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.

WOD 092918

Saturday

"Heartburn"

1 Mile Run, directly into:

10 Rounds

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

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

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.

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

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

WOD 092018

Thursday

3 Rounds

800 Meter Run

30 Calorie Row

400 Meter Run

30 Calorie Row

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")

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")

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)

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

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

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

WOD 090718

Friday

"Boat Race"

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds

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)

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

WOD 090318 - Labor Day

Monday

"Power Steering"

3 Rounds for Time:

60 Air Squats

21/15 Calorie Row

10 Hang Power Cleans (175/115)

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

WOD 090118

Saturday

“Professor Chaos”

For Time: 
30 Chest to Bar Pull-ups
800 Meter Run 
15 Power Snatches (135/95)
800 Meter Run 
15 Power Snatches (135/95)
800 Meter Run 
30 Chest to Bar Pull-ups

WOD 083118

Friday

“Go Fish”

For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)