WEEK of WORKOUTS
WEEK of WOD's
WEEK of WOD's 4.12.21 - 4.17.21
MONDAY, APRIL 12th
A. Every 3 minutes for 5 sets (15 minutes), complete...
3 Tempo Back Squats @60% with a 31X1 pace
Then, immediately perform 5-7 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around
*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth
B. Every minute on the Minute (5 minutes)...
Max Cals ERG 30 seconds (rest 30 seconds)
- Rest 3 minutes -
Every minute on the Minute (5 minutes)...
Max Bar Facing Burpees 30 seconds (rest 30 seconds)
* you choose ERG/ Assault
C. 3 sets
10-15 GHD Hip Extensions or Banded Good Mornings
10 Barbell Back Rack, Step Back Lunges ea side (mod load)
TUESDAY, APRIL 13th
A. Every 3:00 (6 sets)
- 0:00 - 3:00
12/10 Calorie Echo Bike
15 Power Snatch (75/55)
- 3:00 - 6:00
12/10 Calorie Echo Bike
12 Power Snatch (95/65)
- 6:00 - 9:00
12/10 Calorie Echo Bike
9 Power Snatch...
moreWEEK of WOD's 4.5.21 - 4.9.21
MONDAY, APRIL 5th
A. Every 3 minutes for 5 sets (15 minutes), complete...
3 Tempo Back Squats @55% with a 31X1 pace
Then, immediately perform 4-6 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around
*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth
B. B. For Time:
21-15-9
Double Dumbbell Front Squats (50s/35s)
Toes to Bar
Straight Into...
50 DB Snatch (50/35)
* use R/L arm as desired
Target time: 5-7 Minutes
Time cap: 12 minutes
Scaling option 1 (Masters 45+)
For Time:
21-15-9
Double Dumbbell Front Squats (35s/25s)
Single Toe to Bar or Knees to Chest
Into -
50 Dumbbell Snatch (35/25)
Scaling Option 2
For Time:
21-15-9
Goblet Squats
Tuc-ups
Into -
50 Russian Kettlebell Swings
C. For Quality:
20 Glute Bridges
2:00 Frog Stretch
20 Glute Bridges
...
moreWEEK of WOD’s 3.29.21 - 4.3.21
MONDAY, MARCH 29th
A. Every 3 minutes for 5 sets (15 minutes), complete...
3 Tempo Back Squats @50% with a 31X1 pace
Then, immediately perform 3-5 Strict Pull-ups + 15 DB Bench Press before next 3min mark rolls around
*Make pull-ups tough but successful reps and find a moderate weight for the DB BP where 15 reps in a row is smooth
B. For Time
2 Rounds:
10 Power Snatches (155/105 lb)
12 Burpee over Bar
-into-
2 Rounds:
10 Power Snatches (95/65 lb)
12 Burpee over Bar
Target Time: 6-8 minutes
Time Cap: 12 minutes
Scaling option 1 (Masters 45+)
For Time
2 Rounds:
10 Power Snatches (135/95 lb)
12 Burpee over Bar
-into-
2 Rounds:
10 Power Snatches (75/55 lb)
12 Burpee over Bar
Scaling Option 2
For Time
2 Rounds:
10 Power Cleans (moderate)
12 Up Downs
-into-
2...
moreWEEK of WOD's 3.22.21 - 3.27.21
MONDAY, MARCH 22nd
A. AMRAP 10 Minutes
400m Run
10 Power Clean (135/95lbs)
Rest 2:00
AMRAP 10 Minutes
400m Run
10 Squat Snatches (135/95)
*sub 1000m BikeERG if not running
Target Reps Each Set: 60+ (3 rounds)
Minimum reps before scaling: 40 (2 rounds)
Scaling Option 1/ Masters RX
AMRAP 10 Minutes
400m Run
10 Power Clean (115/75lbs)
Rest 2:00
AMRAP 10 Minutes
400m Run
10 Squat Snatches (115/75)
Scaling Option 2
AMRAP 10 Minutes
400m Run
10 Power Clean (75/55lbs)
Rest 2:00
AMRAP 10 Minutes
400m Run
10 Squat Snatches (75/55)
B. Mobility Challenge
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang
TUESDAY, MARCH 23rd
A. For Time:
30/22 Calorie Row
30 GHD’s
30 Box Jump Overs (24/20)
30/22 Calorie Row
30 Toes to Bar
30 Dumbbell Thrusters (50s/35s)
30/22 Calorie Row
30 Box Jump...
moreSPRING BREAK WEEK of TRAVEL WOD's
There are 3 workout options each day. Pick one that meets your SB traveling needs!
MONDAY, MARCH 15th
A. BODYWEIGHT
AMRAP 10:00
20 V-Ups
10 Burpees
B. BODYWEIGHT
AMRAP 12 Minutes:
36 Air Squats
18 Push Ups
C. WITH DUMBBELL
AMRAP 12 Minutes:
18 Alternating Single Dumbbell Hang Squat Cleans 50/35
18 Push Ups
TUESDAY, MARCH 16th
A. BODYWEIGHT
3 Rounds
100 Double Unders or 40 Plate Hops
150’ Walking Lunge
30 Alternating V-Ups
B. BODYWEIGHT
For Time:
200 Plate Hops/Line Hops
50 Alternating Leg V-Ups
50 Alternating Box/Chair Step Ups
C. WITH DUMBBELL
For Time:
200 Double Unders
50 Alternating Leg V-Ups
50 Double Dumbbell Deadlifts 50s/35s
WEDNESDAY, MARCH 17th
...
moreWEEK of WOD's 3.15.21 - 3.20.21
MONDAY, MARCH 15th
A. AMRAP 10:00
20 GHD Sit-Up
10 Burpee Pull Up
Target number of Rounds: 4-6
Minimum number Rounds before scaling: 3
Scaling option 1 (Masters 45+)
AMRAP 10:00
16 GHD Sit-Up (6in riser)
8 Burpee Pull Up
Scaling Option 2
AMRAP 10:00
20 Abmat Sit Ups
8 Burpees
8 Ring Rows
B. Mobility Challenge
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang
TUESDAY, MARCH 16th
A. Back Squat
- 5 sets x 5 reps, starting at 60% and building
* Complete a set every 1 minute, on the minute for 5 minutes *
B. 3 Rounds
100 Double Unders
100’ Double Dumbbell Front Rack Walking Lunge 50s/35s
25 Toes to bar
Target time: 14-16 minutes
Time cap: 20 minutes
Scaling option 1 (Masters 45+)
3 Rounds
75 Double Unders
100’ Double Front Rack Walking Lunge 35s/25s
20 Toes to bar
Scaling Option 2
3 Rounds
100 Single...
moreWEEK of WOD's 3.8.21 - 3.13.21
MONDAY, MARCH 8th
A. In 15 minutes, find 1RM Snatch
Suggested reps 5-3-2-1-1-1
B. 10 Rounds
1 Squat Snatch (155/105)
3 Ring Muscle-ups
30 Double Unders (60 SU)
Target time: 12-14 minutes
Time cap: 20 minutes
Scaling option 1 (Masters 45+)
10 Rounds
1 Squat Snatch (135/95)
6 Ring Dips/ Bar Dips
20 Double Unders (40 SU)
Scaling Option 2
10 Rounds
1 Power Snatch (moderate weight)
6 Assisted Bar Dips/ Bench Dips
30 Single Unders
C. Mobility Session:
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang
TUESDAY, MARCH 9th
A. 21-15-9
Pull ups
15-12-9
Bar Facing Burpees
Rest 5:00
21-15-9
Toes to Bar
15-12-9
Bar Facing Burpees
Target time each set: 4-5 minutes
Time cap each workout: 6
Scaling option 1 (Masters 45+)
Workout:
18-12-6
Pull ups
12-9-6
Bar Facing Burpees
Rest...
moreWEEK of WOD's 3.1.21 - 3.6.21
MONDAY, MARCH 1st
A. In 10-15 minutes, find a 1-RM Power Snatch
5-3-2-1-1-1 suggested Warm-Up Reps
B. For Time:
25 Toes to Bar
15 Burpee to 6in target
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpee to 6in target
25 Toes to Bar
Target time: 10-12 minutes
Time cap: 16 minutes
Scaling option 1 (Masters 45+)
For Time:
20 Toes to Bar
15 Burpees
25 Alternating Single Dumbbell Step Ups (35/25) (20in box)
35 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (35/25) (20in box)
15 Burpees
20 Toes to Bar
Scaling Option 2
For Time:
25 Hanging Knee Raises
10 Up Downs
25 Alternating Step Ups
50 Dumbbell Push Press
25 Alternating Step ups
10 Up Downs
25 Hanging Knee Raises
C. Mobility Challenge
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead...
moreWEEK of WOD's 2.22.21 - 2.27.21
MONDAY, FEBRUARY 22nd
A. Power Snatch 5 x 1 @ 90-95%
Every 60-90 sec perform 1 rep
(plus 5lbs from last week)
Then, straight into…
Snatch 5 x 1 @90-95%
Every 60-90 sec perform 1 rep
(plus 5lbs from last week)
B. For Time:
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (50/35)
Target time: 7-9 minutes
Time cap: 12 minutes
Scaling option 1 (Masters 45+)
For Time:
15-12-9
Thrusters (115/75)
Strict Weighted Pull Ups (35/20)
Scaling Option 2
For Time:
15-12-9
Dumbbell Thrusters (35s/20s)
Banded Strict Pull Ups
C. Mobility Session:
Quad Smash + Forearm Smash + Lat Smash
TUESDAY, FEBRUARY 23rd
A. Teams of 2 (1:1)
30 Minute Amrap
15/12 Calorie Row
15 Push Ups
15 Hang Cleans (75/55)
* You go, I go *
Target number of total Rounds: 15+
Minimum number Rounds before scaling: 12
Hang Cleans: Weight used for this movement should allow...
moreWEEK of WOD's 2.15.21 - 2.20.21
MONDAY, FEBRUARY 15th
A. Push Jerk:
- 5x3 reps @ 65-70% 1RM Jerk
* rest 60 seconds between sets *
OPEN 17.1 RETEST
B. For time:
10-20-30-40-50
Dumbbell Snatches (50/35)
*15 Burpee Box Jump overs (24”/20”) after each round
Time Cap: 20 minutes
Target time: 13-15 Minutes
Scaling option 1 (Masters 45+)
For time
10-20-30-40-50
Dumbbell Snatches (40/25)
10 Burpee Box Jump overs (24”/20”) after each round
Scaling Option 2
For time
5-10-15-20-25
Dumbbell Snatches (moderate weight)
8 Burpee Box step overs (20”) after each round
C. Mobility Session
2 min Hip Stretch (each side)
2min Lax Ball 1st Rib Horizontal into Rig
TUESDAY, FEBRUARY 16th
A. Power Snatch
5 x 1 @ 90% ( +5 lbs from last week)
*Every 60-90sec perform 1 rep
Then, straight into...
Snatch
5 x 1 @ 90% (+5lbs from last week)
*Every 60-90sec perform 1 rep
B. 3...
moreWEEK of WOD's 2.8.21-2.13.21
Monday 2.8.21
Happy Birthday, Tessa
A. 10 Rounds
3 Power Snatches (115/75)
3 Burpees over bar
3 Power Clean and Jerks (115/75)
3 Burpees over bar
Target time: 10-12 minutes
Time cap: 15 minutes
Fight the itch to stop and keep chugging along in this one
Scaling option 1 (Masters 45+)
10 Rounds
3 Power Snatches (95/65)
3 Burpees over bar
3 Power Clean and Jerks (95/65)
3 Burpees over bar
Scaling Option 2
10 Rounds
3 Power Cleans (light/moderate weight)
3 Burpees over bar
3 Shoulder to Overhead (light/moderate weight)
3 Burpees over bar
B. 1 min Down Dog to Up Dog
1 min Scorpion Stretch
1 min Corpse Pose
Tuesday 2.9.21
A. 3 round
20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)
20 GHD Sit Ups or 25 Abmat Sit Ups
20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)
20 Deadlifts (185/125)
20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)
20 Toes to bar
-Rest 5:00 Between...
moreWEEK of WOD's 2.1.21-2.6.21
Monday, 2.1.21
HAPPY BIRTHDAY HALLIE McKINNON
A. 6 rounds for time:
12 Double Dumbbell Power Cleans (50s/35s)
12 Double Dumbbell Push Press (50s/35s)
24 Abmat Sit Ups
Whatever weight you clean is the weight you push press so make sure both weights are good for unbroken or minimal 2 sets.
* Scaling option 1 (Masters 45+)
6 rounds
12 Double Dumbbell Power Cleans (35s/25s)
12 Double Dumbbell Push Press (35s/25s)
24 Abmat Sit Ups
* Scaling Option 2
6 rounds
12 Hang Dumbbell Power Cleans (25s/15s)
10 Push Ups
12 Abmat Sit Ups
B. 7 minute Time Frame-
Max effort consecutive Double Unders OR Max effort consecutive Single Unders or Max effort Cals on Echo Bike 5 minutes!
C. 10min EMOM
Every 2 Min
3 Negative Push Ups (emphasize the tri pod) + 20 sec Hollow Body Hold
Tuesday 2.2.21
A. In 10 minutes, complete 5 sets of...
1 Power Snatch + 1 Snatch:
-Use 80-85% of max Snatch;...
moreWEEK 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...
moreWEEK of WOD’s 11.16.20 - 11.21.20
MONDAY, NOVEMBER 16th
A. Back Squat
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 + reps @ 85%
B. For Time:
30-20-10
Toes-to-bar
Kettlebell lunge (yards)
W 24-kg (53#) kettlebells
M 32-kg (70#) kettlebells
Target time:8-10 minutes
Time cap: 15 minutes
Scaling option 1
For Time:
20-15-10
Toes-to-bar
30-20-10
Kettlebell lunge (yards)
W 16-kg kettlebells
M 24-kg kettlebells
Scaling option 2
For Time:
30-20-10
Knee to Elbows
Kettlebell Step Ups (20)
W 12-kg kettlebells
M 44-kg kettlebells
C. 3 Sets:
10 Single leg RDL (each leg)
10 Single leg hip bridge (each leg)
:30 Static hip bridge hold
*Rest as needed b/t sets
TUESDAY, NOVEMBER 17th
Squat Snatch
Every 1:00 (10 sets)
2 Squat Snatch @75% (singles)
Every 3:00 (5 sets)
10 Dumbbell Thrusters (2x50/2x35)
50 Double Unders
10 Dumbbell Thrusters...
moreWEEK of WOD's 11.9.20 -11.14.20
MONDAY, NOVEMBER 9th
HAPPY BIRTHDAY DAVE NORWOOD and TODD BATSON
A. Every 6:00 ( 5 sets)
15/12 Calorie Row
6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)
12/10 Calorie Row
6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)
9/7 Calorie Row
Target time each set: 3-4 minutes
Time cap: 5 minutes
*Masters 45+
* Scaling option 1
Every 6:00 ( 5 sets)
12/10 Calorie Row
4 Burpee Box Get Over (48/40) (OR 8 Burpee Box Jump Over 24/20)
10/8 Calorie Row
4 Burpee Box Get Over (48/40)(OR 8 Burpee Box Jump Over 24/20)
8/6 Calorie Row
* Scaling option 2
Every 6:00 ( 5 sets)
12/10 Calorie Row
6 Burpee Box Get Over (30/24)(OR 8 Burpee Box Jump Over 24/20)
10/8 Calorie Row
6 Burpee Box Get Over (30/24)(OR 8 Burpee Box Jump Over 24/20)
8/6 Calorie Row
* Scaling option 3
Every 6:00 ( 5 sets)
10/8 Calorie Row
6 Burpee Box Step Up & Overs (24/20)
8/6...
moreWEEK of WOD's 11.2.20 - 11.7.20
MONDAY, NOVEMBER 2nd
HAPPY BIRTHDAY BLAIR MORRIS, KRISTINE FRIEDMAN, RACHEL HOOVER, and BETH SMITH
A. Back Squat
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%
B. 10:00 Amrap
3-6-9-12. . .
Devils Press (50s/35s)
10 Box Jump Overs (24/20)
Target number of Reps: 80
Minimum number reps before scaling: 60
Scaling option 1
10:00 Amrap
3-6-9-12. . .
Devils Press (35s/20s)
10 Box Jump Overs (20/16)
Scaling option 2
10:00 Amrap
3-6-9-12. . .
Burpee Deadlifts (35s/20s)
10 Step Up and Overs (24/20)
TUESDAY, NOVEMBER 3rd
HAPPY BIRTHDAY PADAB MCWHORTER and BRENT CARRIGAN
A. Squat Snatch
Every 1:00 (10 sets)
3 Squat Snatch @70% (singles)
B. For Time:
40-30-20-10
Cal. Assault bike (Ladies Cal. 30-22-14-8)
Air Squats
Target time: 8-9 minutes
Time cap: 12 minutes
Scaling option 1
For...
moreWEEK of WOD’s 10.26.20 - 10.31.20
MONDAY, OCTOBER 26th
A. Every 2:00 (8 rds)
10 Deadlifts (185/125)
10 Bar Facing Burpees
-at 15:00-
40 Deadlifts (185/125)
40 Bar Facing Burpees
Workout 1
Target time each set: 1-1:15
Time cap each set: 1:40
Workout 2
Target time: 4-6 minutes
Time cap: 8 minutes
Scaling option 1
6 Sets (1 Set Every 2:00)
7 Deadlifts (135/95)
7 Bar Facing Burpees
-at 15:00-
30 Deadlifts (135/95)
30 Bar Facing Burpees
Scaling option 2
6 Sets (1 Set Every 2:00)
10 KB Sumo Deadlifts
5 Up Downs
-at 15:00-
25 KB Sumo Deadlifts
25 Up Downs
B.
3 Sets
60 second weighted plank
20 seated Russian twist (AHAP)
60 Second Hollow Rock Hold
20 Bicycle Kicks
TUESDAY, OCTOBER 27th
HAPPY BIRTHDAY WAYNE ZUMWALT
A. Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%
B.
For Time:
40/30...
moreWEEK of WOD's 10.19.20 - 10.24.20
MONDAY, OCTOBER 19th
A. 12:00-25:00
Back Squat
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+
B. 25:00-45:00
12 minute AMRAP
20 Push Press (75/55)
30 Air Squats
Target number of Rounds: 7-9 Rounds
Minimum number Rounds before scaling: 6 rounds
* Scaling option 1:
12 min Amrap
20 Push Press (45/35)
20 Air Squats
* Scaling option 2:
12 min Amrap
10 Dumbbell Push Press (20s/15s)
20 Squats to a target (OR Box Step Ups (12in))
C. 52:00-60:00
3 sets
12 Single Arm Ring Row (each side)
12 Single Leg Glute Bridge
TUESDAY, OCTOBER 20th
A. 13:00-38:00
For Time:
200 Double Unders
100/75 Push Ups
50 Deadlifts (185/125)
Target time: 8-10 mintues
Time cap: 15 minutes
* Scaling option 1:
For Time:
125 Double Unders
75/50 Push Ups
50 Deadlifts (135/95)
* Scaling option 2:
For Time:
200 Single...
moreWEEK of WOD's 10.12.20 - 10.17.20
MONDAY, OCTOBER 10th
A. FRIENDLY FRAN
3 Rounds For Time:
21 Thrusters (115/85lbs)
21 Chest-to-bar Pull-Ups
Target time: 6-8 minutes
Scaling Option:
3 Rounds For Time:
21 Thrusters (95/65lbs)
21 Pull Ups
B. 3 sets
10 Kneeling Kneeling Single Arm Dumbbell Press (each side)
10 Bodyweight Row
10 Windshield Wipers
TUESDAY, OCTOBER 13th
HAPPY BIRTHDAY ESTHER POYSTI
A. DARN IT DIANE
3 Rounds For Time:
15 Deadlifts (315/205lbs)
15 Strict Deficit Handstand Push-Ups (3.5/2")
Target time: 7-9 minutes
SCALING OPTION:
3 Rounds For Time:
15 Deadlifts (225/155lbs)
15 Handstand Push-Ups
B.
3 sets
10 Landmine Row (each side)
10 Landmine Twist (each side)
10 Landmine Press (each side)
WEDNESDAY, OCTOBER 14th
A. For Time:
1000m Row
-Rest until 10/15:00, then...
B. Max...
moreWEEK of WOD's 10.5.20 - 10.10.20
MONDAY, OCTOBER 5th
HAPPY BIRTHDAY JUSTIN FONTENOT
"THE CHIEF"
5 sets for Reps:
3:00 Amrap
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
- Rest 1 minute between sets -
* Record total reps each set/ Always restart back to power cleans for each amrap *
Target number of Reps each set: 80-100+
Minimum number reps before scaling: 60
SCALING:
5 sets
3:00 Amrap
3 Power Cleans (95/65)
6 Bar Push-ups (OR knee push ups)
9 Air Squats
B. 50:00-60:00
3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
TUESDAY, OCTOBER 6th
HAPPY BIRTHDAY JUSTIN BROWN
A. For Time:
200/160 Cal. Assault Bike
Every 3:00
3 Power Snatch (155/105)
4 Overhead Squats (155/105)
3 Bar Muscle Ups
Target time: 18-22...
moreWEEK of WOD's 9.28.20 - 10.3.20
MONDAY, SEPTEMBER 28th
HAPPY BIRTHDAY JOSH MATTICE AND JOE WALKER
A. Take 15 minutes to establish a 1RM Front Squat
(5-4-3-2-1 warmup sets, starting around 50% and climbing)
B. 30:00 - 50:00
For Time:
500/400m Row (OR 1000/800m bike erg OR 30/24 Calorie Assault Bike)
100 double unders
200ft Farmer Carry (100s/70s)
100 double unders
500/400m Row (OR 1000/800m bike erg 30/24 Calorie Assault Bike)
Target time: 9-11 minutes
Time cap: 15 mintues
Fast! This workout is designed to see who is willing to go the distance. Push harder then you think and don't let off the gas pedal.
The farmer carry should be heavy but we want to see athletes able to move the weight 100ft at a time. Don't run! but a fast walk
Scaling option
For Time:
300/250m Row (OR 600/500m bike erg OR 20/15 Calorie Assault Bike)
100 single unders
200ft Farmer Carry (70s/50s)
100 single unders
300/250m Row (OR 600/500m bike erg OR 20/15 Calorie...
moreWEEK of WOD's 9.21.20 - 9.26.20
MONDAY, SEPTEMBER 21st
A. For Time:
30 Squat Clean and Jerk (135/95)
-Rest till 10:00-
20 Squat Clean and Jerks (165/115)
-Rest till 20:00-
10 Squat Clean and Jerks (205/145)
Target time each set: 3-5minutes
Time cap each set: 7 minutes
SCALING OPTION:
30 Squat Clean and Jerk (95/65)
-Rest till 10:00-
20 Squat Clean and Jerks (125/85)
-Rest till 20:00-
10 Squat Clean and Jerks (165/115)
B. 50:00-60:00
3 sets
8-12 Glute Ham Raises (with Partner on floor) or GHD
1:00 Active Hang
TUESDAY, SEPTEMBER 22nd
HAPPY BIRTHDAY KENDALL MOORE
A. 15:00-25:00
DELOAD WEEK - 5 x 5
Bench Press (half of your recent 80% or 40-50% of 1RM)
B. 30:00-50:00
Teams of 2 (1:1)
6 sets Each
15/12 Cal. Assault
5 Burpee Box Get Overs (48/40) (OR 8 Burpee Box Jump Over 30/24)
Target time each set: 2-2:30 minutes
Time cap each set: 3 minutes
SCALING...
moreWEEK of WOD's 9.14.20 - 9.19.20
MONDAY, SEPTEMBER 14th
A. 15:00-30:00
Deadlift - 8 x 3 @ 80% EMOM
B. 30:00-50:00
10:00 AMRAP
7 Hang Clean and Jerks (115/80)
3 Bar Muscle Ups
Target number of Rounds: 6-8 Rounds
Minimum number Rounds before scaling: 4 Rounds
SCALING:
10:00 AMRAP
7 Hang Clean and Jerks (75/55)
3 Burpee Pull Ups
C. 50:00-60:00
3 sets
12 Landmine Twist (total)
12 Landmine Rows (each side)
TUESDAY, SEPTEMBER 15th
HAPPY BIRTHDAY BOWEN CORNETT, SETH BAILEY, RANIE JONES, and MELINDA BERNUI
A. 20:00-50:00
1 Set Every 4:00 (6 Sets Total)
18/14 Calorie Assault Bike
12 Dumbbell Front Squats (50s/35s)
6 Burpee Box Jump Overs (24/20)
Target time each set: 2 Minutes to 2 Minutes 30 seconds
Time cap: 3 minutes
SCALING OPTION:
1 Set Every 4:00 (6 Sets Total)
15/12 Calorie Assault Bike (OR 20/15 Cal Row or Ski)
12 Dumbbell Front Squats (35s/20s)
6 Burpees
B....
moreWEEK of WOD’s 9.7.20-9.11.20
MONDAY, SEPTEMBER 7th
HAPPY BIRTHDAY JENNY BRIDENBAUGH AND MELANIE DUNN!
HAPPY LABOR DAY, OPEN GYM 5am -11am
"HOTSHOTS 19"
- 6 Rounds For Time
- 30 Air Squats
- 19 Power Cleans (135/95 lb)
- 7 Strict Pull-Ups
- 400 meter Run
With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run.
Scaling OPTIONS:
A. 3-4 Rounds
B. 6 Rounds for time of:
15 Air Squats
10 Power Cleans (95/65)
5 Banded Strict Pull-ups
200m Run
Read more about the HERO Hotshots...
https://journal.crossfit.com/article/the-19
TUESDAY, SEPTEMBER 8TH
HAPPY BIRTHDAY, DONAVAN DEGRIE AND BRYAN BLASUCCI!
Front Squat 2x2,6x3@80%
- Complete a set every 90 seconds, on the 3rd - 8th set complete 3 reps -
B. 30:00 - 50:00
For...
moreWEEK of WOD’s 8.31.20-9.5.20
MONDAY, AUGUST 31ST
HAPPY BIRTHDAY COTY ESCUE AND SHAWNEL CORLEY!
A. 15:00-30:00
Deadlift 3x2,5x3 @ 80% EMOM 8 min
B. 30:00-45:00
Old School Athletes...
"FIbonacci Fran"
1-2-3-5-8-13-21
Thruster (95/65)
Pull-ups
New School Athletes...
"Fran", for time:
21-15-9
Thrusters (95/65lbs)
Pull-ups
Target time: 6-8 minutes
Time cap: 12 minutes
Goal for athletes is unbroken sets until the round of the 13. From there they should look at 2 sets for 13 and 2-3 sets for 21 depending on level of fatigue
SCALING:
"FIbonacci Fran*
1-2-3-5-8-13-21
Thruster (75/55)
Jumping Pull-ups
C. 50:00-60:00
2 Sets:
1 min couch stretch (each side)
1 min banded lat stretch
10 Barbell Bent over Row
20 Hip Extension or Supermans
TUESDAY, SEPTEMBER 1ST
A. 20:00-40:00
20:00 AMRAP
10 Strict Handstand Push Up
15 Box Jump overs (24/20)
20/15...
moreWEEK of WOD’s 8.24.20-8.29.20
MONDAY, AUGUST 24th
HAPPY BIRTHDAY, CHAD JACOBS, CAM JOHNSON, and ABBIE JENKINS!
A. 15:00-50:00
4 sets
5:00 on/1:30 off
12 Lateral Burpees over rower
24/20 Cal. Row
12 Lateral Burpees over rower
Max Wall Balls (20/14)
Target number of Reps each set: 25+
Minimum number reps before scaling: 20
60-75 sec on burpees
90 sec on row
90-2:00 on wallballs
Scaling
4 sets
5:00 on/1:30 off
10 Burpees
20/15 Cal. Row
10 Burpees
Max Wall Balls (14/10)
B. 50:00-60:00
3 Rounds
10 Strict Chin Ups (jumping)
1:00 handstand hold (pike hold)
TUESDAY, AUGUST 25TH
A. 15:00-30:00
Front Squat 4x2,4x3@80%
- Complete a set every 60 seconds, on the 5th - 8th set complete 3 reps -
B. 30:00-50:00
For Time:
30 Clean and Jerks (115/80)
@5:00
30 Clean and Jerks (135/95)
@10:00 - 15:00
Max Reps Clean and Jerk (155/105)
Target time:...
moreWEEK of WOD’s 8.17.20 - 8.22.20
MONDAY, AUGUST 17th
HAPPY BIRTHDAY ALEXA WILLIAMS, KIMBERLY PRITCHETT, and DOUG WARREN
A. 15:00-30:00
Front Squat 5x2,3x3@80%
Complete a set every 60 seconds, on the 6th - 8th set complete 3 reps -
B. 30:00-50:00
15 minute AMRAP
50 Dumbbell Snatch(50/35)
50 Push Ups
50 Dumbbell Step Ups (50/35)(24/20)
50 Push Ups
50 Dumbbell Snatch(50/35)
Target rounds: 1+
Minimal number of reps before scaling: 175 reps
* On step-ups, DB must be placed somewhere on the shoulders.
Scaling option
12 min AMRAP
30 Dumbbell Snatch(35/20)
30 Push Ups
30 Dumbbell Step Ups (35/20)(20/16)
30 Push Ups
30 Dumbbell Snatch(35/20)
C. 50:00-60:00
3 rounds
15 Abmat situps
30 Russian Twist
20 sec Hollow Rock Hold
TUESDAY, AUGUST 18th
A. 15:00-50:00
8 Sets (1 Set Every 2:30)
250m/200m Row
10 Burpees
Target Time each set: 1:20 - 1:40
Time cap each set:...
moreWeek of WODS 8.10.20 - 8.15.20
MONDAY, AUGUST 10th
Happy Birthday Rachel Barrett
A. 20:00-40:00
10 Rounds every 2 min
150 meter Sprint
8 burpee box jumpovers (24, 20')
*sprint out back garage door, take right at street and come back around to 1st garage door on far sidewalk)
* Target time each set:1:00 - 1:30, PUSH!
* Time cap each set: 1:30
Scaling
10/7 Assault bike
6 burpee box stepovers (12)
B. 40:00-60:00
Accessory:
3 sets
10 single Arm DB Lawnmower ea
10 Bird Dog (each side)
1:00 Hollow Rock Hold
1:00 Couch Stretch or Pigeon Pose off box
TUESDAY, AUGUST 11th
A. 15:00-30:00
Bench Press 6x2,2x3@80%
- Complete a set every 60 seconds, on the 7th - 8th set complete 3 reps -
B. 30:00-50:00
3 Rounds For Time:
21 Back Squats (115/75)
15 Hang Power Cleans (115/75)
9 Shoulder to Overhead (115/75)
50 DU 100 SU
*Take bar from floor for all movements
Target Time: 8-10...
moreWEEK of WOD’s 8.3.20 - 8.8.20
MONDAY, AUGUST 3rd
HAPPY BIRTHDAY ANGELA LONGABERGER
A. 15:00-30:00
Deadlift 7x2,1x3@80%
- EMOM; on the 8th set complete 3 reps -
* Use same weight for all 8 sets
B. 30:00 - 45:00
For Time:
30 GHD sit ups
30 Shoulder to Overhead (75/55)
60 Pull Ups
30 Shoulder to Overhead (75/55)
30 GHD sit ups
- 15 minute time cap -
Target time: 7-9 minutes
Good old chipper that is designed to be light and fast!
Scaling
For Time:
30 Abmat sit ups
30 Shoulder to Overhead (55/35)
60 Jumping Pull Ups
30 Shoulder to Overhead (55/35)
30 Abmat sit ups
- 15 minute time cap -
C. 45:00-60:00
3 sets
60 sec Side Plank (each side)
16 Alternating Dumbbell Bench
10 Single Dumbbell RDL (each side)
TUESDAY, AUGUST 4th
A. 15:00 - 45:00
A. For Time:
21-15-9
Overhead Squat (95/65)
Burpee...
moreWEEK of WOD's 7.27.20 - 8.1.20
MONDAY, JULY 27th
HAPPY BIRTHDAY LAURA RIVERA
A. 15:00 - 45:00
7 sets
Every 3:00 minutes
7 Strict Handstand Push Up
2 Power Cleans (205/135)
14/12 Calorie Assault Bike OR 20/15 Row, Ski, Air Runner, BikeERG
* Target Time each set: 2:00
* Time Cap each set: 2:30
* Scale to finish near the target score: 7 sets
Scaling:
Every 3:00 minutes
7 HSPU (Pike Push-ups from Box or Floor, OR LSeated DB Press)
2 Power Cleans (165/115)
12/10 Cal. Assault Bike
B. 45:00-60:00
3 sets
10 Windshield Wipers
15 Bulgarian Split Squat (each side - light/moderate)
15 Lateral Box Step Up (each side - control the eccentric (lowering portion)
TUESDAY, JULY 28th
HAPPY BIRTHDAY LOGAN MARTIN
A. 15:00 - 30:00
Front Squat 8x2 @80%
- Complete a set every 90 seconds -
* Use same weight for all 8 sets
B. 30:00 - 50:00
5 Rounds for time:
50 Double Unders...
moreWEEK of WOD's 7.20.20 - 7.25.20
MONDAY, JULY 20th
HAPPY BIRTHDAY ADAM HOLLMEYER, DANIEL GUTHRIE, THOMAS CULBREATH, JESSICA SHELTON, SONJA SPRINGER, and GISELLE COUTS
A. 15:00-30:00
Bench Press 5 x 1
* Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.
-New set every 2 minutes-
B. 30:00 - 50:00
10 minute Amrap
3 Power Cleans (185/125)
6 Strict Handstand Push Ups
12 V Ups
* Target number of Rounds: 5-7
* Minimum number reps before scaling: 3
Scaling option:
10 minute Amrap
3 Power Cleans (135/95)
6 Push Press (135/95)
12 Tuc Ups
C. 50:00-60:00
3 sets
20 Bent over Barbell Rows
10 Tempo Goblet Squats (5 second negative, stand up fast)
TUESDAY, JULY 21st
HAPPY BIRTHDAY MARCIE JENKINS
A. 15:00-40:00
Every 8 minutes, complete for time:
50 Wall Balls...
moreWEEK of WOD's 7.13.20 - 7.18.20
MONDAY, JULY 13th
HAPPY BIRTHDAY CALEB BROWN, MATT LAYTON, WILL TUMLIN, SUSAN PEYRET, and STEVE COOK
A. 15:00-40:00
5 rounds for time:
7 Devil’s Press (50s/35s)
49 Double Unders
-12 minute time cap-
@15:00 to 25:00
B.
In 10 minutes, find a 2 RM Squat Clean
C. 40:00-60:00
3 sets
10 Windshield wipers (floor)
10/10 Bent Over DB Row
TUESDAY, JULY 14th
HAPPY BIRTHDAY MIKE SULKEY
A. 15:00-25:00
Deadlift 5 x 3
* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.
-New set every 2 minutes-
B. 25:00-45:00
8 sets
300/250m Row (Ski ERG or Bike ERG or AirRunner)
-Rest 1 minute between sets -
* Target time: 60-75 seconds
* Time cap: 90 seconds
C. 45:00-60:00
3 sets
10-12 Dumbbell curls (each side)
15 Russian Twist (each...
moreWEEK of WOD's 7.6.20 - 7.11.20
MONDAY, JULY 6th
HAPPY BIRTHDAY CRYSTAL MOORE
A. 5x5 Front Squat
* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)
-New set every 2 minutes-
B. 3 rounds for time:
30/20 Calorie Row
30 Dumbbell Snatch (50/35)
Target time: 8-10 minutes
Time cap: 15 minutes
*Goal should be to finish around :90 seconds for each row.
Scaling option
3 rounds
20/15 Calorie Row
20 Dumbbell Snatch (35/20)
Mobility:
2 min couch stretch (each side)
1 min quad smash w/ barbell (each side)
TUESDAY, JULY 7th
A. 15:00-45:00
5 rounds for Reps:
1 minute Max Calorie Standing Bike Erg (OR Assault Bike)
1 minute Max Burpees
1 minute Max Abmat Sit Ups
1 minute Max Double Unders
1 minute Rest
Target number of Reps each round: 120-150
Minimum number reps before scaling: 80
* Goal for each set to stay...
moreWEEK of WOD's 6.29.20 - 7.4.20
MONDAY, JUNE 29th
HAPPY BIRTHDAY JOHN THOMAS
A.
3 sets (Every 10 minutes)
15/12 Calorie Row
15 Burpee over Rower (parallel)
12/9 Cal. Row
12 Burpee over Rower
9/6 Cal. Row
9 Burpee over Rower
B.
3-5 sets
10 Goblet Squats
20 Seated Banded Rows
TUESDAY, JUNE 30th
HAPPY BIRTHDAY ZAC MORGAN
A.
7 rounds for time:
3 Squat Snatch (165/115)
12 Toes to Bar
B.
3 sets
1 minute Handstand Hold
15 Hip Extensions
12 Russian Plate Twist (each side)
WEDNESDAY, JULY 1st
HAPPY BIRTHDAY TENA SIMMONS and TAYLOR ADCOCK
A.
For Time:
50ft Front Rack Dumbbell Lunge (50s/35s)
50 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
40 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
30 Push Ups
50ft Front Rack Dumbbell Lunge (50s/35s)
20...
moreWEEK of WODS 6.22.20 - 6.27.20
MONDAY, JUNE 22nd
HAPPY BIRTHDAY MARY SCALF, ROB CUSHMAN, and JEAN HESSON
A.
10 rounds for time:
15 Wall Balls (20/14)
3 Power Snatch (155/105)
B.
3 sets:
10 Strict T2B
15/15 Bulgarian Split Squat
60 sec Handstand Hold
TUESDAY, JUNE 23rd
A.
7minute AMRAP:
3-6-9-12. . .
Chest to Bar
HSPU
Box Jump Overs (24/20)
@ 10:00
Heavy 3 Rep Back Squat
- 10 minutes -
B.
3 sets
3 turkish getups (each side)
15 Hip Extensions
20 Cossack squats
WEDNESDAY, JUNE 24th
HAPPY BIRTHDAY JOHN BAKER
A.
8 sets, each for time:
Every 4 minutes...
200m/175m row
5 Clean and Jerk (155/105)
10 Bar Facing Burpee
B.
3 sets
20 Single Arm Alt. DB Bench
20 DB Bent Over Rows
THURSDAY, JUNE 25th
...
moreWEEK of WOD’s 6.15.20 - 6.20.20
MONDAY, JUNE 15th
HAPPY BIRTHDAY LISA WALKER, JEAN PAUL CANO, and MATT JENKINS
A.
Every 3 minutes (10 sets):
200m Sprint
10 Burpee Box Jump Over
(24/20")
*2 Minute Cap each round
B.
Mobility:
-2min Roll feet out with lacrosse ball
-2min Couch stretch
TUESDAY, JUNE 16th
HAPPY BIRTHDAY LISA VANDENCAMP and ANNE LOVE
A.
10 minute AMRAP:
20/15 cal. Assault Bike
5 Squat Cleans (185/125)
- Rest 5:00 b/t sets -
@15:00
Heavy Single Front Squat
*10 minutes
WEDNESDAY, JUNE 17th
A.
TABATA Row (20 rounds)
:20 ON, :10 OFF
*Scored by total meters
@15:00
15 minute AMRAP:
10 Strict Pull Ups
20 Push Ups
30 Air Squats
B.
3 sets:
20 Banded Pull Aparts
15 Hip Extensions
10 Sotts Press
THURSDAY, JUNE 18th
A.
5 Rounds for...
moreWEEK of WOD's 6.8.20 - 6.13.20
MONDAY, JUNE 8th
HAPPY BIRTHDAY COURTNEY RIVERA
A. 20:00 - 50:00
2 Rounds for Time:
100 Double Unders (200 SU)
25 Thrusters (75/55lbs)
25 Bar Facing Burpees
Rest 5 minutes
For Time:
200 Double Unders (400 SU)
50 Thrusters (75/55lbs)
50 Bar Facing Burpees
Target Time Workout 1: 8:00
Target Time Workout 2: 10:00
Time Cap (Both): 12:00
The Scaling aim is for athletes to move the barbell comfortably in bigger sets of 10+. Scale weight and reps to maintain the stimulus.
Scaling Option
2 Rounds
60 Double Unders (120 SU)
25 Thrusters (45/35)
15 Burpees
Rest 5:00 -
For Time:
120 Double Unders (240 SU)
50 Thrusters (45/35)
30 Burpees
B. 50:00-60:00
3 sets
30 Sec Dead Hang (pull up bar)
10 Single Arm Bent over row (R&L) (light to moderate weight)
TUESDAY, JUNE 9th
A. 15:00 - 45:00
For Time:
1000m Row
30 Sand Ball...
moreWEEK of WOD's 6.1.20 - 6.6.20
MONDAY, JUNE 1st
HAPPY BIRTHDAY JESS HENDERSON
A.
2 Sets
3 rounds
24 Wall Balls (20/14)
12 T2B
6 Power Cleans (185/125)
Rest 5:00
B.
3 sets
30-60sec Handstand Hold
15/15 Single Leg Glute Bridge
30 Single Leg Banded Hamstring Curls (L&R)
TUESDAY, JUNE 2nd
A.
3 sets
8min Amrap
1000m/800m Row Buy In
- Into -
2-4-6-8-10. . .
DB Box Step Up
M- 50s/24’’
F-35s/20’’
Push Ups
2:00 b/t sets
B.
3 sets
30-60sec Plank (elbows)
15 Barbell Bent Over Rows
10 Banded Upright Row
2:00 b/t sets
WEDNESDAY, JUNE 3rd
A.
Every 3 mins (30 mins)
AMRAP 2:00
12 Bar Facing Burpees
Max Reps step back lunge 95/65
@35:00
For Time:
800m Run
B.
-2min Couch stretch (each leg)
-2min Barbell Hamstring/Calf smash (each leg)
...
moreWEEK of WOD's 5.25.20 - 5.30.20
MONDAY, MAY 25th
HAPPY MEMORIAL DAY!
MURPH HEAT start times at 7am, 8am, 9am, and 10am today!
HAPPY BIRTHDAY JARED GRAY and LAUREN STEIN
For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor
Partitioned MURPH:
1 mile Run
20 rounds of :
5 Pull-ups
10 Push-ups
15 Air Squats
1 mile Run
Optional MURPH:
800m Run
10 rounds of :
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run
Optional MURPH"
4 Rounds of:
400m Run
2 Cycles of...
5 Pull-ups
10 Push-ups
15 Air Squats
TUESDAY, MAY 26th
HAPPY BIRTHDAY STACEY CLINARD and MARIELA GUEVARA
A. 12:00-18:00
On the minute for 6 minutes:
Station 1 – Supine Ring Rows x 6 reps @ 2111 (easy to moderate level)
Station 2 – Reverse Snow Angels x 12 reps @...
moreWEEK of WOD's 5.18.20 - 5.23.20
MONDAY, MAY 18th
HAPPY BIRTHDAY DAVID TOPPING
A.
3 Rounds for Time:
15 Box Step Ups (50/35lbs)
3 Rope Climbs (15')
Rest 3 minutes...
3 Rounds for Time:
15 Reverse Lunges (50/35lbs)
15 Toes to Bar
Rest 3 minutes...
3 Rounds for Time:
15 "A" Jump Squats (50/35lbs - goblet hold)
20/15 Push-ups
Goal: 5-7 minutes per set
Scale: 10-15 reps, RC Prog
At Home: 20 Step Ups + 9 Bent Over rows per arm/ 20 Rev Lunge + 15 Tuc Ups or V-Ups/ 20 Jump squats + 20 push-ups
B.
3 Rounds for Quality:
Pigeon Pose x 2minutes + Hollow body hold X 1minute
TUESDAY, MAY 19th
HAPPY BIRTHDAY ADAM BELL and DANNY ALLEN
A.
For Time:
100m Row + 10 Clean and Jerk (95/65lbs)
200m Row + 9 Clean and Jerk (115/75lbs)
300m Row + 8 Clean and Jerk (125/85lbs)
400m Row + 7 Clean and Jerk (135/95lbs)
500m Row + 6 Clean and Jerk (145/105lbs)
600m Row + 5 Clean and...
moreWEEK of WOD's 5.11.20 - 5.16.20
MONDAY, MAY 11th
AMRAP 15 minutes, alternating rounds with partner:
12/8 Cal Bike or Row or Ski
8 Snatch (95/65lbs)
8 Bent Over Rows (95/65lbs)
Scale: by load, 8/5 Cals on erg, 5 reps,
Goal: 5 rounds per partner (90 sec per round)
At Home: 8 burpees + 8 jump squats + 8 db bent over rows ea arm (or use odd object)
TUESDAY, MAY 12th
For Time:
40 Wall Ball (20/14lbs)
20 Toes to Bar
30 Wall Ball
15 Toes to Bar
20 Wall Ball
10 Toes to Bar
10 Wall Ball
5 Toes to Bar
Scale: same # WB as t2b, sub V-up or Tuc Up for t2b
Goal: < 8 minutes
At Home: sub db thruster + v-up or tuc up for t2b
WEDNESDAY, MAY 13th
5 Rounds for Time:
Run 200m OR Row 200m
20 Kettlebell Swings (53/35lbs)
15 Ring Dips
Scale: 100m + 10 kbs + 7 dips
Goal: < 15 minutes (3min rounds or less)
At Home: use db (or odd object) swing + chair dips
...
moreWEEK of WOD's 5.4.20 - 5.9.20
MONDAY, MAY 4th
AMRAP 7 minutes:
3 Thrusters (95/65lbs)
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups
etc... until 7 minutes is up
Scale: by load, jumping pull-ups
Goal: Round of 15's (11.6 Open, C2B)
At Home: DB thruster/ table pull-up OR bent over row (# of reps on each side of arm)
TUESDAY, MAY 5th
HAPPY BIRTHDAY DUSTIN SULLIVAN
For Time:
50/40 Cal Row or Bike
40 Wall Ball (20/14lbs)
25/20 Cal Row or Bike
40 Power Clean (115/75lbs)
50/40 Cal Row or Bike
Scale: by Load, down by 10-15 reps
Goal: < 15 minutes
At Home: Mountain Climbers x 2min for Row/ Db thruster for WB/ 1min squat jumps for Bike/ DB pc
WEDNESDAY, MAY 6th
For Time:
15-12-9 reps of...
Deadlift (185/125lbs)
Handstand Push-up (Pike Push-up off Box)
REST 5 minutes, then -
15-12-9 reps of...
Sumo Deadlift...
moreWEEK of WOD's 4.27.20 - 5.2.20
MONDAY, APRIL 27th
HAPPY BIRTHDAY BETH SPIEKERMEIER, MARK BARRETT, and DON WERBECK, JOE CARMACK, and STACY BUZAKO
A.
EMOM for 15 minutes (5 Rounds):
Min 1: 5 DB Snatch R Arm + 10 OH Walking Lunges R Arm + :20 Active Goblet Squat Hold
Min 1: 5 DB Snatch L Arm + 10 OH Walking Lunges L Arm + :20 Active Goblet Squat Hold
Min 3: Max Shuttle Runs (25')
Scale: 3 Sn + 6 Lunge (Front Rack or Farmers Carry style) No Load Goblet Squat
No Equip:
Challenge: Can you go out at 70-80% on shuttle runs and maintain same amount of reps each round?
B.
Quality Midline for 6 minutes:
1min Plank
1min Sit-ups
20sec Right Side plank
20sec Left Side plank
40sec Hollow Body Hold/ Dead Bug Hold
20sec Right Side plank drops
20sec Left Side plank drops
1min Sit-ups
1min Plank
C. For Quality:
1 Mile Jog + Accumulate 5 minutes of calf/hamstring stretches
TUESDAY, APRIL 28th
...
moreWEEK of WOD's 4.20.20 - 4.25.20
MONDAY, APRIL 20th
HAPPY BIRTHDAY COURTNEY ALEXANDER!
A.
Strength
3 Rounds not for time:
Isometric Towel Deadlift x 10s max effort
Rest 30 seconds
Dimel Deadlifts x 10-12 reps @31X1
Rest 60 seconds
No Equip version: broomstick Dimel DL
B.
For Time:
"Rona Fifty"
50 Up Downs
50 Hollow Rocks
50 DB/KB Swings
50 DB/KB Russian Twists (left + right = 1 rep)
50 Lateral Lunges
50 DB/KB Push-Press (25 each side)
50 Supermans
50 Skater Hops
Scale to: 25-35 reps
No Equip version: Good mornings in place of DB Swings/ 25 Push-ups in place of 50 DB Push Press
C.
Mobility/Cool down
Pigeon Pose x 1 minute each side
Open the Book x 10 reps each side low back version
TUESDAY, APRIL 21st
HAPPY BIRTHDAY CARRIE CHAMBERS and MICHELLE GILMORE
A.
For Time:
" Quarantine Manion"
7 Rounds for time:
400m Run
29...
moreWEEK of WOD’s 4.13.20 - 4.18.20
MONDAY, APRIL 13th
Happy Birthday Kate Sulky and Nancy Monroe
-Minimal + No Equip WOD-
A.
Every minute on the minute for 20 minutes
Min 1- 20 Box Jumps (Stair steps)
Min 2- 30 Walking Lunges
Min 3- 25 Push-ups
Min 4- 1 min Handstand Hold
Min 5- Rest
Scale: reps down by 5-10/ 30-45sec Pike or Plank Hold
Challenge: Can you practice on your freestand HS? How long can you hold for?
B. Midline + Mobility
Tabata 2min: Flutter Kicks
2min Door Frame Pec Stretch / 1min Scorpion per side
Tabata 2min: Hollow Rocks
2min Seated Pike Stretch
Tabata 2min: Hollow Hold
TUESDAY, APRIL 14th
Happy Birthday Jessica Chastain, ErinKyle Willis, and Angel Bruce
-Minimal Equip WOD-
A.
For Time:
21-15-9-15-21 reps of...
KB/DB Deadlift
KB/DB Goblet Squat
Run 200m after each set
Scale: 15-12-9-12-15 reps
Challenge: Can you go sub 15minutes?
-No Equip...
moreWEEK of WOD's 4.6.20 - 4.11.20
MONDAY, APRIL 6th
-MINIMAL EQUIP WOD-
A.
Every minute on the minute for 15 minutes...
Min 1 - :45 Max Run
Min 2 - 10 Single Arm Alternating Devil's Press
Min 3 - 20 Alternating Goblet Reverse Lunges
Scale to: 6-8 Devils Press/ 10-15 Lunges (finishing around 45sec Mark each minute)
Challenge: How fast can you sprint today???
-NO EQUIP WOD-
Every minute on the minute for 15 minutes...
MIN 1 - :45 Max Run
MIN 2 - 10 Burpees
MIN 3 - 20 Alternating Goblet Reverse Lunges
B. Mobility + Midline
2 Rounds for Quality:
Cossack Lunge x 20
Plank Rotations x 20 right side
Plank Rotations x 20 left side
Weighted Sit-ups x 20
TUESDAY, ARPIL 7th
-MINIMAL EQUIP + NO EQUIP WOD
As many Rounds as possible in 12 minutes of...
400m Run
Then 2 Rounds of:
5 V-Ups, 10 Push-ups, 15 Air Squats
Straight into...
As many...
moreWEEK of WOD’s 3.30.20 - 4.4.20
MONDAY, MARCH 30th
HAPPY BIRTHDAY SHANE GIBSON
- MINIMAL EQUIPMENT WOD -
A. GO HARD! EMOM style
EMOM x 10 minutes (both in the same minute)
4 Squat Clean Thrusters Right Arm + 4 Squat Clean Thrusters Left Arm + 4 Burpees
Scale: 2-3 reps per minute/ use walk out and step in burpee as needed/ or air squat + push-up
Challenge: Can you perform 5 SCTh per arm + 5 Burpee every minute for the full 10 minutes?
B. For QUALITY:
2 Rounds:
1 minute Front Plank
25 Sit-ups
25 Russian Twists
25 Flutter Kicks (R + L = 1)
25 Weighted Sit-ups
1 minute Front Plank
- NO EQUIPMENT WOD -
A. GO HARD! EMOM style
EMOM x 10 minutes (both in the same minute)
4 Air Squats + 4 Jumping Air Squats + 4 Push-ups + 4 Burpees
MOBILITY SESSION:
2 Rounds:
Folded Over 1min per leg
Saddle Eagle 1min per arm
Couch Stretch 2min per...
moreWEEK of WOD's 3.16.20 - 3.21.20
MONDAY, MARCH 16th
A.
For Time:
30 Toes to Rings
25/20 Calorie Assult Bike
15 D-Ball Over Shoulder (150/100lbs)
*7 Minute Time Cap
On the 8:00...
For Time:
30 Kipping Handstand Push-ups
25/20 Calorie Assault Bike
100′ Sandbag Carry (150/100lbs)
Scale to: Pike Push-ups/ Alt Top Down DB Presses
7 minute Time Cap
B.
3 Quality Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Sled Drag (facing away from sled, or sled behind you)
Lying Hamstring Stretch on Rig
TUESDAY, MARCH 17th
A.
In 15 minutes, complete 5 x 3 Box Squat
* Stay at same weight, around 75-80% of a 1RM Box Squat
* Pause and come out of a Dead Stop each rep
* In between sets complete 5 YTW's off bench
B.
For Time:
21-15-9 of...
Kettlebell Swing (53/35lbs)
Burpee
Scale to: by load, 12-9-6 reps
Goal Time: 5 minutes
C.
3 Quality Sets:
20-40...
moreWEEK of WOD’s 3.9.20 - 3.14.20
MONDAY, MARCH 9th
A.
In 15 minutes, find a 5 RM Box Squat
* Build each set
* Pause and come out of a Dead Stop each rep
* In between sets complete 5 SLOW Seated Wall Slides @ 5151
B.
8 Rounds of Tabata (16 minutes):
20 Seconds On
10 Seconds Off
For the following movements...
Pistols
Assault Row Calories
Strict Handstand Push-ups (Handstand Hold/ Double DB OH Hold)
Assault Bike Calories
Goal: ALL the REPS!!!
TUESDAY, MARCH 10th
A.
Every minute for 4 minutes, building each set:
1 Power Clean
1 Pausing Push Jerk (3s in catch)
Clean Complex (On the 6:00…)
Every 90 seconds for 9 minutes, complete the following (6 sets):
On the 1:30 x 6 Sets:
1 Hang Power Clean
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
* build each set and touch n go if possible
B.
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks...
moreWEEK of WOD's 3.2.20 - 3.7.20
MONDAY, MARCH 2nd
A.
On the 5:00 x 4 Rounds:
7 Power Snatches (115/85)
15/12 Calorie Assault Bike
7 Overhead Squats (115/85)
10 x 10 Meter Shuttle Runs
Goal Time: 2.5 minutes
Scale to: by Load, 10/7 Cals, 5 Shuttles
B.
3 Quality Sets:
30 Second Heavy D-Ball Hold
12 Pausing Hip Extensions
Banded Lat Distraction btw sets
TUESDAY, MARCH 3rd
HAPPY BIRTHDAY MISTY HANDY
A.
For Time:
21-15-9:
Box Jump Overs (30/24”)
CTB Pull-ups
DB Front Rack Lunge (50/35lbs)
Decline Push-ups
Kettlebell Swings (70/53lbs)
Goal Time: < 15 minutes
Scale to: by Load, 15-12-9 reps or 12-9-6 reps
B.
On the Minute x 9 (3 Rounds):
Minute 1 – Weighted Glute Bridges
Minute 2 – GHD Static Hold – Belly Up (Supine)
Minute 3 – Banded Good Mornings
Not for score. Practice quality reps in each time domain.
...
moreWEEK of WOD’s 2.24.20 - 2.29.20
MONDAY, FEBRUARY 24th
HAPPY BIRTHDAY KAT GILILAND, BILLY SHELTON, and MEGAN MITCHELL
A.
In 15 minutes, build to a heavy set of 2 reps of...
Box Squats
*back rack/ build each set as long as you can keep a 31X2 tempo
B.
For Time:
21-15-9
Push Jerk (165lb/105lb)
Bar Facing Burpee
Goal Time: 7min, TimeCap 10min
Scale to: by Load, 12-9-6 reps
C.
4 Rounds for Quality:
20 Banded Good Mornings
20 Weighted Ab Mat Sit-ups
TUESDAY, FEBRUARY 25th
HAPPY BIRTHDAY MIKEY LAYTON
A.
For Time: Buy-In: 15 Clusters (135/95)
Into…
3 Rounds:
21/15 Cal Assault Bike
15 Chest to Bar Pull-ups (Jumping Pullups)
Into…
Cash-Out: 15 Clusters (135/95)
Goal Time: 7min, TimeCap: 10min
Scale to: 10 reps
B.
Alternating OTM x 12 (6 Rounds):
Odd – 15/12 Calorie Erg of choice OR AirRunner
Even – 50′...
moreWEEK of WOD's 2.17.20 - 2.22.20
MONDAY, FEBRUARY 17th
HAPPY BIRTHDAY JACOB OLDHAM, TURNER GAW, and ERIN GUY
A. RETEST 7.22.19
For Time:
1,000 Meter Run
30 Squat Snatches (115/85)
30 Bar Muscle-Ups (Choose 30 Strict Dips or 30 Strict PullUps)
Scale to: 500-800m, Complete 3 sets of 10 Snatch + 10 Dip or Pull, cycling back and forth
Goal Time: ~15min
* end of 2nd hill and back is our 1000m Run
B
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges
TUESDAY, FEBRUARY 18th
A. RETEST 7.15.19
5 Rounds for time of:
50 ft Handstand Walk (5 Half Around the Box Walks)
5 Squat Cleans 225/155
Scale to: by LOAD, 3 Walk Arounds
Goal Time: 15min or less, 3min per round
B.
Every Minute on the Minute (EMOM) for 12 minutes
Sit Up x 10
Front Plank on Elbows for the remainder of the minute
...
moreWEEK of WOD's 2.10.20 - 2.15.20
MONDAY, FEBRUARY 10th
A. RETEST 7.16.19
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12 Dumbbell Front Squats (50/35lbs)
15/12 Calorie Assault Bike
Scale to: by load/ht, 12/10cals or 10/7 cals
Goal Time: <3min per round, 1-2min rest
B.
3 Sets for Quality:
8 Tempo Dumbbell Half Kneeling Arnold Presses @ 20X1
8 Tempo Dumbbell Bent Over Row @ 20X1
Max Effort Ring L-Sit Hold (LSit > off boxes)
Hamstring Stretch on Rig btw sets - 1min per
TUESDAY, FEBRUARY 11th
HAPPY BIRTHDAY BRANDON MEWBOURNE
A. RETEST 7.9.19
3 Rounds for Time:
400 m Run
20 Pull-ups
10 Deadlifts 225/155#
Goal Time: < 12minutes
Scale to: 200-300m/ 10-12 Pullups/ by Load
B.
3 Rounds for Quality:
Turkish Sit Up x 8 each arm at moderate weight
Alternating Top Down DB Bench Press x 10 (5 ea) at moderate weight
Sumo Stance Good Morning x 8 at moderate weight
Side Plank...
moreWEEK of WOD’s 2.3.20 - 2.8.20
MONDAY, FEBRUARY 3rd
HAPPY BIRTHDAY HARLEY DELINE
A. RETEST 7.2.19
For time:
400m run
Fran 75/55
400m run
Fran 75/55
400m run
Scale to: 200-300m/ 12/9/6 reps
Goal Time: < 20 minutes
B.
Complete 4 Sets for Quality:
Hollow Body Hold x 20 seconds
Tuck Ups x 15
Pigeon Pose btw sets
TUESDAY, FEBRUARY 4th
A. RETEST 7.1.19
For time:
7 Squat Snatch 185/135
11 Ring Muscle-ups
100 Double-unders (300 SU)
11 Ring Muscle-ups
7 Squat Snatch 185/135
Scale to: 11 Burpee Pull-ups for MUps/ 25-50 DU
Goal Time: <15minutes
B.
Build to as heavy as possible in 3 sets
Mixed Overhead/Farmers Carry x 100ft ea
Complete 15-25 Straight Leg Sit-ups btw sets
WEDNESDAY, FEBRUARY 5th
...
moreWEEK of WOD's 1.20.20 - 1.25.20
MONDAY, JANUARY 20th
HAPPY BIRTHDAY MEREDITH CUSHMAN, ADAM DEROSSETT, ADAM GRAGG, SHAWN SMITH
A. RETEST 6.17.19
5 Rounds for Time of:
15 Wallballs 20/14
15 Power Cleans 95/65
Scale to: by Load, 10's
Goal Time: < 12minutes
B.
3 Rounds for Quality:
Choose weights at your discretion.
Turkish Get Up x 3 per arm
Single Arm Bent Over Row x 5 per arm
Pegboard Climbs x 1-2 OR Strict Toes To Bar x 8
Good Morning x 8
Barbell Overhead Hold x 60 seconds
TUESDAY, JANUARY 21st
A.
For Time:
25 Deficit Handstand Push-Ups (2- 45lb plates)
25 Reverse Burpee (53/35lb KB)
25 Flying Push-Ups
25 A Jumps (2x55/35 lb)
25 Reverse Grip Chest-to-Bar Pull-Ups
25 Devil Presses (2x55/35 lb)
Scale to: 15-20 reps, Handstand Walk 1/2Way around Box + 5 HSPU/ Weighted Sit-ups/ Pushups off floor or box/ DB front squats/ jumping chin ups or chin-ups with...
moreWEEK of WOD’s 1.12.20 - 1.18.20
MONDAY, JANUARY 13th
A. RETEST 6.10.19
3 Rounds for Time:
5 Ring Muscle-Ups (5-10 Strict Pull-ups)
10 Squat Cleans (135/95lbs)
20 Box Jumps
Scale to: Banded Pullups/ FS/Box Steps
Goal Time: < 12min
B.
Every Minute on the Minute (EMOM) for 10 minutes
Sit Up x 8
Front Plank on Elbows for the remainder of the minute
TUESDAY, JANUARY 14th
A. RETEST 6.11.19
2 Rounds for Time:
18 Calorie Row
15 Thrusters (95/65lbs)
12 Chest to Bar Pull-ups
Scale to: by Load, Jumping Pull-ups
Goal Time: <7minutes
B.
3 Rounds for Quality:
Turkish Sit Up x 8 each arm at moderate weight
Slow and Steady Ring Row x 8
Barbell Russian Twists x 16
Sumo Stance Good Morning x 8 at moderate weight
Front Rack Hold x 1 minute at heavy weight
WEDNESDAY, JANUARY 15th
...
moreWEEK of WOD's 1.6.20 - 1.11.20
MONDAY, JANUARY 6th
A.
3 Rounds for time of:
21 Deadlifts (185/135lbs)
7 Overhead Squats (185/135lbs)
*One barbell, no rack
Scale to: by Load
Goal Time: 5min; < 8minutes
RETEST 6.3.19
B.
2 Rounds For Quality:
Glute Bridge off Floor with bar in hips x 12
Romanian Deadlift x 12 at light/mod weight
1 Arm Bent Over Row x 12 per arm at light/mod weight
Barbell Rollout x 6
Double Kettlebell Overhead Hold x 30 seconds at light weight
TUESDAY, JANUARY 7th
HAPPY BIRTHDAY COACH SCOTT BATSON and STEVE SLOW!
A
4 Rounds for time of:
21 Wallballs (20/14lbs)
18 Pull-ups
15 Kettle Bell Swings (53/35lbs)
12 Handstand Push-ups
Scale to: 15-12-9-6 reps, Jumping Pullups + Pike Pushups
Goal Time: 10min; <15minutes
RETEST 6.4.19
B.
10 Minutes For Quality
Front Plank on Elbows x 15 sec
Side Plank on...
moreWEEK of WOD's 12.30.19 -1.4.19
MONDAY, DECEMBER 30th
A.
In 15 minutes, complete the following sets...
Back Squat 5-5-3-3-1-1
Start around 60% with set of 5 and finish as heavy as possible for today
B.
For Time:
30 Power Snatch (115/80)
Rest 3min
30 Clean & Jerks (135/95)
Rest 3min
20 Power Snatch (155/105)
Rest 3min
20 Clean & Jerks (185/125)
Goal Time: 3-5min for each set
Scale to: by Load, then 20 reps/15 reps
C.
Spend 5-10 minutes working on 90/90 stretch and puppy dog stretch
TUESDAY, DECEMBER 31st
OPEN GYM 5-9am, Group WOD at 9am
A.
20 min AMRAP:
20 Cal Bike or Row
20 Thrusters (75/55lbs)
20 Lateral Burpees over Bar
20 Reverse Lunges (75/55lbs)
Goal Rounds: 3+
Scale to: by Load, then to 12 reps
B.
10min for Active Recovery:
300m Jog
Single Leg Glute Bridge x 10 ea leg
Hollow Body x 30 sec
C.
Spend 5-10 minites in Pigeon Pose/ Thread the...
moreWEEK of WOD's 12.23.19 - 12.28.19
MONDAY, DECEMBER 23rd
"12 Days of Christmas"
For Time:
1 Burpee Cluster(115/80lbs)
2 Turkish Get ups ( 53/35lbs, one for each arm)
3 Front Squats (115/80lbs)
4 Clean and Jerks (115/ 80lbs)
5 GOLDEN SWINGS (53/35lbs)
6 Sumo Deadlift High Pull (115/80lbs)
7 Clapping Push Ups
8 Knees To Elbows
9 Pull-ups
10 Lords of Leaping (48/40")
11 Overhead Squats (115/85lbs)
12 Calorie Air Runner
* Perform like song...1, 2-1, 3-2-1, 4-3-2-1, etc
* 1 Golden Swing = 1 RKBS + 1 KB Clean + 1 KB Snatch (alternate arms after ea complex)
* Lords of Leaping = Box Climb Overs
TUESDAY, DECEMBER 24th
GROUP WOD at 9am ONLY
A.
For Time, with a team of 3...
400m Run
60 Toes to Bar
400m Run
90 Double DB Hang Power Clean and Jerks (35/25 lbs)
400m Run
120 Kettlebell swings (70/53lbs)
400m Run
150 Weighted Sit-ups (35/25 lbs)
400m Run
180 Double Farmers Carry...
moreWEEK of WOD’s 12.16.19 - 12.21.19
MONDAY, DECEMBER 16th
A.
Every 90 seconds, for 12 minutes, complete...
Hang Power Snatch + Overhead Squat + Snatch
*drop and reset after OHS, before full snatch, and build each set
10/7 Cals Ski OR Air Runner
1 Rope Climb
20 Babrbell Back Rack Reverse Lunge (115/75lbs)
Goal Time: 90sec per interval
Scale to: 7/5 Cals, RC Prog, Walking Lunges
**Teams of 3, rotate in every minute
C.
2-3 Sets for Quality:
Lat Distraction on Rig 2min
10 Half Kneeling KB Rotational Chops R side
10 Half Kneeling KB Rotational Chops L side
TUESDAY, DECEMBER 17th
With a partner, complete for time...
150 Wall Balls (20/14)
100 Box Jump Overs (24/20)
*Partner holds KB’s entire time teammate is working, 70/53lbs, Farmer carry hold on the dumbbells *
Goal Time: < 12 minutes
Scale to: 100 WB/ 75 BJO
B.
3 Sets for Quality:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front...
moreWEEK of WOD's 12.9.19 - 12.14.19
MONDAY, DECEMBER 9th
A.
In 15 minutes, find 1-RM Clean and Jerk
* start at 50% and build (3-2-2-1-1-1)
B.
On the 4:00 x 4 Rounds (16minutes):
30 Air Squats
20 Russian Kettlebell Swings (70/53lbs)
10 KB Facing Burpees
Goal Time: <3 minutes per interval
Scale to: by Load, then...20/12/7 reps
C.
Hamstring Stretch on Rig
TUESDAY, DECEMBER 10th
A.
Gymnastics Skill/ Strength Work:
In 12-15 minutes, work at a steady pace through these drills...
Strict Muscle-Up x 1-3 (Or Butterfly Kip circles x 10-15, or Kipping Pull-ups x 5-10)
Pistols x 10 (5 ea, Rolling, Counterweight, Box Asssistance)
L-Sit Hold x 20 seconds
Banded Rows x 10
Banded Snow Angels x 10
B.
10 min AMRAP:
30 Double Unders (90 SU)
10 Clusters (75/55lbs)
Goal Rounds: 6+
Scale to: 15 DU (45 SU), 5 Hang SCTh
C.
Smash Quads with Partner/ FR Quads/ Couch...
moreWEEK of WOD's 12.2.19 - 12.7.19
MONDAY, DECEMBER 2nd
A.
6 min EMOM:
1 Power Snatch
2 Overhead Squat
-Immediately into...
6 min EMOM:
1 Power Clean
1 Hang Squat Clean
For both EMOMs, start light then work up to as heavy as possible.
B.
3 Rounds for Cals:
AMRAP 4:
30 Shuttle Runs (25 feet)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 2 Minutes Between Rounds.
Scale to: 15-20 SR, 15/10 Cals,
Goal: 1min+ on Rower to Work
*Coaches add in Thoracic Reachbacks, Open Books, Reach, Roll, Lifts, 90/90's, Glute Bridges in between early light sets
TUESDAY, DECEMBER 3rd
B.
In 15 minutes, work up to a heavy Push Jerk with following sets...
Push Jerk 3-3-2-2-1-1-1
*start around 50-60% and build
B.
27-21-15-9 reps for time:
Double KB or DB Deadlifts (70/50lbs)
Burpee Box Jump Overs 24/20”
Scale to: 21-15-9 reps, no 27's
Goal Time: < 15 minutes
C.
3 Rounds for Quality:
10...
moreWEEK of WOD’s 11.25.18 - 11.30.19
MONDAY, NOVEMBER 25th
A.
On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*
*3-Position Clean:
1 High Hang Power Clean (pockets)
1 Hang Power Clean (knees)
1 Power Clean (floor)
B.
For Time:
75 Wall Ball (20lb/14lb)
50 No Touch Box Jump Over (24in/20in)
25 Cal Assault Bike
Scale to: 50/35/20 reps, BJO with touch, or rounds (15/10/5 reps)
Goal Time: <10min
C.
Partner Quad Smash
TUESDAY, NOVEMBER 26th
A.
In 15 minutes, complete 5 x 3...
Back squat
*all 5 sets are mod-heavy loading, build each set starting around 65-70% of 1RM
B.
5 Rounds for Time:
21 Kettlebell Swings (53/35lbs)
14 Ring Dips
7 D-Ball Over Shoulder (100/70lbs)
Scale to: 14/11/7 reps, by Load
Goal Time: < 15minutes
C.
2-3 Sets for Quality:
Dead Bugs x 10 @ 1515
Handstand Practice (freestanding or against a wall) x 60...
moreWEEK of WOD's 11.18.19 - 11.23.19
MONDAY, NOVEMBER 18th
A.
For 4 Rounds, complete as many reps as possible in 4 minutes of:
500/450m Row
9 Burpee Box Jump Over (24/20")
Max Reps DB Thruster (50/35lbs)
Rest 2 minutes between sets
Reps Goal: 15+ ea round
Scale to: by Load
B.
3-5 Quality Sets:
10 Cal Ski Erg or 10 Cal Bike Erg
30 sec Hollow Body Hold
15 DB Weighted Sit-ups
Spend 2min in Couch Stretch or Lying Quad Stretch btw sets
TUESDAY, NOVEMBER 19th
A.
In 15 minutes, build to a heavy set of 3 reps...
Push Press 3-3-3-3-3
B.
Every 90 seconds for 15 minutes (6 Rounds):
10 Overhead Squats (75/55lbs)
10 Bent-over Rows (75/55lbs)
Max Push-ups Min 1-3-5
Max Jumping Lunges Min 2-4-6
Reps Goal: @ least 30sec to work
Scale to: by Load, 7 reps
*Use box for push-ups/ use reverese lunges instead of jumping
C.
Scorpion/Supernova Ball Pec Smash
...
moreWEEK of WOD's 11.11.19 - 11.16.19
MONDAY, NOVEMBER 11th
A.
As many rounds as possible in 12 minutes of...
15 Burpees
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Push Jerks
Goal Rounds: 4+
Scale to: 9-9-6-3 reps, by Load
B.
In 12 minutes, complete 5 sets of the following...
Back Squat x 5 reps
*Starting around 50%, build each set to finish with a heavy set of 5 for the day
C.
Mobilize Pec/Ant Shoulder
TUESDAY, NOVEMBER 12th
A.
6 Rounds for Time:
15/12 Calorie Bike
50 Double Unders (100 SU)
15 Russian Kettlebell Swings (70/53lbs)
Goal Time: <18 minutes
Scale to: 10/7 Cals, 25 DU/50 SU, by Load
B.
In 12 minutes, complete 5 sets of the following...
Bench Press x 5 reps
*Starting around 50%, build each set to finish with a heavy set of 5 for the day
*Complete 25 Band Pull Aparts between sets
C.
Pretzel/Low Back Supernova
...
moreWEEK of WOD’s 11.4.19-11.9.19
MONDAY, NOVEMBER 4th
A.
10 rounds for Time:
3 Overhead Squats (135/95lbs)
6 Burpees
9 Pull-ups
Scale to: by Load, Banded Pull-ups
Goal Time: <12 minutes
B.
On the Minute x 12 (3 Rounds):
Minute 1 – Strict TTB
Minute 2 – GHD Static Hold – Belly Up (Supine)
Minute 3 – Banded Good Mornings
Minute 4 - Weighted DB Glute Bridges
Not for score. Practice quality reps in each time domain.
TUESDAY, NOVEMBER 5th
A.
For Time, complete 5 sets of...
30 Double Unders (60 SU)
15 Power Snatch (75lb/55lb)
Rest 5 Minutes, then complete 5 Sets of...
30 Double Unders (60 SU)
10 Thruster (95lb/65lb)
Scale to: 15DU/ 30SU, by load, by Amount of Rounds
Goal Time: 5-7 minutes per session
B.
Complete One Round for Quality/ Active Recovery Pace:
200m D-Ball Walk (100/70)
400m Wreckbag Run (50/35)
800m Run
WEDNESDAY, NOVEMBER 6th
A.
5...
moreWEEK of WOD’s 10.28.19 - 11.2.19
MONDAY, OCTOBER 28th
A.
For Time:
30 Overhead Squats (95/65lbs)
30 Toes to Bar
30/20 Calorie Ski
30 GHD Sit-ups
30/20 Calorie Ski
30 Toes to Bar
30 Overhead Squats (95/65lbs)
Scale to: 20’s all the way thru
Goal Time: 20 minutes
B.
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Dumbbell Glute Bridges
C.
First Rib Smash
TUESDAY, OCTOBER 29th
A.
In 16 minutes, complete as many rounds and reps as possible...
400m Run
8 Sandbag to Shoulder (50/35lbs)
8 Sandbag Lunges
8 Sandbag Push Press
Rounds Goal: 4+
Scale to: 200m, use MB
B.
For 15 minutes, rotate through following drills at steady pace...
1 Legless Rope Climb
1 Rope Climb
Single Arm Dumbbell Box Step x 20 reps (step 10R side with DB in left hand and vice versa)
C.
Foam Roll IT Band/ Lax Ball...
moreWEEK of WOD’s 10.21.19 - 10.27.19
MONDAY, OCTOBER 20th
A.
Every 5 minutes for 20 minutes (4 sets):
20 Double Kettlebell Deadlifts (70’s/53’s)
20 Handstand Push-ups
20/15 Calorie Row
Goal Time: < 3 minutes per, Time Cap at 3:30, keep each movement at about 1min
Scale to: by Load, Pike Push-up OR Seated DB Press, then...10-15 reps each round
B.
3 Rounds for Quality:
8 Tempo Dumbbell Push Presses @ 31X1
8 Tempo Dumbbell Bent Over Row@ 31X1
Max Effort Ring L-Sit Hold (L-Sit off box)
Lat Stretch on Boxes x 1 minute
TUESDAY, OCTOBER 22nd
A.
3 rounds for Time:
100 Double Unders (200 SU)
50 Dumbbell Lunges 50/35#
10 Bar Muscle-Ups (10 Strict Pull-ups + 10 Strict Push-ups)
Goal Time: < 20 minutes
Scale to: 50 DU, by Load > Walking, Banded Bar MUp or Low Bar MUp
B.
4 rounds for Quality;
5 Dragon Flags @ 41X1
5 Evil Wheels @ 41X1
10 Cals Bike
...
moreWEEK of WOD's 10.14.19- 10.19.19
MONDAY, OCTOBER 14th
A.
Snatch Balance
5 reps at 50% of 1RM Snatch
4 reps at 60% of 1RM Snatch
3 reps at 70% of 1RM Snatch
2 reps at 80% of 1RM Snatch
1 rep AHAP for today
*can use blocks for heavy lifters
B.
21-15-9 reps for Time:
Overhead Squats (115/75lbs)
Chest-to-bar Pull-ups
After each round:
500m Row
Scale to: by Load, 15-12-9 (back squat) Jumping Pull-up
Goal Time: < 15 minutes
TUESDAY, OCTOBER 15th
A.
10 minutes, every 2 minutes, on the minute, complete...
20 Wall Balls (20/14lbs)
Max Kettlebell Swings (53/35lbs)
Rest 5 minutes, and then...
B.
10 min AMRAP:
15 GHD Sit-ups (20 Weighted Ab Mat Sit-ups)
10 Slam Balls (50/30lbs)
Scale to: by Load
Goal Reps: 20+ KBS per round/ 7+ Rounds
*More Intensity with WB/KBS workout, More Active Recovery - Warm-up Speed Style with GHD/Slam Ball
C.
Accumulate 60 Cals on any Erg or combo of Ergs...
moreWEEK of WOD’s 10.7.19 - 10.12.19
MONDAY, OCTOBER 7th
A.
In 10 minutes, complete 5 sets of the following...
Halting Snatch Deadlift + Snatch Pull + Snatch @ 70-90% of 1-RM Snatch
Build each round, reset after each movement, and rest as needed
B.
Four sets of:
20/15 Calorie Assault Bike
*Handstand Push Ups
20/15 Calorie Assault Bike
50 Foot Handstand Walk (OR 20/15 Regular Push-ups)
*Sets 1 and 3: 20/15 Strict Handstand Push Ups
*Sets 2 and 4: 20/15 Kipping Handstand Push Ups
Scale to: 15/10 Cals and Box Pike Pushups/Pike off Floor
Goal Time: ~ 20 minutes
TUESDAY, OCTOBER 8th
A.
Against a 3-minute running clock, complete 5 Rounds:
400 Meter Run
4 Ring Muscle-Ups or 8 Chest-to-Bar Pull-Ups (OR Kipping Pull-ups)
Max Reps of Power Cleans (155/105 lbs)
Rest 2 minutes between rounds.
Scale to: 200-300m run/ 4 Jumping Pull-ups
Goal Time: 5+ each round (30sec + of work time)
B.
3 Rounds for Quality:
15 Calorie...
moreWEEK of WOD’s 9.30.19 - 10.5.19
MONDAY SEPTEMBER 30th
A.
Every 4 minutes x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Bike
6 Push Jerks
* Build in Barbell Weight each round, last round should be as heavy as possible for today (70-80%)
Scale to: 9/6 Cals
Goal Time: <3min per round
B.
Every minute on minute for 3 QUALITY sets:
Minute 1 – Strict TTB (V-ups Or Tuc-ups)
Minute 2 – Supine GHD Static Hold (Or Hollow Hold)
Minute 3 – Banded Good Mornings
TUESDAY, OCTOBER 1st
PHILLIPIANS 4:6-8
4 Rounds for Load:
6 Push Press
8 Back Rack Reverse Lunge
*Build each set to as heavy as possible for today, and go immediately into Lunge after PP
JOSHUA 1:9
1 Round for Reps, 1 min at ea station, for a total of 9 movements...
Cal Assault Bike
Push-ups
Wall Ball
Cal Ski Erg
Ring Dips
MB Jumping Squat
Cal Row
Handstand...
moreWEEK of WOD's 9.23.19 - 9.28.19
MONDAY, SEPTEMBER 23rd
A.
For Time:
1 Mile Run
21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar
Then...1 Mile Run
Scale to: 800-1000m, 2K Row, by Load, 15-12-9
Goal Time: 25min
B.
In 10 minutes, work through the following for 2-3 sets...
L-Seated Dumbbell Press x 10 reps @ 20X1
Hollow Hold x 35-45 seconds
Band Pull-Aparts x 30-40 second
TUESDAY, SEPTEMBER 24th
A.
In 90 seconds, complete the following (10min)...
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups (Max C2B Pull-ups OR Max Burpee Pull-ups)
… Rest 1 minute
Round 2: 7 reps @ 135/95lbs
Round 3: 5 reps @ 155/105lbs
Round 4: 3 reps @ 185/135lbs
Scale: by Load
B.
4-5 Rounds:
15 Glute Bridge (115/75lbs) sh on bench
15 DB Floor Press
In between rounds, spend 2min running, biking, rowing, skiing at 50-70%...
moreWEEK of WOD's 9.16.19-9.21.19
MONDAY, SEPTEMBER 16th
A.
Complete 21, 15, 9 reps for time:
Power Cleans (115/80lbs)
Box Jump Overs (24/20")
Front Squats
Chest to Bar Pull-ups
Push Jerk
Lateral Over the Bar Burpees
RETEST Jan 10th, 2019
Goal Time: < 20 minutes
Scale to: 15,12,9 reps OR 12,9,6 reps
B.
For Quality:
800m Jog
3min Bike
3min Row
Then...TSpine Mobility + Glute Med Mobility
TUESDAY, SEPTEMBER 17th
A.
In 90 seconds, complete as many cals as possible in 5 Rounds:
5 Handstand Push-ups
15 Russian Kettlebell Swing (70/53lbs)
Max Cals Assault Bike
- Rest 90 seconds -
Goal Reps: 10+ per round (HS and KBS should be UB)
Scale to: 5 Box Pike Pushups/10 RKBS
B.
4 Sets for Quality:
Barbell Back Racked Alternating Reverse Lunge x 8 reps per leg (135/95lbs)
2 Down N Backs Double Front Racked Kettlebell Walk (53/35lbs)
C.
Hamstring Stretch on Rig + Lax Ball Hor in...
moreWEEK of WOD's 9.9.19 - 9.14.19
MONDAY, SEPTEMBER 9th
A.
For Time:
400m run
60 Pull Ups
100 Double Unders (200 SU)
400m run
60 Wall Ball (20/14lbs)
100 Double Unders
Scale to: 40 reps, 300m Run, 50 DU
Goal Time: 15min
B
3 Sets for Quality:
KB Mixed Carry Down N Back x2
Straight Leg OH Reaching Plate Sit-ups x 15 reps
Kneeling Slow Palloff Press x 5 ea side
Plank Hold 2 minutes
TUESDAY, SEPTEMBER 10th
A.
In 10 minutes, complete 5 attempts for max weight:
1 Power Clean
1 Hang Squat Clean
1 Jerk (any type)
Start at 50-60%, and build to a heavy complex for today
B.
10 min E2MOM:
6 Front Rack Reverse Lunges
6 Bar Dips (weighted)
Scale to: Goblet KB Lunge, Banded Dips
C.
10min AMRAP:
Minute 1:
15 DB Push Press (55/35lbs)
Max Pistols
Minute 2:
Rest
Scale to: by Load, 10 reps + Rolling Pistols, Single Leg Box Squats, Single Leg Butt to Band...
moreWEEK of WOD's 9.2.19 - 9.7.19
MONDAY, SEPTEMBER 2nd
9am ONLY
"Saved by the Barbell"
A.
3 Rounds for Max Reps in 17 minutes
1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minute Deadlifts (115/75 lb)
1 minute Medicine Ball Sit-Ups (20/14 lb)
1 minute Hang Power Cleans (115/75 lb)
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep
TUESDAY, SEPTEMBER 3rd
A.
5 rounds for time:
7 Bear Complex Reps (95/65lbs)
5 Pull-ups
3 Chest-to-bar Pull-ups
1 Bar Muscle Up
1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – OR – 1 Cluster + 1 Back Squat + 1 Push Press
Scale to: by Load, 1-2 Strict Pullups + 3-5 Kipping Pullups
B. 10min Recovery Effort on Any Machine
Mins 1+2 -...
moreWEEK of WOD's 8.26.19 -8.31.19
MONDAY, AUGUST 26th
800g NC Meeting TONIGHT at 6:15pm, UPSTAIRS!
A.
Every 4 mins for 7 Rounds (28min):
15/12 Cal. Assault Bike
5 D-Ball Over Shoulder (150/100lbs)
Goal Time: < 2min per interval
Scale to: 10/8 Cals, by Load (can use sandbags too)
B.
3 Rounds for Quality:
15 Calorie Ski Erg
15/12 Calorie Bike
2 Peg Board Climbs OR 5 Strict Toes to Bar
TUESDAY, AUGUST 27th
A.
For Time:
Row 1500m
30 Bench Press (135/95lbs)
Row 1000m
20 Bench Press (165/115lbs)
Row 500m
10 Bench Press (185/135lbs)
Scale to: 1000m/750m/500m, by Load
Goal Time: ~18min
B.
For Time:
400m Run, 27 Strict Handstand Pushups
400m Run, 21 Strict Handstand Pushups
400m Run, 15 Strict Handstand Pushups
Scale to: Pike Pushups/ Standing DB Alt (Pull Down) Presses
Goal Time: ~15min
WEDNESDAY, AUGUST 29th
A.
For...
moreWEEK of WOD's 8.19.19 - 8.24.19
MONDAY, AUGUST 19th
A.
5 min AMRAP:
5 Squat Cleans 155/105#
10 Chest-to-bar Pull-ups
Rest 5min and Then...
5 min AMRAP:
5 Squat Cleans 155/105#
10 Toes-to-bar
Scale to: by Load, 5-7 reps gymnastics
Goal Rounds: 4+ per each 5min set
B.
For 15 minutes, work through the following movements at a steady pace:
KB Mixed Carry Down N Back x2
Straight Leg Sit-ups x 25 reps
Kneeling Mini Band Trunk Rotations x 10 ea side
Farmers Carry Lunges @ mod load x 20 steps
TUESDAY, AUGUST 20th
A.
21-15-9 reps for time:
Push-ups
Sumo Deadlift High Pull 75/55#
Box Jump Overs 24/20”
Slam Ball (50/30lbs)
Scale to: 15-12-9 by Load, Step-ups
Goal Time: ~ 10min SPRINT speed
B.
3 Rounds for Quality:
500m Row
1 Mile Cal Assault Bike
250m Ski
Scale to: 300m Row/ .5 Mile Cal AB/ 125m Ski
Goal Time: ~ 10min RECOVERY speed
C. 3 rounds:
20 sec Forearm...
moreWEEK of WOD's 8.12.19 - 8.17.19
MONDAY, AUGUST 12th
A.
3 Rounds:
800m Run or 1000m Row (You Pick!)
100 Double-Unders (300 Single Unders)
21 Dumbbell Push Presses (55/35lbs)
Scale to: 500m Run OR 500m Row, 50 DU, 100 SU, by Load
Goal Time: ~20min, Time Cap: 30min
B.
5 Rounds for Active Recovery:
300m Bike OR Ski Erg
1min HS Walk Practice OR 30s R side Plank + 30s L side Plank
30s One Knee Tucked Hollow Hold
TUESDAY, AUGUST 13th
A.
Every 90 sec for 7.5min:
• 1 Power Clean
• 2 Hang Cleans
• 1 Cluster
*Build to your heavy for the day
B.
“Bergeron Beep Test”
As many rounds as possible WITHIN the minute...
7 Thrusters (75/55lbs)
7 Pull-Ups
7 Burpees
Scale to: 3-5 reps
Rounds Goal: 7+ (If you can get 7 or more rounds, stick with 7 reps, IF NOT, scale to a number of reps between 3-5.
C.
Foam Roll Quads/Pecs + Couch Stretch
...
moreWEEK of WOD's 8.5.19 - 8.10.19
MONDAY, AUGUST 5th
A.
2 rounds for time:
50 Wall Balls (20/14lbs)
40 Pull-ups
30 Push-ups (Box Pushups)
20 Handstand Push-ups (Pike or DB Presses)
10 Bar Muscle-ups (Low Bar Muscle Ups, Banded Muscle up, Or Bar Dips)
Scale to: 30/25/20/15/10 reps
Goal Time: ~15min
B.
3 Quality Sets:
10 Dumbbell Box Step Ups (24"/20")
10 Banded Good Mornings
Reverse Snow Angel's (prone on ground) x 10 slow reps
TUESDAY, AUGUST 6th
A.
10 rounds for time:
2 Power Snatches (135/95lbs)
3 Clean & Jerks (135/95lbs)
4 Box Jumps (30/24”)
Scale to: by Load, Height, Step Ups
Goal Time: ~12min
B.
For Quality:
25 Strict Toes to Bar
50 GHD Sit-Ups
75 AbMat Sit-Ups
C.
Recovery Ride/Row/Jog: 5-10minutes
WEDNESDAY, AUGUST 7th
A.
On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2...
moreWEEK of WOD's 7.29.19-8.3.19
MONDAY, JULY 29th
A.
Every minute for 8 minutes (8 Rounds), complete the following...
2 Power Clean and Jerk @ 90%
B.
5 Rounds for Time:
9 Deadlifts (185/135lbs)
12 Lateral Burpees Over Bar
15 Toes to Bar
Rest 1min btw rounds
Scale to: 5/7/9 reps. V-Ups or GHD's instead of Lying toes to Bar
Goal Time: Less than 2min per round
C.
3 Sets for Quality:
50ft DB Bear Crawl (*slow)
20sec Side Star Planks (ea)
KB Windmill x 10 reps each side
TUESDAY, JULY 30th
A.
4 Rounds for Reps:
1min Alternating Turkish Get Ups (53/35lbs)
1min Box Climb Overs (40/30")
1min Ski Erg Cals
1min Ring Plank Hold
2min Rest
Scale to: Turkish Sit Up, Box Step Up, Plank off Hands
B.
3 rounds for Quality:
20 sec Hanging L-Sit Hold (unbroken or cumulative, if needed)
20 Russian Twists w/ Plate (25/15lbs)
20 Glute Bridge with Plate (25/15lb)
100m Mixed Carry (switch...
moreWEEK of WOD's 7.22.19 -7.27.19
MONDAY, JULY 22nd
A.
3 Rounds:
800m Run
30 Toes to Bar
21 Double DB Snatches (50's/35's)
Scale to: 500m/ 20 T2B(K2C)/ Single Alt Arm DB Snatch
Goal Time: ~25min, Time Cap 30min
B.
3 Sets of 200ft Walk, two dumbbells.
First 50ft - Left DB Overhead, right DB at Hang.
Second 50ft - Left DB at Hang, right DB Overhead.
Third 50ft - Both DB's at Front Rack
Fourth 50ft - Both DB's Overhead
TUESDAY, JULY 23rd
A.
As many Rounds and reps as possible in 15min...
100ft Sled Drag (165/115lbs, added)
10-15-20-25-30. . .
Push-ups
Air Squat
Scale to: 5-7-9-11... up by 2's
B.
3 Sets for Quality:
9 Romanian Deadlifts
15 Weighted Glute Bridges
21 GHD Sit-Ups
WEDNESDAY, JULY 24th
A.
4 Rounds for Time:
4 Power Cleans (205/145lbs)
4 Front Squats
4 Push Jerks
Scale to: by Load!
Goal Time: sub 6min
B....
moreWEEK of WOD's 7.15.19 -7.19.19
MONDAY, JULY 15th
A.
For Time:
1,000 Meter Run
30 Squat Snatches (115/85)
30 Bar Muscle-Ups (Choose 30 Strict Dips or 30 Strict PullUps
Scale to: 500-800m, Complete 3 sets of 10 Snatch + 10 Dip or Pull, cycling back and forth
Goal Time: ~15min
* end of 2nd hill and back is our 1000m Run
B
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges
TUESDAY, JULY 16th
A.
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12 Dumbbell Front Squats (50/35lbs)
15/12 Calorie Assault Bike
Scale to: by load/ht, 12/10cals or 10/7 cals
Goal Time: <3min per round, 1-2min rest
B.
3 Sets for Quality:
8 Tempo Dumbbell Half Kneeling Arnold Presses @ 20X1
8 Tempo Dumbbell Bent Over Row @ 20X1
Max Effort Ring L-Sit Hold (LSit > off boxes)
...
moreWEEK of WOD's 7.8.19 -7.13.19
MONDAY, JULY 8th
A.
5 Rounds for time of:
50 ft Handstand Walk ***
5 Squat Cleans 225/155
***You get to choose gymnastics movement
Options:
10 Kipping Pull-ups
10 Kipping Handstand Push-ups
10 Ring Dips
5 Muscle-Ups (Bar or Rings)
10 Push-ups
10 Kipping Toes to Bar
20-30 Double Unders
2-3 Rope Climbs
Scale to: by LOAD, 5-7 reps instead of 10's, 2-3 instead of 5 reps
Goal Time: 15min or less, 3min per round
B.
3 Rounds for Quality:
Turkish Sit Up x 8 each arm at moderate weight
Kneeling Torso Row x 8 each arm at moderate weight
Sumo Stance Good Morning x 8 at moderate weight
Front Rack Hold x 1 minute at heavy weight
TUESDAY, JULY 9th
A.
3 rounds for time:
400 m Run
20 Pull-ups
10 Deadlifts 225/155#
Goal Time: ~10min
Scale to: 200-300m/ 10-12 Pullups/ by Load
B.
Every Minute on the Minute (EMOM) for 12 minutes
Sit Up x...
moreWEEK of WOD's 7.1.19 - 7.6.19
HOLIDAY WEEK SCHEDULE:
Open Gym Thurs, July 4th 8am-11am
Open Gym Fri, July 5th 5am-6pm
Open Gym Sat, July 6th 8am-11am
*Normal class hours Mon-Wed
MONDAY, JULY 1st
A.
For time:
7 Squat Snatch 185/135
11 Ring Muscle-ups (11 MUp Prog or 22 Ring Rows)
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch 185/135
B.
Build to as heavy as possible in 3 sets. This is 6 sets total. 3 for each arm.
1 Arm Overhead Carry x 50 meters with 2 x 1 Arm Thruster every 10 steps
Rest at least 1 minute between sets
TUESDAY, JULY 2nd
A.
For time:
400m run
Fran 75/55
400m run
Fran 75/55
400m run
"Fran" = 21 Thrusters + 21 Pullups, 15 Thrusters + 15 Pullups, 9 Thrusters + 9 Pullups
B.
Complete 4 unbroken rounds. Rest as needed between rounds.
Bent Knee Hollow Body Hold x 20 seconds
Lemon Squeeze x 15
*complete straight leg hollow hold if...
moreWEEK of WOD's 6.24.19 - 6.29.19
MONDAY, JUNE 24th
A. For time:
400m run
15 Clean & Jerks 135/95
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb
Goal Time: ~12min
Scale to: by Load, rope climb 12', rope climb prog, 200-300m run
B. 8 Rounds
Sit Up x 15
Front Plank on Elbows x 30 seconds
TUESDAY, JUNE 25th
A. 3 Rounds for time of:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205
Goal Time: ~5min
Scale to: by Load, box pike pushups, floor pike pushups, seated db press
B. 3 Rounds
Pallof Press x 10 per side
1 Arm Farmer Carry x 100 ft per arm at heavy weight
Barbell Rollout x 10
Good Morning x 5 at moderate weight
WEDNESDAY, JUNE 26th
A. Complete the complex every 2 minutes, for 10 minutes (5 Rounds):
1 Hang Power Snatch
2 Power Snatch
3 Overhead Squat
* build each set to...
moreWEEK of WOD's 6.17.19 - 6.22.19
MONDAY, JUNE 17th
A. 5 Rounds for time of:
15 Wallballs (20/14lbs)
15 Power Cleans (95/65lbs)
Scale to: by Load, 10's
Goal Time: ~8min
B. 3 Rounds for Quality:
Choose weights at your discretion.
Turkish Sit Up x 5 per arm
1 Arm Power Row x 5 per arm
Pegboard Climbs x 1-2 OR Strict Toes to Bar x 8
Sumo Stance Good Morning x 5
Barbell Overhead Hold x 60 seconds
TUESDAY, JUNE 18th
A. For time:
20 Back Squats (225/155lbs)
2 mile run
20 Back Squats (225/155lbs)
*Use a rack
Scale to: by Load, 1 Mile, Row 4K
Goal Time: ~ 25min
B. 3 Rounds for Quality:
1 Arm Overhead Carry x 50 meters at moderate weight
Push Up Shoulder Tap x 8 per side with 3 second pause at the top of each rep
Ring Support Hold x 20-30 sec
WEDNESDAY, JUNE 19th
A. 4 rounds for time:
400/300 m Row
10 Slam Balls (50/30lbs)
Scale to: 300/200m, by Load
Goal Time:...
moreWEEK of WOD's 6.10.19 - 6.15.19
MONDAY, JUNE 10th
A.
3 Rounds for Time:
5 Ring Muscle-Ups (5-10 Strict Pull-ups)
10 Squat Cleans (135/95lbs)
20 Box Jumps
Scale to: Banded Pullups/ FS/Box Steps
Goal Time: 7-12min
B.
Every Minute on the Minute (EMOM) for 10 minutes
Sit Up x 8
Front Plank on Elbows for the remainder of the minute
TUESDAY, JUNE 11th
A.
2 Rounds for Time:
18 Calorie Row
15 Thrusters (95/65lbs)
12 Chest to Bar Pull-ups
Scale to: by Load, Jumping Pull-ups
Goal Time: ~ 5min
B.
2 or 3 Rounds
Turkish Sit Up x 8 each arm at moderate weight
Kneeling Torso Row x 8 each arm at moderate weight
Barbell Rollout x 8
Sumo Stance Good Morning x 8 at moderate weight
Front Rack Hold x 1 minute at heavy weight
WEDNESDAY, JUNE 12th
A.
Every minute, for 7 minutes (7 sets):
2 Snatch Lift-Offs + Snatch
(pause 2 seconds at mid patella on each of the...
moreWEEK of WOD's 6.3.19.- 6.8.19
MONDAY, JUNE 3rd
A. 3 Rounds for time of:
21 Deadlifts (185/135lbs)
7 Overhead Squats (185/135lbs)
*One barbell, no rack
Scale to: by LOAD
Goal Time: ~5min
B. 2 Rounds For Quality
Alternating Single Leg Deadlift x 12 at light weight
Romanian Deadlift x 12 at light weight
1 Arm Power Row x 12 per arm at light weight
Barbell Rollout x 12
Double Kettlebell Overhead Hold x 30 seconds at light weight
TUESDAY, JUNE 4th
A. 4 Rounds for time of:
21 Wallballs (20/14lbs)
18 Pull-ups
15 Kettlebell Swings (53/35lbs)
12 Handstand Push-ups
B. 5 Sets For Quality
Front Plank on Elbows x 15 seconds
Side Plank on Elbow x 15 seconds on the right side
Front Plank on Elbows x 15 seconds
Side Plank on Elbow x 15 seconds on the left side
WEDNESDAY, JUNE 5th
A. Every 2 minutes for 10 minutes (5 Rounds), complete the following...
6 Clean and Jerk @ 70%
B. RETEST...
moreWEEK of WOD's 5.27.19 - 6.1.19
MONDAY, MAY 27th
"MURPH" 7am, 8am, 9am, 10am heats with cookout following at 11am
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it
Scale to: Partition reps as 5/10/15. Alternate 400m's and 5/10/15 rounds with a partner. Cut reps in half or in Quarter. So many options...talk to your coach for assistance!
TUESDAY, MAY 28th
Pick from either option:
A1.
For 30 minutes, complete one round thru every 5 minutes of:
20/15 Cal Assault Bike
20/15 Cal Ski
20/15 Cal Row
A2.
In teams of 3, complete the following for as many reps as possible...
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/135)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts...
moreWEEK of WOD's 5.20.19 - 5.25.19
MEMORIAL DAY MURPH next Monday, May 27th
- Heats at 8am, 9am, 10am, CookOut following at 11am
MONDAY, MAY 20th
A. 20:00-35:00
For time:
500 m Row
50 Pull-ups
500 m Row
50 Dumbbell Thrusters (35/20lbs)
500 m Row
50 Dumbbell Burpees
Goal Time: ~ 15min
Scale to: 25-35 reps/ 400m
B. 40:00-55:00
B. 40:00-55:00
Work at a steady pace for 15 minutes or 3 Rounds, rotating through the following drills:
Standing Straight Leg Hold x 10 seconds per
Lemon Squeeze x 10
L Hang x 10 sec
Good Morning x 10 at moderate weight
Samson Stretch x 20 seconds per
TUESDAY, MAY 21st
A. 20:00-35:00
3 Rounds for Time:
500m Run (weighted vest 20/14lbs)
25 Push-ups
10 Right Arm KB Snatch + 10 Right Arm KB Overhead Walking Lunges (53/35lbs)
10 Left Arm KB Snatch + 10 Left Arm KB Overhead Walking Lunges (53/35lbs)
Goal Time: ~ 15min...
moreWEEK of WOD's 5.13.19 - 5.18.19
MONDAY, MAY 13th
A. 15:00-30:00
Find 1 RM Power Clean
Suggested sets @ 1RM %'s
8 @ 40%
5 @ 50%
5 @ 60%
3 @ 70-75%
2 @ 80-90%
1 Rep Max Attempt
B. 35:00-60:00
2 Rounds for Time:
50 Double Unders (150 SU)
20 Cal. Row
Sled Push 100ft (.75BW)
50 Double Unders (150 SU)
20 Cal. Bike
Sled Push 100ft (.75BW)
50 Double Unders (150 SU)
20 Cal. Ski
Sled Push 100ft (.75BW)
Scale to: 50-100 SU, 10-15 Cals
Goal Time: ~ 20min
TUESDAY, MAY 14th
A. 15:00-30:00
Find 3RM Push Jerk
Suggested sets @ 1RM %'s
8 @ 35%
5 @ 45%
5 @ 55%
3 @ 65%
3 @ 75%
3 Rep Max Attempt
B. For Reps:
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
Rest 4:00
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups
Scale to:21 reps/ 15 reps/ 9...
moreWEEK of WOD's 5.6.19 - 5.11.19
MONDAY, MAY 6th
A. 15:00-30:00
Find 5RM Press
Suggested sets @ 1RM %'s
10 @ 30%
8 @ 40%
5 @ 50%
4 @ 60%
3 @ 70%
5 Rep Max Attempt
B. 35:00-55:00
For Time:
50-35-20
Wall Balls (20/14)
25-20-15
GHD Sit-ups
25-20-15
Cal Row or Cal Ski
Goal Time: 15-20min
Scale to: 25-20-15 reps on all, Ab Mat Sit-ups
C. Post Class Homework
Partition reps how you like:
50 GHD Hip Extensions
50 GHD Sit-ups
TUESDAY, MAY 7th
A. 15:00-30:00
Find 1 RM Front Squat
Suggested sets @ 1RM %'s
8 @ 40%
5 @ 50%
5 @ 60%
3 @ 70-75%
2 @ 80-90%
1 Rep Max Attempt
B. 35:00-50:00
For Time:
100 Double Unders (200SU)
21 Power Snatch (115/75)
100 Double Unders
15 Power Snatch (115/75)
100 Double Unders
9 Power Snatch (115/75)
Goal Time: 8-13 minutes
Scale to: 25- 50DU, by Load, 12-9-6 reps
C. Post Class...
moreWEEK of WOD's 4.29.19 - 5.4.19
MONDAY, APRIL 29th
A. 15:00-30:00
Find 3RM Back Squat
Suggested sets @ 1RM %'s
8 @ 35%
5 @ 45%
5 @ 55%
3 @ 65%
3 @ 75%
3 Rep Max Attempt
B. 35:00-51:00
3 rounds for max reps:
3 min AMRAP:
12 Sumo KB Deadlift (88/70lbs) (1 KB-middle)
6 Push-ups
6 Toes-to-bar
1 min Rest
Goal Rounds per Set: 3+
Scale to: by load, down to 6/3/3 reps
C. Post Class Homework
3 Sets:
15-20 GHD Sit-ups
Supernova Ball Lats
TUESDAY, APRIL 30th
A. 15:00-30:00
Find 1 RM Push Press
Suggested sets @ 1RM %'s
8 @ 40%
5 @ 50%
5 @ 60%
3 @ 70-75%
2 @ 80-90%
1 Rep Max Attempt
B. 35:00-53:00
4 Rounds for Time:
400m Sandbag Run (50/35lbs)
5 D-Ball Cleans (150/100lbs)
Goal Time: 12-17min
Scale to: 200-300m run, by Load
C. Post Class Homework
3 Sets:
Plank x 60 sec
Side Plank x 30 sec
Foam Roll Calves/ Lax Ball...
moreWEEK of WOD's 4.22.19 - 4.27.19
MONDAY, APRIL 22nd
A. Clean Pull Session
In 12 minutes, work through 4 sets of the following...
Clean 1st Pull with 2 sec Pause (to kneecap) x 4 reps
Hang Clean High Pull (at top of knee) x 4 reps
Clean High Pull x 4 reps
* Add weight after each set, stay at light to moderate notes
B. In a 20 Minute Window, complete:
1.5 Mile Run
10 Clean & Jerks 225/155
10 Clean & Jerks 185/135
10 Clean & Jerks 155/105
Max Reps Clean & Jerk 135/95
Scale to: 1 Mile Run, by Load
Goal Time: Finish run by 13min mark, leaving 7+minutes to CJ
TUESDAY, APRIL 23rd
A. Double Under Drills:
In 10minutes, work on the following...
Hollow Body Pulses x 10
Hollow Jumps x 10 (no rope)
PVC Behind Back Drill x 10 Hollow Jumps
One Handed Rope Punch x 5 ea side
Accumulate as many DU as possible in 2 minutes
B. 3 Rounds for Time:
100m Farmer’s Carry (70lb/53lb) *out back garage door to end of driveway and...
moreWEEK of WOD's 4.15.19 - 4.20.19
MONDAY, APRIL 15th
A. Overhead Squat 7 x 3 @ 85%
B. For 5 Rounds, against a 60-second running clock…
18/12 Calories of Assault Bike
Max Reps of Wall Ball (20/14lbs)
Rest 2 minutes after each 1 min round
Scale to: 15/10 Cals > 12/8 Cals > 8/5 Cals
Goal Reps: 10+ ea round, :40 or less bike
TUESDAY, APRIL 16th
A. Push Press 7 x 3 @ 85%
B. 3 Rounds for Time:
400m run
15 DB Deadlift (70/53lbs)
12 Toes-to-bar
9 Muscle-ups (Prog/ Ring Rows)
Rest 2 minutes between rounds
Scale to: 200-300m, by load, Alt Single leg T2B or K2C, Prog/Ring Rows
Goal Time: ~ 5min per round, ~20ish total time
WEDNESDAY, APRIL 17th
A. CrossOver Symmetry (7 drills, 7 reps)
Three Rounds of:
Bent Over Row x 10
Half Kneeling DB Press x 10 ea arm
Thoracic Rotations (Int Rot) x 10 ea arm
B. "Kalsu"
100 Thrusters for Time...
moreWEEK of WOD's 4.8.19 - 4.13.19
MONDAY, APRIL 8th
A. Shoulder Press 7 x 3 @85%
B. 7 Rounds For Time
5 D-Ball Over Shoulder (100/70lbs)
7 Cals Ski Erg
10 GHD Sit-ups
200m Run
Scale to: by Load, 3/5/7 reps, 100m Run
Goal Time: ~ 20min, 3min rounds
TUESDAY, APRIL 9th
A. Crossover Symmetry 7 Drills x 7 reps ea
Then, 3 Rounds of:
Plank Hold x 30sec (on tip toes, wrist over fingers, hollow body)
Wide Strict Pull-ups x 4-8 reps
B. For Time:
40/30 Calorie Row
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
40/30 Calorie Row
Scale to: by DB Load, then 25 Push-ups *Quality over Quantity*
Goal Time: ~ 15min
WEDNESDAY, APRIL 10th
A. Power Clean 7 x 3 @85%
B. Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups (9 Ring Rows, As Inverted as Possible)
6 Strict Handstand Push-Ups (12 Kipping HSPU or 6 Pike Push-ups)
12 Box Jumps (30″/24″)
Scale to:...
moreWEEK of WOD's 4.1.19 - 4.6.19
MONDAY, APRIL 1st
A. "CHAMPION"
For Becky Conzelman
2 Rounds for Time:
25 Handstand Push-ups
20 Deadlifts (135/95lbs)
15 Overhead Squats (135/95lbs)
"10 Burpee Box Jump Overs (24/20"")"
800m Run
B. 3 Rounds for Quality:
100m KB Front Rack Carry (53/35lbs, to end of driveway and back)
20 Back Rack Weighted Barbell Box Step Ups (135/95lbs)
10 Ring Rows (as inverted as possible with base of wrist touching chest as finish point)
TUESDAY, APRIL 2nd
A. Sumo Deadlift 7 x 3 @ 85%
B. Four rounds for Time:
2 mins Max Double Unders
90sec Max Russian KB Swings (70/53lbs)
1 min Max Back Rack Sandbag Lunges (50/35lbs)
- rest 2 min -
Reps Goal: LOTS of them :)
* On 0:00, 6.5min, 13min, 19.5min marks
C. Mobility:
4min Hamstring Stretch (Rig/Band/Seated)
4min Low Back Stretch (Pigeon/Pretzel/Supernova Ball)
WEDNESDAY, APRIL 3rd
A. Back Squat 7 x 3 @ 85%
B....
moreWEEK of WOD's 3.25.19 - 3.30.19
MONDAY, MARCH 25th
A. 15:00- 35:00
For Time:
50 Cal Ski, Row, or Bike
40 V-Ups
30 Deadlifts (60-70% 1RM Power Clean)
40 Cal Ski, Row, or Bike
30 V-Ups
20 Power Cleans
30 Cal Ski, Row, or Bike
20 V-Ups
10 Front Squats
Goal Time: ~ 20min
Scale to: 30 reps, 20 reps, 10 reps
B. 40:00-60:00
For 15-20 minutes Quality Movement...
Skill Work: Handstand Walk 25 ft OR Butterfly Circles x 10 (small, med, large) OR Rope Climbs x 1-2 reps
Rower Seat Pike Ups x 8-12 SLOW
Mixed Carry Kneeling Stand-Ups x 8 ea side
TUESDAY, MARCH 26th
A. 15:00-25:00
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Goal Time: 6-10 minutes
Scale to: 20 WB + 10 BBJO for 3R
B. 30:00-50:00
For 20 minutes Quality Movement...
Walking Sled Push Down...
moreWEEK of WOD's 3.18.19 - 3.23.19
MONDAY, MARCH 18th
A. 10:00-20:00
In 10 minutes, work through 3 sets of:
Turkish Get Ups x 3/side
Rope Climb Hang x 10-30 sec OR 1 Legless Rope Climb AH(igh)AP
YTWL's x 8 (supine on bench)
B1. 27:00-37:00
Complete as many rounds and reps as possible in 10 minutes of:
10 Sumo Deadlift High Pull (135/95 lbs)
20 Ab Mat Sit-ups
10 Cals Ski Erg
Rounds Goal: 4+
Scale to: by LOAD, 7 reps/14 Reps
B2. 42:00-52:00
10min of Quality Movement:
Farmers Carry 1 Lap Right Hand AHAP
Farmers Carry 1 Lap Left Hand AHAP
10 GHD Sit-ups (or 20sec Hollow Hold)
10 Cals Row
Rounds Goal: 3+
Scale to: by LOAD, 20sec Hollow Hold
TUESDAY, MARCH 19th
A. 12:00-27:00
Overhead Squat 6 x 4 @ 80%
Active Rest btw sets: Banded Pull Aparts x 15
B. 34:00-50:00
Every 2 minutes for 16min, complete...
5 Sandbag Burpee Cluster (50/35lbs)
50 Double Unders (75 SU)
Goal Time: 60- 90 sec
Scale...
moreWEEK of WOD's 3.11.19 - 3.16.19
MONDAY, MARCH 11th
A. 12:00-27:00
Front Squat 6 x 4 @ 80%
B. 35:00-45:00
Complete 21-18-15 reps for time of...
Double KB Deadlift (70/53lb)
Chest to Bar Pull-Ups
Push Jerks (155/105lb)
Scale to: 15-12-9 reps
Goal Time: ~ 10min, 12min Time Cap *if you havent completed set of 21's by 4min mark, scale to 12, 9's
C. 50:00-60:00
3 sets of 10-20 GHD Sit-ups
Hollow Body Holds x 30 seconds
Pretzel stretch + Supernova Ball Glute/Low Back
TUESDAY, MARCH 12th
A. 12:00-27:00
Power Clean 6 x 4 @ 80%
* quick singles are suggested, barbell cycling not required
B. 32:00-50:00
Two sets for times of:
30/22 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
10 Cleans (185/125lbs)
Rest 6 minutes
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.
Scale to: 20/15 Cals, 15 BBJO, 10 Cleans
Goal Time: Sub 6min ea...
moreWEEK of WOD's 3.4.19 - 3.9.19
MONDAY, MARCH 4th
A. 10:00-25:00
Sumo Deadlift 6 x 4 @ 80%
Active Rest btw sets: Thoracic Reach Backs x 5 reps each side
* every 90sec-2min complete set
B. 35:00-60:00
"Filthy Fifty"
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double-Unders
Goal Time: 20-25min, TIME CAP 25
Scale to: Dirty 30's
TUESDAY, MARCH 5th
A. 12:00-27:00
Push Jerk 6 x 4 @ 80%
Active Rest btw sets: Single Leg Glute Bridge x 5 reps ea side
* every 90sec-2min complete set
B. 35:00-55:00
For Time:
10 Thruster (135lb/95lb)
10 Bar Muscle-ups
-Rest 2:00-
For Time:
20 Thruster (115lb/75lb)
20 Toes to Bar
-Rest 2:00-
For Time:
30 Thruster 95/65
30 Pull-ups
Goal Time: 10-15min, TIME CAP...
moreWEEK of WOD's 2.25.19 - 2.30.19
MONDAY, FEBRUARY 25th
A. 15:00-27:00
For Time:
10-8-6-4-2
Snatch (135/95lbs)
10 Burpees over Bar between each set, no burpees after set of 2 Snatch
Goal Time: 8-12 minutes
Scale: by LOAD, then PS, 5 Burpees over Bar
B. 35:00-50:00
In 15 minutes, complete 3-4 sets of:
DB Bench Press 4×10, increasing
Back Rack Walking Lunges 4 x 10, increasing
TUESDAY, FEBRUARY 26th
A. 15:00-22:00
As many rounds and reps as possible in 7 minutes of:
3 Box Jumps (40/30")
2 Ring Muscle-ups
1 Cluster (185/125lbs)
Goal Rounds: 7+
Scale to: 6 Tall Box Steps, 4 Ring mup prog or 4 Ring rows, by Load
B. 30:00-60:00
20-18-16-14-12-10-8-6-4-2
Cals on Row
Cals on Bike
Goal Time: ~ 20min
Scale to: 10>1
WEDNESDAY, FEBRUARY 27th
A. 15:00-39:00
For 3 rounds, complete as many rounds and reps as...
moreWEEK of WOD's 2.18.19 - 2.23.19
MONDAY, FEBRUARY 18th
A. 12:00-27:00
Push Press 5 x 5 @ 75%
Active Rest btw sets: Single Leg Glute Bridge x 10 reps ea side
B. 35:00-51:00
Complete as many rounds and reps as possible in 16 minutes of:
4 Ring Muscle-ups
8 Calorie Ski Erg (12 Cal Bike Erg)
12 Alternating Back Rack Reverse Lunges (135/95lbs)
Scale to: 2 RMUp/ 4Bar MUp or 8 Ring/ Bar Dips (no pulls today)
Goal Rounds: 7+
C. 55:00-post class
3 x 10-20 GHD Sit-ups
Lax Ball Glute
TUESDAY, FEBRUARY 19th
A. 10:00-20:00
In 10 minutes, work through 3 sets of:
Single Arm Plank 4×20 seconds/side
Wide Grip Strict Pull Ups x 5 -7 reps
30sec KB Ankle Mob ea side
B. 25:00-55:00
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
300 Meter Run
Scale to: 400m, Pike (Reg Push), 15/10 Cals,...
moreWEEK of WOD's 2.11.19 - 2.16.19
MONDAY, FEBRUARY 11th
A. 10:00-20:00
In 10 minutes, complete 3 sets of:
Handstand Hold 30 seconds or HS Walk
Bent Over Barbell Row ×10, across
Half Kneeling Single Arm Dumbbell Press ×5/side, across
B. 27:00-51:00
Every 8 minutes, for 24 minutes (3 sets) for times:
20/15 Calories of Rowing
15 Deadlifts (155/105 lbs)
30 Double-Unders (60 SU)
15 Toes to Bar
20/15 Calories of Rowing
Scale: 15/10 Cals, 10 Th/T2B
Goal Time: <5 min per round
TUESDAY, FEBRUARY 12th
A. 12:00-27:00
Front Squat 5 x 5 @ 75%
Active Rest btw sets: Reverse Snow Angels x 10
B. 35:00-47:00
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (53/35lbs)
20 Sandbag Back Rack Lunges (50/35 lbs)
200m Run
Scale: 10/15 reps, no load lunge
Rounds Goal: 4+
WEDNESDAY, FEBRUARY 13th
A. 15:00-25:00
Power Clean 5 x 5 @ 75%
* quick singles are...
moreWEEK of WOD's 2.4.19 - 2.9.19
MONDAY, FEBRUARY 4th
A. 12:00-27:00
Back Squat 5 x 5 @ 75%
Active Rest btw sets: Open Books x 5 ea side
B. 35:00-50:00
Complete as many reps as possible in 15 minutes:
200 Meter Run
15/10 Calorie Row
15 Slam Ball (50/30lbs)
Goal: 5+ rounds
Scale to: 10/7 cals, 10 slam balls
C. 55:00-post class
3 x 10-20 GHD Sit-ups
Lax Ball Horizontal into Rig
TUESDAY, FEBRUARY 5th
A. 12:00-27:00
Sumo Deadlift 5 x 5 @ 75%
Active Rest btw sets: Thoracic Reach Backs x 10 reps each side
B. 35:00-47:00
Every 6 minutes, for 12 minutes (2 sets) for times:
20/15 Calories of Assault Bike
15 Deadlifts (225/155 lbs)
15 Chest to Bar Pull-ups
400m Run
Goal Time: 4-4.5min
Scale to: 15/10 cals, 10 dl, 10 pullups, 200m run
C. 50:00-60:00
For 10 minutes, work through the following movements at a steady pace:
KB Mixed Carry Down N Back x2
Straight Leg Sit-ups x 15-25 reps
Kneeling...
moreWEEK of WOD's 1.28.19 - 2.2.19
MONDAY, JANUARY 28th
A. 15:00-45:00
At 0:00
For Time:
9-6-3 reps
Thruster (135lb/95lb)
Bar Muscle-Up
At 10:00
For Time:
15-12-9 reps
Thruster (115lb/80lb)
Chest-to-Bar Pull-Up
At 20:00
For Time:
21-15-9 reps
Thruster (95lb/65lb)
Pull-Up
Option B, for Time:
9-6-3 reps:
Thruster (115lb/80lb)
Strict Pull-up
At 10:00
For Time:
15-12-9 reps
Thruster (95lb/65lb)
Pull-Up
At 20:00
For Time:
21-15-9 reps
Thruster (65lb/45lb)
Ring Row
Scale to: 9-6-3 reps/ 12-9-6 reps/ 15-12-9 reps
Goal Time: 5 minutes or less each set
C. 50:00-post class
3 x 10-20 GHD Sit-ups
Supernova Ball Lats
TUESDAY, JANUARY 29th
A. 15:00-47:00
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters Row
Station 2 – 50 ft Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Cals Ski...
moreWEEK of WOD's 1.21.19 - 1.26.19
MONDAY, JANUARY 21st
A. 10:00-25:00
Deadlift 4 x 6 @ 70%
Active Rest btw sets: Thoracic Reach Backs x 10 reps each side
B. 35:00-50:00
For Time:
80 Double Unders (160 SU)
40 Alternating DB Snatches (55/35lbs)
30 Pull-ups
60 Double Unders (120 SU)
30 Alt DB Snatches
20 Pull-ups
40 Double Unders (80 SU)
20 Alt DB Snatches
10 Pull-ups
Goal Time: 8-14 minutes
Scale to: 80 SU/ 30 db sn/ 15 pullups
60 SU/ 20 Db sn/ 10 pullups
40 SU/ 10 Db sn/ 5 pullups
C. 55:00-post class
3 x 10-20 GHD Sit-ups
Supernova Ball Lats
TUESDAY, JANUARY 22nd
A. 10:00-25:00
Push Press 4 x 6 @ 70%
Active Rest btw sets: Single Leg Glute Bridge x 10 reps ea side
B. 35:00-50:00
Complete 7 Rounds for Time, with 1 min rest between sets:
5 Cals Ski Erg
1 Rope Climb (15')
15 Kettlebell Swings (70/53lbs)
Scale to: 3 Cals (20sec)/ 1-2 RC Prog/ 10 Kbs
Goal Time: ~ 1 minute...
moreWEEK of WOD's 1.14.19 - 1.19.19
MONDAY, JANUARY 14th
A. 12:00-25:00
Shoulder Press 4 x 6 @ 70%
Active Rest btw sets: Engaged Bar Hangs (Scap Retractions) x 5 reps +
15sec Active Squat Hold with MB
B. 35:00-47:00
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Pull-ups
C. 50:00-60:00
3 Rounds:
1min Weighted Plank Hold + 30sec Side Planks (each)
TUESDAY, JANUARY 15th
A. 12:00-24:00
In 12 minutes, complete 3 sets of:
Handstand Hold 30 seconds or HS Walk
Bent Over Barbell Row 3×10, across
Half Kneeling Single Arm Dumbbell Press 3×5/side, across
B. 30:00-50:00
For Time:
27-21-15-9:
Toes to Bar
After Each Round:
30/20 Calorie Bike
20 Front Rack Wreck Bag Reverse Lunge (50/35)
Goal Time: 15 minutes, 20min CAP
Scale to: 15,12, 9, 6 reps T2B or K2C and 30/20 Cals BikeErg or 20/15 Cals Assault
C. 50:00-60:00
For 10 minutes, work...
moreWEEK of WOD's 1.7.19 - 1.12.19
MONDAY, JANUARY 7th
A. 08:00-20:00
Single Arm Plank 4×20 seconds/side
Wide Grip Strict Pull Ups 4×7-10 reps
Lying Reverse Snow Angels 4×10 reps
B. 25:00-50:00
5 Rounds for Time:
400m Run
15 Thrusters (75/55lbs)
10 Burpees
Goal Time: 17-22 minutes CAP 25min
Scale to: 200m, 10 Th, 5 Burp
C. 3x10-20 GHD Sit-ups (10 Cals Active Recovery or Mobility Drill 1-2min btw sets)
TUESDAY, JANUARY 8th
A. 12:00-25:00
Back Squat 4 x 6 @ 70%
Active Rest btw sets: Empty Bar Muscle Snatches x 5 reps + 5 Behind the Neck Presses x 5 reps
B. 30:00-50:00
Alternating On the Minute x 20min
Minute 1: 2 Snatch (AHAP) *build as desired
Minute 2: 10 Sit-Ups + 40 Single Unders
Scale to: Power Snatch (hang); 5 Sit-ups + 20 SU
C. 3x1min Plank/ Weighted Plank Holds (10 Cals Active Recovery or Mobility Drill 1-2min btw sets)
WEDNESDAY, JANUARY 9th
A. 12:00-25:00
Sumo Deadlift 4 x 6 @...
moreWEEK of WOD's 12.31.18 - 1.5.18
MONDAY, DECEMBER 31st
6am-5pm OPEN GYM
A. For Quality:
3-5 Rounds:
500m Row
1000m Bike Erg
300m Ski
Rest 3min between rounds
*If you are participating in the New Years Day Extravaganza for 2 or more workouts, either rest today OR take this workout at a 50-70% effort
TUESDAY, JANUARY 1st
New Years Extravaganza Event
9:30am-12:00pm Session A
Lunch Break
1:30-4:00pm Session B
9:30-9:50am Cindy (Mary)
10:00-10:15am Isabel (Karabel)
10:25-10:40am Helen (Nasty Girls)
11:00-11:15am Fran (Frelen)
11:25-11:40am Grace (Halfsies Heavy Grace)
11:45-12:00pm Jackie
LUNCH
1:30-1:45pm Elizabeth (Amanda)
1:55-2:10pm Christine
2:20-2:40pm Annie (Strict Lynne)
3:00-3:10pm Diane (Roaming Diane)
3:20-3:35pm Nancy (Halfsies Kelly)
3:45pm Angie (Upside Down Angie)
*Workouts will be written out on whiteboard at gym...
moreWEEK of WOD's 12.24.18 -12.29.18
MONDAY, DECEMBER 24th
Open Gym 5am-4pm
A.
As many rounds as possible in 12 minutes of:
12 Dumbbell Goblet Squats (50/35lbs)
24 Dumbbell Snatches (50/35lbs)
12 Toes to Bar
24 Hand Release Push-ups (OR 24' HS Walk)
Then, finish with a 2018 meter Bike, Row, or Ski
TUESDAY, DECEMBER 25th
CLOSED
WEDNESDAY, DECEMBER 26th
Open Gym 9am-1pm
A.
“Schlitz”
4 Rounds For Time:
400 Meter Run
4 Muscle-ups (OR 8 Burpee Pull-ups)
40 Double Unders (80 SU)
THURSDAY, DECEMBER 27th
A.
Alternating 10min EMOM:
Box Squat (Back Rack) x 5 reps
Banded Rows/ Lat Pulldowns x 10 reps ea (use red mini band around rig)
* start at 40% 1RM of current Back Squat and build
B.
AMRAP 5:
15-12-9
Kettlebell Swing (70/53lbs)
Back Squat (135/95lbs)
Calorie Row
Rest 5...
moreWEEK of WOD's 12.17.18 - 12.22.18
MONDAY, DECEMBER 17th
A.
For 10 minutes, alternate movements every minute on the minute for quality:
1-5 Ring Muscle-ups OR 3-5 Ring Progressions OR 5-10 Ring Dips
10 Slow RNF Reverse DB Suitcase Style Lunges (5 per)
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows (55/35 lbs)
20 V-Ups
*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right
TUESDAY, DECEMBER 18th
A.
In 15 minutes, complete 1 Snatch approx every minute or 90seconds, building up to a Moderate - Heavy Load
B.
Option 1:
For Time:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
Option 2:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups
WEDNESDAY, DECEMBER 18th
A.
In 10 minutes, complete 2 Front Squats every minute:
*Build to a heavy weight in warm-up, then sustain same weight for all 10 sets...
moreWEEK of WOD's 12.10.18 - 12.15.18
MONDAY, DECEMBER 10th
A.
In 15 minutes, find a 1-RM Split Jerk for today
*taken from the rack
B.
As many rounds as possible in 4 minutes:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row/Bike in Time Remaining
Rest 2 Minutes
TUESDAY, DECEMBER 11th
A.
In 15 minutes, find a heavy 3-RM Back Squat for today
B.
4 Rounds for Time:
400 Meter Run
40 Air Squats
20 GHD Sit-ups
WEDNESDAY, DECEMBER 12th
A.
For 12 minutes, work to complete 2-3 Sets of the following Gymnastics skills:
Butterfly or Kipping Box Drill x 8-10 reps
V-Ups with PVC pipe x 8-10 reps
L-Sit x 30 seconds
B.
Every 3 minutes for 24 minutes:
Interval 1- Row 500m
"Interval 2 - 15 Pull-ups + 12 Toes to Bar + 9 Box Jumps (30/24"")"
* Goal is to work for 2min or less; rest for 1min or more
...
moreWEEK of WOD's 12.3.18 - 12.8.18
MONDAY, DECEMBER 3rd
A.
"Kelen Helly"
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
B.
Complete 2 sets, not for time:
Find 10 RM Single Arm DB Shoulder Press (R/L)
10 Single Leg DB Deadlifts
Banded Glute Walks x 30 steps each direction
*on 2nd set of DB SP, complete 7 reps of Max Effort from Set 1
TUESDAY, DECEMBER 4th
A.
In 15 minutes, find a 3-RM Overhead Squat for today
* focus on slow and controlled tempo down
B.
Complete as many rounds and reps as possible in 12 minutes:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
WEDNESDAY, DECEMBER 5th
A.
Complete 1000m Row for Time
B.
For Time, Complete 21-15-9 reps:...
moreWEEK of WOD's 11.26.18 - 12.1.18
MONDAY, NOVEMBER 26th
A.
In 12 minutes, complete 3 sets (not for time)...
Wall Squats x 5 @ 4321
Good Mornings x 10 (build wt each set)
Turkish Get Ups x 3 each arm (build wt each set)
B. RETEST 8.6.18
For time:
80 Double-Unders (160 SU)
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
Scale to: 40 DU/80 SU, 25 KBS, 15 Bar Dips, 5 Bar Mup/ 10 Strict Pull-ups or Ring Rows
TIME CAP 22min
TUESDAY, NOVEMBER 27th
A.
In 15 minutes, complete five sets of 3 Shoulder Press
* stay at same weight, approx 70-85%
Complete Slow 7 V-ups between each set as active rest
B.
4 Rounds for Time:
500/400m Row
20 GHD Sit-ups
20 Toes to Bar
Scale to: 300m Row, 20 DB Weighted Ab mat Sit-ups, 20 Lying Toe to Bar
...
moreWEEK of WOD's 11.19.18 - 11.24.18
MONDAY, NOVEMBER 19th
A.
For Time:
1,2,3...Up to 10 of Clean and Jerk (155/105lbs)
1 Round of Cindy after each set of CJ
"Cindy" = 5 pull-ups + 10 push-ups + 15 air squats
Scale to: by Load and 3 +6 +9 reps of "Cindy"
TUESDAY, NOVEMBER 20th
A.
Every minute on the minute for 5 minutes:
7 Power Snatch (135/95lbs)
7 Box Jump (24/20")
Rest 5 minutes, then complete...
B.
Every minute on the minute for 5 minutes:
7 Front Squats (135/95lbs)
7 Handstand Push-ups (as difficult of a deficit as possible for unbroken reps)
Scale to: 3-6 reps
WEDNESDAY, NOVEMBER 21st
A.
10 Rounds, 1 min AMRAP:
8 Burpee Hurdle Jump Overs
Max Double Unders
* Rest 1 minute between rounds *
Scale to: 5 Burpee Hurdle Jump Overs + Single Unders
THURSDAY, NOVEMBER 22nd
A.
3 Rounds for Max Reps:
3 minutes Calories Row or Run for Distance
2...
moreWEEK of WOD's 11.12.18 - 11.18.18
MONDAY, NOVEMBER 12th
A.
In 15 minutes to build to today’s heavy Thruster
(Warm-up Sets : 8-5-3-2 reps)
B.
In 10 minutes, complete as many rounds as possible:
35 Double Unders (70 Single Unders)
DB's Farmers Carry 30 ft (55/35lbs)
10 DB Thrusters (55/35lbs)
TUESDAY, NOVEMBER 13th
A.
Three sets of:
Pause Deadlift x 6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps or Pike Shoulder Taps)
B.
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)
Rest 60 seconds, and then…
4 minutes of D-Ball Hold (anterior)
Rest 60 seconds, and then…
4 Minutes of Row for Cals
Rest 60 seconds, and then…
800m Sandbag Run (50/35lbs)
WEDNESDAY, NOVEMBER 14th
A.
Every minute on...
moreWEEK of WOD's 11.5.18 - 11.10.18
MONDAY, NOVEMBER 5th
A.
Every 2 minutes, for 12 minutes (6 sets) of:
1 Power Snatch + 1 Snatch + 1 Overhead Squat
* Build each set to a heavy complex for the day
B.
For time:
40/30 Calories of Assault Bike (or Rowing)
30 Power Snatches (115/75 lbs)
20 Toes to Bar
TUESDAY, NOVEMBER 6th
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
B.
Complete as many rounds and reps as possible in 20 minutes of:
20 Wall Balls (20/14lbs)
15 GHD Sit-ups
10 Ring Dips
5 Slow MB V-Ups (10 V-Ups)
WEDNESDAY, NOVEMBER 7th
A.
Two rounds for time of:
800 Meter Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups
B.
Every minute, for 16 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 –...
moreWEEK of WOD's 10.29.18 - 11.2.18
MONDAY, OCTOBER 29th
A.
Three sets for max reps of:
Unbroken Shoulder Press @ 70-75% of bodyweight
Unbroken Strict Pull-Ups x 3-8 reps
Athletes should aim to use a load or assistance that will allow them to achieve at least 3-8 reps of each movement.
B. Every minute on the minute for 10 minutes, alternating between the folliwing...
5 Clean and Jerks (205/135lbs)
5 Muscle-ups (15 Ring or Bar Dips) Scale to: by Load, Banded Dips
TUESDAY, OCTOBER 30th
A.
Take 15 minutes to build to a heavy 3-RM Sumo Deadlift
Suggested sets: 8-8-5-5-3-3-3
B.
Every minute on the minute for 14 minutes, alternating between the folliwing...
15/10 Cal Assault Bike
3/2 Rope Climb (Progressions)
Scale to: 10/7 Cals OR 7/5 Cals
WEDNESDAY, OCTOBER 31st
A.
For time:
50 Kettlebell Swings (24/16 kg)
40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs)
30...
moreWEEK of WOD's 10.22.18 - 10.27.18
MONDAY, OCT 22nd
A. 12:00-27:00
Take 15 minutes to build to a heavy 5-RM Back Squat
8-8-5-5-5, start at 40-50% and build, rest 2min btw sets
B. 35:00-49:00
Complete as many rounds and reps as possible in 14 minutes of:
Sled Push Down N Back 100 ft (empty)
15 GHD Sit-ups/ Weighted Sit-ups
9 Push Press (135/95lbs)
Scale to: 50ft/ PP by load
Rounds Goal: 5+
C. 55:00-60:00
Foam Roll Calves 2min per side
TUESDAY, OCT 23rd
A. 15:00-30:00
Take 15 minutes to build up to a heavy 1-RM Power Snatch
3-3-2-2-1-1-1
B. 37:00-47:00
Complete as many rounds and reps as possible in 10 minutes of:
12 Wall Ball Shots (30/20 lbs)
9 Power Snatches (95/65 lbs)
6 Bar-Facing Burpees
Scale to: by Load
Rounds Goal: 5+
C. 50:00-60:00
2 Sets:
R Side Plank 45 sec
Hollow Hold 20 sec
L Side Plank 45 sec
Hollow Hold 20 sec
TSpine Double Lax Ball 2min
...
moreWEEK of WOD's 10.15.18 - 10.20.18
MONDAY, OCT 15th
A. 15:00-30:00
Deadlift
Take 15minutes to build up to a heavy 3-RM for today
8-8-5-3-3-3
B. 37:00-52:00
Three rounds for time of:
50 Double Unders
20 Kettlebell Swings (24/16 kg)
20/15 Cal Row
Goal Time: 7-12 minutes
Scale to: 25 DU/ 50 SU, 12KBS, 15/10 Cals
C. 55:00-60:00
Double Lax Trap Roll + Hamstring Stretch on Rig Pole 2min per
TUESDAY, OCT 16th
A. 12:00-27:00
Front Squat
Take 15 minutes to build to a heavy 5-RM for today
10-10-8-5-5-5
B. 35:00-50:00
For time:
30 Calories of Assault Bike
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Handstand Push-ups (Pike Push-ups/ Box Push-ups)
30 Dumbbell Push Press (50/35 lb DBs)
30 Pull-Ups
Goal Time: 10-15 minutes
Scale to: 15-20 reps
C. 55:00-60:00
3 Sets of Durante Core PostClass
5, 7, or 10 reps of...
Hollow Rock > V-Up> Tuck-Up> Hollow Hold
Rest 60sec btw...
moreWEEK of WOD's 10.8.18 - 10.13.18
MONDAY, OCT 8th
A. 15:00-42:00
For time:
800 Meter Run
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
800 Meter Run
Scale to: 400m/ by LOAD/ 15 Dips
Goal Time: 22-27 minutes, TIME CAP 27minutes
B. 48:00-60:00
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – V-Up x 30 seconds
Minute 2 – Hollow Rock Hold x 30 seconds
Minute 3 – Russian Twists x 30 seconds
TUESDAY, OCT 9th
A. 10:00-28:00
Every minute for 18 minutes...
For 3 sets:
Snatch Press + Back Squat x 5 reps
For 3 sets:
Snatch Push Press + Overhead Squat x 3 reps
For 3 sets:
Snatch Push Press + Overhead Squat + Snatch Balance x 2 reps
For 6 sets:
Hang Snatch + Snatch
*Rest 1 addt minute after 3 sets
*Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B....
moreWEEK of WOD's 10.1.18 - 10.6.18
MONDAY, OCT 1st
A. 15:00-35:00
In 20 minutes, complete the following sets to find a 1-RM Clean and Jerk
3-3-3-2-2-1-1-1
B. 40:00-48:00
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)
Goal Time: 4-8 minutes
Scale to: by LOAD only
C.55:00-60:00
Single Lax Ball Horizontal in Rig 2min per side
Foam Roll 2min on Quad/Glute
TUESDAY, OCT 2nd
A. 12:00-42:00
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
B. 45:00-60:00
2- 3 Sets of:
Farmers Carry AHAP 100m
GHD Supine Hold w/ PVC Twists x 30 seconds
Superman Hold x 30 seconds
Hollow Hold x 30 seconds
WEDNESDAY, OCT 3rd
A. 15:00-30:00
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 3 reps @...
moreWEEK of WOD's 9.24.18 -9.29.18
MONDAY, SEPT 24th
A. 12:00-27:00
In 15 minutes, complete 5 sets of 3 reps, working up to a 3RM...
Front Squat
*Can you hit your old 1RM for 3 reps now?
B. 35:00-50:00
AMRAP 15
25 AbMat Sit-ups
20/15 Calorie Assault Bike
15 Thrusters (75/55lbs)
Scale to: 15 Sit/ 10 Cals/ 10 Th
Rounds Goal: 5
C. 55:00-60:00
Double Lax Ball TSpine 5min
Pigeon Pose postClass
TUESDAY, SEPT 25th
A. 15:00-25:00
Toes to Bar Strength/ Skill Practice:
With Teams of 3, rotate turns working through each drill for 3 sets...
Hanging Tuc Ups x 3 reps
Push Aways x 3 reps (hit hand at scap)
Feet Lifts x 2 reps at each position (hip, sh, above head)
*Should take approx 3 minutes per round for all 3 athletes to rotate through, resting while partner works
B. 30:00-46:00
Every minute, on the minute, for 16 minutes (4 sets) of:
Minute 1 – 50 Double-Unders (75 SU)
Minute 2 – 12 Toes to Bar
Minute 3 – 25...
moreWEEK of WOD's 9.17.18 -9.22.18
MONDAY, SEPT 17th
A. 15:00-30:00
Handstand Strength/ Skill Practice:
With Teams of 3, rotate turns working through each drill for 3 sets...
- Handstand Kick Ups to Wall x 20 sec (Scaled off Box)
-Piked Wall Facing Handstand Hold x 30 sec
Handstand Push-Up Negatives x 5 reps @ 30A1
*Should take approx 5 minutes per round for all 3 athletes to rotate through, resting while partner works
B. 35:00-50:00
Three rounds for time of:
500/400 Meter Row
20 Mixed Carry Box Step (20", box, AHAP, 10 reps then switch carry style)
15 Strict Handstand Push-Ups
Scale to: 300m Row/ Box Step Ups FC Style/ 10 Pike Box Pushups or DB L Seated Presses
Goal Time: 12-15 minutes
15min TIME CAP
C. 52:00-60:00
Single Lax Ball Hor In Rig 1min R side/ 1min L side
Plank Hold (off hands) x 30 sec
Hollow Hold x 30 sec
Side Plank x 30 sec R/ L
Single Lax Ball Hor In Rig 1min R side/ 1min L side
Repeat Holds again
...
moreWEEK of WOD's 9.10.18 - 9.15.18
MONDAY, SEPT 10th
A. 15:00-30:00
In 15 minutes, find 1RM Back Squat
B. 35:00-50:00
Three rounds for time of:
50 Double-Unders (100 SU)
30 Push-Ups
25 Kettlebell Swings (24/16 kg)
20 Alternating Pistols
Scale to: 25 DU/ 20 Push/ 15 KBS/ 10 Pistol OR 20 Goblet Squat
Goal Time: 10-15 minutes
TUESDAY, SEPT 11th
A. 10:00-25:00
In 15 minutes, find 1RM Shoulder Press
B. 35:00-60:00
"B. ""9/11 Tribute"""
For Time
1000 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (135/95 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (185/125 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53lbs)
11 Toes-to-Bar
11 Deadlifts (185/125 lb)
11 Push Jerks (135/95 lb)
1001 meter Row
Scale to: 500m run/row
Goal Time: ~ 20min
WEDNESDAY, SEPT 12th
A. 15:00-45:00
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 20/15 Calories of...
moreWEEK of WOD'S 9.3.18 -9.8.18
MONDAY, SEPT 3rd
LABOR DAY, 9-11AM OPEN GYM ONLY
A. Back Squat 531 Cycle 3, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. "The Don"
With or without a partner, complete for time...
66 Deadlifts (110/75 lb)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders
To learn more about this Hero's story, click HERE
TUESDAY, SEPT 4th
A. 15:00-25:00
Shoulder Press 531 Cycle 3, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 30:00-38:00
Complete 21,15, 9 reps for time...
Kettlebell Swings (70/53lbs)
Box Jumps (30/24")
Scale to: 15/12/9 or 12/9/6
Goal Time: 4-8 minutes
C. 45:00-60:00
2-3 Sets:
Down Mixed Carry...
moreWEEK of WOD's 8.27.18 - 8.30.18
MONDAY, AUGUST 27th
A. 10:00-25:00
Back Squat 531 Cycle 3, Week 3
5 reps @ 40%
5 reps @ 50%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible at 95%
*Use 90% 1RM and then add 20 lbs to the %'s above
Complete 3 sets of 10 Reverse Snow Angels between working sets ONLY as Active Recovery
B. 35:00-50:00
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (50/35 lbs)
6 Ring Dips
12/9 Calorie Assault Bike (or 12/9 Cal Row)
*Man Maker: DB Pushup + R Arm Row + L arm row + PC + OH
Scale to: 9/6 Cals
Rounds Goal: 5+
C. 50:00-60:00
90/90 Int Rot Stretch 2min
35 Straight Leg Sit-ups
Supernova Ball Pec Pocket 2min
35 Straight Leg Sit-ups
TUESDAY, AUGUST 28th
A. 10:00-25:00
Shoulder Press 531 Cycle 3, Week 3
5 reps @ 40%
5 reps @ 50%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible...
moreWEEK of WOD's 8.20.18 - 8.25.18
MONDAY, AUGUST 20th
A. 10:00-25:00
Back Squat 531 Cycle 3 Week 2
5 reps @ 40%
5 reps @ 50%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
As active recovery, complete 3 x 5 ER Reach Backs ea side
35:00-55:00
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 20 minutes of:
12/9 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Scale to: 6 reps each movement
Rounds Goal: 10 total, 5 ea partner
C. 5min Assault Bike Ride at 45-50 cals or an 800m Walk/Jog
TUESDAY, AUGUST 21st
A. 10:00-25:00
Shoulder Press 531 Cycle 3 Week 2
5 reps @ 40%
5 reps @ 50%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
As active recovery, complete 3 x 5 seated pigeon pose rotations per side
B....
moreWEEK of WOD's 8.13.18 - 8.18.18
MONDAY, AUGUST 13th
A. 12:00-25:00
Back Squat 531, Cycle 3 Week 1
5 reps @ 40%
5 reps @ 50%
5 reps @ 65%
5 reps @ 75%
5+ OR As many reps as possible at 85%
Add 20lbs to each %
Complete 3 Seated Wall Slides @ 4242 as active recovery before working sets
B. 35:00-50:00
Every 5 minutes, for 15 minutes (3 sets):
Row 300/250 meters
20 Power Snatches (75/55 lbs)
30/20 Push-Ups
Scale to: 200m/12 PSn/12 Push
Goal Time: 2.5-4 min per int
C. 50:00-60:00
2 Sets:
Banded Pull aparts (elbows in, palms up) x 20 reps
V-ups (Tuck ups) x 15 reps
Bicycles x 25 reps
Scorpion stretch/ Crouched Elbows Down Tri Stretch 2min
TUESDAY, AUGUST 14th
A. 12:00-25:00
Press 531, Cycle 3 Week 1
5 reps @ 40%
5 reps @ 50%
5 reps @ 65%
5 reps @ 75%
5+ OR As many reps as possible at 85%
Add 10lbs to each %
Complete 10 Kneeling Pelvic Tucks Ea side before working...
moreWEEK of WOD's 8.6.18 - 8.11.18
MONDAY, AUGUST 6th
A. 12:00-22:00
Back Squat 531 Cycle 2, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 30:00-52:00
For time:
80 Double-Unders (160 SU)
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
Scale to: 40 DU/80 SU, 25 KBS, 15 Bar Dips, 5 Bar Mup/ 10 Strict Pull-ups or Ring Rows
Goal Time: 16-21 min, TIME CAP 22min
C. 55:00-60:00
Supernova Ball Lats 5min
TUESDAY, AUGUST 7th
A. 12:00-22:00
Shoulder Press 531 Cycle 2, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 30:00- 42:00
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)
Scale to: 15, 12, 6 reps
Goal Time: 7-12 minutes
C....
moreWEEK of WOD's 7.30.18 - 8.4.18
MONDAY, July 30th
A. 12:00-27:00
Back Squat 531 Cycle 2, Week 3
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible at 95%
*Use 90% 1RM and then add 10 lbs to the %'s above
Complete 3 sets of 10 Reverse Snow Angels between working sets ONLY as Active Recovery
B. 35:00-51:00
For Time:
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)
Scale to: 5 reps, Power Snatch - Pull-ups - Box Jumps
Goal Time: 11-16 minutes
C. 55:00-Post Class Time
25 Cals Bike/Row Cooldown Pace > 2-4 min TSpine Double Lax Ball > Repeat 25 Cals
TUESDAY, JULY 31st
A. 12:00-27:00
Shoulder Press 531 Cycle 2, Week 3
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
5 reps @ 75%
3 reps @...
moreWEEK of WOD'S 7.23.18 - 7.28.18
MONDAY, JULY 23rd
A. 12:00-27:00
Back Squat 531 Cycle 2 Week 2 (+10lbs from last cycle)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
Complete 3 sets as Active Recovery before working sets - Bench TSpine Mobilization x 10 Pulses
B. 35:00-45:00
5 Rounds for Time:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups (pull-ups OR jumping pull-ups)
Scale to: 5 + 7 reps
Goal Time: 5-10 minutes
C. 50:00-60:00
2 Sets:
Half Kneeling Banded Rotation x 10 reps ea side
Banded Resistance Sit-ups x 20 reps
TUESDAY, JULY 24th
A. 12:00-27:00
Shoulder Press 531 Cycle 2 Week 2 (+5lbs from last cycle)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
Complete 3 sets as Active Recovery before working sets - Hips Pails/Rails x 10
B. 35:00-47:00
For...
moreWEEK of WOD's 7.16.18 - 7.21.18
MONDAY, JULY 16th
A. 12:00-25:00
Back Squat 531
5 reps @ 40%
5 reps @ 50%
5 reps @ 65%
5 reps @ 75%
5+ OR As many reps as possible at 85%
Complete 3 Wall Slides @ 4242 as active recovery before working sets
B. 30:00-50:00
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (95 lbs for men, 65 lbs for women). The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
Goal Time: 15-20 minutes
Scale to: 1 DL/ 1 FS/ 1 PP, 200m Run
C. 55:00-60:00
Hamstring Stretch Series on Floor
TUESDAY, JULY 17th
A. 12:00-25:00
Press 531
5 reps @ 40%
5 reps @ 50%
5 reps @ 65%
5 reps @ 75%
5+ OR As many reps as possible at 85%
Complete 10 Kneeling Pelvic Tucks Ea side before working sets
B....
moreWEEK of WOD's 7.9.18 - 7.14.18
MONDAY, JULY 9th
A. 15:00-25:00
Back Squat 531 Cycle 1, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 35:00-47:00
Three rounds for time of:
5 Rope Climbs (15')
15 Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)
Goal Time: 8-12 minutes
Scale to: 3 RC or 3 Prog/ 10 BJ/ 12 WB
C. 50:00-60:00
2 -3 Sets of:
Half-Kneeling Rotating Med-Ball Slam (Right) x 10 reps
Half-Kneeling Pallof Press (Right) x 10 reps
Half-Kneeling Rotating Med-Ball Slam (Left) x 10 reps
Half-Kneeling Pallof Press (Left) x 10 reps
TUESDAY, JULY 10th
Shoulder Press 531 Cycle 1, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 30:00-50:00
“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
immediately followed by…
800 Meter Run
Goal Time: 12-...
moreWEEK of WOD's 7.2.18 - 7.7.18
MONDAY, JULY 2nd
A. 12:00-27:00
Back Squat 531
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible at 95%
Complete 3 sets of 15 Reverse Snow Angels between working sets ONLY as Active Recovery
B. 35:00-47:00
For Time:
60 Double Unders (120 SU)
30 DB Snatch (50/35lbs)
30 Pull-ups
40 Double Unders (80 SU)
20 DB Snatch
20 Pull-ups
20 Double Unders (40 SU)
10 DB Snatch
10 Pull-ups
Goal Time: 7-12min
Scale to: 60/40/20 SU and 15/12/9's
TUESDAY, JULY 3rd, NO 6pm Class TONIGHT!
A. 12:00-25:00
Shoulder Press 531
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible at 95%
Complete 3 sets of 10 Kneeling Pelvic Tilts between working sets ONLY as Active Recovery
B. 35:00-60:00
"Operation Red Wings"
4 Rounds for...
moreWEEK of WOD's 6.25.18 - 6.30.18
MONDAY, JUNE 25th
A. 12:00-27:00
Back Squat 531 Cycle 1 Week 2
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
Complete as Active Recovery between sets Bench TSpine Mobilization x 10 Pulses
B. 35:00-41:00
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Toes to Bar (OR Toes to Rings)
12 Kettlebell Swings (32/24 kg)
Rounds Goal: 6 (emom style)
Scale to: Just by load/movement, keep reps same
C. 45:00-60:00
2-3 Sets of:
20 sec Side Plank + 10 Hip Drops Ea Side > 20 sec Hollow Hold or Rock > 20 sec Arch Hold> Rest 1-2min btw sets and roll lats or glutes with Supernova ball
TUESDAY, JUNE 26th
A. 12:00-27:00
Shoulder Press 531 Cycle 1 Week 2
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
Complete as Active...
moreWEEK of WOD's 6.18.18 - 6.23.18
MONDAY, JUNE 18th
A. 15:00-25:00
Back Squat 531 Cycle Week 1
5 reps @ 40%
5 reps @ 50%
5 reps @ 65%
5 reps @ 75%
5+ OR As many reps as possible at 85%
Complete 3 Wall Slides @ 4242 as active recovery between sets
B. 37:00-47:00
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
10 Handstand Push-Ups
Rounds Goal: 4-6+
Scale to: 20 DU (40SU)/ 12 DB Snatch/ 6 Pike Pushups
C. Coaches Choice
TUESDAY, JUNE 19th
A. 15:00-25:00
Press 531 Cycle Week 1
5 reps @ 40%
5 reps @ 50%
5 reps @ 65%
5 reps @ 75%
5+ OR As many reps as possible at 85%
Complete 8 Kneeling Pelvic Tucks Ea side between sets
B. 30:00-54:00
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run
Goal Time per Round:...
moreWEEK of WOD's 6.11.18 - 6.18.18
MONDAY, JUNE 11th
A. 20:00-45:00
AMRAP 3 Minutes
Max Clean and Jerk 95/65lbs
Rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
Rest 3:00
AMRAP 2 Minutes
Max Overhead Squats 95/65lbs
Rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
Rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
Rest :90
AMRAP :90
Max Pull Ups
B. 50:00-60:00
2-3 Sets of:
Jog 200m
15 Straight Leg Sit-Ups
15 Supermans
Banded Dist Lat Stretch on Rig 1min
TUESDAY, JUNE 12th
A. 15:00-27:00
Every 2 minutes, for 12 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%
B. 35:00-50:00
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar
Goal Time: 12-17min
Scale to: 200-300m Runs/ 8...
moreWEEK of WOD's 6.4.18 - 6.9.18
MONDAY, JUNE 4th
A. 12:00-24:00
Every 2 minutes, for 12 minutes (6 sets) of:
Pause Front Squat x 2 rep @ 32X1
Build over the course of the 6 sets to today’s 2-RM Pause Front Squat.
B. 30:00-40:00
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders (60 SU)
Rounds Goal: 5+
Scale to: 3/6/9 reps + 15 DU or 30 SU
C. 45:00-50:00
Three sets of:
Sandbag Squats x 10 reps
Supine GHD Hold x 30-45 seconds
Rest 30 seconds - 1 minute
TUESDAY, JUNE 5th
A. 12:00-27:00
Take 15 minutes to build to today’s 1-RM Power Jerk
B. 32:00-50:00
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250/200 Meters
Squat Cleans (135/95 lbs)
Goal Reps: 7+
Scale to: 200m/150m
C. 55:00-60:00
Supernova Ball Glutes + Pretzel Stretch
...
moreWEEK of WOD's 5.28.18 - 6.2.18
MONDAY, MAY 28th
Memorial Day Murph
Special hours: 7am-11:30am
*Group heats will run at 8:30am, 9:00am, 9:30am, and 10:00am
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
TUESDAY, MAY 29th
A. 15:00-31:00
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
Build over the course of the 8 sets to today’s heavy.
B. 35:00-40:00
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)
Goal Time: 2-5 minutes
Scale to:
C. 45:00-60:00
Three sets of:
Side Plank x 45 seconds each side
Hollow Body Rocks x 15-20 reps
(slow and controlled…the slower, the better)
Jog 200m OR Row 250m OR Bike 10 Cals
WEDNESDAY, MAY 30th
A. 15:00-27:00
Three sets of:
Deadlift x Max Reps @ 70% of 1-RM
(as soon as there is any loss in form the set is...
moreWEEK of WOD's 5.21.18 - 5.26.18
MONDAY, MAY 21st
A. 15:00-25:00
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1.1.1
(Build from 70% - 90%, rest 5-7 seconds btw singles)
B. 35:00-53:00
Two sets for max reps/calories of:
2 Minutes of Assault Bike
Rest 60 seconds
2 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
Reps Goal: A LOT!
C. 55:00-60:00
1st Rib Single Lax Ball Pass Thru's 2 min ea side
TUESDAY, MAY 22nd
A. 15:00-27:00
Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat x 3 reps
Build over the course of the 6 sets to today’s heavy triple
B. 35:00-45:00
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
Rounds Goal: A...
moreWEEK of WOD's 5.14.18 - 5.19.18
MONDAY, MAY 14th
A. 12:00-22:00
Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 6 reps
*Sets 1-4 – 6 reps @ 70-75%
*Set 5 – Max Reps @ 80%
B. 28:00-40:00
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
60ft of Walking Lunges
30 Double-Unders (60 SU)
Rounds Goal: ~ 6
Scale to: 7 Burp/ 30ft WL/ 30 SU
C. 45:00-60:00
2-3 Sets of:
Bike 10 Cals at 40-50 rpm
Runner Quad Stretch x 1min es side
Plank Hold x 2min or max effort
TUESDAY, MAY 15th
A. 15:00-35:00
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 2 rep @ 50-65 of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1-2 rep @ 65-80% of 1-RM...
moreWEEK of WOD's 5.7.18 - 5.12.18
MONDAY, MAY 7th
A. 12:00-24:00
Six sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Build to today’s 3-RM.
B. 30:00-45:00
Five rounds for time of:
200 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (53/35 lbs)
Handstand Walk 25 ft (Wall Climb x 3)
Goal Time: ~15minutes
Scale to: 100m/ 12 WL (no wt)/ 6 Walking Planks
C. 50:00-60:00
2-3 Rounds
8 KB Windmills R side > 40sec R side plank
8 KB Windmills L side > 40sec L side plank
Rest 1-2minutes, repeat
TUESDAY, MAY 8th
A. 15:00-27:00
For 12 minutes, work through (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
B. 38:00-50:00
Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups (4...
moreWEEK of WOD's 4.30.18 - 5.5.18
MONDAY, APRIL 30th
RETEST 2.5.18
A. 15:00-31:00
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
B. 38:00-50:00
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
Goal Time: 7-12min
Scale to: 12 WB/ 7 Sn
TUESDAY, MAY 1st
A. 12:00-24:00
Every 3 minutes, for 12 minutes (4 sets), rotate through the following stations:
Kipping Pull-up Work/ Butterfly/ Buttergly C2B Work x no more than 10 reps
Station 2 – Freestanding Handstand Hold Work or Wall Climb x 2-3 reps
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps
B. 30:00-55:00
Every 5 minutes, for 25 minutes (5 sets), for times:
400m Run
10 Chest-to-Bar Pull-Ups
10 Sumo Deadlift High Pull (95/65lbs)
Goal is lowest total time when the five sets
Goal Time: 2.5-3.5min per...
moreWEEK of WOD's 4.23.18 - 4.28.18
MONDAY, APRIL 23rd
"CHRISTINE"
3 Rounds for Time:
500m Row
12 Deadlifts (BW)
21 Box Jumps (20")
Goal Time: 10:00-15:00
Scale to: 400m/ 8 DL/ 15 BJ
B. 35:00-55:00
Three sets of:
Single-Leg Deadlift x 8 reps each leg @ 4011
Barbell Glute Bridges x 8 reps @ 20X1
Side Plank x 45 seconds each side
Seated Hamstring Stretch 1min
TUESDAY, APRIL 24th
A. 15:00-50:00
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
21 Double-Unders
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips
Scale to: 5's on first set, 7's on second set
Rounds Goal: 5R 1st set/ 4R+ 2nd set
B....
moreWEEK of WODs 4.16.18 - 4.21.18
MONDAY, APRIL 16th
RETEST 10.2.17
A. 15:00- 35:00
For time:
Run 800 Meters
immediately followed by…
Three rounds of:
10 Shoulder to Overhead (155/105 lbs)
20 Box Jumps (24″/20″)
30 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
Goal TIme: SET a PR! 15-20 minutes
Scale to: 400m, 7 STOH,12 BJ, and 15 KBS
B. 40:00-60:00
3 Sets of:
Farmers Carry 100m Right Arm AHAP without setting down, 100m L Arm (walk to 200m mark and switch arms)
:30 Hollow Body Single Leg Pulses
30 sec side plank R, then L
TUESDAY, APRIL 17th
A. 15:00-30:00
Deadlift, In 15 minutes, find 1 RM
Set 1 – 6 reps @ 65%
Set 2 – 5 reps @ 75%
Set 3 – 4 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 90-95%
Set 6 – 1 rep @ 101%
RETEST 7.11.17
B. 38:00-50:00
Three rounds for time of:
20 Calories of Assault Bike
15 Toes to Bar
10 Single-Arm Dumbbell...
moreWEEK of WOD's 4.9.18 - 4.14.18
MONDAY, APRIL 9th
A. 15:00-23:00
Every 90 seconds, for 8 minutes (6 sets):
Front Squat x 2 reps @ 80-85%
B. 28:00-48:00
Six sets of:
30 Double Unders/ 60 SU
10 Thrusters (135/95 lbs)
10 Bar Facing Burpees
rest 60 seconds
Goal Time: 1.5-2.5min per round
Scale to: 15 DU/7/7, 30 SU/5/5 reps
C. 50:00-60:00
Two- three sets of:
Side Plank x 45 seconds each side
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
TUESDAY, APRIL 10th
A. 15:00-30:00
4 Rounds, On The 4:00:
18/14 Calorie Bike
14 DB Hang Clean and Jerk (50/35lbs) * 7 ea arm
10 x Shuttle Sprints (10m)
Goal Time: ~ 2min per interval, 3min max
Scale to: 10/10/ 5 shuttle runs
B. 35:00-55:00
Three sets, not for time, of:
18' Rope Climbs x 1-3 reps
Strict Handstand Push Ups x 8-10 reps
C. Spend time rolling Lats with SuperNova Ball
...
moreWEEK of WOD's 4.2.18 - 4.7.18
MONDAY, APRIL 2nd
A. 15:00-25:00
In 10 minutes, complete the following sets, working every 90 seconds...
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-7 – 1 rep @ 90%
B. 30:00-54:00
Every 8 Minutes, for 24 Minutes (3 sets) of:
5 Power Cleans (185/125 lbs)
10 Front Squats (185/125 lbs)
15 Deadlifts (185/125 lbs)
15 Chest-to-Bar Pull-Ups
10 Cal Assault Bike
5 Burpees
Goal Time: 4-6 minutes per interval
Scale to: 3/6/9/9/6/3 reps or by 2's
TUESDAY, APRIL 3rd
A. 10:00-22:00
In 12 minutes, complete 3 sets each of:
Station 1 – 2-4 Ring Muscle-Ups OR 4-6 Strict Pull-ups
Station 2 – 50 Foot Handstand Walk
Wall Walks x 3-5 reps OR Handstand Marching x 30 reps (15 ea way)
Station 3 – Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B. 30:00-55:00
Five rounds for time of:
400 Meter Run
15 GHD Sit-ups/...
moreWEEK of WOD's 3.26.18 - 3.31.18
MONDAY, MARCH 26th
A. 15:00-25:00
Every minute on the minute, for 10 minutes (10 sets):
Snatch x 1 rep
Build over the course of the 10 sets to today’s heavy single.
B. 30:00-40:00
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 D-Ball Over the Shoulder (150/100lbs)
Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
C. 45:00-60:00
Two- three sets of:
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Hollow Hold x 30 seconds
Banded Face Pulls x 20 reps @ 2010
Bodyweight Glute Bridges x 20 reps
TUESDAY, MARCH 27th
A. 12:00- 27:00
Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
B....
moreWEEK of WOD's 3.19.18 - 3.24.18
MONDAY, MARCH 19th
A. 15:00-23:00
Every minute on the minute for 8 minutes (8 sets):
Front Squat x 2 reps @ 75-80% of 1-RM Front Squat
B. 28:00-40:00
Five rounds for time of:
15 Wall Ball Shots (20/14 lbs)
12 Power Snatches (95/65 lbs)
9 Pull-ups
Goal Time: 8-13 minutes
Scale to: 10/8/6 reps
C. 45:00-60:00
3 Sets of:
10-20 Cal Bike/Row
15 Russian Twists
30sec Side Plank (ea side)
TUESDAY, MARCH 20th
A. 15:00-25:00
Every 2 minutes, for 10 minutes (4 sets):
Strict Shoulder Press x 1 rep
Loads per set (by %): 75, 80, 85, 90, 95-101%
B. 30:00-43:00
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Weighted Ab Mat Sit-ups (use same KB)
Goal Time: 10-15 minutes
Scale to: 16/12/8 reps
C. 48:00-60:00
2 Sets of:
Banded Leg Curls x 20 reps
Ab-Wheel Roll-Outs x 10 reps @...
moreWEEK of WOD's 3.12.18 - 3.17.18
MONDAY, MARCH 12th
A. 15:00-25:00
Four sets of:
Back Squat x 4 reps
Increase the weight you used on February 25, 2018 by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult.
B. 30:00-45:00
For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters
Goal Time: 10-15 minutes
Scale to: 200m/ 30's
C. 45:00-60:00
2- 3 sets of:
Pallof Press x 10 reps ea side @ 2020
Side Plank x 45 seconds each side
KB Overhead Reaching Sit-up x 10 reps
TUESDAY, MARCH 13th
A. 15:00-40:00
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner...
moreWEEK of WOD's 3.5.18 - 3.10.18
MONDAY, MARCH 5th
A. 12:00-30:00
Every three minutes, for 12 minutes (4 sets) of:
Strict Shoulder Press x 3 reps @ 90% of 1-RM
Active Recovery: 30 sec- 1 min Wall Squat Hold + 20 Banded Pull Aparts (green)
Immediately following...
Every two minutes, for 6 minutes (3 sets) of:
Push Press x Max Reps @ same weight as today’s Shoulder Presses
B. 35:00-60:00
2 Rounds, each for Time:
Row 750/600m
20 Toes to Bar
40 Walking Lunges (53/35lbs)
Goal Time per round: 5-8 minutes
Scale to: 500m/15 T2B/ 30 WL
C. Quad Smash with KB
TUESDAY, MARCH 6th
A. 15:00-24:00
Every minute, for 9 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 8-12 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
B. 30:00-45:00
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Handstand Push-Ups
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 15...
moreWEEK of WOD's 2.26.18 - 3.3.18
MONDAY, FEBRUARY 26th
A. 15:00-25:00
Four sets of:
Back Squat x 6 reps
Choose the same weights you used on Feb 13th. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.
B. 30:00-40:00
For time:
30/20 Calories of Assault Bike
30 Front Squats (155/105 lbs)
30 Alternating Front-Racked Reverse Lunges (155/105 lbs)
Goal Time: 5-10 minutes
Scale to: 20's
C. 45:00-60:00
2-3 Rounds Cooldown Pace:
Jog 200-400m
Couch Stretch 1min ea side
10-20 Weighted Sit-ups
10-20 Hip Extensions
20 Banded Pull Aparts
TUESDAY, FEBRUARY 27th
A. 10:00-22:00
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps
B....
moreWEEK of WOD's 2.19.18 - 2.23.18
MONDAY, FEBRUARY 19th
A. 15:00- 27:00
Eight sets of:
Clean x 1.1
Build from 60-95% during 8 sets
~ about every 90 seconds complete a set
B. 32:00- 39:00
Three rounds for time of:
10 Power Cleans (135/95 lbs)
50 Double-Unders
Goal Time: 3-7 minutes
C. 44:00-60:00
Two sets of:
Bulgarian Split Squats x 20 reps each leg
Single-Arm Dumbbell Row x 8 reps
Pigeon Pose 1min each side
Lat Stretch with Band 1min each side
Max Effort Hollow Hold
TUESDAY, FEBRUARY 20th
A. 15:00- 29:00
Every minute on the minute, for 5 minutes (5 sets):
High Hang Snatch x 3 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every minute on the minute, for 4 minutes (4 sets):
Hang Snatch x 2 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every minute on the minute, for 3 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
B....
moreWEEK of WOD's 2.12.18 - 2.16.18
MONDAY, FEBRUARY 12th
A. 15:00-40:00
Two sets for times of:
50 Double-Unders
20 Toes to Bar
30 Box-Facing Burpee Box Jump-Overs (24″/20″)
40 Dumbbell Walking Lunges (50/35 lbs – Open 17.2 Standards)
50/40 Calorie Row
Rest 4 minutes
Goal Time: 7-10 minutes ea interval
Scale to: 100 SU, 10 T2B, 20 BBJO, 30 WL, 30 Cal Row
B. 45:00-60:00
Three sets of:
Handstand Hold Wall Facing - 30-40 seconds
100-Foot Bottom’s Up Kettlebell Carry – Down N Back
Dumbbell Death March x 20 steps - slow
TUESDAY, FEBRUARY 13th
A. 12:00-22:00
Three sets of:
Back Squat x 6 reps
Active Rest: Wall Slides x 5 reps slowly
Increase the weight you used last week by at least 5%. If you missed the last couple squatting sessions, select a weight that will make your final 2-3 reps of your final set extremely difficult.
B. 27:00-39:00
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65...
moreWEEK of WOD's 2.5.18 - 2.10.18
MONDAY, FEBRUARY 5th
A. Every minute for 8 minutes:High Hang + Hang Snatch
Build over the course of the eight sets, 50% of 1RM Hang Snatch - 80%
B. 28:00-40:00
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
Goal Time: 7-12 minutes
Scale to: 12 WB/ 5 PS
C. 45:00-60:00
2-3 Rounds:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Barbell Bent Over Row x 8 reps each @ 2111
Side Plank x 45 seconds each side
TUESDAY, FEBRUARY 6th
A. 15:00-28:00
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs)
10 Lateral Burpees Over the Barbell
Goal Time: 8 - 13 minutes
Scale to: 5 STOH/ 7 Burpees
B. 35:00-45:00
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 –...
moreWEEK OF WOD'S 1.29.18 - 2.3.18
MONDAY, JANUARY 29th
A. 15:00-25:00
Three sets of:
Back Squat x 8 reps
Select a weight that will make your final 2 reps of each set extremely difficult.
Active Recovery between sets: Complete 30sec Handstand Hold or Walk between sets
B. 30:00-45:00
For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run
TUESDAY, JANUARY 30th
A. 12:00-24:00
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B. 29:00-41:00
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand...
moreWEEK OF WOD'S 1.22.18 - 1.27.18
MONDAY, JANUARY 22nd
A. 15:00-31:00
Every 2 minute, for 10 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…
Go straight into part B after 1min rest
B. Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
C. 36:00-45:00
Three sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of V-Ups
Rest 30 seconds
TUESDAY, JANUARY 23rd
A. 15:00-50:00
Every 5 minutes, for 35 minutes (7 sets) for times:
Row 500 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
WEDNESDAY, JANUARY 24th
A. 20:00-43:00
Three rounds for time of:
400 Meter Run
30 GHD Sit-Ups
20 Overhead...
moreWEEK OF WOD'S 1.15.18 - 1.20.18
MONDAY, JANUARY 15th
A. 12:00-27:00
Every 3 minutes, for 15 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges
Build over the course of the 5 sets to the heaviest complex you can handle.
B. 32:00-44:00
For time:
200 Meter Run (Row)
20 Alternating Single-Arm Dumbbell Snatches (50/35lbs)
20 Push-Ups
200 Meter Run
15 Alternating Single-Arm Dumbbell Snatches
15 Push-Ups
200 Meter Run
10 Alternating Single-Arm Dumbbell Snatches
10 Push-Ups
TUESDAY, JANUARY 16th
A. 15:00-30:00
Take 20 minutes to build to today’s heavy Split Jerk
B. 30:00-41:00
For Max Reps:
3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 50/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/83 lbs)
WEDNESDAY, JANUARY 17th
A. 12:00-24:00
Take 12...
moreWEEK OF WOD'S 1.8.18 - 1.13.18
MONDAY, JANUARY 8th
A. 15:00-28:00
Five sets of:
Back Squat x 5 reps at 75-80% 1RM
B. 33:00-43:00
Three rounds for time of:
40 Double-Unders (x2 SU)
30 Alternating Reverse Lunges with KBs/DBs
20 V-ups
TUESDAY, JANUARY 9th
A. 13:00-21:00
Four - six sets of:
Snatch + 2 Overhead Squats
*start at 50% 1RM Snatch and build to 70-75%
B. 26:00-50:00
Three sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Wall Walks
30 seconds of Rest
90 seconds of Assault Bike (for Calories)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
30 seconds of Rest
WEDNESDAY, JANUARY 10th
A. 15:00-32:00
For 15 minutes, work through these sets...
Clean & Jerk
*Sets 1, 4 & 7 = 3 reps at 70-80%
*Sets 2, 5 & 8 = 2 reps at...
moreWEEK OF WOD'S 1.1.18 - 1.6.18
MONDAY, JANUARY 1st
NEW YEARS 10am-4pm OPEN GYM
NEW YEARS EXTRAVAGANZA
A.
Cindy 10:00am
Isabel 10:30am
Elizabeth 10:45am
Helen 11:10am
Diane 11:35am
Karen 11:50am
B.
Lunch Break 12-2pm
C.
Linda 2:00pm
Fran 2:30pm
Grace 2:45pm
Annie 3:00pm
Nancy 3:20pm
Angie 3:50pm
TUESDAY, JANUARY 2nd
A. 10:00-22:00
Four sets of:
Shoulder Press x 6 reps @ 60%
Supinated-Grip Strict Pull-Ups x 6 reps @ 21X0
Hollow Rocks x 30 seconds
B. 22:00-39:00
Three rounds for time of:
500 Meter Row
15 Dumbbell Push Presses (50/35lbs)
WEDNESDAY, JANUARY 3rd
A. 12:00-46:00
Four sets for max reps of:
2 Minutes of Assault Bike (for calories)
Rest 30 seconds
1 Minute of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 30 seconds
2 Minutes of Rowing (for calories)
Rest 2...
moreWEEK OF WOD'S 12.18.17 - 12.23.17
MONDAY, DECEMBER 18th
A.
Five sets of:
Back Squat x 3 reps @ 30X1 aroud 80%
Banded External Rotation x 12 reps each @ 2110
B.
Three rounds for time of:
20/15 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)
TUESDAY, DECEMBER 19th
A.
Six sets of:
Shoulder Press @ 20X1
3-3-2-2-1-1-1 (work from 80-95%)
B.
Against a 3-minute running clock, perform the following:
Sled Push Down and Back (100 ft)
Max Calories of Assault Bike
Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.
WEDNESDAY, DECEMBER 20th
12 Days of Christmas
1 100 Meter row
2 Box Jumps (24/20)
3 HSPU
4 Push Jerks (135/95)
5 Power Cleans (135/95)
6 Deadlifts (135/95)
7 Toes 2 Bar
8 KBS (53/35)
9 Ring Dips
10 Thrusters...
moreWEEK OF WOD'S 12.11.17 - 12.16.17
MONDAY, DECEMBER 11th
A.
Take 15 minutes to work up to a heavy, but not necessarily 1-RM Snatch
B.
Every minute, on the minute, for 15 minutes, perform:
3 Snatches
6 Burpees
TUESDAY, DECEMBER 12th
A.
Take 10 minutes to practice two gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
Use an alternating EMOM of 3-5 reps or 30 sec holds/ 30 sec rest
B.
Three rounds for time of:
800 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
WEDNESDAY, DECEMBER 13th
A.
Four sets of:
Back Squat x 4 reps @ 30X1 @ 75%
B.
In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters...
moreWEEK OF WOD'S 12.4.17 - 12.9.17
MONDAY, DECEMBER 4th
A.
Four sets of:
Front Squat x 4 reps @ 30X1 around 75%
Tall Box Jumps x 1.1.1.1.1
B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
TUESDAY, DECEMBER 5th
A.
Take 15-20 minutes to build to a 1-RM Clean & Jerk
B.
Five rounds for time of:
5 Shoulder to Overhead (135/95 lbs)
10 Toes to Rings
20 Double-Unders (40 SU)
WEDNESDAY, DECEMBER 6th
A.
In six attempts or less, find your 1-RM Weighted Pull-Up
Active Rest btw Sets: Complete 20 Banded Lying Glute Bridges + 30sec Floor Prone Lat Stretch
B.
Complete as many rounds and reps as possible in 10 minutes of:
12/8 Calories of Assault Bike (or 200 Meter Run)
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6...
moreWEEK OF WOD'S 11.27.17 - 12.2.17
MONDAY, NOVEMBER 27th
A.
Take 12 minutes to build to a 1-RM Shoulder Press
B.
Complete as many rounds as possible in 12 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders
TUESDAY, NOVEMBER 28th
A.
Every 2 minutes for 10 minutes (5 sets):
Front Squat x 5 reps @ 65-75%
B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Assault Bike
9 Power Cleans (185/135 lbs)
WEDNESDAY, NOVEMBER 29th
A.
In teams of three, complete 5 sets each of:
300/250 Meter Row
10 Burpee Box Jump-Overs (24″/20″)
10 Back Squats (135/95 lbs)
THURSDAY, NOVEMBER 30th
A.
Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift
B.
Five rounds for time of:
10 Deadlifts (225/155 lbs)
15 Toes to Bar
200-Meter Run
...
moreWEEK OF WOD'S 11.20.17 - 11.25.17
MONDAY, NOVEMBER 20th
A.
Take 15 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)
Diane
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
TUESDAY, NOVEMBER 21st
A.
Five sets of:
Bench Press x 3 reps @ 20X1
Bent Over Barbell Row x 5 reps @ 21X0
B.
Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.
WEDNESDAY, NOVEMBER 22nd
A.
Four sets of:
Back Squat x 3 reps @ 30X1
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
15 Pull-Ups
THURSDAY, NOVEMBER 23rd
Closed for Thanksgiving!
FRIDAY, NOVEMBER 24th
A.
Three...
moreWEEK OF WOD'S 11.13.17 - 11.18.17
MONDAY, NOVEMBER 13th
A.
Take 15 minutes to build to today’s 1-RM…
Front Squat x 1 rep @ 32X1
B.
For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups
TUESDAY, NOVEMBER 14th
A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
B.
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings
Push-Ups
Box Jumps
Prone Plank Hold
Complete all 8 sets of one exercise before moving on to the next.
WEDNESDAY, NOVEMBER 15th
A.
In teams of two, partners alternate whole sets to complete 5 sets each of:
200 Meter Run
20 Unbroken Wall Ball...
moreWEEK OF WOD'S 11.6.17 - 11.11.17
MONDAY, NOVEMBER 6th
A.
Back Squats
3-2-1-3-2-1 (80-90%, repeat)
Rest 2 minutes between sets and use the time to work shoulder mobility
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers (50/35 lbs)
10 Pull-Ups
15 DB Box Step-ups (50/35lbs)
TUESDAY, NOVEMBER 7th
A.
For 15 minutes, complete 5-6 sets of:
2 Snatch Lift-Offs + Snatch
(Build in weight each set)
B.
Three sets for times of:
400 Meter Run
20 Russian Kettlebell Swings (32/24kg)
20 Wall Ball Shots (20/14 lbs)
Rest 3 minutes
WEDNESDAY, NOVEMBER 8th
A.
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Strict Handstand Push-Ups
B.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the...
moreWEEK OF WOD'S 10.30.17 - 11.4.17
MONDAY, OCTOBER 30th
A.
Three sets of:
Deadlift x 5 reps @ 65-75%
Immediately followed by:
Russian Kettlebell Swings x 10-15 reps
B.
Three sets for times of:
500 Meter Row
5 Thrusters (155/105 lbs)
10 Burpees Over the Barbell
Rest 3 minutes
TUESDAY, OCTOBER 31st
A.
Five sets of:
Barbell Z-Press x 4 reps
(build to today’s 4-RM)
B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
20 Push-Ups
10 Ring Dips
WEDNESDAY, NOVEMBER 1st
A.
In 12 minutes, complete five sets of:
Hang Clean x 3 reps (start at 70% and build to 90%)
B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Power Snatch (75/55lbs)
12 Barbell Back Racked Reverse Lunges
3 Rope Climbs
THURSDAY, NOVEMBER 2nd
A.
Three sets of:
Front Squat x 5 reps
(start at 50% and find...
moreWEEK OF WOD'S 10.23.17 - 10.28.17
MONDAY, OCTOBER 23rd
A.
Four sets of:
Push Press x 3 reps @ 80-90%
Clean Pulls x 3 reps (start at 60% of 1RM clean and build up to 90%)
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
Reps Goal per Round: 12/8 cals + 20 Bur
C. 5 minute easy ride on Bike (45 RPM)
TUESDAY, OCTOBER 24th
A.
Three sets of:
Bulgarian Split Squats x 6 reps each leg @ 30X1
Tempo Ring Dips x 6 reps @ 31X1
B.
Four rounds for time of:
5 Front Squats (185/135 lbs – taken from floor)
10 Pull-Ups
15 Calories of Assault Bike (or Rowing)
Goal Time: 7-12 minutes
Scale: 5/10/10 cals
C. 100 Tuck Rocks ( broken up however necc)
50 easy cals on Assault Bike (broken up however...
moreWEEK OF WOD'S 10.16.17 - 10.21.17
MONDAY, OCTOBER 16th
A.
Four sets of:
Shoulder Press x 5 reps @ 65-75%
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
TUESDAY, OCTOBER 17th
A.
Four sets of:
Back Squat x 4 reps @ 70-80%
Metcon (AMRAP - Rounds and Reps)
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
WEDNESDAY, OCTOBER 18th
A.
Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
THURSDAY, OCTOBER 19th
A.
Take 20 minutes to build to today’s 1-RM Clean & Jerk
B.
Max rounds in 3 minutes...
moreWEEK of WOD's 10.9.17 - 10.14.17
MONDAY, OCTOBER 9th
A.
Three sets of:
Front Squat x 8 reps @ 55-65%
Single-Arm Dumbbell Row x 10 reps each arm
B.
With a partner, complete as many reps of sit ups as possible while partner is on bike, then switch roles, and then share CJ reps
AMRAP AbMat Sit-Ups, 21 Calorie Bike, 30 Clean and Jerks (135/95lbs)
AMRAP AbMat Sit-Ups, 15 Calorie Bike, 24 Clean and Jerks (135/95lbs)
AMRAP AbMat Sit-Ups, 9 Calorie Bike, 18 Clean and Jerks (135/95lbs)
AMRAP AbMat Sit-Ups, 6 Calorie Bike, 12 Clean and Jerks (135/95lbs)
Goal Time: 20-25 minutes
TUESDAY, OCTOBER 10th
A.
Every minute for 12 minutes (12 sets):
Hang Snatch x 1-2 reps
Start at 40% and build as you go, but make sure the focus is on proper technique and mechanics as you build.
B.
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar
Goal Time: < 30 sec
Scale to 3/3
...
moreWEEK of WOD's 10.2.17 - 10.7.17
MONDAY, OCTOBER 2nd
"I AM" Nutrition Challenge Retest
For time:
Run 800 Meters
immediately followed by…
Three rounds of:
10 Shoulder to Overhead (155/105 lbs)
20 Box Jumps (24″/20″)
30 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
TUESDAY, OCTOBER 3rd
A.
Three sets of:
Back Squat x 6 reps @ 3011 @ 55-65%
Weighted Pull-Ups x 3 reps
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Thrusters (95/65 lbs)
10 Pull-Ups
WEDNESDAY, OCTOBER 4th
A.
Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)
B.
Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Squat Snatches (55/35 lbs)
THURSDAY, OCTOBER 5th
A.
Shoulder Press @...
moreWEEK of WOD's 9.25.17 - 9.30.17
MONDAY, SEPTEMBER 25th
A. Three sets of:
Front Squats x 6 reps @ 30X1 @ 55-65%
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
B. For time:
500 Meter Row
50 Thrusters (95/65lbs)
50 Push-Ups
500 Meter Row
Goal Time: 8-13 minutes
Cooldown:
2 sets of: Bike 2min, Max Effort Hollow Hold, Foam Roll R quad/IT 1 min, then L 1min
Optional Scaling: 5R of 10/10 reps
TUESDAY, SEPTEMBER 26th
A. Five sets of:
Snatch x 1.1.1
50/60/70/75/80%
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)
Rounds Goal: 8
WEDNESDAY, SEPTEMBER 27th
A. Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
10 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters
Goal Time: <...
moreWEEK of WOD's 9.18.17 - 9.23.17
MONDAY, SEPTEMBER 18th
A. Take 20 minutes to find today’s 1-RM Clean & Jerk
B. Complete as many rounds and reps as possible in 8 minutes of:
4 Ground to Overhead (185/125 lbs)
8 Chest-to-Bar Pull-Ups
Rounds Goal: 8
C. 2-3 Rounds (CASH OUT)
Bike 2min
5 Slow Dragonflies
5 Slow Strict Knees to Elbow
10 Seated Pike Double Leg Lifts
TUESDAY, SEPTEMBER 19th
A. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Dumbbell Thrusters (50/35lbs)
10 Box Step-Overs with Dumbbells
250 Meter Row/ 200m Run *athletes choice, can alternate
Rounds Goal: 6 per athlete
WEDNESDAY, SEPTEMBER 20th
A. Four sets of:
Deadlift x 6 reps @ 65-75%
Push-Ups x Max reps @ 1010
(set is over if you break tempo)
B. Four rounds for time of:
25 Kettlebell Swings (24/16 kg)
50 Double-Unders
Goal Time: 7-12...
moreWEEK of WOD's 9.11.17 - 9.16.17
MONDAY, SEPTEMBER 11th
A. Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
B. Complete as many rounds and reps as possible in 20 minutes of:
Run 1 Mile, then...
6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30″/24″)
*only run mile once, then repeat rounds of the 3 movements until clock expires
TUESDAY, SEPTEMBER 12th
A. Five sets for Quality:
Deadlift x 5-7 reps
Kettlebell Swings x 15 reps
Push-Ups x 10-15 reps
B. For time:
Row 2000 Meters
WEDNESDAY, SEPTEMBER 13th
A. In 12 minutes complete 6 sets of:
Shoulder Press
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps 85-90%
*Set 3 – 1 rep 90-95%
*Set 4 – 3 reps (same)
*Set 5 – 2 reps
*Set 6 – 1 rep
B. Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Assault Bike x Max calories in 30 seconds
Minutes 5-8 – Walking Lunges x Max reps in 30 seconds
Minutes 9-12 –...
moreWEEK of WOD's 9.4.17 - 9.9.17
MONDAY, SEPTEMBER 4th
Labor Day - No WOD
TUESDAY, SEPTEMBER 5th
A. QUALITY work for 15 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Practice
10m Freestanding OR Wall Run OR Walk Walks x 3-4 reps )
Station 3: Hollow Body Rocks x 10 reps
B. Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 10/7 Calories of Assault Bike
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings
Scale reps to finish at least by :45 mark each minute
WEDNESDAY, SEPTEMBER 6th
A. Take 15 minutes to build to today’s 1-RM Split Jerk
B. Three rounds for time of:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups
Goal Time: 13-18 minutes
Scale to 200m Run, 10 GTOH, 15...
moreWEEK of WOD's 8.28.17 - 9.2.17
MONDAY, AUGUST 28th
A. Four sets of:
Alternating Reverse Lunge x 8 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
(Weighted) Strict Pull-Ups x 8 reps
B. Every minute, on the minute, for 10 minutes:
10 Thrusters (95/65 lbs)
5 Burpees
*Scale to 8/4, or 7/3
TUESDAY, AUGUST 29th
A. Every minute, for 10 minutes (10 sets):
Power Clean x 2 reps
*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%
B. “Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
Goal Time: 5-10 minutes
Scale to 15/12/9's
WEDNESDAY, AUGUST 30th
A. Four sets of:
Shoulder Press x 3 reps @ 80-90%
Pistols x 3-5 reps
B. For time:
15 Shoulder-to-Overhead (95/65 lbs)
20 Pull-Ups
25 Overhead Squats (95/65 lbs)
15 Shoulder-to-Overhead
20...
moreWEEK of WOD's 8.21.17 - 8.26.17
MONDAY, AUGUST 21st
A. Solar Eclipse WOD
For time:
8 Squat Cleans (185/125lbs)
21 Burpees to 6″ Touch
8 Shoulder to Overhead (165/115lbs)
21 Strict Handstand Push-Ups
8 Ground to Overhead (155/105lbs)
21 Chest to Bar Pull-ups
B. Coach Led Cash Out
TUESDAY, AUGUST 22nd
A. Against a three minute running clock, complete:
350/300 Meter Row
Double-Unders x Max Reps
Rest 90 seconds and then…
Against a three minute running clock, complete:
30/20 Calories of Assault Bike
Strict Bar Dips x Max Reps
Rest 3 minutes, and repeat (Total 18min)
B. Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit x 6-8 reps
Interval 2 – Hand Plank Arch/Hollows x 6-8 reps
WEDNESDAY, AUGUST 23rd
A. In 15 minutes, complete five sets of:
Cleans x 1.1.1
(working sets 80-85%)
B. Every minute, on the minute, for 20 minutes (5 sets of...
moreWEEK of WOD's 8.14.17 - 8.19.17
MONDAY, AUGUST 14th
A. Every 6 minutes, for 24 minutes (4 sets) for time:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10′ target)
Goal Time: < 4 min intervals
B. Three sets of:
Down N Back Reverse Sled Drag (use double black straps)
Down N Back Sled Push
* Go AHAP w/o walking + rest 2-3 min btw sets
TUESDAY, AUGUST 15th
A. Four sets of:
Bench Press x 4-6 reps @ 70-80%
Strict Pull-Ups x Max Reps
B. Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups
Goal Time: 20-25 minutes
WEDNESDAY, AUGUST 16th
A. Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch + Snatch
Build from 65-70% to today’s heavy.
B. Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders
Goal Time: 4-9 minutes
THURSDAY, AUGUST 17th
A. Five sets of:
Back Squat x 3 reps @ 80-90%
B....
moreWEEK of WOD's 8.7.17 - 8.12.17
MONDAY, AUGUST 7th
A. Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.
B. Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes
In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.
TUESDAY, AUGUST 8th
A. Three sets of:
Front Squat x 5 reps @ 30X1, around 55-65%
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Four sets for time of:
20/15 Calories of Rowing
15 Box Jump-Overs (30/24", can use hands)
10 Burpee Pull-ups
Rest 2 minutes
Go as hard as you can and record times for each set.
WEDNESDAY, AUGUST 9th
A. Take 15 minutes and find today’s 1-RM Clean and...
moreWEEK of WOD's 7.31.17 - 8.5.17
MONDAY, JULY 31st
A. Two sets for time:
800 meter Run
30 Thrusters (95/65 lbs)
30 Toes-to-Bar
5 Rope Climbs
Rest 3 minutes
B. Three sets of:
100-Foot Suitcase Carry (Left)
6-10 Tempo Ring Dips @ 2111
100-Foot Suitcase Carry (Right)
Rest as needed
TUESDAY, AUGUST 1st
A. Every minute for 10 minutes (10 sets):
Clean and Jerk x 1 rep @ 80-85%
B. Every 2 minutes, for 20 minutes (10 sets) for time:
12/10 Calorie Row
10 Burpees over the Erg
WEDNESDAY, AUGUST 2nd
A. Take 15 minutes to find today’s 1-RM Push Press
B. For time:
Three rounds of:
50 Double Unders
12 Hang Squat Cleans (135/95lbs)
9 Handstand Push-Ups
Immediately followed by. . .
Three sets of:
10 Cal Row/ Assault Bike
10 Barbell Twists
* perform at cooldown pace
THURSDAY, AUGUST 3rd
A. Deadlift x 15 reps
Ring Push-Ups x Max...
moreWEEK of WOD's 7.24.17 - 7.29.17
MONDAY, JULY 24th
A. For time:
1000 Meter Row
60 Wall Ball Shots (20/14 lbs)
30 Strict Handstand Push-Ups
Rest until the running clock reaches 20:00, and then…
B. Three rounds for time of:
500 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Strict Handstand Push-Ups
C. Two sets of:
Hollow Hold OR Rocks x 60 seconds
Single-Arm DB Row x 12 reps each arm @ 2111
TUESDAY, JULY 25th
A. Complete as many rounds and reps as possible in 8 minutes of:
Row 350/250 meters
10 Front-Racked Alternating Reverse Lunges (135/95 lbs)
Rest 4 minutes, and then…
B. Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Supinated-Grip Pull-Ups
10 Box Jump-Overs
Rest 4 minutes, and then…
C. Complete as many rounds and reps as possible in 8 minutes of:
12/8 Calories of Assault Bike
12 Push-Ups
WEDNESDAY, JULY 26th
A. Shoulder...
moreWEEK of WOD's 7.17.17 - 7.22.17
MONDAY, JULY 17th
A. Three sets of:
Front Squat x 4 reps @ 41X1
Weighted Pull-Ups x 2 reps @ 2110
B. Five sets for time of:
15 Wall Ball Shots (30/20lbs)
15 Pull-Ups
Rest 60 seconds
TUESDAY, JULY 18th
A. Five sets of:
3-Position Clean
(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
(increase weight each set, 60-80%)
B. Complete as many rounds and reps as possible in 9 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Toes to Bar
WEDNESDAY, JULY 19th
A. Five sets of:
Bench Press x 5 reps @ 20X1
(stay around 75%)
B. Three rounds for time of:
400 Meter Run
40/30 Push-Ups
40 Air Squats
THURSDAY, JULY 20th
A. Deadlift
5-3-2-1 (50-80%), then...
Set new 3RM
B. “Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps...
moreWEEK of WOD's 7.10.17 - 7.15.17
MONDAY, JULY 10th
A. Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Start around 80% and end around 100%
B. Three rounds for time of:
20 Calories of Assault Bike
15 Toes to Bar
10 Single-Arm Dumbbell Snatches (50/35 lbs)
TUESDAY, JULY 11th
A. Eight sets of:
Back Squat x 2-3 reps @ 30X1
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)
B. Complete rounds of 21, 15, and 9 reps of:
Strict Handstand Push-Ups
Push Press (135/95 lbs)
Push-Ups
WEDNESDAY, JULY 12th
A. Four sets of:
Push Press x 3-5 reps @ 70-80%
L-Sit Tuck to Extension x 7-10 reps @ 1212
B. Complete as many rounds and reps as possible in 8 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)
THURSDAY, JULY 13th
A. Five sets...
moreWEEK of WOD's 7.3.17 - 7.8.17
MONDAY, JULY 3rd
A. Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Ring Push-ups x 8 reps @ 21X0
B. 2 Rounds for max reps/calories:
2 Minutes of Assault Bike (for calories)
Rest 1 minute
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 1 minute
2 Minutes of Rowing (for calories)
Rest 1 minute
TUESDAY, JULY 4th
July 4th Holiday
8am + 9am Classes ONLY
HERO WOD "Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115/75 pound Push press, 12 reps
12 Box jumps, 24 inch box
115/75 pound Sumo deadlift high-pull, 12 reps
WEDNESDAY, JULY 5th
A. Four sets of:
Shoulder Press x 3 reps
Strict Toes to Bar x 6 reps @ 2110
B. Complete as many rounds and reps as possible in 6 minutes of:
12 Pull-Ups
12 Thrusters (95/65 lbs)
30 Double-Unders
C. Complete 3 sets, not for time:
Down N...
moreWEEK of WOD's 6.26.17 - 7.1.17
MONDAY, JUNE 26th
A. Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Plank Hold x 60 seconds
B. Five rounds for time of:
5 Dumbbell Complexes*
10 Toes to Bar
Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
TUESDAY, JUNE 27th
A. Four sets of:
Push Press x 3-5 reps
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
B. For time:
10 Wall Ball Shots (30/20 lbs to 10′ Target)
20 Overhead Walking Lunge with Med Ball
9 Wall Ball Shots
18 OH Walking Lunge with Med Ball
8 Wall Ball Shots
16 OH Walking Lunge with Med Ball
…
1 Wall Ball Shot
WEDNESDAY, JUNE 28th
A. Take 15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
If you lose positioning or...
moreWEEK of WOD's 6.19.17 - 6.24.17
MONDAY, JUNE 19th
A. Four sets of:
Deadlift x 5 reps @ 75-80%
Pigeon stretch between sets
B. RETEST (4.10.17)
Three rounds for time of:
400 Meter Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg)
TUESDAY, JUNE 20th
A. Four sets of:
Single-Arm Dumbbell Row x 6-8 reps @ 2111
L-Sit x 45-60 seconds (accumulated)
B. In teams of two, with only one partner working at a time, partners alternate to complete 5 rounds each of:
5 Man-Makers (55/35 lb)
Burpee + PC + Thruster
C. With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
5 Renegade Rows
10 Dumbbell Thrusters
100 Meter Run
WEDNESDAY, JUNE 21st
A. Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build up from 70-90% each set
B. Four rounds for time of:
10 Hang Squat Snatches (115/75 lbs)
20 Box Jump-Overs...
moreWEEK of WOD's 6.12.17 - 6.17.17
MONDAY, JUNE 12th
A. Three sets of:
Front Squat x 8 reps @ 2011 @ 60-70%
Ring Dips x Max Reps
B. Three rounds for time of:
500 Meter Row
20 Push-ups
20 Power Snatch (75/55lbs)
TUESDAY, JUNE 13th
A. Against a 6 minute running clock, perform the following for max reps:
Run 200m Meters
Strict Handstand Push-Ups x Max Reps
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
5 Burpees
10/7 Calories on Assault Bike
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
30 Double-Unders
10 Toes to Bar
WEDNESDAY, JUNE 14th
A. For time:
50 Wall Ball Shots (30/20 lbs)
40/30 Calories of Assault...
moreWEEK of WOD's 6.5.17 - 6.10.17
MONDAY, JUNE 5th
A. Take 15 minutes to find 1-RM Split Jerk
B. Five rounds for time:
21/15 Calorie Bike
18 Wallballs (20/14)
12 Weighted Box Step-ups (53/35)
* 6 each leg
TUESDAY, JUNE 6th
A. 0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Front Rack Walking Lunges (95/65) in remaining time
WEDNESDAY, JUNE 7th
A. Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
B. Three sets for time of:
100 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.
THURSDAY, JUNE 8th
A....
moreWEEK of WOD's 5.29.17 - 6.3.17
MONDAY, MAY 29th
Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
TUESDAY, MAY 30th
A. Four sets of:
Shoulder Press x 3 reps @ 21X1 @ 75-85%
Rest 2-3 minutes – working on lower body mobility during rest...
moreWEEK of WOD's 5.22.17 - 5.27.17
MONDAY, MAY 22nd
A. Four sets of:
Deadlift x 10 reps @ 2011 - 50-60%
GHD supine hold x :30-:60
Rest 1-2 minutes between sets
B. Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
TUESDAY, MAY 23rd
A. Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 1-2 minutes between sets
B. In teams of two, complete four rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)
WEDNESDAY, MAY 24th
A. Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
5 Strict Handstand...
moreWEEK of WOD's 5.15.17 - 5.20.17
MONDAY, MAY 15th
Shoulder Press
A. Four sets of:
Shoulder Press x 6 reps @ 20X1
Stay at 60-70% for all four sets
Hollow Rocks x 30-45 seconds
Metcon (Time)
B. In teams of three, complete five rounds each for time of:
250/200 Meter Row Sprint/ 20/15 Cals on Assault Bike
10 Push Presses (155/105 lbs)
TUESDAY, MAY 16th
Deadlift
A. Four sets of:
Deadlift x 5 reps @ 30X1
Stay at 70-75% for all four sets
Tall Box Jumps x 10 reps
(jump up, then step down on these)
Metcon (AMRAP - Rounds and Reps)
B. Complete as many rounds and reps as possible in 15 minutes of alternating rounds with partner:
10 Power Cleans (155/105 lbs)
10 Burpees
WEDNESDAY, MAY 17th
Front Rack Lunge
A. Four sets of:
Front-Racked Alternating Reverse Lunges x 10 reps each leg @ 20X1
Handstand Push-Ups x Max reps OR Max Effort Handstand Hold
Metcon (Time)
B. Four rounds for time...
moreWEEK of WOD's 5.8.17 - 5.13.17
MONDAY, MAY 8th
Push Press
A. *Set 1-2 --5 reps, approx 70-75% 1RM
*Sets 3-4, --3 reps, approx 80-85% 1 RM
B. In teams of 3, complete three rounds for time of:
15 Thrusters (95/65lbs)
20 Box Jumps (24/20")
400 Meter Run
Partner A does Thrusters, Partner B does Box Jumps, Partner C Rests. Rotate through the Thrusters and Box Jumps until everyone has completed, then complete 400m Run together.
TUESDAY, MAY 9th
Clean
A. In 15 minutes, complete four sets of:
Clean x 1.1.1
B. Three sets for time, with partner:
AMRAP Cal Row, while partner completes...
20 KB Goblet Squats (24/16kg)
20 Kettlebell Swings (24/16kg)...
Then switch tasks
Rest 2 minutes ( or while 2 other athletes use rower and complete their set)
WEDNESDAY, MAY 10th
Back Squat
A. Three sets of:
Back Squat x 6 reps @ 32X1, approx 55-60% of 1RM
Wall Slides x 5 reps @ 3030
B. Complete as many...
moreWEEK of WOD's 5.1.17 - 5.6.17
MONDAY, MAY 1st
A. Four sets of:
Deadlift x 3 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
B. Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
TUESDAY, MAY 2nd
A. Every 90 seconds for 12 minutes (8 sets):
Hang Snatch + Snatch
Build over the course of the 8 sets to something heavy-ish for today.
B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees
WEDNESDAY, MAY 3rd
A. Weighted Pull-ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2 minutes between sets, building to today’s 1-RM
(Negative Pull-ups 5/4/2/2/2/2 reps)
Complete 10-20 Hollow Rocks between sets
B. Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict...
moreWEEK of WOD's 4.24.17 - 4.29.17
MONDAY, APRIL 24th
A. Every minute, for 4 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every minute, for 4 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
B. Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches (135/95 lbs)
TUESDAY, APRIL 25th
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Back Squat x 1 rep @ 101+%
B. For time:
30/20 Calories of Assault Bike
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups
WEDNESDAY, APRIL 26th
A. QUALITY 15 minutes: (3 sets)
Station 1 – Rope Climb Technique Work – no...
moreWEEK of WOD's 4.17.17 - 4.22.17
MONDAY, APRIL 17th
A. QUALITY 12 minutes:
2-3 Ring/Bar Muscle-ups
Handstand Hold/Walk 60 sec
L-Sit Hold accumulate 60 sec
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Pull-ups
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
TUESDAY, MARCH 18th
A. In 10 minutes, complete the following 5 sets of:
Push Press
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
If the following 5 sets were successful, then...
*Set 6 - 1 rep @ 101%, new 1RM
B. 7 Rounds for Time:
7 Kettlebell Swings (70/53lbs)
14 Wall Ball (20/14lbs)
21 Ab Mat Sit-ups
WEDNESDAY, APRIL 19th
AMRAP 20 minutes, with teams of 3:
50m Sled Push (135/95lbs)
100m MB Run (30/20lbs)
200m Run
*50m Sled is one trip down and back
*100m MB Run is to end of...
moreWEEK of WOD's 4.10.17 - 4.15.17
MONDAY, APRIL 10th
A. Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100-101% x 1 rep (New 1- RM Attempt)
Rest 2 minutes between sets.
B. Three rounds for time of:
400 Meter Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg)
TUESDAY, APRIL 11th
A. Every 2 minutes, for 8 minutes (4 sets):
Shoulder Press x 6 reps @ 20X1
Active Recovery between sets: Hollow Rocks x 20 (arms down by side)
B. For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots (20/14 lbs)
C. 3 rounds NOT for time of:
20 AbMat Sit-ups
Waiter Walk (Left Arm), pick load, 50 ft
Waiter Walk (Right Arm), pick load, 50 ft
* 50 ft is 1 down n back in parking lot OR curb to curb
WEDNESDAY, APRIL 12th
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1...
moreWEEK of WOD's 3.27.17 - 4.1.17
MONDAY, MARCH 27th
A. Every 5 minutes, for 25 minutes (5 sets) for times:
Row 500 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
Please note times for each of the five sets.
B. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
TUESDAY, MARCH 28th
TUESDAY, MARCH 28th
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
B. For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters
WEDNESDAY, MARCH 29th
WEDNESDAY, MARCH...
moreWEEK of WOD's 3.20.17 - 3.25.17
MONDAY, MARCH 20th
A.Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
B. Five rounds for time of:
40 Double-Unders
20 Kettlebell Swings (24/16lbs)
10 Ring Dips
TUESDAY, MARCH 21st
A. Every 5 minutes, for 15 minutes (one set of each):
Station 1 – Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – Muscle-Up...
moreWEEK of WOD's 3.13.17 - 3.18.17
MONDAY, MARCH 13th
A. Every 90 seconds for 15 minutes (10 sets):
Hang Clean + Clean + Clean
*build over the course of 10 sets
FITNESS:
A. Four sets of:
Goblet Squat x 16 reps
Single-Arm Dumbbell Press x 8 reps each
100-Meter Suitcase Carry + Waiter’s Carry
B. Complete as many rounds and reps as possible in 8 minutes of:
5 Power Cleans (135/95 lbs)
10 Burpee Over the Bar
TUESDAY, MARCH 14th
A. Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Rest 3 minutes between sets.
B. Complete as many rounds and reps as possible in 12 minutes of:
10 Toes to Bar
15 Box Jumps (24″20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
WEDNESDAY, MARCH 15th
A. Three sets of:
Bench Press x Max reps @ BW/ .75%BW
Rest 2 minutes
B. Against a 3-minute...
moreWEEKS OF WOD’S 2.20.17 – 2.25.17
Ryan
MONDAY, FEBRUARY 20th
Every 10 minutes, for 40 minutes (4 sets) for times:
- Row 1000/ 800 Meters (IF over 2min 500m pace)
- 9 Toes to Bar
- 12 Chest-to-Bar Pull-Ups
- 15 Handstand Push-Ups
Scale as needed in order to be finished by 8min mark.
TUESDAY, FEBRUARY 21st
- A. QUALITY 15 minutes (10 sets): Power Clean + Split Jerk
- Build over the course of the 10 sets to something heavy.
- B. For time:
- 50 Wall Ball (20/14 lbs)
- 100 Double-Unders
- 40 Wall Ball
- 80 Double-Unders
- 30 Wall Ball
- 60 Double-Unders
- 20 Wall Ball
- 40 Double-Unders
- 10 Wall Ball
- 20 Double-Unders
WEDNESDAY, FEBRUARY 22nd
- A. Every two minutes, for 10 minutes (5 sets):
- Back Squat
- *Set 1 – 5 reps @ 45-55%
- *Set 2 – 5 reps @ 55-65%
- *Set 3 – 3 reps @ 65-75%
- *Set 4 – 2 reps @ 75-85%
- *Set 5 – 2 reps @ 80-90%
- Immediately...