WoD Blog

C&J&Stuff

Posted by Marvin - February 22, 2012 - Daily Workouts
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Just some paleo nerds talking about paleo stuff

Paleo Challenge

I hope you all have been checking in with your teams and keeping each other honest on those morning donuts and late night chocolate covered whatevers.  =)  We’re almost to the end here!  Hang tough fellow cavemen and cavewomen.  =)

To close out the competition you’ll need to schedule your final dunk.  Our friends at Fitness Wave are going to be back on Saturday March 10th.  Please sign up for your spot on their website.

www.fitnesswavenorcal.com

Strength

  • Work Up to Max C&J or work on technique

WoD

10min AMRAP:
  • 3 Clean & Jerk @ 155#
  • 30 Double Unders

L shaped

Posted by Marvin - February 21, 2012 - Daily Workouts
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Skill

  • As many attempts as you want for max L-sit holds

WoD

15min AMRAP

  • 7 T2B
  • 14 Wall balls
  • 50 Double-unders

Hoppers

Posted by Marvin - February 20, 2012 - Daily Workouts
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Strength

  • 3×8 Good mornings w/ weight

WoD

5 Rounds for Time:

  • 10 SDLHP (95/65#)
  • 10 Lateral burpees over the bar

Quick Chip

Posted by Marvin - February 17, 2012 - Daily Workouts
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Strength

  • Bent Over Row 3X5

WoD

For time:
  • 500M row
  • 1 rope climb
  • 20 push ups
  • 30 Pull ups
  • 40 V-ups
  • 50 Air Squats
  • 400 M Run
This should be unbroken.  Maybe some slow v-ups but the rest can definitely be straight through balls to the wall!
* coach: just start 2 at time on the rower and as soon as someone finishes, another person starts, keep clock running

O/D

Posted by Marvin - February 16, 2012 - Daily Workouts
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Skill/ Strength

  • Snatch Balance 5X3. Emphasis on landing in hole before going up in weight.

WoD

12 min AMRAP Partner Offense/Defense:

  • Defense: 50 Double-unders
  • Offense: Squat Snatch 75/55#
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