WOD

WOD

WOD

Latest Workouts

26 July 2012

Posted By: Morgan

WOD for Thursday, July 26th 2012

Gymnastics: Knee 2 Elbow 2 x 20, Rope climb 5 x 2, PISTOL 5 X 5(each side)

Strength: Bench Press  7 x 2

WOD = 10 ROUNDS FOR TIME OF: 1 DEADLIFT, 1 POWER CLEAN, 1 FRONT SQUAT, 1 SPLIT JERK @ 175/115 (each movement is performed in succession)
Upper Body Mobility

We are almost through another week Fitness Friends, and I am seeing some incredible improvements on the black mats. It really inspires me to see people challenge themselves to accomplish more than they thought they were capable of, and it is outstanding to witness people overcoming their fears to accomplish their fitness goals. It really is just excercise, but there are some powerful stories that take place on the black mats on a daily basis. Take a minute in class sometime this week, and try to take in some of the awesomeness going on around you. It really is incredible :). Thank you all so much for the hard work you do at our little gym, keep up the good work!

Peace.Tobias.

25 July 2012

Posted By: Morgan

WOD for Wednesday, July 25th 2012

Gymnastics: HSPU 3 X 5(to deficit)  SKIN THE CAT 5 X 5, L-SIT 6 X 15 SEC

Strength: Power Clean 7 x 2

WOD = 5 rounds for time of: 10 hand-release pushups, 10 box jumps, 25 double unders

Lower body mobility

24 July 2012

Posted By: Morgan

WOD for Tuesday, July 24th 2012

Gymnastics: Knee 2 Elbow 2 x 20, Rope climb 5 x 2, PISTOL 5 X 5(each side)

Strength: HEAVY TGU 6 x 1 (each side)

WOD = AMRAP 6 MINUTES OF: 4 SIDE SHUFFLE, 2 KB CLEAN + PRESS (both sides) @ 53/35, 1 DEADLIFT @ 315/185. (side shuffle is lateral movement back and forth across the black mats. use a PAIR of kettlebells for the clean and press.)

Rest 1 minute

AMRAP 6 MINUTES OF : 4 suicide SPRINTS,  5 KB SWINGS  @ 70/44, 1 BACK SQUAT @ 225/135. (sprints are halfway and back, full length and back for the Crossfit area. KB swings should be “perfectly” vertical, focus on opening hips and shoulders completely and control the weight using your core.)
Upper Body Mobility

This is should be a nice, heavy metcon. If you need to modify loads, use weight that is EXTREMELY challenging for your respective level of fitness. Have fun :).

Peace.Tobias.

23 July 2012

Posted By: Morgan

Happy Monday you crazy kids! Back from another summer weekend, and into another week of training and toil on the black mats, Woohoo! We have a few people getting ready for some upcoming competitions, so if you see someone in the back putting in some extra work, make sure you give them a shout of encouragement, and help them  get through that next rep! Here is today’s fun…

 

WOD for Monday, July 23rd 2012
Gymnastics: HSPU 3 X 5( to deficit), SKIN THE CAT 5 X 5, L-SIT 6 x 15 SEC

Strength: Overhead Squat  7 x 2 (modify load as necessary, but focus on mechanics here, even if you are only using PVC. Focus on keeping the torso upright, the elbows locked out, and positive tension both overhead and in your butt and hamstrings at the bottom.)
WOD = ½ TABATA X 3

(ROUND 1 = 2 MINUTES BURPEES, ROUND 2 = 2 MINUTES SITUPS, ROUND 3 = 2 MINUTES Alt. KB snatches @ 44/26) Count all reps for all movements for your workout “score”. Only rest is the 10 second intervals of the Tabata protocol.
Lower Body Mobility

20 July 2012

Posted By: Morgan

WOD for Friday, July 13th 2012

Gymnastics: Knee 2 Elbow 3 x 12, Rope climb 5 x 1, PISTOL 5 X 5(each side)

Strength: Power Clean 5 x 3
WOD = “Fran” 21-15-9 Thrusters @ 95/75, Pullups
Upper body mobility

Some hard work to do today, Fitness Friends :). I advise you to go back and check out the final WOD for this year’s CrossFit Games. I hope it inspires you to come down to the black mats and leave some sweat angels there! Good luck and have fun :). Until next time…

Peace.Tobias.

19 July 2012

Posted By: Morgan

WOD for Thursday, July 19th 2012

Gymnastics: HSPU 5 X 5, SKIN THE CAT 5 X 3, L-SIT 4 x 20 SEC

Strength: Bench Press 5 x 3

WOD = AMRAP 12 MINUTES OF:  ROW 100M, 5 DEAD LIFT @ 225/155, 5 RING DIPS

LOWER BODY MOBILITY: pigeon pose on box, seated quad stretch, straddle stretch

18 July 2012

Posted By: Morgan

WOD for Wednesday, July 18th 2012
Gymnastics: Knee 2 Elbow 3 x 12, Rope climb 5 x 1, PISTOL 5 X 5(each side)

Strength: HEAVY TGU 5 X 2 (each side)

WOD = 8 ROUNDS FOR TIME OF: 10 DOUBLE-UNDERS, 15 SITUPS, 10 MEDBALL SLAMS @ 20/10
Upper Body mobility: tricep roll, partner tricep stretch, pec roll, partner pec stretch

17 July 2012

Posted By: Morgan

WOD for Tuesday, July 17th 2012

Gymnastics: HSPU 5 X 5, SKIN THE CAT 5 X 3, L-SIT 4 x 20 SEC

Overhead Squat  5 x 3

WOD = 6 ROUNDS FOR TIME:  3 PULLUPS, 6 STRAIGHT LEG RAISE, 9 WALL BALL @ 25/16, 12 GOOD MORNING @ 45/25

UPPER BODY MOBILITY

A little tired tonight, and recovering from a successful weekend fight trip. Congrats to Bryan Sanchez for his decisive victory over Stephen Wing at Spirit Mountain Casino. It is really nice to see all that training payoff in a positive way, keep up the good work :). Hope everyone is enjoying a great week of productive training, get some momentum going this week, and be ready to take on “Fran” again this Friday! Until next time…

Peace.Tobias.

16 July 2012

Posted By: Morgan

The World Series of Exercise is officially over, Fitness Friends! If you didn’t get a chance to see any of the action this weekend, check the link HERE. Some pretty amazing athleticism, and work capacity like a MO%^ERFU@#ER!! We will begin training for next year’s games IMMEDIATELY. You can start with this…

WOD for Monday, July 16th 2012

Gymnastics: Knee 2 Elbow 3 x 12, Rope climb 5 x 1, PISTOL 5 X 5(each side)

Strength: KB swing 4 x 10

WOD = 1 BOX JUMP @ 36”/30”, 1 BURPEE, 1 POWER CLEAN + 1 PUSH JERK @ ¾ BW. Perform a 1-5-1 ladder of these movements, increasing the number  x 1 after each round is complete. Perform the rep scheme at the beginning of each minute and then using any additional time to rest. Total work time should be <10 minutes.

Lower Body Mobility

13 July 2012

Posted By: Morgan

It seems only appropriate that we tackle the BENCHMARK of all BENCHMAKRS on Friday the 13th. For you newbies who aren’t familiar, google “Fran”. The go to Youtube and find a few examples of how freakishly fast some guys do this workout. Here’s a good one right HERE. This one is for the ladies right HERE. I mean, it’s only thrusters and pullups, right? Have fun…

WOD for Friday, July 13th 2012

Gymnastics: HSPU 3 X 5, SKIN THE CAT 3 X 3, L-SIT 6 X 10 SEC

Strength: Bench Press 5 x 5

WOD = “Fran” 21-15-9 Thrusters @ 95/75, Pullups

Upper Body Mobility

I’ll be in Salem this weekend cornering for the fight team. Hope you all enjoy some rest and recovery, see you Monday on the black mats :).

Peace.Tobias.

 

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