Thursday, April 28, 2016

Thursday 4/28/16 WOD

It's Olympic lifting Thursday!

Skill: snatch balance 

Strength
3 strict press
2 push press
1 jerk

WOD:
Baseline
3 rounds

Wednesday, April 27, 2016

Wednesday 4/27/16 WOD

5 rep max back squat
3 rep max front squat
1 rep max OH squat

KB swing ladder
15 min AMRAP
10,15,25,50

 

Tuesday, April 26, 2016

Tuesday 4/26/16 WOD

"Congo Line"
Bench & pull-ups
5 rounds

Upper body assistance work
Tris, upper back, shoulders and biceps

Challenge:
Bottom to bottom Tabata squats 8 rounds


Monday, April 25, 2016

Monday 4/25/16 WOD

Strength:
Deadlift

Skill:
Muscle up

WOD:
King Kong
1 deadlift @ 455/275
2 muscle ups
3 cleans @ 250/155
4 HSPU
3 rounds

...OUCH!  RX or closest to RX gets free swag!   

 

Saturday, April 23, 2016

Jimmy's last WOD

It's never easy saying goodbye to good people.  Today Jimmy ran his last scheduled WOD with a great crew.  We wish him all the best...and hope he comes back for some guest appearances.  

Thank you for all you have done at FC, Jimmy!  You will be missed and we wish you the best of luck!  



 

Wednesday, April 20, 2016

Monday, April 18, 2016

Tuesday 4/19/16 WOD

Strength:
Bench press
65%-75%-85-75

WOD:
6 rounds
10 ring dips
10 pull-ups
10 box jumps




Thursday, April 14, 2016

Thursday 4/14/16 WOD

Strength of choice 

Skill of choice 

Make-up WOD
Or
Partner WOD
Teams of 2
100 pull-ups 
100 push-ups 
100 sit-ups
100 squats

Wednesday, April 13, 2016

Wednesday 4/13/16 WOD

Strength:
Squat
5x3

Skill:
Handstand push-ups

WOD:
4 rounds of:
100 ft plate OH lunges
30 box jumps @ 24"
20 wall ball shots
10 handstand push-ups

Monday, April 11, 2016

Tuesday 4/12/16 WOD

Strength:
Floor press
5x5

Skill:
Muscle-up progression 

WOD:
3 rounds
300 m row 
21 KB swings
12 Pull-ups

Monday 4/11/16 WOD

WOD 1
Bear Complex
7 sets of 7 rounds
1 power clean
1 front squat
1 push press
1 back squat
1 push press

WOD 2
40-30-20-10
Double unders 
Sit ups

Thursday, April 7, 2016

Thursday 4/7/16 WOD

Strength of choice 

Skill:
Double unders

WOD
For time
30 kb swings
40 box jumps 
50 wall ball
100 double unders

Wednesday, April 6, 2016

Wednesday 4/6/16 WOD

Strength
Deadlift
6x1

Skill of choice

WOD:
5 rounds
300m row
5 deadlifts
7 bar over burpees

 

Tuesday, April 5, 2016

Tuesday 4/5/16 WOD

Strength:
15 minutes to
Find 1RM 
Push jerk

Skill:
HSPU

WOD:
5 rounds 
5 HSPU
10 T2B
15 Box jumps



Monday, April 4, 2016

Monday 4/4/16 WOD

Strength:
Front squat
Find 1RM 

Skill:
muscle-up 

WOD
21-15-9
Front squat
Ring dips

Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...