Category Archives: Strength Training

WOD 4-16-2015

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Warm-up (No Measure) 3 Rounds NFT (not for time): 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 air squats 6 Ring Rows Metcon: 20-Minute AMRAP of Mary (AMRAP – Rounds and Reps) 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Keep track of your time Originally posted 2015-04-16 11:39:47.

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WOD 4-13-2015

Warm up Row 400m 10 push ups 20 air squats 30 bridges WOD: 21 min AMRAP reps:21-15-12-9x chin ups Back squat (135/65) **every 3 rounds perform 30 situps Originally posted 2015-04-13 16:19:57.

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WOD 4-12-2015

Warm-up 5 minute AMRAP 15 seconds Partner one walks in a plank position,Partner two holds partner 1 ankles 15 circles to the front and back(shoulders) 15 huggers 15 air squats Metcon (Time) 120 pull ups 120 plate ground to overhead 45/25 120 burpees 120 deadlifts (185/95) 120 box jumps 800m run Originally posted 2015-04-12 11:27:16.

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WOD 4-10-2015

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Warm-up 5 minutes of Double Under Practice Double Under Practice (No Measure) Weightlifting EMOTM 5 reps Push Press (5X5 increase 5lbs from last session ) Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 10 Overhead Squats (115/65) 50 Double Unders (150 singles) EMOTM: (Every Minute On The Minute) AMRAP: As Many Reps (sometimes Rounds) as Possible Originally posted 2015-04-10 […]

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WOD 4-9-2015

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Warm-up 3 Rounds NFT (not for time) 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 Ring Rows Metcon (Time) *25 minute time cap “Wittman” 7 Rounds For Time 15 KB Swings (24/16) 15 Power Cleans (95/65) 15 Box Jumps (24″/20″) U.S. Army Sergeant Jeremiah Wittman, 26, was killed on February 13, 2010. Originally posted 2015-04-09 13:20:02.

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WOD 4-8-2015

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Warm-up (No Measure) *8 minute time cap 3 Rounds NFT (not for time) of: 15 Calorie Row 15 Hand release Push-ups (on down release your hand away) 30 Hollow Rocks: Lie down face up with your arms and legs both extended and about one foot off the floor. Then, much like a rocking chair, start moving back and forth while […]

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WOD 4-6-2015

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Warm-up 3 Rounds NFT (not for time) of: *8 minute time cap 16 PVC Thrusters 12 Ring Rows 200m Jog Weightlifting *15 minute time cap Back Squat (5×5 increase 5lbs from last session ) Metcon (Time) *15 minute time cap 50-40-30-20-10 Wall Balls (20/14) Ab mat Sit-ups How to do a abmat sit up How to do a wall ball […]

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WOD 4-4-2015

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Sets: tabata Reps: 20 on 10 secs off 3 minutes rest between sets Intensity: beginners Process RX: do exercise as prescribed repetitions warm up 1 sets: 30 seconds march in place 20 air squat 20 seconds huggers: Move your arms forward and then reverse 20 sec tri over head extensions Workout: air squat pushups crunches mountain climber med ball clean […]

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WOD 4-2-2015

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Reps: 21-15-9x reps, for time Intensity: beginners Process – do as  prescribed. warm up: Walk 400m 1/4 of a mile about 4 blocks 25 jumping jacks 25 butt kicks (run in place heel to butt) 15 seconds huggers 15 seconds Wrist rolls 15 seconds Neck rolls Arm circles back clock wise and counter clock Workout: Med Ball Clean Chair Dips […]

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WOD 4-1-2015

Sets: 1 for time Reps: 75x shots For time Intensity: beginners Process RX: this means do 1 round of prescribed repetitions warm up 3 sets: 30 seconds march in place 15 air squat 15 seconds huggers: Move your arms forward and then reverse, (forward in a hugging manner and reverse in a stretching manner first let arm on top than […]

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