6/21/18

6/21/18

Skill Warm Up:

5 min
Snatch and OVH Squat

Warm Up
Run 4x200m @ 80% effort
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP

50 ft DB Walking Lunge 50/35 (2 DBs)
16 Toes to Bar
8 DB Power Cleans
50 ft DB Walking Lunge
16 KB Swings 55/40
16 Ring Dips
8 DB Power Cleans

2018-06-21

6/20/19

6/20/19

Warm Up and Skill Work Practice

10 minutes
Clean + Jerk

Metcon (Weight)
20 minute AMRAP

1-2-3-4-5-6-7-8-9-10
Stone to Shoulder (130/75)
5 Chest to bar Pull up
10 Push Up
15 Air Squat

Score is atlas stone weight.

2018-06-20

6/19/18

6/19/18

Back Squat
5 Sets
5 Back Squats (75-85%)

Rest 3 minutes between sets.

Metcon (Time)
8 Unbroken Rounds (for a round to count, you must do it unbroken)

10 cal Row
8 Thrusters (95/65)
4 Lateral Burpees over bar
10 cal Row
8 Power Snatch (95/65)
4 Lateral Burpees over Bar

Rest as needed between rounds.

Time cap 25 min.

2018-06-19

6/18/18

6/18/18

Warm Up:
Run 1600m at moderate pace.
Metcon (Weight)
5 rounds
4-minute rounds:

24 Wall Balls (20/14)
12 Deadlifts (75/55)
9 Hang Power Clean (75/55)
6 Push Jerks (75/55)
10m OVH Walking Lunge
20 unbroken Double Unders

Rest 3 minutes

Increase weight each round.

2018-06-18

SOS 6/16/18

SOS 6/16/18

Metcon (Time)
If there’s an even number of athletes – Partner WOD:

400m Partner carry (e.g. piggy back) then switch, and other partner carries.
200m partner barbell farmer carry
100m partner leap frog and sprint back
50 med ball sit ups
25 high five push ups
50 med ball pass lunges

5 burpee penalty if you have to put your partner or the ball down.

Metcon (Time)
If not an even number of athletes:

Chipper:

4 Burpees every minute on the minute

Use remaining time in the minute to complete:

50 Thrusters
50 KB Swings
50 Weighted Sit Ups
50 Ring Rows

2018-06-16

Friday 6/15/18

Friday 6/15/18

Yoke or Zercher Carry
In 20 minutes build to a heavy 15m Yoke or Zercher Carry
Metcon (Time)
3 Rounds for time:

15 KB Goblet Squat (70/53)
20 (10/side) KB Snatch (70/53)
25 Tire Flips (OR Run 800)

You may alternate tire flips and running if you like.

2018-06-15

Thursday 6/14/18

Thursday 6/14/18

Warm Up:

Choose Skill Work to Practice (10 min):

Ring Work:
Ring Pull Ups
Ring Dips
Ring Muscle Ups
Transition

Handstand Work:
Handstand Holds
Handstand Push Ups
Handstand Walks

Metcon (Time)
A. 21-15-9
Bench Press (225/135)
Wall Balls (20/14)

Rest 5 minutes before part B.

Metcon (Time)
3 Rounds for time (10 min cap)
15 Thrusters AHAFA
15 Strict Chin Ups
15 Burpees

2018-06-14

Wednesday 6/13/18

Wednesday 6/13/18

Metcon (Weight)
8 Rounds – Alternate A1 and A2. Move directly from A1 to A2. Start new superset every 2 minutes.

A1. 5 Deadlift @ 70-75%

A2. 3-5 Strict HSPU

Score is weight on deadlift.

Metcon (5 Rounds for time)
5 Rounds, each for time

7 KB Swings (80/55)
5 Squat Cleans (185/125)
2 Jerks (185/125)

Start new round every 3 minutes.
Record time for each round.

2018-06-13

Tuesday 6/12/18

Tuesday 6/12/18

Metcon (AMRAP – Rounds and Reps)
A. 8 minute AMRAP
7 Hang (squat) Snatch (115/75)
14 Toes to Bar
200m Run

Rest 5 minutes before part B

Metcon (AMRAP – Rounds and Reps)
B. 8-minute AMRAP
15 cal Row
15 Wall Balls (20/14)
15 DB Bent Rows (each side)

Rest 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 8-minute AMRAP
10 Burpee Box Jump Overs (24/20)
10m Sled Pull AHAFA
10 Front Rack Walking Lunge (each side) AHAFA

2018-06-12

SOS – Bring a Friend

SOS – Bring a Friend

Metcon (AMRAP – Rounds and Reps)
20 or 40 minute AMRAP (athlete’s choice)

Partner WOD – split reps how you like, both partners run.

400m Run (both partners)
40 Air Squats
40 KB Swings (while one partner swings, other partner holds KB in front rack)
25m Bear Crawl
40 Air Squats
40 KB KB Deadlifts
25m Bear Crawl

2018-06-09

Friday 6/8/18

Friday 6/8/18

Stone to Platforms
In 15 minutes, work up to a heavy set of 5 Stone to Platforms.
Metcon (Weight)
12 minute EMOM, rotating minutes

1 – Yoke Carry or Zercher Carry – Build to a heavy 15m carry, add load each round.
2 – 25m Sled Pull Sprint
3- REST

Metcon (Time)
21-15-9 reps for time:
DB Thruster (115/75)
Push Ups
10 min time cap

2018-06-08

Thursday 6/7/18

Thursday 6/7/18

Gymnastics Skill Warm Up

Option 1: Muscle Ups
Strict Ring Muscle Up
Ring Muscle Up
or work on Ring Pull Ups and Ring Dips or Transition

Option 2: Handstands
Handstand Hold
Handstand Push Up
Handstand Walk

Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
25ft. Overhead Walking Lunge (95/65)
8 Bar Facing Burpees
25ft. Overhead Walking Lunge (95/65)
8 Chest to Bar Pull Ups

2018-06-07

Wednesday 6/6/18

Wednesday 6/6/18

Warm Up –

Practice Hang Clean + Jerk, 10 minutes

Metcon (AMRAP – Rounds)
6 minute test:

How many unbroken sets of 30 wall balls can you do in 6 minutes?

Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
15 V-Ups
10 KB Swings @ AHAFA
5 KB Snatch @ AHAFA

2018-06-06

Tuesday 6/5/18

Tuesday 6/5/18

Metcon (No Measure)
10 Rounds of A1 through A4. Perform as a spuerset – move straight from one movement to another. Start new superset every 2 minutes.

A1. 3 RDL @70-75%
A2. 5 Strict Handstand Push Ups
A3. 50m Front Rack Carry
A4. 10 Push Ups

Metcon (Calories)
5 minute row sprint for calories.
Metcon (Distance)
10 minute Row/Jog/Walk at easy pace.

2018-06-05

Monday’s WOD 6/4/18

Monday’s WOD 6/4/18

Warm Up

800m Run
20m Walking Lunges

Back Squat
5 sets
3 Back Squats @70-75%

Go every 2 minutes on the minute.

Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP

First: 2 rounds of
30/24 Calorie Row
30 Double Unders
30 Wall Balls (20/14)

Then: 3 Rounds of
8 Power Snatch (75/55)
8 Box Jumps (24/20)
8 Toes to Bar

Then, in remaining time, AMRAP:
8 Thrusters (75/55)
8 Pull Ups
8 Burpees

2018-06-04

SOS 6/2/18

SOS 6/2/18

Metcon (AMRAP – Rounds and Reps)
40 minute AMRAP

Run 400
20 Sledgehammers
30 Single Leg KB Deadlifts
40 KB Swings
50 Walking Lunges

2018-06-02

6/1/18

6/1/18

Skill Warm Up:
Turkis Get Ups
Metcon (Weight)
12 minute EMOM (1 movement each minute)

1 – 25m Sled Sprint
2 – 3 Turkish Get Ups (switch sides each round)
3 – REST

Metcon (Time)
For Time:
30 Clean + Jerks (135/95)

If you stop or set the bar down, do 5 Stone to Shoulders (130/75)

2018-06-01

5/31/18

5/31/18

Skill Warm Up:

Power Snatch (PVC tube or empty bar)

Metcon (Time)
For time:

5-10-15-20-25m Bear Crawl

25-20-15-10-5 Calorie Row

Metcon (AMRAP – Rounds and Reps)
400m Run Buy-In

THEN:
6 minute AMRAP
5 Full Clean (115/75)
10 Bar Facing Burpees
15 GHD Sit Ups

Optional: Rest 3 minutes and repeat.

2018-05-31

5/30/18

5/30/18

Warm Up:
3 Rounds

200m Run
10 Sit Ups

Time Cap – 12 min.

Back Squat
3 Sets of 9 Back Squat @ 65-70% (leaving 2 reps in reserve)

Rest 3-5 minutes between sets.

Stiff Legged Deadlift
3 sets

8 Stiff Legged Deadlifts @ AHAFA, leaving 2 reps in reserve.

Rest 3-4 minutes between sets.

Metcon (Time)
Core Circuit #1:

3-4 Rounds of:
10 V-Ups
10/side Side Plank Lifts
10/side Side Plank Twists
10 Hollow Rocks

Metcon (Time)
Finisher:
Row 1500m for time.

2018-05-30

5/29/18

5/29/18

Metcon (Time)
For time:

50 handstand push ups or DB Press
50 Toes to Bar
50 Calorie Row
50 DB Box Step Overs (70/50)
50ft. Right Arm DB Overhead Lunge (70/50)
50ft. Left Arm DB Overhead Lunge (70/50)

Time cap: 30 minutes.

2018-05-29

murph

murph

Murph (Time)
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

2018-05-28

sos 5/26/18

sos 5/26/18

Metcon (Time)
Deck Of Cards

Hearts = Mountain Climbers
Diamonds = KB Swings
Spades = Burpees
Clubs = Sledgehammers

Joker = 50 sit ups

2018-05-26

5/25/18

5/25/18

Warm Up:

KB Swings – practice correct hip hinge form and use this as a warm up.

Shoulder to Overhead Complex
In 15 minutes, work up to a heavy set of 1 shoulder to overhead complex (Strict Press + Push Press + Push Jerk + Split Jerk)
Metcon (Weight)
15 minute EMOM (1 movement each minute)

Minute 1 – 15m Overhead Yoke Carry/ Overhead Barbell Carry

Minute 2 – 5 Man Makers

Minute 3 – rest

Metcon (Time)
For time:

30 Stone to Shoulder (130/75)

Substitute Heavy Cleans if necessary.

2018-05-25

5/24/18

5/24/18

Warm Up:

Skill work – Power Snatch

Use PVC or empty bar.

Metcon (5 Rounds for reps)
3 minute AMRAP (@ sprint pace):

6 Power Snatch (75/55)
6 Box Jump Overs (24/20)
6 Toes to Bar

Rest 3 minutes and repeat for 5 total intervals.

2018-05-24

5/23/18

5/23/18

Warm Up:
3 Rounds
200m Run
10 Sit Ups
10 Push Ups

12 minute cap.

Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
1000m Row
50 Wall Balls (20/14)

Rest 6 minutes before next part.

Metcon (Time)
For time:

800m Run
40 Burpees

8-minute cap.

Rest 6 minutes before next part.

Metcon (Time)
Row 500m for time.

Sprint! Try to set a PR!

2018-05-23

5/22/18

5/22/18

Sumo Deadlift
4 sets of 8 Sumo Deadlifts AHAFA

rest 2 minutes between sets.

Alternate with Bench Press.

Bench Press
4 sets of 8 reps of Bench Press AHAFA

Tempo: 31X1

Rest 2 minutes between sets, and alternate with Sumo Deadlifts.

Metcon (Time)
10 rounds for time:
4 Power Clean (185/135)
4 Front Squat (185/135)
4 Ring Dips
4 Handstand Push Up

Time Cap: 20 min.

2018-05-22

5/21/18

5/21/18

Warm Up:
Run 800
Back Squat
6 Sets of 6 Back Squats

Tempo: 20X1

Rest 2-3 minutes between sets

Go AHAFA, leaving 2 reps in reserve.

Metcon (AMRAP – Rounds and Reps)
AMRAP 24min

20m Farmers Walk (@ challenging weight)
10 Pull Ups
30 Sit Ups
20m Sled Pull (challenging weight)
20m Sled Push (challenging weight)
3 KB Clean and Press

2018-05-21

SOS 5-19-18

SOS 5-19-18

SOS: Metcon (Time)
RUN 400
10 Pull Ups
15 GHD Sit Ups
20 Walking Lunges (total)
15 BWT Deadlift
10 Burpees
4 Rounds

2018-05-19

Friday’s WOD 5/18/18

Friday’s WOD 5/18/18

Skill Work:
Turkish Get ups (5 minutes)
Metcon (AMRAP – Rounds and Reps)
10-minute AMRAP
500m Row
12-9-6
KB Goblet Walking Lunge (70/53)
Pull Ups

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
400m Run
12-9-6
KB Swing (70/53)
Toes to Bar

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
10 Stone to Shoulder

12-9-6
KB Goblet Squat (70/53)
Single Arm KB Clean and Push Press (70/53)

2018-05-18

Thursday’s WOD 5/17/18

Thursday’s WOD 5/17/18

Power Clean
10 sets
1 Power Clean @ 60-80% 1RM
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
10 DB Snatch, alternating arms (50/35)
5 Burpees over DB
10m Single arm DB OVH Walking Lunge (50/35), (change hands halfway)
5 Burpees over DB

2018-05-17

Wednesday’s WOD 5/16/18

Wednesday’s WOD 5/16/18

3 Rounds
250m Row
12 KB Swings
6 OVH Walking Lunges

Time cap: 12 minutes.

Metcon (AMRAP – Rounds and Reps)
Row or Run for 12 minutes (max distance)

At end of 12 minute interval, rest briefly, then:

8 minute AMRAP

18 Air Squat
9 Deadlift (115/75)
6 Hang Power Clean
3 Shoulder to Overhead
10m Handstand Walk

2018-05-16

Tuesday’s WOD 5/15/18

Tuesday’s WOD 5/15/18

Warm Up:

GHD practice – 4 sets of 8 reps

rest as needed between sets

Metcon (Weight)
Alternate A1/A2 for 4 rounds

A1. 7 Bench Press (AHAFA with 2 reps in reserve) Tempo 31X1

Rest 1 min before A2.

A2. 7 Bent Rows (AHAFA with 1 rep in reserve), tempo 1011

Rest 2 min before A1.

Metcon (Time)
For time:

21 Cleans (135/95)
21 Ring Dips
9 calorie Row
15 Cleans
15 Ring Dips
15 calorie Row
9 Cleans
9 Ring Dips
21 calorie Row

Time cap: 12 minutes.

2018-05-15

Monday’s WOD 5/14/18

Monday’s WOD 5/14/18

Warm Up:

3 Rounds
5 Air Squats
5 Burpees
5 Pull Ups
100m Sprint

Back Squat
5 sets
6 Back Squats (AHAFA, leaving 2 reps in reserve)
Rest 3 minutes between sets
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP

30 Double Unders
1 Rope Climb (or 20 second rope hold)
100m Farmers Walk (AHAFA)

Rest 4 minutes

2018-05-14

Friday’s WOD 5/11/18

Friday’s WOD 5/11/18

Front Squat
5×5 @ AHAFA (3 RIR), rest 3-4 minutes between sets
Metcon (Time)
3 Rounds for Time
15 Bar Facing Burpees
10 Ring Dips
5 Cleans (225/165)

Time Cap 12 minutes.

2018-05-11

Thursday 5/10/18

Thursday 5/10/18

Metcon (Time)
4 Rounds for Time (30 minute cap)

800m Run
2 Ring Muscle Ups (or 10 Ring Pull Ups)
30 Double Unders
4 Snatches (115/75)

2018-05-10

Wednesday 5/9/18

Wednesday 5/9/18

Warm Up

3 Rounds

400m Run
12 Ring Rows
6 OVH Walking Lunges

12 minute time cap.

Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes

20m Farmer’s walk @ challenging weight
20m Standing arm over arm sled pull @ challenging weight
20-30 second Parallette L-Sit
20m Bear Crawl
3/side Turkish Get Ups

2018-05-09

Tuesday 5/8/18

Tuesday 5/8/18

Metcon (2 Rounds for weight)
5 sets of each
A. 7 Sumo Deadlift @ AHAFA, tempo 21X1, rest 1 minute before B

B. 7 Bench Press @ AHAFA, tempo 31X1, rest 1 minute before B.

Score is: Round 1 – Highest weight on Sumo Deadlift

Round 2 – highest weight on Bench Press

Metcon (Time)
For Time:

18 GHD sit ups OR Toes to Bar
9 Thruster (135/95)
24 GHD Sit up/Toes to Bar
12 Thrusters
30 GHD Sit Ups/ T2B
15 Thrusters

Time Cap- 12 minutes

2018-05-08

Monday’s WOD 5/7/18

Monday’s WOD 5/7/18

Warm Up:
3 Rounds

3 Air Squats
3 Burpees
3 Burpee Broad Jumps
3 Walking Lunges (each leg)
100m Sprint

Back Squat
5×8 Back Squats AHAFA (tempo 20X1)

Rest 2-3 minutes between sets.

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP

250m Row
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Box Jumps (24/20)

Rest 4 minutes

Metcon (Time)
4 Rounds for Time (12 minute cap)

200m Run
2 Rope Climbs
15 KB Swings (70/53)
15 Push Ups

2018-05-07

Sos 5/5/18

Sos 5/5/18

Metcon (Time)
Partner wod

400 m farmer carry

5 rounds
5 pull ups
10 push ups
15 air squats

400m slamball toss

5 rounds
5 pull ups
10 push ups
15 air squats

400m run

5 rounds
5 pull ups
10 push ups
15 air squat

400m overhead carry

Time cap 45 minutes

2018-05-05

Friday 5/4/18

Friday 5/4/18

Metcon (3 Rounds for reps)
Three rounds of:
1 minute Wall-balls (20/14)
1 minute KB Swings (55/35)
1 minute Box Jump, (24/20)
1 minute Push-press, (75/55)
1 minute Row (Calories)
​​​​​​​1 minute rest

2018-05-04

Thursday 5/3/18

Thursday 5/3/18

Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 minutes
6 Squat Cleans (105/65 lb)
12 Push Ups
12 Double Unders
Metcon (Time)
Run 1 mile for time.

Try for the board or a PR.

2018-05-03

Wednesday 5/2/18

Wednesday 5/2/18

Metcon (Time)
Run 400

10 to 6 ladder
Bench Press
Pull Ups

Run 400

5 to 1 ladder
Bench Press
Pull Ups

Run 400

2018-05-02

Monday’s WOD 4/30/18

Monday’s WOD 4/30/18

Metcon (No Measure)
Class choice for skill work – 20 minutes
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

2018-04-30

SOS 4/28/18

SOS 4/28/18

Metcon (AMRAP – Rounds and Reps)
PARTNER WOD – alternate rounds with your partner. Partner who is off, run 400 then rest until your round starts.

AMRAP 40 MINUTES

8 Bent Rows
8 Up Right Rows (Strict)
8 Shoulder Press
8 Good Mornings (bar on back)
8 Back-Lunges (R leg)
8 Back-Lunges (L leg)
8 Thrusters
8 Straight Legged Deadlift

2018-04-28

Friday’s WOD 4/27/18

Friday’s WOD 4/27/18

Skill Warm Up
Turkish Get Ups

5 minutes

Metcon (Weight)
5 Rounds (15-20 min)

25m Farmers Carry (AHAFA)
25m Yoke/Zercher Carry (AHAFA)
5 Stone to Shoulder or Heavy Clean (AHAFA)

Metcon (Time)
5 Rounds for Time
5 Heavy Tire Flips
5 Burpees
Metcon (Time)
OPTIONAL FINISHER:

Run 1 mile – aim for a PR!

2018-04-27

Thursday 4/26/18

Thursday 4/26/18

Skill Warm Up
Sumo Deadlifts (pvc or empty bar)

10 min max

Sumo Deadlift
4 sets of 6 Deadlifts.

Rest 3-4 minutes between sets.

Metcon (Time)
4 Rounds for time

20 Calorie Row
15 Deadlifts (225/155)
20 Sit Ups
15 Box Jump Oers (24/20)

Time Cap – 18 minutes.

2018-04-26

Wednesday’s WOD 4/25/18

Wednesday’s WOD 4/25/18

Warm Up

3 Rounds
200m Run
12 Ring Rows
6 OVH Walking Lunges

Time Cap 10 min

Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
3 Ring Muscle Ups (or 9 Strict Ring Pull Ups and Strict Ring Dips)
6 DB Snatch (50/35)
9 Wall Ball (20/14)

2018-04-25

Tuesday’s WOD 4/24/18

Tuesday’s WOD 4/24/18

Warm up
Rotate through A1/A2 for 4 rounds

A1. 10 Back Squat, Tempo 20X1 (AHAFA, 2 RIR)
Rest as needed before A2

A2. 10 Seated DB Press, tempo 2111 (AHAFA, 2 RIR)

Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
200m Run
4 Handstand Push Up, deficit of choice
6 Toes to Bar
8 Goblet Squats (AHAFA)
10 High Box Step Up (5 each side)

2018-04-24

Monday’s WOD 4/23/18

Monday’s WOD 4/23/18

3 Romanian Deadlifts
3 Snatch High Pulls
3 Overhead Squats
3 Power Snatches to OHS
3 Hang Squat Snatches
Metcon (Weight)
Power Snatch (10 minutes)

Focus on quality of movement rather than weight. Increase weight if form is good.

Metcon (Weight)
10 minute EMOM, alternating:

Minute 1 – 10 unbroken Power Snatch (95/65)
Minute 2 – Sled Sprint (30 sec work/30 sec recovery)

Rest 3 minutes

Score is weight on sled sprints.

Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP
10 UB Thrusters (95/65)
20 KB Swings (AHAFA)

Rest 4 minutes.

Metcon (Time)
5 rounds for time (7 minute cap)

10 UB Power Clean + Jerk (95/65)
30 Double Unders

2018-04-23

Saturday’s SOS 4-21-18

Saturday’s SOS 4-21-18

SOS: Metcon (Time)
HAPPY BIRTHDAY JASON R!

1984 Meter Row
34 ….

[check back for more details]

2018-04-21

Friday 4/20/18

Friday 4/20/18

Metcon (3 Rounds for weight)
Warm Up/Strength Work

3 Rounds (15/20 minutes)

16 Reverse Lunges (AHAFA, use weight that leaves 2 reps in reserve)

6 Close Grip Bench Press (AHAFA)

Rest 1 min

10 Single Arm DB Row (AHAFA)

Rest 1 min before next round.

Score is loads used (Round 1 = lunge, Round 2 = bench, Round 3 = DB row)

Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP

6 Power Snatch (75/55)
6 Box Jump Overs (24/20)
6 Toes to Bar

500m Row (Time)
Max Effort 500m Row

Aim for a PR or a spot on the record board!

2018-04-20

Thursday 4/19/18

Thursday 4/19/18

Metcon (No Measure)
Skill Work – Handstand Walk Drills 2-3 Rounds

Option 1: Standing 45 degree wall lean with single arm hip or shoulder taps

Option 2: 10-30 second Front Support Wall Walks

Option 3: 10-30 sec Kick to handstand + Shoulder shrug/tap/transition

Option 4: 10-30 sec Kick to handstand + Shoulder shrug/tap/transition facing away from wall

Metcon (Time)
For time:

9 Clean + Jerk (185/135)
70 Double Unders
5 Rope Climbs
7 Clean and Jerk
50 Double Unders
3 Rope Climb
5 Clean and Jerk
30 Double Unders
1 Rope Climb

Time Cap: 16 minutes.

2018-04-19

Wednesday 4/18/18

Wednesday 4/18/18

4 Rounds

100m Run
12 Wall Ball (20/14)
6 Chest to Bar Pull Ups

10 minute time cap.

Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes:

25 m Sandbag/Med Ball Bear Hug Carry @ challenging weight

10 m Seated arm over arm sled pull @ challenging weight

30 sec Hanging L-sit Hold

25m Prowler Push @ challenging weight

8/side Single Arm bottoms up KB Press @ challenging weight

2018-04-18

Tuesday’s WOD 4/17/18

Tuesday’s WOD 4/17/18

Warm Up:

3 Rounds

10 Back Squat (AHAFA), Tempo 20X1

10 DB Press (AHAFA) Tempo 2111

6 Wide Grip Pull Up (weighted) Tempo 1011

50m Sprint

Metcon (3 Rounds for reps)
Intervals

Choose one (Row, Run, Bike) for each interval

6 minute Interval (run, row, or bike)

Then, 3 minute AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

Rest 1 minute.

Repeat everything 3 times.

2018-04-17

Monday’s WOD 4/16/18

Monday’s WOD 4/16/18

30 Minute Class Workout
3 Rounds
3 Romanian Deadlifts
3 Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
3 Power Snatches to OHS (pause 2 sec in receiving position, each rep a little lower)
3 hang squat snatches
Power Snatch to OVH Squat

8-10 sets of 3 reps each.

Metcon (AMRAP – Reps)
12 minute EMOM, alternating:

Minute 1: Thrusters (95/65) (20 sec work)
Minute 2: Row for Calories (30 sec work)

Rest 4 minutes

Score: total reps thrusters + total calories rowed

Metcon (AMRAP – Reps)
12 Minute EMOM, alternating:

Minute 1: AMRAP Overhead Squats (95/65)
2 – 25m Sled Sprints

Score is total reps OVH Squat.

2018-04-16

SOS 4/14/18

SOS 4/14/18

Metcon (Time)
Partner WOD
Split rounds as you like.

Buy In:
50 Tire Flips
50 Tire Jumps

Then 2 Rounds:
50 Sledgehammers
50 Push Ups
50 Pull Ups
50 Sit Ups

Buy Out:
20 Turkish Get Ups

2018-04-14

Friday 4/13/18

Friday 4/13/18

Skill Warm Up – PVC Push Press and Air Squat
Push Press
5-5-3-3-3-1-1-1-1
Metcon (Time)
4 Rounds for time:

800m Run
50 Wall Balls

2018-04-13

Thursday 4/12/18

Thursday 4/12/18

warm up: power snatch (pvc tube or empty bar)
5:
5 rounds

10 Double Unders
50m Shuttle Run (25m down and back)
Rest

Time Cap: 10 min

Metcon (Time)
3 rounds for time:
10 DB Power Snatch (each arm)
10 Pull Ups
10 DB Push Press
50m Sled Sprint (push or pull)
Metcon (Weight)
FINISHER:
800m Farmer Carry

2018-04-12

Wednesday 4/11/18

Wednesday 4/11/18

3 Rounds
Run 200m
10 Air Squats
10 RDLs (light)

Rest as needed.

Time cap 10 min.

Metcon (AMRAP – Reps)
Tabatas

Squat
Deadlift (155/115)
Squat
Deadlift (155/115)

Athlete’s choice for squat variation – back, front or OVH – and load.

2018-04-11

Monday 4/10/18

Monday 4/10/18

3 rounds

10 Ring rows
10 Med Ball Cleans
10 Broad Jumps

AMRAP: Metcon (AMRAP – Rounds and Reps)
AMRAP 23 minutes
9 Chest to Bar Pull Ups
15 Power Cleans
21 KB Swings
400m run/walk with 45lb plate (overhead, bear hug, etc.)

2018-04-10

Tuesday 4/10/18

Tuesday 4/10/18

3 rounds

10 Ring rows
10 Med Ball Cleans
10 Broad Jumps

AMRAP: Metcon (AMRAP – Rounds and Reps)
AMRAP 23 minutes
9 Chest to Bar Pull Ups
15 Power Cleans
21 KB Swings
400m run/walk with 45lb plate (overhead, bear hug, etc.)

2018-04-10

Monday 4/9/18

Monday 4/9/18

Metcon (Time)
5 rounds

20 push ups
10 ovh squats (135/95)
2 rope climbs

2018-04-09

Friday 4/6/18

Friday 4/6/18

Metcon (Time)
Choose from the following movements. Do a minimum of 200m per movement and a max of 400m per movement.

Complete a total of 1600m.

Sled Push
Sled Pull
Tire Flips
Stone Carry
Farmers Carry
Slamball Tosses
Yoke Carry
Burpee Broad Jumps

If you set down the implement, do 5 pushups and 5 air squats.

Time Cap 30 min.

2018-04-06

Thursday 4/5/18

Thursday 4/5/18

30 Minute Class Workout
Metcon (Time)
For time:

30 Power Clean + Jerk (135/95)

Time Cap: 12 min.

Metcon (Time)
Rest 5 min

5 Rounds for Time:
30 Double Unders
10 Power Clean + Jerks (95/65)

Time Cap 10 min.

1 Hour Class
Metcon (Weight)
In 15 min, work up to a max weight for a 20m farmers carry/zercher carry/overhead carry (you choose which).

Aim for no more than 8 carries total.

Metcon (Time)
For time:

30 Power Clean + Jerk (135/95)

Time Cap: 12 min.

Metcon (Time)
Rest 5 min

5 Rounds for Time:
30 Double Unders
10 Power Clean + Jerks (95/65)

Time Cap 10 min.

2018-04-05

Wednesday 4/4/18

Wednesday 4/4/18

Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP

6 cal Row
3 Deadlifts (225/155)
12 cal Row
6 Deadlifts
18 cal Row
9 Deadlifts
24 cal Row
12 Deadlifts
30 cal Row
15 Deadlifts
36 cal Row
18 Deadlifts
42 cal Row
21 Deadlifts

Metcon (Time)
5 Rounds for time:
8 Toes to Bar
12 Burpee Box Jump Overs (24/20)

Time cap: 10 min

2018-04-04

Tuesday 4/3/18

Tuesday 4/3/18

Front Squat
In 15 minutes, work up to a heavy 1 rep Front Squat.
Bench Press
In 15 min build up to a heavy 1RM for the day.
Metcon (AMRAP – Reps)
Push Ups – max unbroken reps.
Metcon (Time)
Run 1600m for time.

2018-04-03

Monday 4/2/18

Monday 4/2/18

Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP

100m Sandbag Carry
50m Sprint
15 Push-Ups (weighted)
15 Sit Ups (weighted)
50m Sprint
15 Sandbag Thrusters
15 Pull Ups
100m OVH Sandbag Carry

2018-04-02

SOS 3/31/18

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SOS 3/31/18

Metcon (Time)
Partner WOD

Run 800 together
30 Cleans
60 Push Ups
60 Pull Ups
60 OH Walking Lunges
60 Push Press
60 Sit Ups
60 Air Squats
60 Wall Balls
60 Sledgehammers
Run 800 together

2018-03-31

Friday’s WOD 3/30/18

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Friday’s WOD 3/30/18

Metcon (AMRAP – Reps)
TABATAS

20 sec work, 10 sec rest – 8 times for each movement

1. Pull Ups
2. Push Ups
3. Air Squats
4. Row
5. Sit Ups
6. Deadlifts
7. Planks

2018-03-30

Thursday’s WOD 3/29/18

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Thursday’s WOD 3/29/18

Sandbag OVH Squat and OVH Walking Lunges
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2018-03-29

Wednesday’s WOD 3/28/18

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Wednesday’s WOD 3/28/18

Metcon (Time)
For time:

10-9-8-7-6-5-4-3-2-1

Bench Press (bodyweight)
Atlas Stones (or heavy clean)

Time cap – 30 min

2018-03-28

Tuesday’s WOD 3/27/18

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Tuesday’s WOD 3/27/18

30 Minute Class Workout
Metcon (Weight)
16 minute EMOM

1 -4 bear complex (power clean + front squat + push press + back squat + push press behind neck)

2 – 5 strict ring pull ups

3 – 15m bear hug sandbag/ atlas stone carry + 5 burpees

4 – 100m shuttle run

Score is weight on bear complex

1 Hour Class
Metcon (Weight)
16 minute EMOM

1 -4 bear complex (power clean + front squat + push press + back squat + push press behind neck)

2 – 5 strict ring pull ups

3 – 15m bear hug sandbag/ atlas stone carry + 5 burpees

4 – 100m shuttle run

Rest 4 minutes before part B.

Score is weight on bear complex

Metcon (Weight)
B. 16 minute EMOM

1 – 3 Snatch Complex (muscle snatch + overhead squat + power snatch + overhead squat)

2 – 15m sled drag sideways (alternate sides each round)

3 – 15m KB front rack carry + 3 KB clean + jerk/side

4 – 100m backwards/forwards shuttle run

Score is weight for KB rack carry

2018-03-27

Monday’s WOD 3/26/18

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Monday’s WOD 3/26/18

30 Minute Class Workout
Metcon (No Measure)
A. Pick one movement: Sled/Row/Run

5 rounds of:
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

Rest 2 minutes

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work/30 sec rest

Rest 2 min

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

Rest 2 min

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

1 Hour Class
air squats
Clean and Jerk
10 minute EMOM

1 Clean + Jerk @ 65%+

Increase weight every 1-2 sets if moving well.

Metcon (No Measure)
A. Pick one movement: Sled/Row/Run

5 rounds of:
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

Rest 2 minutes

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work/30 sec rest

Rest 2 min

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

Rest 2 min

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

2018-03-26

18.5 Open WOD

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18.5 Open WOD

2018-03-23

Thursday’s WOD 3/22/18

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Thursday’s WOD 3/22/18

Metcon (6 Rounds for reps)
TABATA!
8 rounds of each movement – 20 sec work, 10 sec rest

OVH Walking Lunges (sandbag or barbell)
Push Ups
Sled Push Sprint
KB Swings
Sled Pull Sprint
Farmers Carry OR Yoke/Zercher Carry AHAFA

2018-03-22

Wednesday’s WOD 3/21/18

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Wednesday’s WOD 3/21/18

Metcon (Time)
For time:
11 Thrusters (115/75)
22 Chest to Bar Pull Ups
Sprint 200m
9 Thrusters
18 C2B Pull Ups
Sprint 200m
7 Thrusters
14 C2B Pull Ups
Sprint 200m
5 Thrusters
10 C2B Pull Ups
Sprint 200m
3 Thrusters
6 C2B Pull Ups
Sprint 200m

Time cap: 20 min.

2018-03-21

Tuesday’s WOD 3/20/18

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Tuesday’s WOD 3/20/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
8 intervals, alternating A1/A2

A1:
2 minute AMRAP
30 double unders
15 wall balls (20/14)
10 burpees

Then, immediately go to A2.

Metcon (Distance)
A2:
Row for max distance in 2:00

Rest 2 minutes before returning to A1.

1 Hour Class
Metcon (Weight)
10 minute EMOM
1 Clean + Jerk

Start at 65%, increase weight every 1-2 sets if moving well.

Metcon (AMRAP – Rounds and Reps)
8 intervals, alternating A1/A2

A1:
2 minute AMRAP
30 double unders
15 wall balls (20/14)
10 burpees

Then, immediately go to A2.

Metcon (Distance)
A2:
Row for max distance in 2:00

Rest 2 minutes before returning to A1.

2018-03-20

Monday’s WOD 3/19/18

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Monday’s WOD 3/19/18

30 Minute Class Workout
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
1 Hour Class
Back Squat
Work up to a heavy set of 5 back squat.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

2018-03-19

SOS 3/17/18

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SOS 3/17/18

Metcon (Time)
Partner WOD
HAPPY ST. PATRICKS DAY!
3 Rounds
17 reps each movement/round

Sledgehammers
Thrusters (95/65)
Push Ups
Air Squat
Toes to Bar
Run (3 laps)
tIre Flip
Clean (95/65)
Kettlebell Swing (55/35)

2018-03-17

Open 18.4

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Open 18.4

2018-03-16

Thursday’s WOD 3/15/18

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Thursday’s WOD 3/15/18

Metcon (AMRAP – Reps)
4 Rounds for Reps

45 sec Max Rep Push Ups
Rest 45 sec
45 sec Max Rep Ring Row
Rest 45 sec
45 sec Max Reps Box Step Up (Left)
Rest 45 sec
45 sec Max Reps Box Step Up (Right)
Rest 45 sec
45 sec Max Reps Sit Ups or GHD
Rest 45 sec

2018-03-15

Wednesday’s WOD 3/14/18

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Wednesday’s WOD 3/14/18

30 Minute Class Workout
Metcon (Weight)
16 minute EMOM, alternating unbroken sets.

Minute 1: 30 sec handstand walk or 5 heavy push press

Minute 2: 5 Stone to shoulder OR 5 heavy clusters

Minute 3: 8 Burpee Box Jumps

Minute 4: REST or easy row

Score: weight on stones/cleans

1 Hour Class
Metcon (Weight)
16 minute EMOM, alternating unbroken sets.

Minute 1: 30 sec handstand walk or 5 heavy push press

Minute 2: 5 Stone to shoulder OR 5 heavy clusters

Minute 3: 8 Burpee Box Jumps

Minute 4: REST or easy row

Score: weight on stones/cleans

Metcon (Weight)
B. 16 minute EMOM, alternating unbroken sets.
Minute 1 – 4 Turkish Get Ups
Minute 2 – 50m Heavy Farmers Carry
Minute 3 – 10 Strict Pull Ups
Minute 4 – Rest or Easy Row

Score is weight on farmers carry.

2018-03-14

Tuesday’s WOD 3/13/18

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Tuesday’s WOD 3/13/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
4 total intervals, alternating A1/A2.

A1. 3 minute AMRAP
9 DB Press
12/9 Calorie Row
15 Wall Ball (20/14)

Rest 3 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 3 minute AMRAP
15 DB Swings
12 Deadlifts (225/155)
9 Toes to Bar

Rest 3 minutes before A1.

1 Hour Class
Bench Press
5 sets
8 Bench Press @ 65-85%

Start at 65%, increase weight every 1-2 sets if moving well.

Metcon (AMRAP – Rounds and Reps)
4 total intervals, alternating A1/A2.

A1. 3 minute AMRAP
9 DB Press
12/9 Calorie Row
15 Wall Ball (20/14)

Rest 3 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 3 minute AMRAP
15 DB Swings
12 Deadlifts (225/155)
9 Toes to Bar

Rest 3 minutes before A1.

2018-03-13

Monday’s WOD 3/12/18

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Monday’s WOD 3/12/18

2018-03-12

SOS 3/10/18

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SOS 3/10/18

Fitness
Metcon (Time)
For time:
Run 800
50 Goblet Squats
Run 400
50 Push Press
Run 400
50 KB Swings
Run 400
50 Pull Ups
Run 400
50 Lunges
Run 800

2018-03-10

Open Workout 18.3

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Open Workout 18.3

2018-03-09

Thursday 3/8/18

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Thursday 3/8/18

30 Minute Class Workout
Metcon (6 Rounds for reps)
Rotate through B1/B2/B3 twice for 8 tabata rounds of each exercise.
B1. Close grip bench press
B2. KB/DB Bulgarian Split Squat
B3. KB Swings

8 rounds (20 sec work 10 sec rest) of each exercise. Then rest 3-4 minutes and repeat.

Score is total reps for each exercise.

1 Hour Class
Overhead Squat
5/4/3/3/3 Overhead Squats

Start at 80%.
Tempo: 21X1
(2 seconds down, 1 sec pause at bottom, explode up, 1 sec pause at top)

Rest 3 minutes between sets.

Metcon (6 Rounds for reps)
Rotate through B1/B2/B3 twice for 8 tabata rounds of each exercise.
B1. Close grip bench press
B2. KB/DB Bulgarian Split Squat
B3. KB Swings

8 rounds (20 sec work 10 sec rest) of each exercise. Then rest 3-4 minutes and repeat.

Score is total reps for each exercise.

2018-03-08

Wednesday’s WOD 3/7/18

Wednesday’s WOD 3/7/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
2 sets of 2 intervals (4 total intervals), alternating A1/A2.

A1. 4 minute AMRAP
9 Power Snatch (95/65)
9 Chest to Bar Pull Ups
9 Thrusters
9 Box Jumps (24/20)

Rest 3 minutes before A2.

Metcon (AMRAP – Reps)
A2. 4 minutes

1 minute Row for Calories
1 minute max Push Ups
1 minute max Double Unders
1 minute max Sit Ups

Rest 3 minutes before A1.

Score is total reps.

1 Hour Class
Metcon (AMRAP – Rounds and Reps)
3 sets of 2 intervals (4 total intervals), alternating A1/A2.

A1. 4 minute AMRAP
9 Power Snatch (95/65)
9 Chest to Bar Pull Ups
9 Thrusters
9 Box Jumps (24/20)

Rest 3 minutes before A2.

Metcon (AMRAP – Reps)
A2. 4 minutes

1 minute Row for Calories
1 minute max Push Ups
1 minute max Double Unders
1 minute max Sit Ups

Rest 3 minutes before A1.

Score is total reps.

2018-03-07

Tuesday’s WOD 3/6/18

Tuesday’s WOD 3/6/18

30 Minute Class Workout
Metcon (Weight)
28 minute EMOM
1 – 10 Cal Row/Run 400
2 – 25m Sled Push/ Sled Pull (switch each round)
3 – 50m Farmers Carry
4 – Recover by breathing through nose only.

Score is weight on sled push/pull

1 Hour Class
Power Clean
6 sets

2 Power Cleans (65-85%)

Go every 90 seconds.

Start at 65% and move up on weight every 1-2 sets if moving well.

Metcon (Weight)
40 minute EMOM
1 – 10 Cal Row/Run 400
2 – 25m Sled Push/ Sled Pull (switch each round)
3 – 50m Farmers Carry
4 – Recover by breathing through nose only.

Score is weight on sled push/pull

2018-03-06

Monday’s WOD 3/5/18

Monday’s WOD 3/5/18

30 Minute Class Workout
Metcon (5 Rounds for time)
5 Rounds, each for time

24 UB (unbroken) Wall Ball (20/14)
12 UB Deadlift (135/95)
9 UB Hang Power CLean
6 UB Push Jerk
3 UB Front Squat

Go every 6 minutes.

1 Hour Class
Run 400 or Row 500 and warm up your squat.
Back Squat
5 sets

3 Back Squats at 80-85%

Rest 2 minutes between sets.

Metcon (5 Rounds for time)
5 Rounds, each for time

24 UB (unbroken) Wall Ball (20/14)
12 UB Deadlift (135/95)
9 UB Hang Power CLean
6 UB Push Jerk
3 UB Front Squat

Go every 6 minutes.

2018-03-05

SOS 3/3/18

SOS 3/3/18

Fitness
Metcon (Time)
Partner WOD:
5 rounds for time

Run 800
20 tire flips
40 tire jumps
40 sledgehammers
40 slamballs
20 tire flips

2018-03-03

Thursday’s WOD 3/1/18

Thursday’s WOD 3/1/18

30 Minute Class Workout
Metcon (Weight)
18 minute EMOM, rotating.

1 – 10 Cal Row
2 – 10 unbroken Power Clean/ 7 unbroken Power Snatch / 10 unbroken Push Jerk (change movement each round) 95/65
3 – Rest – try to recover by breathing through nose only.

1 Hour Class
Skill Warm Up (10 min)
Snatch and OVH Squat Practice
Metcon (Weight)
A. 18 minute EMOM, rotating.

1 – 10 Cal Row
2 – 10 unbroken Power Clean/ 7 unbroken Power Snatch / 10 unbroken Push Jerk (change movement each round) 95/65
3 – Rest – try to recover by breathing through nose only.

Rest 5 minutes before part B.

Metcon (Weight)
B. 16 Minute EMOM, rotating minutes.

1 – 50m Sled Push
2 – 8 Ring Pull Ups/ 8 Deficit Handstand Push Ups / 8 Ring Dips (change movement each round)
3 – 1 Turkish get up + 10 DB OH Walking Lunges (50/35), alternate sides each round.
4 – Rest – try to recover breathing only through nose.

2018-03-01

Wednesday 2/28/18

Wednesday 2/28/18

30 Minute Class Workout
Metcon (4 Rounds for time)
4 unbroken rounds for time
15 GHD sit ups OR 30 regular sit ups
15 air squats
15 Burpee broad jumps
10 (5/side) DB push press @ (70-100/45- 70lbs)

Rest between rounds only

1 Hour Class
Metcon (Weight)
Power jerk – (5) x 1 @ 65+%, go every 90s

Start at 65% and increase load if moving well.

Metcon (4 Rounds for time)
4 unbroken rounds for time
15 GHD sit ups OR 30 regular sit ups
15 air squats
15 Burpee broad jumps
10 (5/side) DB push press @ (70-100/45- 70lbs)

Rest between rounds only

2018-02-28

Tuesday’s WOD 2/27/18

Tuesday’s WOD 2/27/18

30 Minute Class Workout
Metcon (4 Rounds for time)
4 Rounds, each for time. All exercises must be unbroken for round to count.

15 Deadlifts (225/155)
30 Wall balls (20/14)
Run 400

5 minute cap per round.

1 Hour Class
Metcon (Weight)
Rotate through A1/A2 for 5 rounds:

A1. 4 Back Squats (75-80%)

Rest 1 minute before A2.

Metcon (Weight)
A2. 6-6-6-4-4- Strict Weighted Dips AHAFA

Rest 1 minute before A1.

Metcon (4 Rounds for time)
4 Rounds, each for time. All exercises must be unbroken for round to count.

15 Deadlifts (225/155)
30 Wall balls (20/14)
Run 400

5 minute cap per round.

2018-02-27

Monday’s WOD 2/26/18

Monday’s WOD 2/26/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
2 sets of 4 intervals, alternating A1/A2

A1. 2 minute AMRAP

8 KB Swings (53/35)
8 Handstand Push Ups
8 Cal Row

Rest 2 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 2 minute AMRAP
8 Overhead Squats (95/65)
8 Pull Ups
8 Box Jumps (24/20)

Rest 2 minutes before A1.

Repeat A1 and A2 4 times each (8 total 2 minute AMRAPs)

1 Hour Class
Power Clean and Jerk
10 minute EMOM – 1 Clean + 2 Jerks every 60 sec.

Start at 65%, increase weight if moving well.

Metcon (Weight)
10 minute EMOM

Power Clean + Jerk (1 Clean + 2 Jerks) every 60 seconds.

Start at 65%, increase load if moving well.

Metcon (AMRAP – Rounds and Reps)
8 total intervals, alternating A1/A2.

A1. 2 minute AMRAP
8 KB Swings (53/35)
8 Handstand Push Ups
8 Cal Row

Rest 2 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 2 minute AMRAP

8 Overhead Squat (96/65)
8 Pull Ups
8 Box Jumps

Rest 2 minutes before A1.

2018-02-26

SOS 2/24/18

SOS 2/24/18

Fitness
Metcon (Time)
8 Rounds for time:

400m Run
10 barbell thrusters
8 pull-ups
50 double-unders
40 sledgehammers

2018-02-24