Author Archives: Rick

Friday – 2.27.15 – 15.1

W.O.D. Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches   (M 115 lb. /  F 75 lb.) Workout 15.1a 1-rep-max clean and jerk   6-minute time cap    


Thursday- 2.26.15- Snatches & couplet

Strength: EMOM 10 Rounds 1 Squat snatch @80% WOD: Metcon: 30 wall ball 20#/14# 15 chest to bar 20 wall ball 10 CTB 10 wall ball 5 CTB


Wednesday- 2.25.15 – Back squats & Triplet

Strength: EMOM for 6 rounds 3 back squat @70%– move fast WOD: 5 rounds 12 Cal on rower 9 Box jump overs 24″/20″ 6 Deadlift 225/155


Tuesday – 2.24.15 – Grace

Skill work Power clean to Push jerk WOD Grace  30 reps: Clean & jerk @135/95 **5 burpess on the minute** Perform 30 clean and jerks and at the top of each minute, complete 5 burpee until your 30 reps are done.  Wod starts with 5 burpee


Monday – 2.23.15 – Cleans & AMRAP

WARM UP: 3 Rounds 5 Empty bar good mornings 10 Empty bar power cleans 15 Empty bar front squats STRENGTH: Every 45 Seconds for 8 sets – 1 Power Clean Drop – 1 Squat Clean @ 80% of your PC max W.O.D. AMRAP 8 Mins 20 Bar Facing Burpees 20 Power Snatch 95/65lbs 20 Pull


OG 10-12


Saturday – 2.21.15 – Partner WOD

    KETTLEBELL HEAD – Nice work Carl!   W.O.D Teams of 2 AMRAP 20 1 Rope Climb 10 Burpee Pacer – 10 Slam Ball (40/20)/20 Abmat Sit Up/30 Double Under


Friday – 2.20.15 – Front Squats + Couplet

Daily Read:  You can compete at any age stories – Breaking Muscle   The Open is upon us….ARE YOU SIGNED UP?!     Strength: E2MOM x 12min 5 Front Squat – 80% W.O.D AMRAP 7 7 KB Swing (Crx 70/53 – Rx 53/35 – L1 35/26) 7 Box Jump (24/20)  


Thursday – 2/19/15 – Bench Press + AMRAP

Daily Read:  Some low back mobility for you deadlift crazies – Mobility WOD           Strength: Bench Press 5×3 (Compare to 1/29/15) W.O.D AMRAP 20 12 Body Weight Walking Lunge Steps 10 Shoulder to Overhead (Crx 115/85 – Rx 95/65 – L1 65/45) 8 Ring Dip Finisher: 3 Min. High Plank (30


Wednesday – 2.18.15 – Deads & couplet

Warmup Slow 7 min amrap 10 empty bar good mornings 10 abmat situps 30 double unders Strength  Touch n’ Go Deadlift 1×6 @65% 1×5@75% 1×4@85% 1×1@95% WOD For time (10 min cap) 15 thruster 75#/55# 15 CTB pullups 12 thruster 95#/65# 12 CTB pullups 9 thruster 115#/75# 9 CTB pullups 6 thruster 135#/95# 6 CTB