08.12.2016

08.12.2016

Dec 07

 

Part A

Strength

(15 min)
Front Squat
5 reps x 3 sets
Rest 2 minutes between sets
build weight over three sets
sightly heavier than last time
Part B

Met Con

“For TIME”
“NECF BENCH MARK”

Karen

For Time

Level: 1

Level: 2

Level: 3

100 Wallballs 150 Wallballs 150 Wallballs
(WB @ 14lb / 8lb) (WB @ 14lb / 12lb) (WB @ 20lb / 14lb)

 

Judge-Marce

Happy Birthday to this awesome human !!!!

07.12.2016

07.12.2016

Dec 06

 

Part A

Power & Speed

(15 min)
Snatch
3 Power Snatch TNG ( EV 90 sec)
*Start at 60% 1rm
5 SETS BUILD AS YOU GO
Part B

Met Con

“AMRAP”
4 Rounds For TIME

Level: 1

Level: 2

Level: 3

5 Power Snatch 5 Power Snatch 5 Power Snatch
10 V Sit up 5 T2B 10 T2B
5 S2OH 5 S2OH 5 S2OH
10 Jump Pull up 5 Pull up 10 Pull up
(BB @ 30kg / 18kg) (BB @ 40kg / 30kg) (BB @ 60kg / 40kg)

 

img_4052-2-min

06.12.2016

06.12.2016

Dec 05

 

Part A

Skill Work

EMOM 4x sets

8 min
odd – 6 Alt high step up odd – 6 Alt pistol squats odd – 6 Alt pistol squats
even – 9 strict rows even – 5 strict pull ups even – 1 strict Muscle up
Part B

Met Con

“QUALITY”
30 min QUALITY AMRAP

All Levels

*15 Burpees
25 Sit ups
35 Wall balls
*45 Cal Row
55 Double unders
60 sec REST
Part C

Cool Down

8 min
5 min Roll out

 

IMG_3710 (2)-min

WOD Scores 06.12.2016

WOD Scores 06.12.2016

05.12.2016

05.12.2016

Dec 04

 

Part A

Strength

18 min
Bench Press
5 reps x 3 sets
Rest 2 minutes between tough sets
build weight over three sets
*between every set of Bench, complete a set of
STRICT PULL UPS, the goal is to complete 30reps total
Part B

Met Con

“AMRAP”
16 min AMRAP

Level: 1

Level: 2

Level: 3

10 Ring Rows 6 Pull ups 6 C2B
8 Push Ups 10 Push Ups 10 HSPU
16 Alt Lunges 16 WTD Step ups 16 Alt Pistol Squats
Part C

Cool Down

8 min
Rotated Floor Twist (60 sec each side)
Standing glute release

 

img_3599-2-min

WOD Scores 05.12.2016

WOD Scores 05.12.2016

03.12.2016

03.12.2016

Dec 02

 

Part A

Strength

(15 min)
Clean

6 min EMOM

4 Power Clean EV MIN
*Start at 60% 1rm
small builds as you go
Part B

Met Con

“20 min AMRAP”
“The Incredible Hulk”

Level: 1

Level: 2

Level: 3

(BB @ 30kg / 18kg) (BB @ 40kg / 30kg) (BB @ 50kg / 35kg)
5 – Deadlifts
5 – Hang Power Clean
5 – Front Squat
5 – Push press
5 – Back Squat
Part C

Cool Down

8 min
200 m Walk
Laying leg hang (2 min)
Sumo Squat (3 min )

 

IMG_4309 (2)-min

WOD Scores 03.12.2016

WOD Scores 03.12.2016

02.12.2016

02.12.2016

Dec 02

 

Part A

Strength

(20 min)
Back Squat
5 reps x 3 sets
Rest 2 minutes between tough sets
all three sets tough
Slightly heavier than last week
Part B

Met Con

“QUALITY”
6 ROUNDS to complete

Level: 1

Level: 2

Level: 3

8 Strict Bar Rows 5 Strict Pull Ups (BD) 5 Strict Pull Ups
20 Walking Lunges 20 Walking Lunges 20 Walking Lunges
30 Russian Twist 30 Russian Twist 30 Russian Twist

 

img_4084-2-min

WOD Scores 02.12.2016

WOD Scores 02.12.2016

01.12.2016

01.12.2016

Nov 30

 

Part A

Strength

15 min
Deadlift
5 reps x 3 sets
Rest 2 minutes between tough sets
all three sets tough
Part B

Met Con

“AMRAP”
12 min AMRAP

Level: 1

Level: 2

Level: 3

40 – Single Skips 20 – Double unders 30 – Double unders
12 KB Swings 12 KB Swings 12 KB Swings
12 Air Squats 12 Air Squats 12 Air Squats
12 Burpees 12 Burpees 12 Burpees
(KB @ 18kg / 12kg) (KB @ 24kg / 16kg) (KB @ 32kg/20kg)
Part C

Cool Down

8 min
200 m Walk
Laying leg hang (2 min)
Sumo Squat (3 min )

 

img_2932-2-min

WOD Scores 01.12.2016

WOD Scores 01.12.2016

30.11.2016

30.11.2016

Nov 29

 

Part A

Strength

18 min
Overhead Squat
5 reps x 3 sets
Rest 2 minutes between tough sets
all three sets tough
*Between  OHS sets practice T2B, aim to hit 3 to 4 perfect reps
Part B

Met Con

“For TIME”
4 Rounds For TIME

Level: 1

Level: 2

Level: 3

6 – OHS 6 – OHS 6 – OHS
8 – Jump Pull ups 8 – Pull ups (BD) 10 – Pull ups
6 – Front Squats 6 – Front Squats 6 – Front Squats
8 – Kip to Tuck 8 – Scaled T2B 10 – T2B
(BB @ 30kg/18kg) (BB @ 40kg/25kg) (BB @ 60kg/40kg)
Part C

Cool Down

8 min
200 m Walk
Stradle Shoulder stretch (60 sec each side)
lunging hip opener (2 min each side)

 

IMG_2551 (2)-min

WOD Scores 30.11.2016

WOD Scores 30.11.2016