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Author Archive for Coach Nate

Weightlifting WOD 8.2.14

Snatch – 60%x3, 65%x3, 70%x2, 75%x2x4
Clean & Jerk – 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1×4
Clean Pull – 100% (of clean) x3x4
Front Squat – 70%x3, 75%x3, 80%x3x3

Weightlifting WOD 7.26.14

Power Snatch – 60%x3, 65%x3, 70%x2 repsx4 sets
Power Clean – 70%x3, 75%x3, 80% x 2 x 4
Power Jerk – 60% (of split jerk)x3, 65%x3, 70%x2x4
Push Press – 70%x5, 75%x5, 80%x3x3

Endurance WOD 7.19.14

Run: Max distance in 30min

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Weightlifting WOD 7.19.14

Snatch – 60%x3, 65%x3, 70%x2, 75x2x4
Clean & Jerk – 60%x3, 65%x3, 70%x2, 75x2x4
Snatch Pull – 100% (of sn) x 3 x 4
Back Squat – 75% x 4 x 5
Stiff-Legged Deadlift – 80% (of cln) 3×5

Endurance WOD 7.17.14

Run: 5 x 1K; rest 2:30; hold splits between 5-10s

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Endurance WOD 7.15.14

Run: 20 x 90s on, 60s off.

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Endurance WOD 7.12.14

WOD: CF Endurance Power Helen

3 rounds for time of:
250 m Row or 200 m Run or 200 Alternating Skips
21 Pull-ups
15 Kettlebell Swings 24 kg
15 Box Jump (30 in.)s
15 Burpees

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Weightlifting WOD 7.12.14

Snatch – 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
Clean & Jerk – 65%x2+1, 70%x2+1×2, 75%x1+1×2, 80%x1+1×3
Snatch Balance – 70%x2, 75%x2, 80%x2, 85%x1x2
Back Squat – 80% x 3 x 4

Endurance WOD 7.10.14

Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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Endurance WOD 7.8.14

Run: 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on

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