WODs

July 02, 2013 Tuesday

Do C2B Pull ups if you have them. Thrusters should be 50% of your 1RM or 60% of your 3RM (from last Friday). Your score will be total rounds plus reps of the triplet.


July 01, 2013 Monday

July Goals!!!

Do 1 Squat Clean (85-90% of your 1RM) on the odd minutes. On the even minutes, AMRAP your Goal for the month of July. Your score will be total reps of your Goal. Please come to class with a new Goal for this month.


June 30, 2013 Sunday

Rest Day

June 29, 2013 Saturday

Partner WOD

In this workout, 1 partner is working at a time. Your team must keep a plate (45/25#) off the ground. If the plate touches the ground, do 20 burpees.


June 28, 2013 Friday

At the beginning of every minute, do 3 burpees. Med Ball weight - 20/14 lbs

You will have 20 minutes to work up to a heavy 3 rep. Take bar off rack.


June 27, 2013 Thursday

Round 1

Round 2

Round 3


June 26, 2013 Wednesday

The deadlift must be touch and go. Work on setting your core at the top of the lift and controlling the weight down and up.

Workout weight for your power cleans will be 40% of your 2 rep max deadlift. Pistols can be modified with a box to sit down to; try and touch and go, as opposed to sit and go.


June 25, 2013 Tuesday

Lumber Yard Suicide/Jerk WOD


June 24, 2013 Monday

You will have 20 minutes to work on technique and work up to a heavy single.


June 23, 2013 Sunday

Rest Day

June 22, 2013 Saturday

Partner WOD in the PARK!

Free Park WOD at Heritage Park in Louisville (NOT Community Park). Bring your water bottle and a friend!!! In this workout you will complete 1 round at a time, while your partner rest. This will be 3 rounds of 3 minutes of work and 3 minutes of rest. The Single Arm DB Thruster will be done with a Kettlebell. You will use the same Kettlebell for all 3 movements.


June 21, 2013 Friday

If you don't have your rope climbs yet, work on your technique/foot work for 10-15 minutes with a coach.

If you don't have Rope Climbs, do 6 Rope Walks.


June 20, 2013 Thursday


June 19, 2013 Wednesday

Do C2B Pull ups if you have them. Rest 2 minutes before starting the next 4 min AMRAP.

You will have 20 minutes to work on form and technique and build up to a heavy single.


June 18, 2013 Tuesday

"Weakness Annie"

A coach will help you figure out a rep scheme for your June goal.


June 17, 2013 Monday

Set boxes/plates up so that the bar is just above your knees in the clean set up position.

Use 30% of your heavy single clean from today.


June 16, 2013 Sunday

Rest Day

June 15, 2013 Saturday

Harvell Partner WOD

Plate carry (45/25 lbs) and 1/2 reps if solo.


June 14, 2013 Friday

Use 50% of your 1 RM deadlift for the deadlifts Modify HSPU with up to 2 Abmats, or use a box to get upside down.


June 13, 2013 Thursday


June 12, 2013 Wednesday

You will have 20 minutes to work up to a 5 rep max.