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Author Archive for Coach Nate

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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Endurance WOD 7.5.14

Run: 30 min tempo–first 15min @ 90%; second 15 @ 95%

For those that ran the Firecracker 5K, use this as a recovery run–70-75% effort (steady).
For those that didn’t run the Firecracker 5K, run as Rx.

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Weightlifting WOD 7.5.14

Power Snatch + Overhead Squat – 60%x3+3; 65%x3+3; 70%x3+3x 3
Clean Pull + Clean – 60%x3+1; 65%x3+1; 70%x3+1×3
Rack Jerk – 70%x3; 80%x3x2; 85%x3x2
Press – 3 x 5