WEEK of WORKOUTS
WEEK of WOD's 1.25.21 - 1.30.21
MONDAY, JANUARY 25th
HAPPY BIRTHDAY LISA MURPHY and MARIA CLAVIJO
A. Power Snatch + Hang Snatch + Snatch
- 2 sets x 1+1+1 reps @ 77.5% 1RM snatch
(or same scored weight as last week)
- 3 sets x 1+1+1 reps @ 80% 1RM snatch
(+5 lbs from last weight, last week)
* Rest 60-90 seconds between sets
B. 15:00 Amrap (Team of 2)
2 Rope Climbs (1 rep each partner) or 5 Strict Pull Ups (each)
10 Synchro push ups
Target number of Rounds: 11-13
Minimum number Rounds before scaling: 7
Scaling option 1 (Masters 45+)
- No change for Masters
* Scaling Option 2
15:00 Amrap
5 Jumping Pull Ups (Each)
10 Synchro Bar Push Ups
* Individual Class Option
Every 90 seconds (10 sets)
1 Rope Climb
10 Push Ups
C. 3 Rounds for Quality:
1:00 min Plank
30 sec side plank (each side)
30 flutter kicks (each side)
1min Couch Stretch per side
10 Downward to Upward Dog
...
moreWEEK of WOD's 1.18.21 - 1.23.21
MONDAY, JANUARY 18th
HAPPY BIRTHDAY JOSIE PARSONS
A. "CF Games Open 11.5"
20 Minute AMRAP
5 Power Cleans (145/100)
10 Toes-to-Bar
15 Wall Balls (20/14)
Target number of Rounds: 10+
Minimum Rounds reps before scaling: 7
Scaling option 1 (Masters 45+)
20 Min AMRAP
5 Power Cleans (115/80)
10 Knee to Elbows
15 Wall Balls (14/10)
Scaling option 2
20 Min AMRAP
5 Double Dumbbell Cleans (light)
10 Sit Ups
15 Wall Ball Thrusters
B. 3 Rounds for quality
10 Standing Alt. DB Bicep Curls (each side)
20-40 secs Top of Ring Dip Hold
1 min couch stretch (each side)
1 min foam roll lats (each side)
TUESDAY, JANUARY 19th
HAPPY BIRTHDAY MEREDITH CUSHMAN
A. Power Snatch + Hang Snatch + Snatch
- 2 sets x 1+1+1 reps @ 72.5% 1RM snatch
(or same scored weight as last week)
- 3 sets x 1+1+1 reps @ 77.5% 1RM snatch
(+5 lbs from last weight,...
moreWEEK of WOD's 1.11.21 - 1.16.21
MONDAY, JANUARY 11th
HAPPY BIRTHDAY HEATHER SCHERMERHORN and JEB CORLEY
A. 4 sets (new set every 10 min)
12/10 Cal Echo Bike
12 Dumbbell Thrusters (2x35/25)
12/10 Cal Echo Bike
9 Dumbbell Thrusters (2x50/35)
12/10 Cal Echo Bike
6 Dumbbell Thrusters (2x70/50)
Target time each set: 5-6 minutes
Time cap each set: 7 minutes
*Complete each assault bike interval around 75 seconds or less
* Scaling option 1 (Masters 45+)
4 sets (new set every 10 min)
10/7 Cal Echo Bike
12 Dumbbell Thrusters (25/15)
10/7 Cal Echo Bike
9 Dumbbell Thrusters (35/25)
10/7 Cal Echo Bike
6 Dumbbell Thrusters (50/35)
* Scaling option 2
4 sets (new set every 10 min)
10/7 Cal Echo Bike
7 Dumbbell Thrusters (25/15)
10/7 Cal Echo Bike
5 Dumbbell Thrusters (35/25)
10/7 Cal Echo Bike
3 Dumbbell Thrusters (50/35)
B. 3 Sets:
10 Suitcase Deadlifts (Each Side)
10 Upright Rows (Each Side)
10...
moreWEEK of WOD's 1.4.21- 1.9.21
MONDAY, JANUARY 4th
HAPPY BIRTHDAY CLAY FULKS!
A. In 12 minutes, complete...
Power Snatch + Hang Snatch + Snatch
- 2 sets x 1+1+1 reps @ 65% 1RM snatch
- 3 sets x 1+1+1 reps @ 70% 1RM snatch
* Rest 60-90 seconds between sets
Scale to: 1 PS + 2 OHS > 3 PS > HPS x 3
B. 10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
Toes to Bar
Strict Handstand Push Up
Target number of Reps: 100+
Minimum number reps before scaling: 80
Scaling option 1 (Masters 45+)
10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
Toes to Bar
Handstand Push Up (kipping)
Scaling option 2
10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
Knees to Elbows
Pike Push Ups
Scaling option 3
10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
Abmat Sit Ups
Push Ups
C. 10 min double under practice
OR
30 unbroken double unders every min for 10 min
TUESDAY, JANUARY 5th
A. 3 sets (Every 5:00)
5...
moreWEEK of WOD's 12.28.20 - 1.2.20
OPEN GYM all week for MEMBERS ONLY, 5am-6pm
New Years Day OPEN GYM from 9am-6pm
MONDAY, DECEMBER 28th
A.
3 rounds for time:
30 Wall Balls (30/20) or 45 Wall Balls (20/14)
45 Double Unders (90 Single Unders)
30 Pushups
45 Double Unders (90 Single Unders)
Scale to: 30 Wall Balls (20/14), 15 Flash Push-ups, 45 Single Unders
B.
3 rounds for quality:
15 GHD Hip Raises or Supermans
10 Standing Pallov Press (each side)
10 Standing Bicep Curls (each side)
10 Banded Tricep Extensions
1 min half saddle (each side)
1 min twisted cross (each side)
1 min calf stretch on wall (each side)
TUESDAY, DECEMBER 29th
A.
Overhead Squat
5-3-1-1-1
Use a 12min clock to run thru these sets
*Front squat if mobility won’t allow overhead squat
B.
2 sets
21/16 Cal. Row
50ft Front rack Dumbbell Lunge (50s/35s)
15/12 Cal. Row
50ft...
moreWEEK of WOD’s 12.21.20 - 12.26.20
MONDAY, DECEMBER 21st
HAPPY BIRTHDAY DAVID FESMIRE
“12 DAYS OF CHRISTMAS”
For Time:
1 Rope Climb
2/2 DB Hang Snatch
3 Burpee Box Jumps
4 Thrusters
5 Power Cleans
6 Toes to Bar
7 Pull-ups
8 KB Goblet Squats
9 KB Swings
10 Cal Assault Bike
11 Ring Muscle-ups
1200 meter Run
Rx Weights: DB (50, 35) BBJ (24, 20) BB (115, 80) KB (70, 55) Ring Muscle-ups
Rx+ Weights: Legless RC, DB (70, 50) BBJ (30, 24) BB (135, 95) KB (70, 55) Ring Muscle-up
SCALED
For Time:
10 Walking Lunges
2/2 SA DB Hang Snatch
3 Burpee Box Jumps
4 Thrusters
5 Power Cleans
6 Knees to Midline
7 Ring Rows / Jumping Pull-ups
8 KB Goblet Squats
9 KB Swings
10 Cal Assault Bike
11 Cal Row
1200 meter Run
Scaled Weights: DB (35, 20) BBJ (24, 20) BB (95, 65) KB (55,35)
TUESDAY, DECEMBER 22nd
A. 3 sets
30 Wall Balls...
moreWEEK of WOD's 12.14.20-12.19.20
Monday 12.14.20
A. 18min AMRAP:
Squat Cleans(185/125)
6 Bar Facing Burpees
9 Pull-ups
12 GHD’s or 16 Sit Ups
Scaling option 1
18:00 Amrap
3 Squat Cleans
(135/95)
6 Bar Facing Burpees
9 Ring Rows
16 Sit Ups
Scaling option 2
18:00 Amrap
3 Power Cleans
(135/95)
6 Burpees
9 Ring Rows
16 Sit Ups
Scaling option 3
18:00 Amrap
3 Power Cleans
(95/65)
6 Push Ups
9 Kettlebell Swings
12 Leg Lifts
B. 3 sets
7 reps Banded 7s (each movement)
10 Dumbbell Curtsy Lunge (each)
- into -
1 min foam roll lats (each side)
1 min seal pose
Tuesday 12.15.20
A. Back Squat 1 Rep Max
5@50%
3@70%
1@80%
1
B. 4 rounds
20/15 calorie Assault Bike
20 Alternating Dumbbell Snatches (50/35)
20 Jumping Air Squats
-Rest 2 min between rounds-
Target time each set: 3-4 minutes
Time cap: 5 minutes
High Intensity and Unbroken Reps
Scaling option...
moreWeek of WOD's 12.7.20-12.11.20
Monday 12.7
HAPPY BIRTHDAY ANDY PEYRET AND COREY LANE
A.
Every 5:00 (5 sets)
25/20 Cal. Row
20/15 Cal. Echo Bike
Target time each set: 3-4 minutes
* Time cap each set: 4:30
Today is high intensity. Goal is to score similar times with each round or get slightly faster throughout the workout.
* Scaling option 1
Every 5:00 (5 sets)
20/15 Cal. Row
15/10 Cal. Echo Bike
* Scaling option 2
Every 5:00 (5 sets)
90 second max calorie Row
90 second max calorie Echo Bike
* Scaling option 3
Every 5:00 (5 sets)
50/40 Cal. Row
B.
10 min SHSPU Practice
OR
4-6 SHSPU on the minute (10:00). Focus on keeping hips tight and legs together.
For Time:
100 abmat situps
1 min foam roll quads (each side)
1 min foam roll lats (each side)
1 min seal pose
Tuesday 12.8
HAPPY BIRTHDAY DANIELLE LACOSTE
A. Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
#4: 5 reps @ 50%
#5: 5...
moreWEEK of WOD’s 11.30.20-12.5.20
MONDAY, NOVEMBER 30th
A. Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%
B. For Time:
50 Deadlifts (95/65)
35 Hang Power Cleans (95/65)
20 Bar Facing Burpees
35 Hang Power Cleans (95/65)
50 Deadlifts (95/65)
Target Time: sub 10 minutes
Time Cap: 15 minutes
Masters 45+
Scaling option 1
For Time:
36 Deadlifts (95/65)
24 Hang Power Cleans (95/65)
12 Bar Facing Burpees
24 Hang Power Cleans (95/65)
36 Deadlifts (95/65)
Scaling option 2
For Time:
50 Kettlebell Deadlifts (light)
35 Kettlebell swings (light)
20 Up Downs
35 Kettlebell swings (light)
50 Kettlebell Deadlifts (light)
B. 3 sets
12 Single arm dumbbell bench press (each side) (light/moderate weight)
5-8 Partner Hamstring Curls
TUESDAY, DECEMBER 1st
A. EMOM 10min (10 sets)
1 Snatch @80%
B. Every 4:00 (5 sets)
Max Effort 20/15 Calorie Assault Bike
Target time each set: Sub 30...
moreWEEK of WOD's 11.23.20 -11.28.20
MONDAY, NOVEMBER 23rd
HAPPY BIRTHDAY BETHANY KIHNLEY
A. Clean and Jerk EMOM 10 minutes
Every 1:00 (10 sets)
2 Clean and Jerks @75% (singles)
B. 12:00 AMRAP
20 Wall Balls (20/14)
20 Toes to Bar
Target number of Rounds: 4 rounds +
Minimum number Rounds before scaling: 3 rounds
*If you completed Sat session- perform WOD with heavier WB + GHD Sit-ups or Stick Sit-ups
Scaling option 1
12:00 AMRAP
15 Wall Balls (20/14)
15 Toes to Bar
Scaling option 2
12:00 AMRAP
20 Wall Balls (14/10)
20 Knees to Elbows
Scaling option 3
12:00 AMRAP
15 Air Squats
15 Dumbbell Push Press
15 Sit Ups
C. PostWOD Stretching
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
TUESDAY, NOVEMBER 24th
A. Back Squat For load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%
B. 5 sets of 2:00...
more