Sara Nelson

Thursday 11.5.15 WOD

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A. 10 minute eMOM odd = 5 bench press even = 5/side renegade rows **no push up B. 10 minute EmOM odd = 20 double unders + 4 kb power snatch (2/arm) @ 53/35# per arm even = 20 sec. Overhead plate hold 45/35. C. 10 minute amrap 20m HS walk 15/12 cal on aB 3 burpee broad jumps

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Wednesday 11.4.15 WOD

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20 minute amrap: 60 double unders 40m farmers walk @ 53/35# per hand 20m double kb lunge step @ 53/35# per hand (held in front rack) 10 strict dips 3 Muscle ups Cash out: bb curls -10×3 sets

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Tuesday 11.3.15 WOD

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Strength: A.1 Push Press + Push Jerk; 2+1×2 + 1+1×3 **build from last week across the board A.2 Deadlift 50×5, 60×5, 70x5x3 1 minute amrap: 15 Hang power cleans @ 50% of PC max amrap ball slams; 30/20# or RX+ 50/30# -rest 1 minute- 1 minute amrap: 15 squat jumps armap calories on the AB -rest 1 minute- x3-4 rounds

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Saturday 10.31.15 WOD

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Happy Halloween! 200 double unders 100 wall balls, 20/14# 80 ball slams, 30# 60 SDHP, 95/65 40 calorie AB 20 Strict dips ~rest 3 minutes~ 100 double unders 50 wall balls 40 ball slams 30 SDHP 20 cal on AB 10 strict dips *This workout is done in teams of 2. You choose to partition the reps any way you see fit as a team. **Your total time is when you finish the second part where the reps are cut in half. ***Ways to scale up: Sumo Deadlift high pull weight @ 115/75, and you can change the 20 dips …

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Friday 10.30.15 WOD

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Strength: Clean and Jerk; work to a heavy single   WOD: 21-15-9 Toes-to-bar Burpee box jump overs, 24/20″   REGISTER for our upcoming 2015 HOCF Oly Open HERE

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Thursday 10.29.15 WOD

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Strength: A1. Close grip Bench Press; 5.4.3.2.1 A2. Seated russian twist x 12×5 (weighted with plate or med ball)   WOD: EMOM 16: minute 1: 30 sec row @ 90% effort (**hold 2 sec faster than 1k time) minute 2: 20m farmers carry + 20m Handstand walk minute 3: 8 sec. @ 90% effort minute 4: 20 sec. ball slam   REGISTER for our upcoming 2015 HOCF Oly Open HERE

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Wednesday 10.28.15 WOD

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Strength: Deadlift; 50%x5, 60%x5, 70%x3, 80%x2-3 x2   WOD: AMRAP 2: 2 legless rope climbs then AMRAP of (5 push ups + 5 kb swings 53/35) -rest 1 minute- AMRAP 2: 30 double unders then AMRAP of wall balls 20/14 -rest 1 minute- x 3 rounds   REGISTER for our upcoming 2015 HOCF Oly Open HERE

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Tuesday 10.27.15 WOD

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Strength: Push Press + Push Jerk 2+2 (2 sets) 1+1 (3 sets)   WOD: 30 sec. AB sprint @ 80% efforts -rest 15 sec- 30 sec sled sprint @ max efforts -rest 2 mins- x 4 rounds   REGISTER for our upcoming 2015 HOCF Oly Open HERE

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Tuesday 10.6.15 WOD

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Strength: A.1 Push Press + Push Jerk; 2+2 x 2 then 1+1 x 2 sets **build from last week A.2 Good Morning x 6-8 x 4 sets WOD: 9-18-21-27 calories on rower kb swings, 70/55# ~rest 3 minutes~ 10 sec. max effort Calories on bike rest 50 sec. x3 rounds **guys look to hold over 1000 watts / girls over 500 watts REGISTER for our upcoming 2015 HOCF Oly Open HERE

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Monday 10.5.15 WOD

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Strength: A.1 Back Squat; 50%x3, 60%x3, 70%x3, 80%x5x2 A.2 L-sit rope climb x 1 x 5 *follow A1 then A2 for 5 sets For Time: 600m row 30 Front squats @ 115/75 600m row 30 S2OH @ 115/75 600m row optional cash out: 2 rounds 10 hollow rocks 10 arch rocks 20 seated russian twist (no weight) REGISTER for our upcoming 2015 HOCF Oly Open HERE

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