W.O.D.

  • Sunday July 24th


    Southies kickin it at the 2016games


    WOD

    AMRAPx21
    15 GS Box Jumps 24/20
    10 Power Snatch 75/55
    10 Burpees
    15 KBS 1.5/1

    Fitness
    15 Step Ups
    10 Power Snatch 65/45 45/35
    10 Burpees
    15 KBS 1/25

  • Saturday July 23

    WOD

    15.4

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Men clean 185 lb.
    Women clean 125 lb.

     Then

    EMOM x12 climbing
    Hang Power Clean
    *Heavy as possible

  • Friday July 22

    Hydrate Hydrate Hydrate.  Temps are hot which means a super hot box. Stay hydrated..


    WOD

    "Nancy"
    5 RFT of
    Run 400m
    15 OHS 95/65

    or

    "Helen"
    3 RFT of
    Run 400m
    21 KBS 1.5/1
    12 Pull Ups

  • Thursday July 21st

    WOD

    Rest Day
    Open/Active Recovery

    North 11-1 and 530-7pm
    South 11-1 and 5-630pm

  • Wednesday July 20th


    Denny Hawkins 2016 CF Games


    WOD

    Tabata Something Else
    :20/:10 and 8 intervals each of
    Pull Ups
    Push Ups
    Sit Ups
    Squats

    *This workout will be scored by your lowest set of each movement.

  • Tuesday July 19th

    WOD

    15.1 and 15.1(b)
    AMRAPx9
    15 TTB
    10 Deads 115/75
    5 Snatches 115/75

    6:00 establish 1 RM
    Snatch (any method)

  • Monday July 18th

    WOD

    Strength
    Back Squats
    3-3-3-3-3

    Conditioning
    "Duece-Duece"
    22 TTB
    22 C&J 115/85
    200m Sprint

    Rest 2:00

    22 Thrusters 115/85
    22 Pull Ups
    200m Sprint

    The first triplet is pull from the masters competition this week at the games. Both of these are all out sprints and should be less than 4:00 each which is the cap at the games. 

  • Sunday July 17th

    WOD

    Rest Day
    Closed

  • Saturday July 16th

    WOD

    AMRAPx20
    9 Deadlifts 245/165
    Run 400m
    5 Muscle Ups (B/R)

  • Friday July 15th

    WOD

    Chipper
    10 Front Squats 155/105
    20 HSPU
    30 Burpees
    40 GS Box Jumps 24/20
    50 Wallballs
    40 GS Box Jumps
    30 Burpees
    20 HSPU
    10 Front Squats 155/105

  • Thursday July 14th

    WOD

    Strength
    EMOMx10 Climbing moderate/heavy
    Clean and Jerk

    Conditioning
    AMRAPx13
    10 OHS 95/65
    20 II Unders
    200m Run



  • Wednesday July 13th



    Well its in the books. "Fran" is in the books for another year. Great job on all the PR's.



    WOD
    Rest Day
    Open/Active recovery hours

    North 11-1 and 530-7pm
    South 11-1 and 5-630pm

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