Comp WOD 10/1/13

1. Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24"
TIME 11:45

2. Skills
OTM x 8:  
10 TTB + 20 DU

3. Pull
3x8 Romanian Dead Lift
155#
175#
185#

Comp WOD 9/30/13

1. Metcon
For Time:
10-8-6-4-2
Squat Snatches, 115#
50 Double unders after every set.
Time 15:40

2. Clean and Jerk
3 sets of:
Squat Clean + Pause Squat + Jerk
(hold bottom pos for 3 seconds)
205#, across

215# squat clean
225# squat clean (FAIL)

BB Shrugged Snatch Cues

1. Starting position
2. Maintain back angle
3. Move knees back, not around knees
4. No arm bend before hips
5. Full hip extension
6. Weight on heels, don't jump forward 
7. Full squat, open hips

Comp WOD 9/28/13

1. Metcon
3 RFT:
30 squat cleans, 95#
30 burpees
30 abmat situps
Time 23:35

2. Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
*Once you fail, restart ladder at 1 and go again.
Total: 1,2,3,4,1,2,3,1,2,3,1,2,3,1,2

Active Recovery

Active Recovery

Row 500m

10-9-8-7-6-5-4-3-2-1
Pull-ups (strict)
Pushups
Sit ups
Squats

Snatch grip DL triples
135#-155#-185#-205#-185#-155#

Snatch pulls, 3 position
185#-155#-135#

Row 500m

Comp WOD 9/25/13

1. Metcon
2RFT:
12 OHS, 95#
12 Burpees
9 Power Snatches, 95#
9 Burpee Box Jumps, 20"
6 Squat Snatches, 95#
6 Burpee C2B
TIME 17:13

2. Big Clean Complex
3 sets of:
3 Position Clean + Push Press 
3 Position Clean + Push Jerk 
3 Position Clean + Split Jerk
135# across

3. Strength
4 x 7 High Bar Back Squats
205#
215#
225#
235#

Comp WOD 9/24/13

1. Metcon
AMRAP 15:
6 HSPU
12 KBS, 70#
200m Run
TOTAL: 5 rounds + 6 HSPU

2. Skills
10 x max unbroken C2B Pull-ups,
1 minute rest between.
TOTAL: 67 reps

3. Bounding
Max height Box Jump w/ 20# vest.
43" PR

Max height box jump
49" PR

Comp WOD 9/23/13

Row intervals :15 on/:15 off x 15
Meters:
141-141-144-146-141
154-136-139-137-136
136-138-132-140-137
Total meters: 2392m

Bench Press 4 x 5
205#

Back Squat 4 x 5
205#-225#-235#-245#

Max Strict Pull-ups x 4
10-8-6-6

Comp WOD 9/19/13

1.  Metcon
For Time:
30 Pull ups
50 Thrusters, 45#
1K Row
TIME 7:14

2.  Snatch Complex
7 sets across of:  
Slow Snatch Deadlift + Hang Squat Snatch + Snatch Balance
115#

3.  Strength
10 x 1 High Bar Back Squat, OTM
275# x 3
285# x 3
295# x 3
300# x 1
305# FAIL

Comp WOD 9/17/13

1.  Metcon
AMRAP 10:
5 Power Cleans, 135#
10 Push ups
15 Air Squats
7 rounds + 5 PC + 10 PU

2. Skills
10 x 10 unbroken box jumps 30"
Time 11:05

Comp WOD 9/16/13

Comp WOD 9/16/13
Open

1. Metcon
"Helen"
3 RFT:
400m Run
21 KBS
12 Pull ups
TIME 10:51

2. Power Snatch 2RM, TnG

135#

3. Power Clean & Jerk Complex 2RM, TnG

205#

Comp WOD 9/13/13

Comp WOD 9/13/13
Open

1. Metcon
"Tosh"
3 RFT:
Run 200m, Rest equal time (0:43-0:50-0:53)
Run 400m, Rest equal time (1:26-1:50-1:45)
Run 600m, Rest equal time (2:47-3:00-2:55)
Total time 16:09

2. Skills
OTM x 12:
Odd: 3-5 Muscle ups (5-5-2-4-3-5) *finished all missed reps at end
Even: 4-6 Squat Therapy (6 across the board)

Comp WOD 9/10/13

Comp WOD 9/10/13
Open

1. Metcon
"Donny"
21-15-9-9-15-21
Deadlift, 205# (scaled from 225#)
Burpees
TIME 22:24

2. Skills
10 RFT:
30 unbroken Double Unders. Complete 30 unbroken double unders. Rest as little time between sets as possible. If you miss a rep, that set doesn't count. restart that set and continue till you finish 10 sets.

TIME 17:00 (ouch)

Comp WOD 9/9/13

Comp WOD 9/9/13
Open

1. Metcon
1.2.3.4.5... continue as high as possible, alternating between:
Power Clean, 205#
Muscle up
5 full rounds + 1 Power Clean

2. Snatch 5x1 at 90%
115# x 3
120# x 2 FAIL

3. Front Squat
10 x 1, OTM
225# x 5 rounds
230# x 4 rounds
235# x 1 round

Comp WOD 9/7/13

Comp WOD 9/7/13
Open

1. Metcon
5RFT:
400m Run
30 Wall Balls, 20#
TIME 21:50

CFW 9/4/13

CFW 9/4/13

1. Metcon
Open 13.4
AMRAP 7:
3 Clean & Jerk 135#
3 T2B
6 Clean & Jerk 135#
6 T2B
9 Clean & Jerk 135#
9 T2B
12 Clean & Jerk 135#
12 T2B

Finished 10 reps of C&J in round 12
46 Total reps

2. Snatch Complex
Max Snatch from Low-Hang
95#
115#
135# PR*
145# FAIL

 

Comp WOD 9/3/13

Comp WOD 9/3/13
Open

1. Metcon
"Satan's Whiskers"
3 RFT:
10 C2B
10 Front Squats, 165#
10 Burpees
TIME 8:40

2. Skills
OTM x 20
Odd: 10 Heavy Wall Balls, 20# (dropped to 6-8, then 5)
Even: 40 Double Unders (dropped to 30, then 20-30)

Comp WOD 8/31/13

Comp WOD 8/31/13
Open
1. Metcon
AMRAP 20:
8 Burpees
8 T2B
8 Box Jumps, 24"

10 rounds + 8 burpees + 6 T2B

Comp WOD 8/29/13

Comp WOD 8/29/13
Open

1. Metcon
"Sugar Daddy"
21-15-9
Deadlift, 225#
400m Run
TIME 11:37

2. Squat Clean and Jerk
5 x 1, OTM at 85%
190# across

Comp WOD 8/28/13

Comp WOD 8/28/13
Open

1. Metcon
"Black & Blue"
5 RFT:
10 Power Cleans, 135#
10 Burpees
TIME 10:45

2. Clean and Jerk
3x1 across at 90%
205# across

Comp WOD 8/26/13

Comp WOD 8/26/13
Open

1. Metcon
"Ultimate Warrior" (Modified)
12-9-6
Thrusters, 115#
Bar Muscle ups
TIME 7:35

2. Squat Snatch
3x1 across at 90%
115#
125#
135# PR*

Comp WOD 8/23/13

Comp WOD 8/23/13
Open

1. Metcon
"Randy"
75 Power Snatches, 75#
TIME 7:32

2. Skills
OTMx12
Odd: 3-5 Squat Therapy (5 across the board)
Even: 3-5 Muscle ups (5-3-3-3-3-4)

Comp WOD 8/22/13

Comp WOD 8/22/13
Day 1
Open

1. Metcon
"Jerry"
For time:
1 mile Run
2K Row
1 mile Run
TIME 26:51

2. Snatch Technique Work
1 rep at 75%, OTM x 12
75# x 4
95# x 5
115# x 3

3. Strength
3x5 Front Squat
205#
225#
230# x 4 reps

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