W.O.D. – Workout of the Day


April 25 2014


Announcements

  • VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! April 26th and 27th CLICK HERE FIRST 10 SIGN UPS WILL HAVE AN EXTRA SESSION WITH HENRY ROJAS!
  • *REMINDER WE ARE CLOSED THIS WEEKEND DUE TO THE SEMINAR!
  • B.STRONG LLS Man of the Year FUNDRAISER WOD SATURDAY May 17th! SIGN UP BY MONDAY APRIL 29TH for Tshirt the day of event!!
  • BEACH WOD and BBQ Saturday May 31st!  CLICK HERE
  • FREE Invitational Multi box Throwdown @ CrossFit ATR CLICK HERE

SWOD

A1) Tempo Good Mornings 4×8 40X0

A2) Tempo AB Rollouts 4×8 40X0

Rest 30 seconds after A1, and A2, to transition

WOD:

800m run

10KB Swings (70/53)

20 Goblet Squats (70/53)

400m run

15KB Swings

15 Goblet Squats

200m run

20KB Swings

10 Goblet Squats

April 24 2014


Announcements

  • VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! April 26th and 27th CLICK HERE FIRST 10 SIGN UPS WILL HAVE AN EXTRA SESSION WITH HENRY ROJAS!
  • B.STRONG LLS Man of the Year FUNDRAISER WOD SATURDAY May 17th! SIGN UP BY MONDAY APRIL 29TH for Tshirt the day of event!!
  • BEACH WOD and BBQ Saturday May 31st!  CLICK HERE
  • FREE Invitational Multi box Throwdown @ CrossFit ATR CLICK HERE

SWOD

Wendler Program Notes:

Determine your “base number”.  Base number= 90% of your (1RM +20lbs).

“+” denotes do that number of reps and then as many as you can until failure

Deadlift: 5,3,1

Set 1: 5 reps at 75% of base number

Set 2: 3 reps at 85% of base number

Set 3: 1+ reps at 95% of base number

WOD:

15 Pullups

20 Toes to Bar

25 Hand Release Pushups

4 Rounds for time

April 23 2014


Announcements

  • VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! April 26th and 27th CLICK HERE FIRST 10 SIGN UPS WILL HAVE AN EXTRA SESSION WITH HENRY ROJAS!
  • B.STRONG LLS Man of the Year FUNDRAISER WOD SATURDAY May 17th! SIGN UP BY MONDAY APRIL 29TH for Tshirt the day of event!!
  • BEACH WOD and BBQ Saturday May 31st!  CLICK HERE
  • FREE Invitational Multi box Throwdown @ CrossFit ATR CLICK HERE

SKILL: Muscle ups and progressions. Rings or Bar. (15 min)

WOD:

AMRAP 4 min

400m run

Max Front Squats

Rx: 135/95 RxA: 155/115

rest 2 min

AMRAP 4 min

400m run

Max Hang Cleans

Rx 135/95 RxA: 155/115

rest 2 min

AMRAP 4 min

400m run

Max Bar Facing Burpees

April 22 2014


Announcements

SWOD

Push Press 6×2 AHAP

WOD

EMOM 9 min

Minute 1: 1 Power Snatch/3 OHS

Minute 2: 2 Power Snatch/2 OHS

Minute 3: 3 Power Snatch/1 OHS

Minute 4: 1 Power Snatch/3 OHS

Minute 5: 2 Power Snatch/2 OHS

Minute 6: 3 Power Snatch/1 OHS

Minute 7: 1 Power Snatch/3 OHS

Minute 8: 2 Power Snatch/2 OHS

Minute 9: 3 Power Snatch/1 OHS

Rx: 115/85 RxA: 135/95

*60 seconds to complete movements for that assigned minute.  If you run over, finish the round and sit out remainder of next minute, until next minute.  You lose a point for the minute you ran into.

 

April 21 2014


Announcements

SWOD

Wendler Program Notes:

Determine your “base number”.  Base number= 90% of your (1RM + 20lbs).

“+” denotes do that number of reps and then as many as you can until failure

Back Squat: 5,3,1

Set 1: 5 reps at 75% of base number

Set 2: 3 reps at 85% of base number

Set 3: 1+ reps at 95% of base number

WOD

AMRAP 7 min

400m row

12 Thrusters (95/65)

rest 3 min

AMRAP 7 min

10 Deadlifts (185/135)

15 Pullups

20 UNBROKEN Double Unders (sub 60 unbroken singles)

April 19 2014


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Announcements

Skill: HSPU, Handstand Holds for 10 mins

WOD:

10 KB Swings (53/35)

10 Box Jumps (24/20)

10 HSPU

400m run

3 rounds for time

Rx: Kipping HSPU

RxA: Strict HSPU

April 18 2014


Announcements

SWOD

A1) Tempo Ring Rows 4×8 40X0

A2) Tempo Diamond Pushups 4×8 3020

Rest 1 min after A2

WOD

EMOM 12min

4 Hang Squat Cleans

Rx: 135/95

RxA: 155/115

April 17 2014


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Announcements

SWOD

Wendler Program Notes:

Determine your “base number”.  Base number= 90% of (your 1RM +20lbs).

“+” denotes do that number of reps and then as many as you can until failure

Deadlift: 3×3

Set 1: 3 reps at 70% of base number

Set 2: 3 reps at 80% of base number

Set 3: 3+ reps at 90% of base number

WOD

5 Bar Muscle ups (Sub 10 CTB Pullups)

10 Burpee Ball Slams (30/20)

20 Double Unders (60 singles)

200m run

4 Rounds for time

April 16 2014


Announcements

Skill: Double unders and drills practice for 10 minutes

WOD

AMRAP 8 minutes

30 Wall Balls (20/14)

15 Toes to Bar

rest 1 min, then

800m run for time

April 15 2014


Announcements

SWOD

Push Press 6×2 AHAP

WOD

21-15-9

Front Squats

KB Swings

Rx: 135/95 and 53/35

RxA: 155/115 and 70/53