Reminder: Register for Labor Day classes as events. We are following the Saturday schedule. “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Compare with: 100719 Post time to comments.
Archive for August, 2010
Wednesday: 100901
Posted: August 31, 2010 by Todd Katz in WODsTags: Jackie, Pullups, Row, Thrusters
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UPDATE: LABOR DAY MONDAY WE WILL OPERATE ON THE SATURDAY SCHEDULE. CLASSES ARE ONLINE AS EVENTS. Bench Press: 5-5-5-5-5 Weighted Pullup: 1-1-1-1-1 Post Load for each round to comments: compare to 100611
Monday: 100830
Posted: August 29, 2010 by Todd Katz in WODsTags: Burpees, Situps, Sumo De, Thruster
“Deck of Cards” Spades – Thrusters 95/65 Clubs – Sumo Deadlift High Pull 95/65 Hearts – Burpees Diamonds – Situps Coach’s Notes: With a running clock draw a card from a mixed deck every 30 seconds. The value of the card will determine the number of reps you will attempt. A new card is drawn [...]
Weekly Update
Posted: August 29, 2010 by Todd Katz in Coaches, Facility, General, Nutrition, Proper Form, UncategorizedIt was great getting back to the box this week. The vacation was awesome and I forgot what sleeping in feels like, but it was nice seeing everyone again. With the help of Sarah and Devin this past week, I am going to try and standardize this weekly format into 5 categories: Coach’s Corner, Community, [...]
Saturday: 100828
Posted: August 27, 2010 by Todd Katz in UncategorizedTags: Burpees, Double Unders, hang power cleans, Pushups, Row, Situps, Slam Balls
For Time: 70 double unders 70 situps 60 double unders 60 pushups 50 double unders 50 slam balls 40 double unders 40 burpees 30 double unders 30 Hang Power Cleans 95/65 20 double unders 20 calories rowed 10 double unders 29 burpees Post time to comments:
Warmup: 5 Rounds 10 Foot Partner Med Ball Tosses 20 Foot Bear Crawl WOD: Max Height Box Jump 1-1-1-1-1 Back Squat 5-5-5-5-5 Post WOD: 50 Partner Med Ball Situps Post total load for each round to comments: Coach’s Notes: With med ball partner situps, sit foot to foot. Hold the medicine ball to your chest, [...]
5 rounds 440 meter run 20 pullups 20 Kettlebell swings 2/1.5 pood Post Time to comments:
Wednesday: 100825
Posted: August 24, 2010 by Todd Katz in Uncategorized, WODsTags: Burpees, push press
AMRAP 15 minutes 7 Push Press 115/85 7 Lateral Bar Burpees Post number of rounds completed to comments: Coach’s Notes: Any burpees done in a WOD from this point forward will count toward your daily burpee challenge total.
Tuesday: 100824
Posted: August 23, 2010 by Todd Katz in WODsTags: Deadlift, Double Unders, Pushups, Situps
Double Alternating Tabata… 2 groupings. A) Deadlift 135/95 Situps B) Double Unders Push Ups Coach’s Notes: Alternate, tabata protocol Deadlift and situps … so 20 seconds deadlift, 10 seconds rest, 20 seconds situps… Continue for 8 rounds of each. Then immediately move to the 2nd set of exercises of double unders and pushups. Post total [...]
Monday: 100823
Posted: August 22, 2010 by Todd Katz in Uncategorized, WODsTags: 200 meter run, Box Jumps, med ball wall ball throw
30 med ball wall ball cleans (bookend) 3 rounds 200 meter run 25 box jumps 30/24 30 med ball wall ball cleans (bookend) Coach’s Notes: The med ball / wall ball combo is nothing more than a med ball clean followed by standing up with maximum hip extension into a wall ball throw. Catch the [...]
