April 28, 2013

WODs

Thursday WOD – 071317

Sue and Lynne

Sue and Lynne

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.

LIL’ BEASTS SUMMER PROGRAM
1st session starts TODAY at 9am!! Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

WORKOUT OF THE DAY

Wellness
1. Deadlift: 4×6 @30X0 – Rest 3:00

2. 5 Rounds @85% effort
0:30 Single Unders
0:30 RKBS 35/26
0:30 Knee Raises
0:30 Burpees
2:00 Rest

Fitness
1. Deadlift: 4×6 @30X0 – Rest 3:00

2. 5 Rounds @85% effort
0:30 Double Unders
0:30 RKBS 53/35
0:30 TTB
0:30 Burpees
2:00 Rest

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Row
2:00 Bike
1:00 Single Unders
0:20 1-arm FLR on Rings per arm
100′ Front Rack Carry per side

Wednesday WOD – 071217

Bootcamp at Eastover Farm!

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.

LIL’ BEASTS SUMMER PROGRAM
1st session starts TODAY at 9am!! Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

WORKOUT OF THE DAY

Wellness
1a. Back Squat 8,6,6,5,5 @30X1, rest 2:00
1b. Pushups 5×10 @30X1, rest 2:00

2. With a Partner, Bike for calories
:30 ON, :05 Transition, repeat for 16 intervals
Rest for 2:00 and repeat.

Fitness
1a. Back Squat: 8,6,6,4,4 @30X1, rest 2:00
1b. Bar Dips 8,6,6,4,4 @30X1, rest 2:00

2. With a Partner, Bike for calories
:30 ON, :05 Transition, repeat for 16 intervals
Rest for 2:00 and repeat.

Performance
STRENGTH
1a. Back Squat: 7,5,5,3,3 @30X1, rest 2:00
1b. Ring Dips 7,5,5,3,3 @30X1, rest 2:00

METCON
With a Partner, Bike for calories
:30 ON, :05 Transition, repeat for 16 intervals
Rest for 2:00 and repeat.

GYMNASTICS
3 Rounds:
5-10 Muscle up Transitions (use a band or partner as needed)
10 Weighted Side Lunges

Tuesday WOD – 071117

Amy

Amy

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.

LIL’ BEASTS SUMMER PROGRAM
1st session starts TODAY at 9am!! Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

WORKOUT OF THE DAY

Wellness
1. Power Clean: 5×4

2. 2 Rounds for time:
750m Row
15 Seated Pullups

Rest 5:00

2 Rounds for time:
750m Row
15 Seated Pullups

Fitness
1. Power Clean: 5-3-1-5-3-1

2. 2 Rounds for time:
750m Row
15 Pullups

Rest 5:00

2 Rounds for time:
750m Row
15 Pullups

Performance
WL
Hang Snatch + Low Hang Snatch: 5 sets

METCON
2 Rounds for time:
1000m Row
8 Muscle Ups

Rest 5:00

2 Rounds for time:
1000m Row
15 C2B Pullups

ACCESSORY
OHS: 6×3 @3111

GYMNASTICS
Handstand Floaters: 5×5

Monday WOD – 071017

Taylor

Taylor

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.

LIL’ BEASTS SUMMER PROGRAM
1st session starts TODAY at 9am!! Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

WORKOUT OF THE DAY

Wellness
1a. 1-arm DB Push Press: 6-6-6-6 @21X2
1b. Back rack Forward lunges: 6-6-6-6 @21X1

2. 6 Rounds for time:
20 Jumping Lunges
200m Run
Rest 90s

Fitness
1a. 1-arm DB Push Press: 6-6-6-6 @21X2
1b. Back rack Forward lunges: 5-5-5-5 @21X1

2. 6 Rounds for time:
20 Jumping Lunges
200m Run
Rest 90s

Performance
WL
Power Clean + Hang Power Clean Clusters: 1.1.1 x4
6 Reps in a set, 10s b/w each tng double. 90s rest b/w sets

STRENGTH
1a. 1-arm DB Push Press: 6-6-6-6 @21X2
1b. Back rack Forward lunges: 4-4-4-4 @21X1

METCON
6 Rounds for time:
20 Jumping Lunges
200m Run
Rest 90s

ACCESSORY
1. Deficit Deadlift: 4×4 @21X0

2a. GHR: 4×8 @30X0 (add band resistance as needed), rest 1:00
2b. Side Plank top leg raises: 4×10 each side, rest 1:00

Saturday WOD – 070817

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.

LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

WORKOUT OF THE DAY

Wellness
4 Rounds For time, with a partner:
400m Run
50 1-arm KB Swings 35/26
60 Hollow Rocks

Fitness
4 Rounds For time, with a partner:
400m Run
50 1-arm KB Swings 53/35
60 Hollow Rocks

Performance
WL
1. Snatch: 5×1
2. Snatch Pulls: 3×2 HEAVY
3. Clean Doubles: 4×2

METCON
4 Rounds For time, with a partner:
400m Run
50 1-arm KB Swings 62/44
60 Hollow Rocks
100′ HS Walk

Friday WOD – 070717

Janmarie

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.

LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

WORKOUT OF THE DAY

Wellness
1a. Back Squat: 8,6,6,5,5 @30X1, rest 2:00
1b. Chin Ups: 8,6,6,5,5@20X2, rest 2:00

2. 7 Rounds for time:
12 Jumping Squats
10 Pushups

Fitness
1a. Back Squat: 8,6,6,4,4 @30X1, rest 2:00
1b. Chin Ups: 8,6,6,4,4@20X2, rest 2:00

2. 7 Rounds for time:
12 Jumping Squats
12 Pushups

Performance
WL
BTN Jerk: 7×1

STRENGTH
1a. Back Squat: 7,5,5,3,3 @30X1, rest 2:00
1b. Weighted Chin Ups: 5,4,3,3,3@20X2, rest 2:00

METCON
7 Rounds for time:
15 Jumping Squats
10 HSPU

ACCESSORY
CGBP: 8,7,6,5 @30X0
BODBR: 8,7,6,5 @30X1

Thursday WOD – 070617

Tilly

Tilly

THURSDAY 6AM IS BACK!!

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.

LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

WORKOUT OF THE DAY

Wellness
1. Deadlift: 4×6 @30X0 – Rest 3:00

2. 4 Rounds NOT for time:
20 KB Russian Twists
10 Side Plank Raises per side
200′ Suitcase Carry
3:00 Bike

Fitness
1. Deadlift: 4×6 @30X0 – Rest 3:00

2. 4 Rounds NOT for time:
20 KB Russian Twists
10 Side Plank Raises per side
200′ Suitcase Carry
3:00 Bike

Performance
ENGINE
MAP 10 – 60 Minutes
2:00 Row
2:00 Bike
400m Run
0:20 1-arm FLR on Rings per arm
100′ Front Rack Carry per side