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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
18.5 Open WOD

2018-03-23

Thursday’s WOD 3/22/18

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
Open 18.4

2018-03-16

Thursday’s WOD 3/15/18

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
Monday’s WOD 3/12/18

2018-03-12

SOS 3/10/18

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
Open Workout 18.3

2018-03-09

Thursday 3/8/18

Win free stuff from us! Want a new TV? A free year of training? Just leave us reviews online or refer a friend. Stop by the front desk for more details!
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

Friday 2/23/18

Friday 2/23/18

Metcon (No Measure)
Open WOD 18.1

2018-02-23

Thursday 2/22/18

Thursday 2/22/18

Fitness
Metcon (Time)
400m Run
400m Farmers Carry (80/55)
400m Sled Push
400m Yoke/Zercher/Front Rack Carry (your choice)
400m Sled Pull
400m Run

30 minute time cap.

2018-02-22

Wednesday 2/21/18

Wednesday 2/21/18

Fitness
10 minutes practice on Snatch and Power Clean
Metcon (3 Rounds for time)
3 Rounds, each for time:
15 Box Jump Overs (24/20)
12 Chest to Bar Pull Ups
9 Hang Power Cleans (155/105)
6 Front Squats (155/105)
3 Push Jerks (155/105)

Rest 2x the time it took you to complete the round. (e.g. 90 second round = 3 minutes rest)

2018-02-21

Tuesday 2/20/18

Tuesday 2/20/18

30 Minute Class Workout
Metcon (3 Rounds for reps)
3 rounds of A1, then A2.

A1. 3-minute AMRAP
8 Deadlifts (165/115)
6 Toes to Bar
4 Push Press
2 Ring Pull ups/Muscle Ups

Rest 2 minutes, then repeat A1.

Metcon (AMRAP – Reps)
A2. 8 minute EMOM, alternating:
1 – Max Pushups
2 – Max Burpee Broad Jumps
3 – Max Sit Ups
4 – Rest

Score is total reps.

1 Hour Class
Metcon (Weight)
Rotate through A1/A2 for 3 rounds

A1. 5 Back Squat @ 60%. Rest 45 seconds before A2.

A2. 3 Strict (weighted) Dip (AHAFA)
Tempo 31X1

Rest 1 min before returning to A1.

Score is weight on back squats.

Metcon (3 Rounds for reps)
3 rounds of B1, then A2.

B1. 3-minute AMRAP
8 Deadlifts (165/115)
6 Toes to Bar
4 Push Press
2 Ring Pull ups/Muscle Ups

Rest 2 minutes, then repeat B1.

Metcon (AMRAP – Reps)
B2. 8 minute EMOM, alternating:
1 – Max Pushups
2 – Max Burpee Broad Jumps
3 – Max Sit Ups
4 – Rest

Score is total reps.

2018-02-20

Monday 2/19/18

Monday 2/19/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP
8 Cal Row
8 KB Snatch, alternating (55/35)
8 Wall balls (20/14)
400m Run
60 Double Unders
10 Handstand Push Ups
10 KB Swings
10 Burpees over KB
10 KB Overhead Walking Lunges (55/35, alternate side each round)
1 Hour Class
Clean – go light – PVC or empty bar.
Power Clean + Jerk
10 minute EMOM
1 Power C+J every minute. Start @ 65%, increase weight every 1-2 minutes.
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP
8 Cal Row
8 KB Snatch, alternating (55/35)
8 Wall balls (20/14)
400m Run
60 Double Unders
10 Handstand Push Ups
10 KB Swings
10 Burpees over KB
10 KB Overhead Walking Lunges (55/35, alternate side each round)

2018-02-19

2/17/18 SOS

2/17/18 SOS

Fitness
Metcon (Time)
Partner WOD

800m Run Buy-In (Both Partners)

20 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

800m Run with Sandbag (Both Partners- 1 sandbag)

Break up rounds however you’d like between partners.

2018-02-17

Friday 2/16/18

Friday 2/16/18

30 Minute Class Workout
Metcon (Time)
6 Rounds for Time

9 Thrusters (95/65)
35 Double Unders
400m Run

1 Hour Class
Single Arm DB Bench Press
3 Rounds.

8/side @ AHAFA, Tempo 4011

(4 sec down, 0 sec at bottom, 1 sec up, 1 sec at top.)

Rest 1 min before repeating.

2018-02-16

Thursday 2/15/18

Thursday 2/15/18

Fitness
Metcon (AMRAP – Reps)
Complete as much work as possible.

Prior to 8 min, complete:
2 rounds of
6 Tire Flips
6 Squat Snatches (95/65)
AND
2 rounds of
7 Tire Flips
5 Squat Snatches (115/75)

Prior to 12:00, complete 3 rounds of

8 Tire Flips
4 Squat Snatches (135/95)

Prior to 16:00 complete 3 rounds of

9 Tire Flips
3 Squat Snatches (155/115)

Prior to 20:00, complete 3 rounds of

10 Tire Flips
2 Squat Snatches (175/125)

Prior to 24:00, complete 3 rounds of

11 Tire flips
1 Squat Snatch (185/135)

2018-02-15

Wednesday 2/14/18 – HAPPY VALENTINE’S DAY

Wednesday 2/14/18 – HAPPY VALENTINE’S DAY

Fitness
5 minute warm up with Deadlifts.
Metcon (Time)
Happy Valentines Day!

5 rounds for time:

2 Deadlifts (275/185)
14 Handstand Push Ups
18 Calorie Row

Time cap: 30 min.

2018-02-14

Tuesday 2/13/18

Tuesday 2/13/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
A1. 12 minute AMRAP unbroken rounds

25 ft Right Arm DB Overhead Walking Lunge (55/35)
6 Burpees
12 Toes to Bar
25ft Left Arm DB Overhead Walking Lunge (55/35)
6 Burpees
12 KB Swings

Rest 3 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 12 Minute AMRAP

200m Sled Pull
50 Push Ups
200m Sled Push
50 Sit Ups

1 Hour Class
Back Squat (4×4)
In 15 minutes, 4 sets of 4 backsquats at 80-85%.

Rest 3 minutes between rounds.

Metcon (AMRAP – Rounds and Reps)
A1. 12 minute AMRAP unbroken rounds

25 ft Right Arm DB Overhead Walking Lunge (55/35)
6 Burpees
12 Toes to Bar
25ft Left Arm DB Overhead Walking Lunge (55/35)
6 Burpees
12 KB Swings

Rest 3 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 12 Minute AMRAP

200m Sled Pull
50 Push Ups
200m Sled Push
50 Sit Ups

2018-02-13

Monday 2/12/18

Monday 2/12/18

Fitness
Metcon (5 Rounds for time)
5 Rounds, Each for time (rest as needed between rounds):

Round 1:
10 Squat Cleans (70%)
2 Ring Pull Ups
2 Ring Dips
25 Unbroken Wall Balls (20/14)

Round 2:
8 Squat Clean (75%)
4 Ring Pull Ups
4 Ring Dips
35 Wall Balls

Round 3:
6 Squat Clean (80%)
6 Ring Pull Ups
6 Ring Dips
25 Wall Balls

Round 4:
4 Squat Cleans (85%)
8 Ring Pull Ups
8 Ring Dips
25 Wall Balls

Round 5:
2 Squat Cleans
10 Ring Pull Ups
10 Ring Dips
25 Wall Balls

Metcon (No Measure)
Optional Practice:
practice muscle ups or components of muscle ups.

2018-02-12

2/10/18 SOS

2/10/18 SOS

Fitness
Metcon (Time)
partner WOD

Every time you switch partners, resting partner do two burpees.

1000m row

100 pull ups

100 goblet squats (80/55)

100 Bench press (135/65)

100 deadlifts (135/65)

100 box jumps

100 KB swings (80/55)

1000m Row

2018-02-10

Thursday 2/8/18

Thursday 2/8/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP

2 Rounds:
50 ft DB Walking Lunge (50/35)
16 Toes to Bar
8 DB Power Cleans (50/35)

Then 2 Rounds of:
50ft DB Walking Lunge (50/35)
16 KB Swings
16 Ring Dips
8 DB Power Cleans (50/35)

Repeat from beginning as needed to fill the 12 minutes.

1 Hour Class
Snatch and OVH Squat Practice
Metcon (Weight)
Snatch

Round 1 – 1 Snatch every 20 sec for 2 minutes @ 65-70%

Round 2 – 1 Snatch every 20 sec for 2 minutes @70-75%

Round 3 – 1 Snatch every 20 sec for 2 minutes @ 75-80%

Round 4 – 1 Snatch every 40sec for 2 minutes @ 80-85%

Rest 1 minute between each round.

Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP

2 Rounds:
50 ft DB Walking Lunge (50/35)
16 Toes to Bar
8 DB Power Cleans (50/35)

Then 2 Rounds of:
50ft DB Walking Lunge (50/35)
16 KB Swings
16 Ring Dips
8 DB Power Cleans (50/35)

Repeat from beginning as needed to fill the 12 minutes.

2018-02-08

Wednesday 2/7/18

Wednesday 2/7/18

Fitness
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
1-2-3-4-5-6-7-8-9-10 Power C+J (155/105)
5 C2B Pull Up
10 Push Up
15 Air Squat

2018-02-07

Tuesday 2/6/18

Tuesday 2/6/18

30 Minute Class Workout
Metcon (AMRAP – Rounds)
8 Unbroken Rounds – for a round to count you must complete it unbroken

10 Cal Row
8 Thruster (95/65)
4 Later 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.

1 Hour Class
Back Squat – 5 Rep
5 Sets
5 Back Squats @ 75-85%
Rest 3 minutes between sets
Metcon (AMRAP – Rounds)
8 Unbroken Rounds – for a round to count you must complete it unbroken

10 Cal Row
8 Thruster (95/65)
4 Later 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.

2018-02-06

Monday’s WOD 2/5/18

Monday’s WOD 2/5/18

Fitness
Practice Push Jerk and OH Walking Lunges
Metcon (5 Rounds for reps)
3 Minute of work – 5 total rounds:

24 Wall Balls (20/14)
12 Deadlifts (starting at 75/55 – increase load each round)
9 Hang Power Clean
6 Push jerk
10m OH Walking Lunge
20 Unbroken DU

Rest 3 Minutes

2018-02-05

SOS 2-3-18

SOS 2-3-18

SOS: Metcon (Time)
Buy In: Row 500 Meters
Then:
10 Lunges (total)
10 Push Press 95/65
10 Air Squats
10 Slam Balls 30/20
10 Deadlifts 185/135
10 Push Ups
8 Rounds
Finish with 50 Burpees

2018-02-03

Friday 2/2/18

Friday 2/2/18

30 Minute Class Workout
Metcon (Weight)
12 minute EMOM

Minute 1: 5 Front Squats (AHAFA)
Minute 2: 5 Double KB Push Jerk

Metcon (Time)
For time:
15 down to 1 Hand Release Push Ups
15m Stone Carry between each round of push ups

Time cap 12 min.

1 Hour Class
Metcon (Weight)
In 20 minutes, build to a heavy 15m Yoke Carry or Zercher Carry.

Aim for 6-8 carries maximum.

Metcon (Weight)
12 minute EMOM

Minute 1: 5 Front Squats (AHAFA)
Minute 2: 5 Double KB Push Jerk

Metcon (Time)
For time:
15 down to 1 Hand Release Push Ups
15m Stone Carry between each round of push ups

Time cap 12 min.

2018-02-02

Thursday 2/1/18

Thursday 2/1/18

30 Minute Class Workout
Metcon (Weight)
Sled Intervals with Partners:
10 x 50m alternating Push/Pull AHAFA.

While your partner pushes the sled, hold a KB in the front rack position. Rest after each partner has completed a round.

1 Hour Class
5 minute skill warm up

KB RDLs or light KB rows.

Metcon (Weight)
10-9-8-7-6-5-4-3-2-1

Bench Press
Bent Rows

AHAFA

Rest as needed.

Time cap 25 minutes.

Metcon (Weight)
Sled Intervals with Partners:
10 x 50m alternating Push/Pull AHAFA.

While your partner pushes the sled, hold a KB in the front rack position. Rest after each partner has completed a round.

2018-02-01

Wednesday 1/31/18

Wednesday 1/31/18

30 Minute Class Workout
Metcon (Time)
Chipper (Time cap 15 min)

30 Calorie Row or 400m Run
21 Thrusters (unbroken) (95/65)
21 Bar Facing Burpees
21 Power Clean and Jerk (95/65)

30 KB Swings (55/40)
15 Push ups
15 Thrusters
15 Chest to Bar Pull Ups

30 KB Goblet Squats (55/40)
9 Turkish Get Ups (55/40)
9 Hang Power Snatch (95/65)
9 Push Press (95/65)

Row 30 Calories

1 Hour Class
Warm up with Clean Pulls, High Pulls, Power Cleans and Front Squats. Start with empty bar.
Metcon (Weight)
6 rounds as follows:

Rounds 1-5: 2 Cleans every 20 seconds for 2 minutes.

Rest 1 minute between rounds. Increase weight each round.

Round 6: 2 Cleans every 20 seconds for 5 minutes.

Metcon (Time)
Chipper (Time cap 15 min)

30 Calorie Row or 400m Run
21 Thrusters (unbroken) (95/65)
21 Bar Facing Burpees
21 Power Clean and Jerk (95/65)

30 KB Swings (55/40)
15 Push ups
15 Thrusters
15 Chest to Bar Pull Ups

30 KB Goblet Squats (55/40)
9 Turkish Get Ups (55/40)
9 Hang Power Snatch (95/65)
9 Push Press (95/65)

Row 30 Calories

2018-01-31

Tuesday 1/30/18

Tuesday 1/30/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
A1. 5 minute AMRAP

15 Deadlifts (185/125)
30 Double Unders
12 Deadlifts (185/125)
30 DU
9 Deadlifts
30 DU
15 Box Jumps (24/20)
30 DU
9 Box Jumps
30 DU

Rest 3 minutes before A2.

Metcon (Time)
A2. 5 minute time cap

50/25 Calorie Row or 800m Run
40 Wall Balls (20/14)
Max reps Burpees in remaining time.

1 Hour Class
Metcon (AMRAP – Rounds and Reps)
4 total intervals alternating A1 and A2.

A1. 5 minute AMRAP
15 Deadlifts (185/125)
30 DU
12 Deadlifts
30 DU
9 Deadlifts
30 DU
15 Box Jumps (24/20)
30 DU
12 Box Jumps
30 DU
9 Box Jumps
30 DU

Rest 3 minutes, then A2.

Metcon (Time)
For time (5 minute cap):

50/35 Calorie Row or 800m Run
40 Wall Ball (20/14)
Max reps burpees in time left.

Rest 3 minutes, then start over with A1.

Metcon (2 Rounds for weight)
Optional Strength Finisher:
Rotate through B1/B2 for 5 rounds:

B1. 3 Back Squat @ 65%, tempo 30X1 (3 seconds down, 0 second pause, explode up, 1 second pause at top)

A2. 3 Strict weighted dips @ AHAFA

Rest 1 minute before A1.

(score is highest weight for squats in the Round 1 box, highest weight for dips in the Round 2 box.)

2018-01-30

Monday 1/29/18

Monday 1/29/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP

10m Overhead Walking Lunge (95/65)
10 Toes to Bar
10m Front Rack Walking Lunge (95/65)
10 Power Clean and Jerk (95/65)

1 Hour Class
Practice:

Power Jerk and Hang Power Snatch

use PVC or empty bar.

Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP

10m Overhead Walking Lunge (95/65)
10 Toes to Bar
10m Front Rack Walking Lunge (95/65)
10 Power Clean and Jerk (95/65)

2018-01-29

SOS 1-27-18

SOS 1-27-18

SOS: Metcon (Time)
HAPPY BIRTHDAY BETH!!!

RUN 800
51 Air Squats
51 Anterior (Front) Squats
51 Ring Rows
51 Push Press 75/55
RUN 800
51 Hang Power Cleans 75/55
51 Back Extension
51 Burpees
RUN 800

2018-01-27

Friday 1/26/18

Friday 1/26/18

30 Minute Class Workout
Metcon (Time)
21 Stone to Shoulder (or Clean) (130/75)
42 Sit Ups
15 Stone to Shoulder or Clean
30 Sit Ups
9 Stone to Shoulder or Clean
18 Sit Ups
1 Hour Class
Farmers Carry
Build to a heavy 15m carry. Aim for 4-6 carries max.
Metcon (Weight)
15 minute EMOM, rotating:

1 – 15m Yoke or Zercher Carry.

2 – 5 Double KB Snatch

3 – REST

Metcon (Time)
21 Stone to Shoulder (or Clean) (130/75)
42 Sit Ups
15 Stone to Shoulder or Clean
30 Sit Ups
9 Stone to Shoulder or Clean
18 Sit Ups

2018-01-26

Thursday 1/25/18

Thursday 1/25/18

Fitness
10 minutes to warm up and practice pushup variations.

Some options: clapping, wide grip, narrow grip, etc.

Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Bench Press
Pull Ups

Rest as needed.

Time Cap 25 minutes.

Metcon (Time)
Run 1 mile.

2018-01-25

Wednesday 1/24/18

Wednesday 1/24/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
A. 5 minute AMRAP

2 Power Snatch (135/95)
6 V-Ups
4 Power Snatch
12 V-Ups
6 Power Snatch
18 V-Ups
8 Power Snatch
24 V-Ups
10 Power Snatch
30 V-Ups

Rest 2 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 5-minute AMRAP
15m Sled Pull AHAFA
10 Front Squat (135/95)

Rest 2 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 5 minute AMRAP
6 Hang Power Clean (135/95)
6 Push Jerk (135/95)
36 Double Unders
1 Hour Class
Use first 10 minutes to practice these movements with very light weight.

Clean + Jerk
Power Snatch

Metcon (AMRAP – Rounds and Reps)
A. 5 minute AMRAP

2 Power Snatch (135/95)
6 V-Ups
4 Power Snatch
12 V-Ups
6 Power Snatch
18 V-Ups
8 Power Snatch
24 V-Ups
10 Power Snatch
30 V-Ups

Rest 2 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 5-minute AMRAP
15m Sled Pull AHAFA
10 Front Squat (135/95)

Rest 2 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 5 minute AMRAP
6 Hang Power Clean (135/95)
6 Push Jerk (135/95)
36 Double Unders

Rest 2 minutes and repeat A-B-C.

2018-01-24

Tuesday 1/23/18

Tuesday 1/23/18

30 Minute Class Workout
Metcon (Time)
100 cal Row buy in

THEN:
30-20-10

Overhead Squat (115/75)
Toes to Bar or Sit Ups
KB Swings (55/40)

THEN:

100 Wall Balls (20/14)

Time Cap: 25 minutes.

1 Hour Class
5 minutes to warm up with front rack walking lunges.
Deadlift 70-75%
4×8+ Deadlifts @70-75%

Rest 3 minutes between sets.

Metcon (Time)
100 cal Row buy in

THEN:
30-20-10

Overhead Squat (115/75)
Toes to Bar or Sit Ups
KB Swings (55/40)

THEN:

100 Wall Balls (20/14)

Time Cap: 25 minutes.

2018-01-23