Warm up: 500 meter row / 30 sit ups
- Every 2 minutes for 6 sets:
50′ handstand walk + 10 goblet squats
2. 6 Rounds for time:
12 Wallballs
12 Calorie row
Wallball
WOD Friday December 6th
Warm up: 50 kb figure 8’s
- Every 3 minutes for 5 sets:
6 Deadlifts + 6 Broad jumps ( Set a mark and hit it every time )
2. Every 3 minutes for 5 sets:
12 Wallballs
12 / 8 Calorie Bike
12 Wallballs
Each set is for time. Don’t be a baby.
WOD Wednesday October 30th
Warm up: Get ready to lift weights
12 Rounds for time of:
1 Pretty heavy snatch (Snatch guys, snatch. Can we do power snatches? Did I stutter?)
10 Box jumps
5 Strict Pullups
10 Wallballs
WOD Monday October 21st
Warm up: Bike, row or run for 2 minutes / then two rounds of 8 Kang squats / 12 sit ups
- Back Squat: 5 x 4 @ 80%
2. For time:
60 Double unders
30 Wallballs
15 Bar Muscle ups
30 Wallballs
60 Double unders
WOD Monday October 22nd
Warm up: 2 minutes on a rower / bike / running etc.
then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats
- Every 3 Minutes for 18 minutes:
Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2
Sets: 4 – 6: Back squat x 2 + 4 Broad jumps + Back squat x 2
* The jumps should be close to max effort. Jump high, jump far.
2. For time:
30 Toes to bar
60 Wallballs
30 Toes to bar
WOD Monday October 15th
Warm up: 2 minutes on a rower / bike / running etc.
then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats
- Every minute on the minute for 21 minutes:
First 10 minutes:
Odds: Front squats x 2 reps
Evens: One power clean and jerk
Rest one minute and add some weights
Second 10 minutes:
Odds: Back squat doubles
Evens: One power clean
*Guys this is the same workout from last week, it’s not a typo. We are doing the exact same rep scheme but you are putting more weight on the barbells. Yes that’s a thing.
2. For time:
30 Wallballs
60 Toes to bar
30 Wallballs
WOD Wednesday July 18th
Warm up: 2 minutes of jump rope / 12 Burpees
NUTTS Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009.
He is survived by his parents, Richard and Ethel Jane. First posted May 28, 2010 |
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For time |
WOD Tuesday June 26th
Warm up: Jerk technique practice
- Power clean + jerk pyramid
Partner up with someone:
Start with a weight that is fairly challenging and do 1 power clean + 5 jerks
Have your partner add 5-10 lbs to your bar on each set until you reach one rep, then work back down in weight while increasing your reps back up to 5.
Example: 115 x 5 / 125 x 4 / 135 x 3 / 145 x 2 / 155 x 1 / 145 x 2 / 135 x 3 / 125 x 4 / 115 x 5
This pyramid will be done twice, you will have 30 minutes to complete 2 sets per partner.
2. For time:
20 Pullups
40 Wallballs
20 Pullups
WOD Monday June 18th
Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds
- Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats
2. As many rounds as possible in 4 minutes of:
2 Wollymockers
20 Situps
Rest 1 minute
As many rounds as possible in 4 minutes of:
10 Pullups
10 Thrusters @ 135 / 93
Rest 1 minute
As many rounds as possible in 4 minutes of:
10 Lateral barbell jumps
10 Power cleans @ 135 / 93
WOD Tuesday June 5th
Warm up: 200 meter run / 30 ball slams
- 20 minutes to complete 5 work sets of: 3 Strict press + 3 Push press ( Don’t count your warm up sets)
2. For time:
30 Sit ups
28 Wallballs
26 Double leg mountain climbers
24 Sit ups
22 Wallballs
20 Double leg mountain climbers
18 Sit ups
16 Wallballs
14 Double leg mountain climbers
12 Sit ups
10 Wallballs
8 Double leg mountain climbers
6 Sit ups
4 Wallballs
2 Double leg mountain climbers
