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WOD- 6/14/12: “KBS Smash Up”

WOD: “KBS Smash Up”

Complete 4 rounds of the following work.  1 Minute Rest between each round.

  • 1 Min. Kettle Bell Swing (24/16kg)
  • 1 Min. Around the World/ 30 Sec each direction. (24/16kg)
  • 1 Min. Kettle Bell Squat (24/16kg)
  • 1 Min. Goblet Press (24/16kg)
**2 Burpee Penalty each time the Kettle Bell is dropped.


WOD- 6/13/12: “Clean and Jump”

WOD: Clean and Jump.”  Every 2 Minutes complete the following exercises AFAHP.  For a total of 10 Rounds.  Scale as needed.

  • 2 Power Cleans (Hang Cleans) (135/85lbs)
  • 4 Box Jumps (24/20in)
  • 2 Power Cleans (Hang Cleans) (135/85lbs)
  • 4 Box Jumps (24/20in)
**Athletes who modify the box jump and do step up will do 2 Footed bar facing Hop


WOD- 6/11/12: “Clean it Up”

WOD:  “Clean it Up”

A1.  Every 2 Minutes Complete the following for 8 rounds. Rest in time remaining

  • 2 Hang Power Clean (135/95)

B1.  Every 3 Minutes complete the following for 4 Rounds.  2 Minute Rest Between Rounds.

  • 30 Wall Balls
  • AMRAP DU’s

Record the number of DU’s each round.

WOD- 6/7/12: “Death by AMRAP”

WOD: “Death by AMRAP”

Complete as many rounds as possible in the 3 Min AMRAP of the following exercises.
  • 3 KBS (heavy)
  • 6 Box Jumps (High)
*2 Min Rest between AMRAP
Complete as many rounds as possible in the 3 Min AMRAP of the following exercises.
  • 6 Box Jumps (High)
  • 6 Thrusters (95/65)
* 2 Min Rest between AMRAP
Complete as many rounds as possible in the 3 Min AMRAP of the following exercises.
  • 6 Thrusters (95/65)
  • 9 Burpees

Getting Your Roll On

Do you want to improve your recovery time, reduce injuries, eliminate tension and scar tissue in your muscles, and improve joint mobility and flexibility….It’s time to use the Foam Roller. What is going on Inside? Here is a quick overview of what is going on…

WOD- 6/5/12: “Tabata This.”

Warm Up:  Sampson Stretch Oh- Pass Throughs/ Shoulder Mobility Good Mornings SKILL: Sumo Dead lift High Pull WOD: “Tabata This.”  Work for 20 seconds, 10 seconds rest. 8 rounds of each individual exercise.  Athlete keeps track of reps each cycle, lowest rep count is recorded….

WOD- 6/4/12: “Lung Burn”

WOD: GV Front Squat, + 12 Min AMARAP

A1.  German Volume Front Squat. Complete 10 Reps, 10 Rounds. 1 Minute Rest Between Rounds

Athlete Self times 1 minute rest.  Work at 50-60% Max.

B1.  12 Min AMRAP. Complete the following three exercises in sequence for as many rounds as possible in 12 minutes.

  • 6 Pull Ups
  • 9 Box Jumps
  • 12 KBS (24/16 kg)
Scale as needed.

WOD- 6/1/12: “Deadly 7”

WARM-UP: Good Mornings Inch worm Sampson Stretch SKILL: Deadlift KettleBell Swing WOD: “Deadly 7” A1.  Deadlift; 5-5-5-3-3-3. Athlete adds weight each round. Work to a heavy 3. Rest between sets as needed. B1. 7 Minute AMRAP. Complete as many rounds of the triplet in 7…

WOD- 5/31/12: “Revenge”

WARM-UP / SKILL: Body Pass Through Oh- Pass Throughs Inch worm w/ push up Sampson Stretch WOD: Power Clean and “Revenge” A1.  5-5-5-3-3-3 Power Clean. Work up to a Heavy 3 Reps. Athlete adds weight each round. B1.  Complete the following Exercises- AFAHP (20-15-10-5 with…