Monthly Archives: November 2013

Friday 131122

All-levels WOD/Beginner WOD: A. Deadlift 3-3-3-3-3 B. TABATA THIS 8 rounds at each exercise where one round is 20 seconds work, 10 seconds rest. Score is total reps + calories rowed: Row, squat, pull up, push up, sit up Competition… Read more »

Thursday 131121

All-levels WOD/Beginner WOD: Power clean + Push Jerk 5-5-5-5-5 Competition Team WOD: Part A. 10×1 Back Squat, rest 75-90 s between sets Part B. 3×2 reps Front Squat (Photo credit: Alex Robleto) My new favorite winter activity Strength imbalances: How… Read more »

Wednesday 131120

All-levels WOD/Beginner WOD: A. Perform four heavy rounds of the complex 3 front squats + 6 back squats (Take the bar out of the rack, re-rack between front and back squats with as little rest as possible) B. 10 minute… Read more »

Belle of Bayside

This Sunday, November 24th we have members competing in the 2nd Annual Belle of Bayside competition. It is an all girls event, and this year it is offering both RX and scaled divisions. The event is largely geared toward new… Read more »

Tuesday 131119

All-levels WOD/Beginner WOD: “FIGHT GONE BAD” Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) kettlebell swing 24/16 (Reps) Box Jump: 20″ box (Reps) Push-press: 75/53 pounds (Reps) Row: calories (Calories) 1 minute at each station, rest 1 minute between rounds,… Read more »

Monday 131118

All-levels WOD/Beginner WOD: 21-15-9 Deadlift 185/135 & Burpee over the bar Competition Team WOD: Part A1. Bench/Floor Press 5×6-8 reps (3111 tempo), rest 30 seconds Part A2. AMRAP strict pull ups, rest 2 minutes Part B. 3 rounds for time:… Read more »