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Archives: Running

Tuesday, June 7, 2020

At Home WOD:

3 rounds for time of:

Run 800m
40 Milk Jug Thrusters

 

WOD:

3 rounds for time of:

Run 800m
21 Thrusters – 95#/65#

 

Coach’s notes:

Post time to complete to comments

WOD Leaderboard
Comments: 2

Saturday, June 6, 2020

At Home WOD

“846” – In memory of George Floyd

In Partners complete for time:

141     Milk Jug Lateral Raises (total)

            Run 400m

141     Broad Jumps (total)

            Run 400m

141     Milk Jug Push Press (each)

            Run 400m

141     Squats (each)

            Run 400m

141     Milk Jug Swings (each)

            Run 400m

141     Meter Bear Crawl (each)

___     Run 400m

846

WOD:

Complete for time:

141     Bent Over Dumbbell Row 

            Run 400m

141     Broad Jumps

            Run 400m

141     Dumbbell Push Press

            Run 400m

141     Squats

            Run 400m

141     Dumbbell Swings

            Run 400m

141     Meter Bear Crawl

___     Run 400m

846

Coach’s notes:

Post time to complete to comments. For individual WOD, use 25#/15# dumbbells.

WOD Leaderboard
Comments: 1

Tuesday, June 2, 2020

At Home WOD and WOD:

10 Sets of:

30 second hill sprints
2:30 Rest

Coach’s notes:

Post times for each set and total working time to comment.

WOD Leaderboard
Comments: 1

Sunday, May 31, 2020

At Home WOD:

A. For time complete:

50 ft. Handstand Walk
30 Dowel Clean and Jerk
100 ft. Broad Jump
30 Dowel Front Squat
150 ft. Bear Crawl
30 Dowel Push Jerk
Run 1 mile
REST 2:00

B.Run 800m

WOD:

A. Work to your heaviest 8RM Clean and Jerk in 15 minutes.

B. For time complete:

50 ft. Handstand Walk
15 Clean and Jerk
100 ft. Broad Jump
15 Front Squat
150 ft. Bear Crawl
15 Push Jerk
Run 1 mile
Note:  For Weightlifting movements use 75% of your 8RM from A.      

Coach’s notes:

For At Home WOD post time to complete A and B. For WOD post load for A and time to complete B to comments.

WOD Leaderboard
No Comments

Friday, May 29, 2020

At Home WOD:

5 rounds for time of:

Run 400m
20 Double Milk Jug Overhead Squats

WOD – “Nancy”

5 rounds for time of:

Run 400m
15 Overhead Squats – 95#/65#

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Thursday, May 14, 2020

At Home WOD

5 rounds for time of:

Run 400m
Handstand Walk 50 ft.

WOD:

  1. Hang Power Snatch – 3 reps X 5-7 working sets, rest approx. 120s
  2. Hang Squat Snatch – 2 reps X 5-7 working sets, rest approx. 120s

Coach’s notes:

Post time to complete At Home WOD and loads for all sets of WOD to comments.

WOD Leaderboard
Comments: 1

Tuesday, April 28, 2020

At Home WOD and WOD:

Run 400m

Run 800m

Run 1600m

Coach’s notes:

Runs can be done in any order. Rest between as needed. Post times to complete to comments.

WOD Leaderboard
Comments: 7

Tuesday, April 21, 2020

At Home WOD

5 rounds for time of:

Run 400m
17 Milk Jug Raises

WOD

A.  Front Squat – 4 reps @ 31X1 X 6 sets, rest 90-120s

B.  Spend 10-15 minutes on front and back scales

 

Coach’s notes:

Post time to complete At Home WOD and loads for all sets of front squat, plus notes for scales to comments for WOD.

WOD Leaderboard
Comments: 12

Wednesday, October 16, 2019

1 round for time of:

Run 800m
50 Bench Press – 135#/95#
Run 800m
50 Pull-ups
Run 800m
50 Back Squat (from floor) – 135#/95#

Coach’s notes:

Enjoy some of our last times outside! Post time to complete to comments.

WOD Leaderboard
Comments: 6

Monday, October 7, 2019

5 rounds for time of:

Run 400m
10 Dumbbell Front Squats – 50#/35#/hand
35 Double Unders

Coach’s notes:

Post time to complete to comments

WOD Leaderboard
Comments: 16