Monday, December 31, 2018

WOD 123118 - New Year's Eve

Monday


Pause Back Squat

2-2-2-2-2

8 second pause at the bottom

Fran

21-15-9
Thursters (95/65)
Pull-Ups

Saturday, December 29, 2018

WOD 123018

Sunday


AMRAP 12 mins: Squat Snatches, Clean & Jerks and Double Unders


Complete as many rounds as possible in 12 mins of: 
1 Squat Snatch, 155/105 lbs 
3 Clean & Jerks, 155/105 lbs 
30 Double Unders

WOD 122918

Saturday


AMReps 12 mins: AbMat Sit-ups and Bar Muscle-ups


As many reps as possible in 12 mins of: 
AbMat Sit-up, 1 min 
Bar Muscle-up, 1 min 
AbMat Sit-up, 2 mins 
Bar Muscle-up, 2 mins 
AbMat Sit-up, 3 mins 
Bar Muscle-up, 3 mins

Friday, December 28, 2018

WOD 122818

Friday


"Over and Out" 

For Time: 
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Wednesday, December 26, 2018

WOD 122618

Wednesday


Barbell Cycling 

In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining: 
Max Overhead Squats (135/95)

Squat Clean Complex

On the 90 Seconds x 5: 
Power Clean + Hang Squat Clean + Squat Clean

"Clean Sheet"

AMRAP 3: 
10/7 Calorie Row
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3: 
10/7 Calorie Row
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3: 
10/7 Calorie Row
5 Squat Cleans (135/95)

Body Armor
3x16 Front Rack Reverse Lunges (8 Each Leg)
3x20 Weighted AbMat Sit-Ups 

*After Each Set, Complete 30-40% of Max Strict Pull-ups

Tuesday, December 25, 2018

WOD 122518 - Christmas Day

Tuesday


Annie

50-40-30-20-10 reps, for time of: 
Double Under 
AbMat Sit-up

Sunday, December 23, 2018

WOD 122418 - Christmas Eve

Monday


12 Days of CrossFit”

For TIme: 
1 Squat Snatch (135/95)
2 Hang Power Snatches (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar 
6 Box Jumps Overs (24″/20″)
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges (53/35)
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (30/20)
12 Calorie Row

Flow Goes: 1, 2-1, 3-2-1, 4-3-2-1….

WOD 122318

Sunday


Run 1 Mile


Run 1 mile

This is an all out effort for time.

WOD 122218

Saturday


Back Squat

20 Rep Max

Rope Climb Conditioning

For Time:
10 Rope Climbs

"Powerpuff"

For Time: 
30 Toes to Bar 
400 Meter Run 
15 Power Cleans (175/115)
800 Meter Run 
15 Power Cleans (175/115)
400 Meter Run 
30 Toes to Bar

WOD 122118

Friday


"Vader"

3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

Jerk

On the Minute x 10: 
1 Push Jerk + 1 Split Jerk

WOD 122018

Thursday


AMRAP 12 mins: Rope Climbs and Box Jumps 


Complete as many rounds as possible in 12 mins of: 
3 Rope Climbs, 15 ft 
20 Box Jumps, 30/24 in

WOD 121918

Wednesday


Overhead Squat

3 Sets of 5

Squat Snatch

5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat

Deficit Handstand Push-ups

Build to a Challenging Set of 3 Strict Deficit Handstand Push-ups

"Dead Arm"

AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Monday, December 17, 2018

WOD 121818

Tuesday


"Dopamine"

5 Rounds, On the 5:00:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Row

WOD 121718

Monday


"Belly Flop"


21-15-9:
Box Jump Overs (24/20) 
Power Cleans (115/80) 
Chest to Bar Pull-ups 
Front Squats (115/80) 
Lateral Barbell Burpees
Push Jerks (115/80)

WOD 121618

Sunday


5 RFT: 400 m and Overhead Squats


5 rounds for time of: 
Run, 400 m 
10 Overhead Squats, 135/95 lbs

WOD 121518

Saturday


Barbell Cycling

3 Rounds:
In a :20 Second Window: Max Power Snatches (115/80)
Rest :40 Seconds
In a :30 Second Window: Max Power Snatches (135/95)
Rest :30 Seconds 
In a :40 Second Window: Max Power Snatches (155/105)
Rest 2:20

Conditioning

In Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean and Jerks (50/35)
10 Medicine Ball Squat Jumps (20/14)
12/8 Calorie Row

Switch After Completing Full Rounds. Dumbbell Changes Arms After 4 Reps.

WOD 121418

Friday


"Joker"

For Time: 
1-2-3-4-5-6-7-8-9-10: Toes to Bar 
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Wednesday, December 12, 2018

WOD 121318

Thursday


Jackie


For time: 
Row, 1000 m 
50 Thrusters, 45/35 lbs 
30 Pull-ups

WOD 121218

Wednesday


Barbell Cycling

3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1: 185/135
Round 2: 155/105
Round 3: 135/95

"Play Ball"

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

WOD 121118

Tuesday


Gymnastic Conditioning

2 Rounds:
40% of Max Ring Muscle-ups + 100 Double Unders
30% of Max Ring Ring Muscle-ups + 100 Double Unders
20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds

"Crash Course"

AMRAP 15:
27/18 Calorie Row
21AbMat Sit-ups
15 Chest to Bar Pull-ups
9 Cleans (100/70)

Body Armor / Midline

3 Giant Sets:
8 Supermans
24 AbMat Sit-Ups
Max Effort Parallete L-Sit

Rest 2 Minutes Between

Sunday, December 9, 2018

WOD 121018

Monday


Squat Snatch

Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

Handstand Push-up Conditioning 

5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups 
Rest 30 Seconds

Round 1-3: Strict Handstand Push-ups 
Rounds 4-5: Kipping Handstand Push-ups

“Dumbbell Freddy Krueger"

21-15-9: 
Dumbbell Power Snatch (70/50)
Burpees

WOD 120918

Sunday


Snatch : 1 Rep Max

Record your best Snatch 1 rep max lift. 

Split Jerk : 3-3-3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

Saturday, December 8, 2018

WOD 120818

Saturday


Clean and Jerk Complex

Build to a Heavy: 
High Hang Clean 
Hang Clean 
Power Clean 
Split Jerk

Box Front Squat

Build to Moderate Double

“Mountain Man”

For Time:
30 Power Snatches (75/55) 
800 Meter Run
60 Thrusters (75/55) 
800 Meter Run
30 Power Snatches (75/55)

Thursday, December 6, 2018

WOD 120718

Friday


Stamina Squatting 

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Gymnastic Practice

In 15 Minute Window: 
8 Strict Toes to Bar 
25' Handstand Walk

"Babs"

3 Rounds:
10 Bar Muscle-ups
20 Kipping Handstand Push-ups
30 AbMat Sit-ups
40 Wallballs (20/14)

Wednesday, December 5, 2018

WOD 120618

Thursday


FT: Rows and Wall Balls


For time: 
Row, 2 km 
50 Wall Balls, 20/14 lbs, 10/9 ft 
Row, 1 km 
35 Wall Balls, 20/14 lbs, 10/9 ft 
Row, 500 m 
20 Wall Balls, 20/14 lbs, 10/9 ft

WOD 120518

Wednesday


"Rugrats"

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Row

Body Armor

3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups

Monday, December 3, 2018

WOD 120418

Tuesday


Gymnastic Conditioning

5 Rounds, In a 90 Second Window: 
20/14 Calorie Row
Max Handstand Push-ups

Rest 30 Seconds After Each Round. 1st 3 Rounds Strict. Last 2 Rounds Kipping.

Push Jerk

Heavy 5-4-3-2-1

"Down Time"

AMRAP 7: 
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

Sunday, December 2, 2018

WOD 120318

Monday


Stamina Squatting 

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

"Jump Start"

For Time: 
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar 
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

WOD 120218

Sunday


FT: 800 m; 10x Handstand Push-ups and Pistols; 800 m


For time: 
Run, 800 m 
-- then -- 
10 rounds of: 
10 Handstand Push-ups 
10 Pistols 
-- then -- 
Run, 800 m

Friday, November 30, 2018

WOD 120118

Saturday


Rope Climbs

AMRAP 5: 
Seated L-Sit Legless Rope Climbs

Rest 1 Minute

AMRAP 2: 
Rope Climbs

"Clean House"

5 Rounds: 
AMRAP 4: 
400 Meter Run
1 Round of "Cindy"
Max Power Snatches (115/80)

2 Minutes Rest Between

WOD 113018

Friday


Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex

5 Sets (Building to a Moderate): 
5-Rep Touch and Go Squat Clean + Split Jerk

"Sore Eyes"

AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

WOD 112918

Thursday


10 RFQ: Strict Knees-to-elbows, Skin-the-Cats and Dragon Flags

10 rounds for quality of: 
5 Strict Knees-to-elbows 
4 Skin-the-Cats 
3 Dragon Flags

Move well, not fast in these

WOD 112818

Wednesday


Conditioning

Teams of 3
AMRAP 7:
50 Back Squats (155/105) 
50 Back Squats (185/125)
AMRAP Back Squats (225/155)

Rest 3 Minutes

50 Bench Press (135/95) 
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

WOD 112718

Tuesday


"Criss Cross"

AMRAP 15:
30 Double Unders 
15 Power Cleans (115/80)
30 Double Unders 
15 Toes to Bar

Gymnastic Conditioning

AMRAP 4: 
1-2-3-4-5-6-7-8…
Unbroken Chest to Bar Pull-ups

Climbing as High as Possible

Body Armor

3x12 Barbell Bench Press
3x16 Close Grip Dumbbell Floor Presses
3x Max Effort L-Sit hold

Rest 1 Minute Between Each

Tuesday, November 27, 2018

WOD 112618

Monday


Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts


"Freedom Sauce"

AMRAP 3: 
21 Overhead Squats (95/65)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
18 Overhead Squats (115/80)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
15 Overhead Squats (135/95)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3: 
12 Overhead Squats (155/105)
12 Lateral Erg Burpees
Max Calorie Row

WOD 112518

Sunday


Run or Row


Pick one and go hard!



Row 250 m

Run 400 m

Saturday, November 24, 2018

WOD 112418

Saturday


Rope Climb Conditioning

On the 2:00 x 5:
40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb
Aiming to Complete as Quickly as Possible.

Directly Into...

3 Rounds: 
8 Tempo Ring Dips
8 Tempo Ring Rows

Deadlift

3x3 at 76%
3x3 at 81%
3x3 at 86%

"Fair Share"

Teams of 3
2 Rounds (30 Minute Time Cap)
200 Meter Run (Each)
100 Power Snatches (75/55)
200 Meter Run (Each)
100 Box Jump Overs (24/20) 
200 Meter Run (Each)
100 Thrusters (95/65)

Friday, November 23, 2018

WOD 112318 - Black Friday

Friday


Run : 5x 800 m, rest 3 mins


Each for time: 
Run: 5x 800 m Rest 

3 mins between efforts

WOD 112218 - Thanksgiving

Thursday


AMRAP 15 mins: Push-ups and Air Squats


Complete as many rounds as possible in 15 mins of: 
20 Push-ups 
50 Air Squats

WOD 112118

Wednesday


Barbell Cycling

On the 0:00… 
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees

On the 4:00… 
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)

On the 8:00… 
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

Body Armor

Alternating On the Minute x 16 (4 Rounds)
Minute 1: 50′ Front Rack Kettlebell Walking Lunge (53’s/35’s)
Minute 2: 9 Deadlifts (275/185) + 25′ Handstand Walk
Minute 3: 60 Double Unders
Minute 4: Rest

Midline

Not for Time:
20 Strict Toes to Bar
120 AbMat Sit-ups

Wednesday, November 21, 2018

WOD 112018

Tuesday


Snatch Complex

10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count”

21-18-15-12-9:
Row Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)

After Each Set:
200 Meter Wreckbag Run (50/35)

Row Conditioning (Repeat)

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Sunday, November 18, 2018

WOD 111918

Monday


Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

“Bane”

For Time: 
40 Kipping Handstand Push-ups
20 Ring Muscle-ups 
10 Rounds of Macho Man (185/135)

WOD 111818

Sunday


21-15-9: Kettlebell Snatches and Pull-ups



21-15-9 reps, for time of: 
L Arm Kettlebell Snatch, 1.5/1 pood 
R Arm Kettlebell Snatch, 1.5/1 pood 
Pull-up

Saturday, November 17, 2018

WOD 111718

Saturday


Clean and Jerk Complex

5 Sets: 
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

Build to a Moderate

Overhead Complex

Build to a Heavy: 
6 Push Jerks + 4 Split Jerks

“Boxed Out”

For Time: 
800 Meter Run
21 Hang Power Snatches (95/65) 
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65) 
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65) 
9 Burpee Box Jumps (24/20)

Thursday, November 15, 2018

WOD 111618

Friday


Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

Deadlift

3×3 at 74%
3×3 at 79%
3×3 at 84%

“Smooth Criminal”

AMRAP 15:
60 Double Unders 
30 Wallballs (20/14)
15 Deadlifts (245/165)

WOD 111518

Thursday


5x AMReps 2 mins: Row Calories and Weighted Strict Toes-to-bars



5 rounds, 2 mins each of: 

15 Row Calories 
Max reps in time remaining, Strict Toes-to-bar

Rest 2 mins between rounds.

WOD 111418

Wednesday


Barbell Cycling

On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)

3 Rounds: 
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

“Breaking Bad”

5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)

Body Armor

3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

Monday, November 12, 2018

WOD 111318

Tuesday


Strict Gymnastics

4 Sets, Not For Time: 
40% Max Strict Handstand Push-ups 
6 Tempo Ring Rows

Rest as Needed Between

Snatch Complex

5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate

“Rush Hour”

On the 4:00 x 5 Rounds:
12/9 Calorie Row
9 Barbell Facing Burpees
6 Power Snatches (135/95)

WOD 111218 - Veteran's Day (Observed)

Monday


Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“Jackie”

For Time 
1000 Meter Row 
50 Thrusters (45/35)
30 Pull-ups

Conditioning

AMRAP 8:
AbMat Sit-ups

On the Minute (Starting on the 0:00): 25 Double Unders

WOD 111118 - Veteran's Day

Sunday 


Wade


For time, wearing a 20 lbs vest or body armor: 
Run, 1200 m 
-- then -- 
4 rounds of: 
12 Strict Pull-ups 
9 Strict Dips 
6 Strict Handstand Push-ups 
-- then -- 
Run, 1200 m

Friday, November 9, 2018

WOD 111018

Saturday


Rope Climb Conditioning

For Time:

5 Rope Climbs, 15/12 Calorie Row
4 Rope Climbs, 15/12 Calorie Row
3 Rope Climbs, 15/12 Calorie Row
2 Rope Climbs, 15/12 Calorie row
1 Rope Climb, 15/12 Calorie Row

Deadlift

9 Sets Total:
3×3 at 72%
3×3 at 77%
3×3 at 82%

“Viper”

For Time:
60/42 Calorie Row
50 Box Jump Overs (24/20)
40 Toes to Bar
30 Power Snatches (115/80)



Thursday, November 8, 2018

WOD 110918

Friday


Clean & Jerk Complex

5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

Build to a Moderate Set

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

Conditioning

AMRAP 18: 
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining…

Max Rounds:
5 Chest to Bar Pull-ups
7 Kipping Handstand Push-ups
21 Air Squats

WOD 110818

Thursday


10 RF-ME: Row Calories


10 rounds for max calories of: 

Row, 45 secs 
Rest 15 secs 
Row, 30 secs 
Rest 30 secs 
Row, 15 secs 
Rest 45 secs

There is no additional rest between rounds. 



Tuesday, November 6, 2018

WOD 110718

Wednesday


Barbell Cycling (Benchmark Testing)

In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining: Max Overhead Squats (135/95)

Conditioning

Teams of 2
5 Rounds For Time (25:00 Cap):
2 x 100 Meter Farmer Walk (One Each)
2 x 200 Meter Run (One Each)
40/30 Calorie Row (Split As Desired)

Kettlebell For Farmer walk: 70/53

Monday, November 5, 2018

WOD 110618

Tuesday


Strict Gymnastics

12 Minute Clock:
2 Strict Ring Muscle-Ups
25′ Handstand Walk
16 Alternating Pistols 
25′ Handstand Walk

“Nate”

AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)

Midline

15 Minute Recovery Row

15 AbMat Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00

WOD 110518

Monday


Snatch Complex

5 Sets: 
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double”

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55) 
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65) 
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80) 
4 Burpee Box Jump Overs (24/20)

Saturday, November 3, 2018

WOD 110418

Sunday


Shoulder Press 

3-3-3-3-3-3-3

WOD 110318

Saturday


Conditioning

For Time: 
30 Power Snatches (135/95)
1 Mile Run

Immediately Into…

30-20-10:
Kettlebell Swings (53/35)
Thrusters (75/55)

Deadlift

9 Sets Total:
3 Sets at 70%
3 Sets at 75%
3 Sets at 80%

WOD 110218

Friday


Clean & Jerk Complex

5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Conditioning

3 Rounds:
5 Minute Row Calories
1 Minute Lateral Burpees over Rower
Rest 2 Minutes Between Rounds

Wednesday, October 31, 2018

WOD 110118

Thursday


Skill Training:

Muscle-ups : Max Set

3 RF-ME: Strict Pull-ups, Shoulder Press, Row Calories and L Sits

3 rounds of:
max rep Strict Pull-ups 
max rep Shoulder Press, 115/75 lbs 
max rep Row Calories, 20 secs 
max hold L Sit (1 sec = 1 rep) 

Start a clock and begin an attempt at each exercise every 3 mins.

WOD 103118 - Halloween

Wednesday


Power Snatch Ladder

On the 0:00 – 10 Power Snatches (115/80)
On the 2:00 – 8 Power Snatches (135/95)
On the 4:00 – 6 Power Snatches (165/115)
On the 6:00 – 4 Power Snatches (185/135)
On the 8:00 – 2 Power Snatches (205/145)

“Cement Mixer”

7 Rounds, On the 3:00
400 Meter Run
12 Toes to Bar 
Score is slowest round

Handstand Walk Practice

10 Minutes

WOD 103018

Tuesday


Strict Gymnastics

AMRAP 5 at Each (10 Minutes Total):
1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups
2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Conditioning

For Time: 
21 Hang Power Cleans (135/95) 
21 Barbell Facing Burpees 
100 Double Unders 
15 Hang Power Cleans (135/95) 
15 Barbell Facing Burpees
75 Double Unders 
9 Hang Power Cleans (135/95) 
9 Barbell Facing Burpees
50 Double Unders

Row Conditioning

10 Sets, Not For Score:
45 Seconds Easy
15 Seconds Fast

Monday, October 29, 2018

WOD 102918

Monday


Snatch Complex

5 Sets:
Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

“Blitz”

5 Rounds For Time:
20/14 Calorie Row
10 Power Clean and Jerks (115/80)

WOD 102818

Sunday


Row 5 km

Row a 5k for time

WOD 102718

Saturday


Conditioning

3 Rounds For Time:
1,000 Meter Row
10 Bar Muscle-ups
21 Burpee Box Jump Overs (24/20)

Midline

3 Rounds, Not For Time:
7 Inchworms
35 Weighted AbMat Sit-ups

Thursday, October 25, 2018

WOD 102618

Friday


Clean and Jerk Skill

On the Minute x 5: 
Power Clean + Hang Squat Clean + Split Jerk 

Directly Into…

On the Minute x 5: 
2 Squat Cleans + 1 Split Jerk 

Deadlift

Heavy Set of 
6-4-2

“Optimus Prime”

AMRAP 7:
Wallballs (20/14)
On the Minute: 7 Deadlifts (225/155)

Wednesday, October 24, 2018

WOD 102518

Thursday


Deadlift 

1-1-1-1-1-1-1

WOD 102418

Wednesday


Tempo Overhead Squat

Moderate Set of 2
5 Second Down, 2 Second Pause.

“Ground Breaking”

For Time: 
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (115/80)



Tuesday, October 23, 2018

WOD 102318

Tuesday


Conditioning

AMRAP 5: 
Buy In: 400 Meter Run
Then, AMRAP: 
21 Chest to Bar Pull-ups 
21/15 Calorie Row

Rest 5 Minutes

AMRAP 5: 
Buy In: 400 Meter Run
Then, AMRAP: 
15 Toes to Bar 
15/10 Calorie Row

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP: 
9 Pull-ups
9/6 Calorie Row

Sunday, October 21, 2018

WOD 102218

Monday


Snatch Skill

On the Minute x 5: 
Power Snatch + Hang Squat Snatch 
60%-63%-65%-65%-65%

Directly Into…

On the Minute x 5: 2 Squat Snatches @ 70%


Back Squat

3×5 @ 70%
1×5 @ 75%

Conditioning

AMRAP 15:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

Friday, October 19, 2018

WOD 102018

Saturday


Push Press + Double Under

Alternating On the Minute x 10: 
Even Minutes: 50 Double Unders
Odd Minutes: Push Press (10-8-6-4-2)

“Boats and Toes”

Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jump (24/20)

Directly Into…

50-40-30-20-10: 
Toes to Bar
Power Snatches

Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105

Thursday, October 18, 2018

WOD 101918

Friday

Tabata


Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.
Women: 65 lb.

WOD 101818

Thursday


4 rounds for time of:


20 squat cleans
800-m run

Men: 115 lb.
Women: 75 lb.

Tuesday, October 16, 2018

WOD 101718

Wednesday


Split Jerk

Build to a 1RM

Conditioning

AMRAP 5:
Buy In: 35/25 Calorie Row
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 25/18 Calorie Row
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 18/13 Calorie Row
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Monday, October 15, 2018

WOD 101618

Tuesday


Conditioning

AMRAP 5: 
10 Double Unders, 1 Bar Muscle-Up
20 Double Unders, 2 Bar Muscle-Ups
30 Double Unders, 3 Bar Muscle-Ups
….
Up by (10) and (1) per round

Conditioning

21-18-15-12-9:
Wallballs (20/14)
Pull-Ups
Calorie Row
200 Meter Run

Recovery Row

20 Minute Light Row

On the 5:00, 10:00, 15:00, 20:00: 21 AbMat Sit-Ups

WOD 101518

Monday


Snatch

Build to a 1RM

Back Squat

Heavy Set of 12

“JT”

21-15-9:
Handstand Push-ups
Ring Dips
Push-ups

Sunday, October 14, 2018

WOD 101418

Sunday


3 RFT: Rows, Sumo Deadlift High-pulls and Pull-ups


3 rounds for time of: 
Row, 1000 m 
50 Sumo Deadlift High-pulls, 75/55 lbs 
25 Pull-ups

Friday, October 12, 2018

WOD 101318

Saturday


“Mind Eraser”


AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Midline Conditioning

3 Rounds (Rotating on the 2 Minute): 
Minutes 1-2: 30/24 Calorie Row
Minutes 3-4: 20 AbMat Sit-ups + 20 Supermans

Thursday, October 11, 2018

WOD 101218

Friday

"Tripled Up"


Ascending Ladder for 12:00:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row

Complete 6’s across, 9’s, 12’s and so on (adding by 3 repetitions per round) until the 12:00 time cap is reached. Score will be total repetitions

Wednesday, October 10, 2018

WOD 101118

Thursday


Alternating OTM x 25 (5 Rounds)


Minute 1 - 15/12 Calorie Row
Minute 2 - 1 Round of "Strict Cindy"
Minute 3 - 12/9 Calorie Row
Minute 4 - 1 Turkish Get-Up, each arm
Minute 5 - 200 Meter Run

WOD 101018

Wednesday


"Run Wild"


3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

Monday, October 8, 2018

WOD 100918

Tuesday


"Guard Rail"


Three parts, with three separate scores.

“Guard Rail” Part #1
AMRAP 3:
9/6 Calorie Row
9 Power Cleans (115/80)

Rest 3:00

“Guard Rail” Part #2
AMRAP 3:
9/6 Calorie Row
7 Power Cleans (135/95)

Rest 3:00

“Guard Rail” Part #3
AMRAP 3:
9/6 Calorie Row
5 Power Cleans (155/105)

WOD 100818

Monday


"Dirty 30"


For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-Ups
30 KBS (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20) *Females 9' Target
30 Bar-Facing Burpees
30 Double Unders

Sunday, October 7, 2018

WOD 100718

Sunday

50-35-20 reps, for time of: 


Wall Ball, 20/14 lbs, 10/9 ft 
Pull-up

Saturday, October 6, 2018

WOD 100618

Saturday


"Stop Drop and Roll"


For Time:
1 Mile Run 
60/40 Calorie Row
21 Hang Power Snatches
18 Overhead Squats
15 Squat Snatches
Rx – 135/95

Thursday, October 4, 2018

WOD 100518

Friday


Front Squat


2 Sets of 4 
2 Sets of 3 
2 Sets of 2 


"Tread Water"

2,000 Meter Row
150 Double-Unders
10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Wednesday, October 3, 2018

WOD 100418

Thursday


Every 3:00 x 4 Rounds (36:00)


A) 40/30 Calorie Row
B) 600 Meter Run
C) 30/24 Calorie Row

Tuesday, October 2, 2018

WOD 100318

Wednesday


"Long Gone"


5 Rounds:
1:00 Wallballs (20/14) *Females to a 9′ Target*
1:00 Alternating Dumbbell Snatches (50/35)
1:00 Calorie Row
1:00 Rest

Monday, October 1, 2018

WOD 100218

Tuesday


"Inside Out"


For Time:
800 Meter Run
21 Power Cleans (185/135)
400 Meter Med Ball Run (20/14)
21 Burpee Box Jump Overs (24"/20")

Sunday, September 30, 2018

WOD 100118

Monday


Back Squat


9-9-9


Gymnastic Conditioning

AMRAP 6:
5 Strict Toes to Bar
5 Strict Handstand Push-Ups

Directly into…

AMRAP 4:
5 Kipping Toes to Bar
5 Kipping Handstand Push-Ups



Recovery Row


20:00 Recovery Row
*Every 300 Meters, complete 12 Sit-Ups

WOD 093018

Sunday


Row 


100 m 
This is an all out effort for time.

Saturday, September 29, 2018

WOD 092918

Saturday


"Heartburn"


1 Mile Run, directly into:
10 Rounds
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

Thursday, September 27, 2018

WOD 092818

Friday


"Twist and Shout"


AMRAP 14:
1 Power Snatch
2 Overhead Squats
3 Power Clean and Jerks
40 Double-Unders
Rx Barbell – 135/95

WOD 092718

Thursday

Row 30 Minutes

*Every 20 calories, complete (1) round of:
5 Strict Pull-Ups
7 Strict Handstand Pushups
9 Air Squats
12 Sit-Ups

Wednesday, September 26, 2018

WOD 092618

Wednesday


"Clothesline"


Ascending Ladder for 12:00
2 Push Presses
2 Toes to Bar
2 Box Jump Overs (24″/20″)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs (24″/20″)
6 Push Presses
6 Toes to Bar
6 Box Jump Overs (24″/20″)

Rx Barbell – 135/95
Continue adding (2) repetitions to each movement until the 12:00 cap is reached.
Total reps is our tracked score for this portion.

Monday, September 24, 2018

WOD 092518

Tuesday


"Two Tone"


30-20-10:
Hang Power Cleans (115/80)
Row Calories

Directly into…

10-20-30:
Deadlifts (205/145)
Row Calories

WOD 092418

Monday


"Wasabi"


For Time:
1,000 Meter Run
40 CTB Pull-Ups
30 Front Squats (135/95)
20 Barbell-Facing Burpees

WOD 092318

Sunday


21-15-9 reps, for time of: 

Pull-up 
Deadlift, 225/155 lbs

Friday, September 21, 2018

WOD 092218

Saturday


"Sock Hop"


2 Rounds:
30/21 Calorie Row
30 Box Jump Overs (24″/20″)
30 Power Cleans
30 Barbell-Facing Burpees

Round 1 Barbell – 155/105
Round 2 Barbell – 135/95

WOD 092118

Friday


"Overtime"

200 Meter Run
21 Power Snatches
200 Meter Run
21 OHS
200 Meter Run
15 Power Snatches
200 Meter Run
15 OHS
200 Meter Run
9 Power Snatches
200 Meter Run
9 OHS

Rx - 95/65

Wednesday, September 19, 2018

WOD 092018

Thursday


3 Rounds


800 Meter Run
30 Calorie Row
400 Meter Run
30 Calorie Row

Tuesday, September 18, 2018

WOD 091918

Wednesday


"Gwen"


15-12-9:
Unbroken Clean and Jerks

WOD 091818

Tuesday


"Under Fire"


4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24"/20")

Sunday, September 16, 2018

WOD 091718

Monday


"Lucky 7's"


5 Rounds
7 Bar Muscle-Ups
7 DB Clusters (70's/50's)

DB Cluster = 1 Squat Clean + Thruster

WOD 091618

Sunday


5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

WOD 091518

Saturday


"Adderall"


Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

Score is total reps across all three parts.

WOD 091418

Friday


"Fire Ball"


3 Rounds:
27/21 Calorie Row
21 Pull-Ups
15 Burpee Box Jump Overs (24"/20")

Thursday, September 13, 2018

WOD 091318

Thursday


Heavy Set of 1-3-5:


Shoulder Press 1, using heaviest weight per set 
Push Press 3, using heaviest weight per set 
Push Jerk 5, using heaviest weight per set



"Nonstop"


Complete as many rounds as possible in 8 mins of: 
7/5 Row Calories 
10 Wall Balls, 20/14 lbs

WOD 091218

Wednesday


"Dead Meat"


For Time:
1 Mile Run
100 DU
27 Deadlifts (205/145)
800 Meter Run
100 DU
21 Deadlifts (205/145)
400 Meter Run
100 DU
15 Deadlifts (205/145)

Monday, September 10, 2018

WOD 091118 - Patriot Day

Tuesday 


"Always Remembered"


Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs (15′)
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”

Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press = 
1 Rep
If you have to drop the bar at any point in the rep scheme the rep does not count and you must start back at Power Clean. 

WOD 091018

Monday


"E-Brake"


3 Rounds:
400 Meter Run
20 DB Snatches (50/35)
15/12 Calorie Row

Sunday, September 9, 2018

WOD 090918

Sunday

"Cold Shoulder"

For time: 
21 Dumbbell Shoulder Press, 30/20 lbs 
Med Ball Run, 20/14 lbs, 200 m 
18 Dumbbell Shoulder Press, 30/20 lbs 
Med Ball Run, 20/14 lbs, 200 m 
15 Dumbbell Shoulder Press, 30/20 lbs 
Med Ball Run, 30/14 lbs, 200 m 
12 Dumbbell Shoulder Press, 30/20 lbs 
Med Ball Run, 20/14 lbs, 200 m 
9 Dumbbell Shoulder Press, 30/20 lbs
 Med Ball Run, 20/14 lbs, 200 m

Saturday, September 8, 2018

WOD 090818

Saturday


"Chain Gang"


For Time:
21-18-15-12
CTB Pull-Ups
Bar-Facing Burpees
Thrusters

Thruster increases in load:
Round 1 - 115/80
Round 2 - 135/95
Round 3 - 155/105
Round 4 - 185/135

Friday, September 7, 2018

WOD 090718

Friday


"Boat Race"


3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds

Thursday, September 6, 2018

WOD 090618

Thursday


Alternating OTM x 30 (5 Rounds)


Minute 1 - 15/12 Calorie Row
Minute 2 - 1 Round of "Strict Cindy"
Minute 3 - 12/9 Calorie Row
Minute 4 - 20 AbMat Sit-Ups
Minute 5 - 200 Meter Run
Minute 6 - 15 Kettlebell Swings (53/35)

Tuesday, September 4, 2018

WOD 090518

Wednesday


"Twenty Something"


AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24″/20″)
30 Toes to Bar
30 Calorie Row

WOD 090418

Tuesday


"Jacked and Diane"


For Time:
200 Meter Run, 21 Deadlifts
200 Meter Run, 18 Strict Handstand Pushups
200 Meter Run, 15 Deadlifts
200 Meter Run, 12 Strict Handstand Pushups
200 Meter Run, 9 Deadlifts
200 Meter Run, 6 Strict Handstand Pushups
Rx - 225/155

Monday, September 3, 2018

WOD 090318 - Labor Day

Monday


"Power Steering"


3 Rounds for Time:
60 Air Squats
21/15 Calorie Row
10 Hang Power Cleans (175/115)

Saturday, September 1, 2018

WOD 090218

Sunday


“Even Stevens”

Alternating On the Minute x 16 (8 Rounds):
Even: 10 Hand Release Push-ups + 20 Double Unders 
Odd: Max Calorie Row