Monthly Archives: December 2013

Friday 131206

All-levels WOD/Beginner WOD: Perform two heavy rounds of the complex 5 front squats + 10 back squats (Take the bar out of the rack, re-rack between front and back squats with as little rest as possible) Competition Team WOD: Part… Read more »

Still STOKED!!

Last night, Stoked hosted their annual Stoked Awards. Kevin Pearce spoke, (if you don’t know who he is click his name and see his story, it’s incredible), several ‘Stokers’, aka students in the Stoked program, spoke – it was wall-to-… Read more »

Thursday 131205

All-levels WOD/Beginner WOD: Partner “DT” (Each partner will complete five rounds of the complex: 12 deadlift, 9 hang power clean, 6 push jerk 155/115, alternating rounds with their partner) Competition Team WOD: Part A.  Work up to heavy Power Snatch… Read more »

Wednesday 131204

All-levels WOD/Beginner WOD: A. Front squat 3-3-2-2-1-1-1 B. 1-10 then 10-1: kb swings 24/16, sit ups (1-1, 2-2, 3-3… 10-10, 10-10, 9-9, 8-8… 1-1) Competition Team WOD: REST DAY. CFE WOD: In teams of 3, complete a 12,000m row. You… Read more »

Get Stoked!

All-levels WOD/Beginner WOD: A. Find max height box jump, max distance broad jump, max box jumps in 1 minute (Open standards) B. “Stoked” Fundraiser! (to donate or fundraise click here) 10 Min AMRAP: 3 Pull Ups 6 Burpees 10 Lateral… Read more »

Monday 131202

All-levels WOD/Beginner WOD: 20 minute AMRAP: Bear Complex 95/65 Power Clean Front Squat Jerk Back Squat Behind the neck jerk Competition Team WOD: 30 minutes (30 seconds work/30 seconds rest) Minute 1: Row for calories Minute 2: Wall Balls (25/16#)… Read more »