5×15 DB Standing Shoulder Press 5×14 S. Arm Push... Read More

8.11.13 SUNDAY REST DAY *note– If you didn't workout yesterday do LSD run/row or do the Explode Endurance today. Keep in mind how your body... Read More

8.10.13 SATURDAY LSD Run or Row (LSD- long slow distance) or CF Explode mainsite metcon

8.9.13 FRIDAY warm up: 400m Jog, 2×20 Reverse Hypers 10×10 Deadlift 10×10 DB Row 8×10 Strict Pull Up 8×10 Land Mine Rotations *note- We are... Read More

8.8.13 THURSDAY OLYMPIC PRACTICE Warm Up: 400m Run 2×20 Reverse Hypers 3×5 Bar Muscle Ups 10 Clean and Jerk…135/95 (singles) Every 30sec for 15min: 1 Hang... Read More