1/16/18

1/16/18

30 Minute Class Workout
Metcon (Time)
For time:
120 Double Unders
60 Wall Balls (20/14)
90 Double Unders
45 Wall Balls
60 Double Unders
30 Wall Balls
30 Double Unders
15 Wall Balls

Time cap: 15 minutes

1 Hour Class
Metcon (Time)
For time:
120 Double Unders
60 Wall Balls (20/14)
90 Double Unders
45 Wall Balls
60 Double Unders
30 Wall Balls
30 Double Unders
15 Wall Balls

Time cap: 15 minutes

Metcon (AMRAP – Reps)
5 minutes to cool down or practice pull ups.

Then:
Find max unbroken pull ups in 40 seconds.
Rest 1 minute.

7 sets @ 40% of max reps in last section. Rest 15 seconds between sets.

Score is your 40 second unbroken reps.

2018-01-16

1/15/18

1/15/18

30 Minute Class Workout
Metcon (Time)
4 Rounds for time (split reps with partner)
40 Cal Row
30 Thrusters
20 Burpees

Time cap : 12 min.

1 Hour Class
5 minutes of practice:
Hang power snatch (below knee) + hang snatch
Metcon (Weight)
In 15 minutes, build to a heavy set of 3 Back Squats.

While resting between squat sets, complete a set of:

Push ups (to failure -1)
Single Arm DB Row 10/side (AHAFA, tempo 2020)

Metcon (Time)
4 Rounds for time (split reps with partner)
40 Cal Row
30 Thrusters
20 Burpees

Time cap : 12 min.

2018-01-15

1/13/18

1/13/18

Fitness
Metcon (Time)
400m Farmers Carry every time you stop, do 5 burpees

12 Deadlift (90% 1RM)

400m Sled Push – every time you stop, do 5 burpees

12 DB Snatch/side (75/50)

400m Overhead Carry (sandbag or bar)
every time you set it down, do 5 squat Cleans

12 Push Press (185/115)

100m Walking Lunge

100m Broad Jumps

200m Sprint

2018-01-13

1/12/18

1/12/18

30 Minute Class Workout
Metcon (Time)
3 Rounds for Time:
20/14 cal Row
10 Double KB Push Press (53/35)
8 Bulgarian Split Squat (per side) AHAFA
Single arm KB Front Rack Carry (20m per side)

Time cap: 20 min

1 Hour Class
Shoulder to Overhead Complex
In 10 minutes, work up to a heavy set of Shoulder to Overhead Complex. (1 strict press + 1 push press + 1 push jerk + 1 split jerk)
Metcon (2 Rounds for weight)
15 minute EMOM, rotating:
1 – 15m Yoke Carry
2 – 15m Standing Hand over Hand Sled Pull
3 – Rest

Score is:
Round 1 – final weight for yoke carry
Round 2 – final weight for sled pull

Metcon (Time)
3 Rounds for Time:
20/14 cal Row
10 Double KB Push Press (53/35)
8 Bulgarian Split Squat (per side) AHAFA
Single arm KB Front Rack Carry (20m per side)

Time cap: 20 min

2018-01-12

1/11/18

1/11/18

30 Minute Class Workout
Metcon (Time)
For time (like the 12 days of Christmas – 1, 2-1, 3-2-1, etc.)

1 Hang Squat Clean (185/135)
2 Front Squat (185/135)
3 Ring Pull Ups
4 Push Ups
5 Deadlift (185/135)
6 Walking Lunges (185/135)
7 Burpee Over Box (24/20)
8 KB Swings (70/53)
9 Broad Jumps
10 Toes to Bar
11 Thruster (185/135)
12m Handstand Walk

1 Hour Class
10 minute Warm Up

Choose a gymnastics movement (ring work, handstands, pull ups, etc)

Metcon (Time)
For time (like the 12 days of Christmas – 1, 2-1, 3-2-1, etc.)

1 Hang Squat Clean (185/135)
2 Front Squat (185/135)
3 Ring Pull Ups
4 Push Ups
5 Deadlift (185/135)
6 Walking Lunges (185/135)
7 Burpee Over Box (24/20)
8 KB Swings (70/53)
9 Broad Jumps
10 Toes to Bar
11 Thruster (185/135)
12m Handstand Walk

2018-01-11

1/10/18

1/10/18

30 Minute Class Workout
Metcon (Time)
60 Cal Row
50 GHD Sit Ups
40 Wall Balls (30/20)
30 Power Clean (185/135)
20 Man Makers (30/20)

Time Cap 20 minutes.

1 Hour Class
Metcon (AMRAP – Reps)
Handstand Push Ups

Find max unbroken reps in 40 second window.
Rest 1 minute.

Then:
5 sets @ 40% max unbroken reps.
Rest 15 sec between sets.

Metcon (Time)
60 Cal Row
50 GHD Sit Ups
40 Wall Balls (30/20)
30 Power Clean (185/135)
20 Man Makers (30/20)

Time Cap 20 minutes.

2018-01-10

1/9/18

1/9/18

Fitness
Metcon (AMRAP – Rounds and Reps)
A. 5 minute AMRAP
30 Double Unders
15 Power Snatch (75/55)

Rest 2 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 5 minute AMRAP
3-6-9-12-15-18-21, etc.
Thruster (75/55)
Bar facing Burpee

Rest 2 minutes before part C

Metcon (AMRAP – Rounds and Reps)
C. 5-minute AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar

5 minute rest, then repeat parts A, B & C.

2018-01-09

1/8/18

1/8/18

30 Minute Class Workout
Metcon (Weight)
Intervals – 30 sec work/30 sec rest

Sled Push or Pull
4 rounds

Then, Rest 2 minutes.

Repeat 3 times.

1 Hour Class
5 minutes practice:
Snatch + Hang Snatch (knee)
Metcon (AMRAP – Reps)
Chest to Bar Pull Ups

Find max unbroken reps in 40 second window.
Rest 1 minute.

Then:
5 sets @ 40% of max unbroken reps.
Rest 15 seconds between sets.

Metcon (Time)
10-9-8-…-2-1
Bench Press
Bent Row

20 minute cap.

Metcon (Weight)
Intervals – 30 sec work/30 sec rest

Sled Push or Pull
4 rounds

Then, Rest 2 minutes.

Repeat 3 times.

2018-01-08

1/6/18

1/6/18

Fitness
Metcon (Time)
400m Farmers Carry every time you stop, do 5 burpees

12 Deadlift (90% 1RM)

400m Sled Push – every time you stop, do 5 burpees

12 DB Snatch/side (75/50)

400m Overhead Carry (sandbag or bar)
every time you set it down, do 5 squat Cleans

12 Push Press (185/115)

100m Walking Lunge

100m Broad Jumps

200m Sprint

2018-01-06

1/5/18

1/5/18

30 Minute Class Workout
Metcon (Weight)
3 Rounds:
6 cleans
90 sec row
rest 3 min
Metcon (No Measure)
30 sec work/ 30 sec rest for each exercise

Sit ups
Plank
V sit ups
V sit hold
Leg raise
Leg raise hold
Hollow body rocks
Plank

1-2 rounds

1 Hour Class
Metcon (Weight)
3 Rounds:

5 Bench press
90 sec row

rest 3 min

Metcon (Weight)
3 Rounds:
6 cleans
90 sec row
rest 3 min
Metcon (No Measure)
30 sec work/ 30 sec rest for each exercise

Sit ups
Plank
V sit ups
V sit hold
Leg raise
Leg raise hold
Hollow body rocks
Plank

1-2 rounds

2018-01-05

1/4/18

1/4/18

30 Minute Class Workout

2018-01-04

1/3/18

1/3/18

30 Minute Class Workout
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
1 Hour Class
Deadlift
In 20 minutes, work up to a heavy set of 5. Repeat heaviest set 3 times.
Metcon (AMRAP – Reps)
Push-Ups Skill Work
A. Find max unbroken push ups in a 40 second window.

Rest 1 minute before B.

B. 7 sets @ 40% of max unbroken reps in part A. Rest 15 seconds between sets.

Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

2018-01-03

Tuesday’s WOD 1/2/18

Tuesday’s WOD 1/2/18

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

2018-01-02

12/30/17

12/30/17

Metcon (Time)
Alternate between partners. One exercises whilst the other holds plate.

Run 800 together.

Partner A:

100 Double unders
50 Pull ups
100 Lunges holding slam ball (30/20)
50 weighted Crunches (45/25)
100 Slam Balls (30/20)
50 weighted Crunches
100 Lunges holding slam ball
50 Pull ups
100 Double unders

Person B:

Holds plate overhead (15 / 10 kg)

Run 800 together.

2017-12-30

Friday’s WOD 12/29/17

Friday’s WOD 12/29/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 Strict Handstand Push Ups
15 Atlas Stone Squats (AHAFA) (may sub front squats if necessary)
1 Hour Class
Yoke Carry
In 20 minutes, build to a heavy 15m yoke carry.

Start at moderate weight, increase load each set. 6-8 carries, max.

Cary gym – stone carries or Zercher carries.

Metcon (Weight)
15 minute EMOM
1- 15m Prowler Push @ ascending load
2- 15m Sled Pull @ ascending load
3- Rest
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 Strict Handstand Push Ups
15 Atlas Stone Squats (AHAFA) (may sub front squats if necessary)

2017-12-29

Thursday’s WOD 12/28/17

Thursday’s WOD 12/28/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
A. 8 minute AMRAP
8 Burpee Box Jump over (24/20)
8 Ring Dips or 4 Muscle Ups
8 DB Power Snatch, alternating (50/35)

Rest 4 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 8 minute AMRAP
16 (8/side) Single DB push press (50/35)
8 Toes to Bar
16 Pistols, alternating

Rest 4 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 8 minute AMRAP
8 DB Thrusters
32 Double Unders
8 Push Ups
1 Hour Class
Clean + Hang Clean
12 to 15 x (1+1)
go every 60-75 seconds.

Start at 65%, increase weight if moving well.

2017-12-28

Tuesdays wod 12/27/17

Tuesdays wod 12/27/17

30 Minute Class Workout
Metcon (Time)
5 rounds for time:
20m sled pull
20 push ups
40 air squats
20m sled push
1 Hour Class
Deadlift
12 minutes to work up to a heavy single for the day.
Metcon (Weight)
Thruster: 4 sets- 8/6/4/4+
AHAFA

REST 2 minutes between sets.

Metcon (AMRAP – Reps)
Chest 2 Bar Pull Ups
Part 1 –
Find max unbroken reps in 40 seconds.

Rest 1 minute

Then:
Part 2 –
7 sets at 40% of reps in part 1.
Rest 15 seconds between sets.

Metcon (Time)
5 rounds for time:
20m sled pull
20 push ups
40 air squats
20m sled push

2017-12-27

Tuesday’s WOD 12/26/17

Tuesday’s WOD 12/26/17

30 Minute Class Workout
Metcon (Time)
30 Box Jumps
50 Jumping Pull Ups
30 KB Swings
30 Sit Ups
50 Walking Lunges
30 Push Press
30 Burpees
50 Squats
30 Double Unders
1 Hour Class
Metcon (Weight)
In 15 minutes, work up to a heavy 25m farmers carry.
Metcon (Time)
30 Box Jumps
50 Jumping Pull Ups
30 KB Swings
30 Sit Ups
50 Walking Lunges
30 Push Press
30 Burpees
50 Squats
30 Double Unders

2017-12-26

Thursday’s WOD 12/21/17

Thursday’s WOD 12/21/17

30 Minute Class Workout
1 Hour Class
Metcon (Time)
12 Days of Christmas (like the song)

1st Day: 1 25m Sled Push
2nd Day: 2 Pull Ups
3rd Day: 3 Thrusters (95/65)
4th Day: 4 Knees to Elbow
5th Day: Air Squats
6th Day: 6 Sit Ups
7th Day: 7 Ring Dips
8th Day: 8 Alternating Lunges
9th Day: 9 Clean (95/65)
10th Day: 10 V-Ups
11th Day: 11 Man Makers
12th Day: 12 Hang Power Snatch

2017-12-21

Wednesday’s WOD 12/20/17

Wednesday’s WOD 12/20/17

30 Minute Class Workout
Metcon (Time)
5 rounds for time:

Run 400m
30 box jumps (24/20)
30 Wall ball shots (20/14)

1 Hour Class
Clean + Jerk
In 15 minutes, work up to a heavy 3 reps of Clean + Jerk.
Metcon (Time)
5 rounds for time:

Run 400m
30 box jumps (24/20)
30 Wall ball shots (20/14)

2017-12-20

Tuesday’s WOD 12/19/17

Tuesday’s WOD 12/19/17

30 Minute Class Workout
Metcon (Time)
3 Rounds for Time:

400 meter run
21 Kettlebell Swings (53/35)
12 Pull-ups

1 Hour Class
Metcon (Time)
3 Rounds for Time:

400 meter run
21 Kettlebell Swings (53/35)
12 Pull-ups

Metcon (Time)
50-40-30-20-10
Double Unders
Sit Ups

2017-12-19

Monday’s WOD 12/18/17

Monday’s WOD 12/18/17

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

10 Push-ups
15 Air-squats
20 Ab Mat Situps

1 Hour Class
Bench Press
In 15 minutes, work up to a heavy 3 reps of Bench Press.
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP

10 Push-ups
15 Air-squats
20 Ab Mat Situps

2017-12-18

SOS 12/16/17

SOS 12/16/17

Fitness
Metcon (Time)
For time:
400m row
400-meter run
100-meter farmers carry, 70-lb. dumbbells
50 sledgehammers
800-meter run
50 walking lunges
100-meter farmers carry, 70-lb. dumbbells
400-meter run
400-meter row

2017-12-16

Friday’s WOD 12/15/17

Friday’s WOD 12/15/17

30 Minute Class Workout
Metcon (3 Rounds for reps)
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Score is total number of reps completed each round.

1 Hour Class
Metcon (Weight)
In 20 minutes work up to a heavy 25m sled push. AHAFA.
Metcon (3 Rounds for reps)
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Score is total number of reps completed each round.

2017-12-15

Thursday’s WOD 12/14/17

Thursday’s WOD 12/14/17

30 Minute Class Workout
Metcon (5 Rounds for reps)
Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Record score as follows:
Round 1: back squat total reps
Round 2: L-sit total seconds
Round 3: ring row total reps
Round 4: Handstand hold total seconds
Round 5: Row total calories

1 Hour Class
Deadlift (5×5)
5-5-5-5-5
Metcon (5 Rounds for reps)
Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Record score as follows:
Round 1: back squat total reps
Round 2: L-sit total seconds
Round 3: ring row total reps
Round 4: Handstand hold total seconds
Round 5: Row total calories

2017-12-14

Wednesday’s WOD 12/13/17

Wednesday’s WOD 12/13/17

Fitness
Metcon (Time)
For time (20min cap)
50 wall ball buy in

3rounds of
15 thrusters (135/115)
15 pull ups

50 wall ball cash out

2017-12-13

Tuesday’s WOD 12/12/17

Tuesday’s WOD 12/12/17

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

AMRAP 20
Run 400m
11 Power Snatches (95/75)
17 Pull Ups
13 Power Cleans (95/75)

1 Hour Class
Back Squat
Find your 1 rep max!
Metcon (AMRAP – Rounds and Reps)
VIOLA

AMRAP 20
Run 400m
11 Power Snatches (95/75)
17 Pull Ups
13 Power Cleans (95/75)

2017-12-12

Monday’s WOD 12/11/17

Monday’s WOD 12/11/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
Perform 5 rounds of the following:

30 seconds of toes to bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body weight deadlifts
Rest 30 seconds
30 seconds of handstand push ups
Rest 30 seconds

Score is total reps.

1 Hour Class
Metcon (AMRAP – Reps)
Perform 10 rounds of the following:

30 Seconds Toes to Bar
Rest 30 Seconds
30 Seconds Dips
Rest 30 Seconds
30 Seconds Body weight Deadlifts
Rest 30 Seconds
30 Seconds Handstand Push Ups
Rest 30 Seconds

Score is total reps.

2017-12-11

SOS 12/9/17

SOS 12/9/17

Fitness
Metcon (Time)
Partner Workout!
Split up reps however you like.

50 burpees
100 double unders
50 wall balls (20/14)
100 deadlifts (135/95)
50 push ups (hand release)
100 kb swings (53/35)
50 pull ups
100 slam balls (30/20)
50 ground to overhead (75/55)
100 sit ups
50 sledgehammers
100m overhead walking lunges (if plate touches the ground, 400m run penalty)

2017-12-09

Friday’s WOD 12/8/17

Friday’s WOD 12/8/17

30 Minute Class Workout
Metcon (Time)
3 rounds for time:
15 KB Goblet Squats (70/53)
20 KB Snatch (10/side) (70/53)
25 Tire Flips or Run 800

You may alternate the tires and running if you wish.

1 Hour Class
Metcon (Weight)
In 20 minutes, build to a heavy 15m yoke or zercher carry.
Metcon (Time)
3 rounds for time:
15 KB Goblet Squats (70/53)
20 KB Snatch (10/side) (70/53)
25 Tire Flips or Run 800

You may alternate the tires and running if you wish.

2017-12-08

Thursday’s WOD 12/7/17

Thursday’s WOD 12/7/17

30 Minute Class Workout
Metcon (Time)
A. 21-15-9
Deadlift (225/15%)
Wall Ball (30/20)

Rest 5 minutes before part B.

Metcon (Time)
B. For time:
9-7-5 Front Squat (205/145)
18-14-10 Lateral Burpee Over Bar

Rest 5 minutes before part C.

Metcon (Time)
3 rounds for time (10 min cap)
15 Thruster (AHAFA)
15 Strict Chin Up
1 Hour Class
10 minutes Gymnastic practice.

Choose a gymnastic movement (ring work, handstands, etc.)

Metcon (Time)
A. 21-15-9
Deadlift (225/15%)
Wall Ball (30/20)

Rest 5 minutes before part B.

Metcon (Time)
B. For time:
9-7-5 Front Squat (205/145)
18-14-10 Lateral Burpee Over Bar

Rest 5 minutes before part C.

Metcon (Time)
3 rounds for time (10 min cap)
15 Thruster (AHAFA)
15 Strict Chin Up

2017-12-07

Wednesday’s WOD 12/6/17

Wednesday’s WOD 12/6/17

30 Minute Class Workout
Metcon (5 Rounds for reps)
5 rounds, each for time:
7 KB Swings (80-55)
5 Squat Cleans (185/125)
3 Jerks (185/125)

Go AHAFA. Start a new round every 3 minutes.

1 Hour Class
10 minute EMOM
1 Hang Clean + 1 Jerk

Start at 65%. Increase weight every 1-2 sets if lifts are successful.

Metcon (AMRAP – Rounds)
Overhead Squat

In 7 minute window, accumulate as many high quality sets of 5 reps as possible.

start with empty barbell, add load if moving well.

,: Metcon (5 Rounds for reps)
5 rounds, each for time:
7 KB Swings (80-55)
5 Squat Cleans (185/125)
3 Jerks (185/125)

Go AHAFA. Start a new round every 3 minutes.,5 rounds, each for time:
7 KB Swings (80-55)
5 Squat Cleans (185/125)
3 Jerks (185/125)

Go AHAFA. Start a new round every 3 minutes.

,

2017-12-06

Tuesday’s WOD 12/5/17

Tuesday’s WOD 12/5/17

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

15 Calorie Row
15 Wall Ball (20/14)
15 DB Bent Row (each side)

Rest 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP

10 Burpee Box Jump Over (24/20)
10m Sled Pull (AHAFA)
10 Front Rack Walking Lunch /side (AHAFA)

Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP

10 Burpee Box Jump Over (24/20)
10m Sled Pull (AHAFA)
10 Front Rack Walking Lunch /side (AHAFA)

1 Hour Class
Metcon (Weight)
Alternate A1/A2 for 8 rounds

A1. 5 Deadlifts (70-75%)

A2. 3-5 Strict HSPU (or handstand holds)

score is weight on deadlifts.

Metcon (AMRAP – Rounds and Reps)
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)
8 Minute AMRAP

15 Calorie Row
15 Wall Ball (20/14)
15 DB Bent Row (each side)

Rest 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP

10 Burpee Box Jump Over (24/20)
10m Sled Pull (AHAFA)
10 Front Rack Walking Lunch /side (AHAFA)

2017-12-05

Monday’s WOD 12/4/17

Monday’s WOD 12/4/17

30 Minute Class Workout
Metcon (4 Rounds for reps)
4 rounds, 3 min each:
30 sec max reps strict pull ups
30 sec max reps push ups

In remaining 2 minutes – Abs:
10 V-Ups
20 Lying Leg Raises
10 Sit Ups
10 Hollow Rocks

Metcon (Time)
3 rounds for time (15 minute cap)

15m Farmers Carry (HEAVY!)
60 Double Unders
9 Thrusters (135/95)
18 Calorie Row

1 Hour Class
Metcon (Weight)
Alternate A1/A2 for 8 rounds.

A1. 3 Back Squat (70-75%)
A2. 1-5 Muscle Ups (or Ring Pullups and Ring Dips)

Start a new set every 2 minutes.

Score is weight on back squat.

Metcon (4 Rounds for reps)
4 rounds, 3 min each:
30 sec max reps strict pull ups
30 sec max reps push ups

In remaining 2 minutes – Abs:
10 V-Ups
20 Lying Leg Raises
10 Sit Ups
10 Hollow Rocks

Metcon (Time)
3 rounds for time (15 minute cap)

15m Farmers Carry (HEAVY!)
60 Double Unders
9 Thrusters (135/95)
18 Calorie Row

2017-12-04

SOS

SOS

Fitness
Metcon (Time)
Partner WOD

100 box jumps
100 pull ups
100 kb swings
100 walking lunges
100 knees to elbow
100 push press
100 sit ups
100 wall balls
100 burpees

Split reps however you like between partners.

2017-12-02

Friday’s WOD 12/01/17

Friday’s WOD 12/01/17

30 Minute Class Workout
Metcon (Time)
21-15-9
DB Thruster (115/75)
Push Ups
1 Hour Class
Stone to Platform
In 20 minutes work up to a heavy set of 5 stone to platforms
Metcon (AMRAP – Rounds)
15 minute EMOM, rotating minutes:
1 – Yoke Carry or Zercher Carry – build to a heavy 15m carry. Add load each minute.
2 – Double KB Snatch – build to a heavy 5 and maintain a heavy weight.
3 – REST
Metcon (Time)
21-15-9
DB Thruster (115/75)
Push Ups

2017-12-01

Thursday’s WOD 11/30/17

Thursday’s WOD 11/30/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
25 ft. Overhead Walking Lunge (95/65)
8 Bar-facing Burpees
25 ft. Overhead Walking Lunge
8 Chest to Bar Pull Ups
1 Hour Class
Option 1: Muscle Ups
Work on Muscle Ups or Ring Pull Ups and Ring Dips

Option 2: Handstands
Work on handstands, handstand push ups, or handstand walks.

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

2017-11-30

Wednesday’s WOD 11/29/17

Wednesday’s WOD 11/29/17

Fitness
Hang Clean + Jerk

5 minute EMOM
2 Cleans + 1 Jerk every minute.

Start at 65%.

Metcon (AMRAP – Rounds)
Wall Ball Challenge

How many sets of 30 unbroken wall balls can you do in a 6 minute window?

(20/14)

Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
15 V-Ups
10 Deadlift (115/75)
5 Power Snatch (115/75)

2017-11-29

Tuesday’s WOD 11/28/17

Tuesday’s WOD 11/28/17

30 Minute Class Workout
Metcon (Calories)
5 minute Row Sprint for total calories.
Metcon (Distance)
Row, Jog or Walk 20 minutes at an easy pace.
1 Hour Class
Metcon (AMRAP – Rounds)
Alternate A1/A2/A3/A4 for 10 rounds.

Perform a superset, and start a new set every 2 minutes.

A1. 3 RDL Deadlift (70-75% 1RM)
A2. 5 Strict HSPU
A3. 50m Front Rack Carry (sandbag, KB, or atlas stone)
A4. 10 Push Ups

Metcon (Calories)
5 minute Row Sprint for total calories.
Metcon (Distance)
Row, Jog or Walk 20 minutes at an easy pace.

2017-11-28

Monday’s WOD 11/27/17

Monday’s WOD 11/27/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
In a 20 minute window:

2 rounds of:
30/24 Cal Row
60 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 the remaining time, AMRAP:

8 Thrusters (75/55)
8 Pull Ups
8 Burpees

1 Hour Class
Warm up with Hang Snatch
1 EMOM for 6 minutes.

Start at 65%.

Back Squat 4×3
4 rounds:
3 Back Squats

Go every 2 minutes (E2MOM)

Metcon (AMRAP – Rounds and Reps)
In a 20 minute window:

2 rounds of:
30/24 Cal Row
60 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 the remaining time, AMRAP:

8 Thrusters (75/55)
8 Pull Ups
8 Burpees

2017-11-27

SOS 11/25/17

SOS 11/25/17

Fitness
Metcon (Time)
23 reps

Thrusters
Hang cleans (135/95)
Air squats
Narrow grip push ups
Kipping pull ups
Snatch (hang power)
Goblet squat
Incline dumbbell bench press
V-ups Intervals on sled (2 300m sled pulls)
luNges
turkish Get ups

2017-11-25

Wednesday’s WOD 11/22/17

Wednesday’s WOD 11/22/17

30 Minute Class Workout
Metcon (Time)
3 rounds:
10 Thrusters (155/115)
2 minute Sled Sprint for max distance
Rest 2 min

THEN:

3 rounds:
10 Goblet Squats
2 min Farmers Carry for max distance (70/55)
Rest 2 min

1 Hour Class
3×15 sec Wall Sits
3×20 Air Squats
3×5 Goblet Squats
10 Walking Lunges
10 Overhead Walking Lunges
5×5 Jump Squats
Metcon (Time)
3 rounds:
10 Thrusters (155/115)
2 minute Sled Sprint for max distance
Rest 2 min

THEN:

3 rounds:
10 Goblet Squats
2 min Farmers Carry for max distance (70/55)
Rest 2 min

Metcon (Time)
10 minute EMOM
5 Push Ups
5 Dips
5 Pull Ups

2017-11-22

Tuesday’s WOD 11/21/17

Tuesday’s WOD 11/21/17

30 Minute Class Workout
Metcon (Time)
With a Partner:
Partner 1: Run 400
Partner 2: KB Front Rack Hold while partner 1 runs. (70/55)

4 rounds

Metcon (Time)
50-40-30-20-10
Wall Balls (20/14)
Slam Balls (30/20)
1 Hour Class
5 minute row/run/walk
Then:
6 rounds
30 sec row
30 sec rest
Metcon (Time)
With a Partner:
Partner 1: Run 400
Partner 2: KB Front Rack Hold while partner 1 runs. (70/55)

4 rounds

Metcon (Time)
50-40-30-20-10
Wall Balls (20/14)
Slam Balls (30/20)
Metcon (Time)
10 rounds:
10 Push Ups
10 Second rest

2017-11-21

Monday’s WOD 11/20/17

Monday’s WOD 11/20/17

30 Minute Class Workout
Metcon (Time)
50-40-30-20-10
DB Step Ups (45/25)
Toes to Bar

20 minute cap

1 Hour Class
3×10 shoulder dislocates
3×30 sec push press/30 sec OVH holds
3×10 Push Ups
5×5 Pull Ups
Metcon (Time)
10 rounds:
10 Bench Press (choose your weight: 55/75/95/135/185/205/225)
10 Pull Ups

rest as needed

Metcon (Time)
50-40-30-20-10
DB Step Ups (45/25)
Toes to Bar

20 minute cap

Metcon (Distance)
1 minute Row for max distance

2017-11-20

SOS 11/18/17

SOS 11/18/17

Fitness
Metcon (Time)
PARTNER WOD!

1000m row Buy in
100 Slam Balls (30/20)
100 Needer Press 45/25
100 Push Press 75/55
100 Walking Lunges
100 Double Unders
100 Sledgehammers
800m run (both partners together)

One partner works at a time (except for run). Break up reps between you as you

2017-11-18

Friday’s WOD 11/17/17

Friday’s WOD 11/17/17

30 Minute Class Workout
Metcon (Time)
3 Rounds for Time:
100m Sled Pull
10 Manmakers (AHAFA)
50m Slam ball throws
1 Hour Class
Metcon (AMRAP – Rounds)
In 20 minutes, do as many sets of 10 DB Bench Press as possible.
Metcon (Weight)
15 minute EMOM, rotating:

1 – 3 alternating stone to shoulder OR Heavy power cleans

2 – 15m Prowler Push

3 – REST

Metcon (Time)
3 Rounds for Time:
100m Sled Pull
10 Manmakers (AHAFA)
50m Slam ball throws

2017-11-17

Thursday’s WOD 11/16/17

Thursday’s WOD 11/16/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP
400m Run

Then:
15-12-9
Power Snatch (95/65)
Sit Ups

THEN:
60 Double Unders
500m Row

Repeat (start over with 400m run)

1 Hour Class
Practice either Turkish Get Ups or Overhead Walking Lunges.
RDL
4 Rounds alternating A1 and A2

A. 10 RDLs AHAFA

Single Arm DB Press
8 Single Arm DB Press per side.

Rest 1 minute before returning to A.

Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP
400m Run

Then:
15-12-9
Power Snatch (95/65)
Sit Ups

THEN:
60 Double Unders
500m Row

Repeat (start over with 400m run)

2017-11-16

Wednesday’s WOD 11/15/17

Wednesday’s WOD 11/15/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
Buy in: 400m Carry (choose overhead sandbag or farmers carry)

20 min for Max Reps.

Push Ups
Pull Ups
Dips

Cash out: 400 Carry (whichever you didn’t do for your buy in)

30 minute cap.

1 Hour Class
Snatch Balance + Overhead Squat w/ 3 second pause
3 sets:
2 Snatch Balance + 1 Overhead Squat with 3 second pause

70-100% 1RM

Rest 2 minutes between sets.

Metcon (AMRAP – Reps)
Buy in: 400m Carry (choose overhead sandbag or farmers carry)

20 min for Max Reps.

Push Ups
Pull Ups
Dips

Cash out: 400 Carry (whichever you didn’t do for your buy in)

30 minute cap.

2017-11-15

Tuesday’s WOD 11/14/17

Tuesday’s WOD 11/14/17

30 Minute Class Workout
Metcon (Time)
For time:

12-9-6-9-12
Thruster (95/65)
Pull Up

Time Cap: 10 min.

Metcon (Time)
For time:
12-9-6-9-12
Row for Calories
Push Ups
KB Swings (70/55)

Time Cap: 10 minutes

1 Hour Class
18 minute EMOM, rotating:
1 – 4 Deadlift (80-85%)
2 – 30 Sec handstand hold
3 – 50m Sprint
Metcon (Time)
For time:

12-9-6-9-12
Thruster (95/65)
Pull Up

Time Cap: 10 min.

Metcon (Time)
For time:
12-9-6-9-12
Row for Calories
Push Ups
KB Swings (70/55)

Time Cap: 10 minutes

2017-11-14

Monday’s WOD 11/13/17

Monday’s WOD 11/13/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
6 rounds – 2 min work/2 min rest

AMRAP
7 Wall Balls (20/14)
7 Chest to Bar Pull Ups
7 Power Cleans (135/95)
7 Push Jerk (135/95)
6 Burpee Broad Jumps
7 DB Snatch, alternating (65/45)
Max Cal Row

Start each round where you left off the previous round.

1 Hour Class
Alternate A1/A2 for 4 rounds, then do a 5th round of squats
A1. 2 Back Squat with 2 sec pause (85-90%)

Rest 1 minute before A2

A2. 5+ Strict Dip (AHAFA)

Rest 1 minute before A1.

Metcon (AMRAP – Rounds and Reps)
6 rounds – 2 min work/2 min rest

AMRAP
7 Wall Balls (20/14)
7 Chest to Bar Pull Ups
7 Power Cleans (135/95)
7 Push Jerk (135/95)
6 Burpee Broad Jumps
7 DB Snatch, alternating (65/45)
Max Cal Row

Start each round where you left off the previous round.

2017-11-13

SOS 11/11/17

SOS 11/11/17

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)

Break up rounds however you’d like between partners.

2017-11-11

Friday’s WOD 11/10/17

Friday’s WOD 11/10/17

30 Minute Class Workout
Metcon (Time)
21-15-9

KB Swings (go heavy)
Burpees
Tire Flips

1 Hour Class
Metcon (Weight)
In 20 minutes, work up to a heavy set of:

1 Clean + Shoulder to overhead complex (Strict Press + Push Press + Push Jerk + Split Jerk)

OR

Work up to a heavy stone to platform.

Metcon (2 Rounds for weight)
15 minute EMOM

1 – 15m Yoke Carry or Zercher Carry @ ascending load
2 – 15m Standing hand over hand sled pull
3 – REST

Score:
Round 1 – weight on yoke carry/zercher carry
Round 2 – weight on sled pull

Metcon (Time)
21-15-9

KB Swings (go heavy)
Burpees
Tire Flips

2017-11-10

Thursday’s WOD 11/9/17

Thursday’s WOD 11/9/17

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

400m Run
20 Deadlifts (185/135)
40 ft. Handstand Walk

Recover for 2 minutes between rounds.

Time cap – 4 min per round.

For every 2 seconds you exceed your first round time, you must complete 1 burpee during your rest period.

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

400m Run
20 Deadlifts (185/135)
40 ft. Handstand Walk

Recover for 2 minutes between rounds.

Time cap – 4 min per round.

For every 2 seconds you exceed your first round time, you must complete 1 burpee during your rest period.

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

400m Run
20 Deadlifts (185/135)
40 ft. Handstand Walk

Recover for 2 minutes between rounds.

Time cap – 4 min per round.

For every 2 seconds you exceed your first round time, you must complete 1 burpee during your rest period.

1 Hour Class
7 minutes:

Option 1: Work on pistols

Option 2: Practice rope climbs or muscle ups.

2017-11-09

Wednesday’s WOD 11/8/17

Wednesday’s WOD 11/8/17

30 Minute Class Workout
Metcon (Time)
Run 800m
Rest 30 sec
Run 400m
Rest 30 sec
Run 200m
Rest 30 sec

Rest 3 minutes

Metcon (Time)
Push Sled 200m
Rest 30 sec
Push Sled 100m
Rest 30 sec
Push Sled 50m
Rest 30 sec.

Rest 3 minutes.

Metcon (Time)
OVH Carry (sandbag or barbell)

Carry 200m
Rest 30 sec
Carry 100m
Rest 30 sec
Carry 50m
Rest 30 sec.

1 Hour Class
Bench Press
In 15 minutes, complete as many reps as possible in 5 rounds.

Stop one rep short of failure in each set.

Men’s weight choices
135/185/225

Women’s weight choices
65/95/115

Metcon (Time)
Run 800m
Rest 30 sec
Run 400m
Rest 30 sec
Run 200m
Rest 30 sec

Rest 3 minutes

Metcon (Time)
Push Sled 200m
Rest 30 sec
Push Sled 100m
Rest 30 sec
Push Sled 50m
Rest 30 sec.

Rest 3 minutes.

Metcon (Time)
OVH Carry (sandbag or barbell)

Carry 200m
Rest 30 sec
Carry 100m
Rest 30 sec
Carry 50m
Rest 30 sec.

2017-11-08

Tuesday’s WOD 11/7/17

Tuesday’s WOD 11/7/17

30 Minute Class Workout
Metcon (Time)
5 rounds for time:

6 Shoulder to overhead (155/105)
9 Front Squat (155/105)
12 Bent Rows (155/105)
15 Burpee Box Jump Overs (24/20)

Time Cap: 16 minutes.

1 Hour Class
In 7 minutes, complete as many rounds of A1/A2 as possible. This is a warm up and skill practice. Don’t go overboard.

A1. 5 unbroken Overhead Squats w/ 2 second Pause (30-40% 1 RM)

A2. 50m Suitcase Carry (25m/side)

Deadlift
Alternate B1/B2 for 4 rounds.

B1. 4 Deadlifts @ 75-80%

Rest 4 minutes before B2.

Push Press
B2. 4+ Push Press @ 80+%

Rest 2 min before returning to B1.

Metcon (Time)
5 rounds for time:

6 Shoulder to overhead (155/105)
9 Front Squat (155/105)
12 Bent Rows (155/105)
15 Burpee Box Jump Overs (24/20)

Time Cap: 16 minutes.

2017-11-07

Monday’s WOD 11/6/17

Monday’s WOD 11/6/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
Alternate A1 + A2 for 3 rounds. (A1+A2 = 1 Round)

A1. 2 minute AMRAP
11 cal row buy in
Then AMRAP
5 Thrusters (135/95)
8 Chest to Bar pull up
13 Push Ups

Rest 2 min before A2

A2. 60 single under buy in

then AMRAP
5 power clean + jerk (135/95)
8 Toes to Bar
13 Wall Ball (20/14)

Rest 2 minutes before returning to A1.

Score is total Rounds + Reps

1 Hour Class
Clean and Jerk

6 sets of 3 Clean + Jerks @ 65-80%.

Go every 90 seconds.

Metcon (AMRAP – Rounds and Reps)
Alternate A1 + A2 for 3 rounds. (A1+A2 = 1 round)

A1. 2 minute AMRAP
11 cal row buy in
Then AMRAP
5 Thrusters (135/95)
8 Chest to Bar pull up
13 Push Ups

Rest 2 min before A2

A2. 60 single under buy in

then AMRAP
5 power clean + jerk (135/95)
8 Toes to Bar
13 Wall Ball (20/14)

Rest 2 minutes before returning to A1.

Score is total Rounds + Reps

Optional Strength Work
Back Squat w/ 3 sec pause
Alternate B1 / B2 for 4 rounds, then do a 5th set of B1.

B1. 2-3 Back Squats with 3 sec pause @ 80-85%.

Rest 2 minutes before B2.

Increase weight if moving well.

Metcon (Weight)
B2. 6+ Strict Dip @ AHAFA

Rest 2-3 min before B1.

2017-11-06

Friday’s WOD 11/3/17

Friday’s WOD 11/3/17

Metcon
Metcon (5 Rounds for time)
5 Rounds, each for time:
400m Run
6 Power Clean (205/135)
3 Front Squat (205/135)
6 Shoulder to Overhead (205/135)
3 Front Squat (205/135)

Recover for 2 minutes between rounds.

Time cap of 4 minutes per round.

Strength
Yoke Carry or Front Rack Carry
In 20 minutes work up to a heavy 15m carry. Add load each set. Aim for 6-8 carries max.
Metcon (No Measure)
15 minute EMOM
1. 15m Prowler Push
2. 15m Sled Pull
3. Rest
Metcon (Time)
1 or 2 rounds for time:
40m Farmers walk @ .75BW per hand
Run 400m
20 Push Ups
Run 400m
40m Farmers Walk

2017-11-03

Thursday’s WOD 11/2/17

Thursday’s WOD 11/2/17

30 Minute Class Workout
Metcon (2 Rounds for weight)
12 minute EMOM, rotating:
1. 50m Sled Push
2. 50m Farmers Carry
3. 50m Overhead Carry

Score is:
round 1 – sled push weight
round 2 – farmers carry weight
round 3 – OVH carry weight

Metcon (Time)
2 sets:

500m Row
Rest 30 sec
500m Row
Rest 30 sec
500m Row

Rest 4 minutes

Fitness
1 Snatch Grip Push Press + 3 Overhead Squat w. 3 second pause at bottom.

5 sets (1+3) @ 75-90% 1RM Snatch

Rest 2 minutes between sets.

Metcon (2 Rounds for weight)
18 minute EMOM, rotating:
1. 50m Sled Push
2. 50m Farmers Carry
3. 50m Overhead Carry

Score is:
round 1 – sled push weight
round 2 – farmers carry weight
round 3 – OVH carry weight

Metcon (Time)
3 sets:

500m Row
Rest 30 sec
500m Row
Rest 30 sec
500m Row

Rest 4 minutes

2017-11-02

Wednesday’s WOD 11/1/17

Wednesday’s WOD 11/1/17

30 Minute Class Workout
Metcon (Time)
A. 3 rounds:
21 KB Swings
15 Burpees
9 Stone to Shoulder (130/75) OR Power Cleans (185/135)

Time cap: 10 min

Recover 5 min before part B.

Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
50 Double Unders
10 DB Snatch, alternating arms (80/55)
Fitness
12 minute EMOM, rotating:
1. 5 Turkish Get Ups for quality
2. 10 Toes to Bar
3. 20 Sandbag walking lunges
RDL
Alternate A1/A2 for 4 rounds

A1. 5 RDL Deadlift @ 75-80%

Go straight to A2.

DB or Barbell Push Press
A2. 5+ DB or Bar Push Press @ 75%

Rest 2 min before returning to A1.

Metcon (Time)
A. 3 rounds:
21 KB Swings
15 Burpees
9 Stone to Shoulder (130/75) OR Power Cleans (185/135)

Time cap: 10 min

Recover 5 min before part B.

Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
50 Double Unders
10 DB Snatch, alternating arms (80/55)

2017-11-01

HALLOWEEN WOD 10/31/17

HALLOWEEN WOD 10/31/17

Fitness
Metcon (Time)
31 reps

(If you want to make it longer, do 10-31 reps or 10-31-17 reps)

Hammer Strikes (sledgehammers)
Air Squats
Lateral Hops (over-over =1)
Lunges – Overhead
Walking (55/35)
bOx Jumps (24/20)
Weighted sit ups (30/20)
knees to Elbows
burpEes
maNmakers (35/25)

2017-10-31

Mondays WOD 10/30/17

Mondays WOD 10/30/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
Alternate A1 & A2 for four intervals

Each section of movements unbroken.

A1. 3 minute AMRAP
5 power snatch (135/95)
8 bar facing burpees
50m sprint

Rest 2 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 3 minute AMRAP

5 thrusters (135/95)
8 chest to bar pull ups
13 calorie row

Rest 2 minutes before returning to A1.

If you wish to go longer, fo an additional round of A1 and A2.

Fitness
Warm Up
12 Minute EMOM
1 Power Clean + 1 Front Squat + 1 Jerk every 60 seconds.

65-85% 1RM C+J

Start at 65%, move up if moving well.

Back Squat w/ 3 sec pause
10 minutes to work up to a heavy 2-3 Back Squats with 3 sec pause @ 80-85%.

Rest 2 minutes before repeating.

Increase weight if moving well.

Metcon (AMRAP – Rounds and Reps)
Alternate A1 & A2 for four intervals

Each section of movements unbroken.

A1. 3 minute AMRAP
5 power snatch (135/95)
8 bar facing burpees
50m sprint

Rest 2 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 3 minute AMRAP

5 thrusters (135/95)
8 chest to bar pull ups
13 calorie row

Rest 2 minutes before returning to A1.

If you wish to go longer, fo an additional round of A1 and A2.

2017-10-30

SOS 10/28/17

SOS 10/28/17

Metcon (Time)
Partner WOD one partner working at a time.

Movement Miles

400m walking lunge
50 Air Squats
400m Farmers Carry
50 Push Ups
400m Tire Flips
50 Sledgehammers
400m Run
50 Pull Ups
400m Sled Push
50 Tire Jumps

2017-10-28

Friday’s WOD 10/27/17

Friday’s WOD 10/27/17

Fitness
Stone to Platform
In 20 minutes work up to a heavy set of 5 Stone to Platforms
Metcon (Weight)
10 minute EMOM:
5 KB Clean + 5 KB Push Press AHAFA
Metcon (4 Rounds for time)
Conditioning Option 1:

4 Rounds each for time:
4 Burpee Box Jumps (30/24)
8 Single Arm KB Snatch (right arm) (70/53)
4 Burpee Box Jump (30/24)
8 Single Arm KB Snatch (left arm)

Start a new round every 2 minutes.

Metcon (Time)
Option 2:
6 Rounds for time
50 Air Squat
25 Push Up
50 Double Unders

Time cap: 20 minutes.

2017-10-27

Thursday’s WOD 10/26/17

Thursday’s WOD 10/26/17

Fitness
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

2017-10-26

Wednesday’s WOD 10/25/17

Wednesday’s WOD 10/25/17

30 Minute Class Workout
Metcon (Time)
3 Rounds

Run 600
Rest 30 sec
Run 400
Rest 30 sec
Run 200
Rest 30 sec

Fitness
Bench Press
5 sets of 10 bench press @ 65-85% 1 RM.

Go every 90 seconds.

Move up in weight every 1-2 sets if moving well.

Snatch Grip Push Press + Overhead Squat
3 sets
2 Snatch Grip Push Press
2 Overhead Squat with 3 sec pause at bottom

75-85% 1RM

Rest 1-2 min between sets.

Metcon (Time)
3 Rounds

Run 600
Rest 30 sec
Run 400
Rest 30 sec
Run 200
Rest 30 sec

2017-10-25

Tuesday’s WOD 10/24/17

Tuesday’s WOD 10/24/17

30 Minute Class Workout
Metcon (Time)
For time:

60 Wall Balls (20/14)
40 Push Ups
20 Power Cleans (185/135)
40 V Ups
60 Air Squats

Time cap: 20 minutes.

Fitness
Metcon (5 Rounds for weight)
Rotate through A1-A5 for 3 rounds.

A1. 5 Deadlift (70-75%)
A2. 7+ Strict Dip AHAFA (as many as possible on last set)

Rest 1 min.

A3. 8/side Bulgarian Split Squat AHAFA
A4. 8+/side Single Arm DB Press (Tempo: 21X1)
A5. 10/side Single Arm DB Row AHAFA (tempo 1111)

Rest 1 min and repeat.

Metcon (Time)
For time:

60 Wall Balls (20/14)
40 Push Ups
20 Power Cleans (185/135)
40 V Ups
60 Air Squats

Time cap: 20 minutes.

2017-10-24

Monday’s WOD 10/23/17

Monday’s WOD 10/23/17

30 Minute Class Workout
Metcon (4 Rounds for reps)
A. 4 minute AMRAP
5 Thrusters (115/75)
7 lateral burpee over bar

Walk/Row for 3 minutes before part B.

B. 4 minute AMRAP
5 Squat Snatch (115/75)
15 Broad Jumps

Walk/Row for 3 minutes before part C.

C. 4 minute AMRAP
5 Overhead Squat (115/75)
100m Sprint

Walk Row for 3 minutes before part D.

D. 4 minute AMRAP
5 power Clean + Jerk (115/75)
20 Sit Ups

Fitness
Power Clean + Jerk
10 sets of 1 clean + 1 Jerk @ 65-80% 1RM.

Go every 60 seconds. Move up in weight every 1-2 sets if moving well.
Back Squat
4 rounds
2-3 Back squats with 4 second pause.
80-85%.

Rest 2 minutes before repeating.

Metcon (4 Rounds for reps)
A. 4 minute AMRAP
5 Thrusters (115/75)
7 lateral burpee over bar

Walk/Row for 3 minutes before part B.

B. 4 minute AMRAP
5 Squat Snatch (115/75)
15 Broad Jumps

Walk/Row for 3 minutes before part C.

C. 4 minute AMRAP
5 Overhead Squat (115/75)
100m Sprint

Walk Row for 3 minutes before part D.

D. 4 minute AMRAP
5 power Clean + Jerk (115/75)
20 Sit Ups

2017-10-23

SOS 10/21/17

SOS 10/21/17

Fitness
Metcon (Time)
Partner WOD – Everyone does all the running, one parter working at a time on the reps.

800m Run
50 Man Makers (45/25)
50 Pull Ups
400m Run
50 Air Squats
50 Push Ups
800m Run
50 Walking Lunges
50 Sledgehammers
400m Run
50 Sit Ups
50 Broad Jumps
800m Run

2017-10-21

Friday’s WOD 10/20/17

Friday’s WOD 10/20/17

30 Minute Class Workout
Metcon (4 Rounds for time)
Option 1:

4 rounds, each for time:

10 Tire Flips
10 Sledgehammer Swings
15 Broad Jumps
1 min rest

Metcon (Time)
Option 2:

3 Rounds for time

80 Double Unders
40 Wall Balls (20/14)
30 GHD Sit Ups
20 DB Snatch, alternating (70/45)
5 Muscle Ups (or 5 Ring Pull Ups + 5 Ring Dips)

Time Cap: 20 min.

Fitness
Double Overhand Deadlift
In 12 minutes, work up to a heavy single.
Mixed Grip Deadlift
In 8 minutes, work up to a heavy single.
Metcon (Weight)
18 minute EMOM, rotating minutes:

1 – 3 alternating Stone to Shoulder, ascending load
2 – Prowler Push – Build to a heavy 10m continuous push, ascending load.
3 – REST

Score is weight on prowler push.

Metcon (4 Rounds for time)
Option 1:

4 rounds, each for time:

10 Tire Flips
10 Sledgehammer Swings
15 Broad Jumps
1 min rest

Metcon (Time)
Option 2:

3 Rounds for time

80 Double Unders
40 Wall Balls (20/14)
30 GHD Sit Ups
20 DB Snatch, alternating (70/45)
5 Muscle Ups (or 5 Ring Pull Ups + 5 Ring Dips)

Time Cap: 20 min.

2017-10-20

Thursday’s WOD 10/19/17

Thursday’s WOD 10/19/17

Fitness
Metcon (AMRAP – Rounds and Reps)
A. 12 minute AMRAP

8 Strict Handstand Push Ups
12 KB Snatch (55/35)
16 Pistols, alternating

Rest 5 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 12 minute AMRAP

1-2-3-4-5-6, etc Manmakers (AHAFA)
100m Run

Rest 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 12 minute AMRAP

100m Sled Push/Drag
12 KB Swings (70/53)
12 KB Goblet Squats (70/53)

2017-10-19

Wednesday’s WOD 10/18/17

Wednesday’s WOD 10/18/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
A. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Wall Balls (20/14)
Pull Ups

Active recovery for 3 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Snatch (95/65)
30 Double Unders

Active recovery for 3 minutes before part C

Metcon (AMRAP – Rounds and Reps)
C. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Clean and Jerk (135/95)
V Ups

Fitness
Jerk
Build up to a heavy single for the day in 10 minutes.
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP

5 Turkish Get Ups + Strict Press + Overhead Squat
30 second L-sit Holds
50m Suitcase Carry (AHAFA)

Alternate sides each round

Metcon (AMRAP – Rounds and Reps)
A. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Wall Balls (20/14)
Pull Ups

Active recovery for 3 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Snatch (95/65)
30 Double Unders

Active recovery for 3 minutes before part C

Metcon (AMRAP – Rounds and Reps)
C. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Clean and Jerk (135/95)
V Ups

2017-10-18

Tuesday’s WOD 10/17/17

Tuesday’s WOD 10/17/17

30 Minute Class Workout
Metcon (AMRAP – Rounds)
30 minute EMOM

1 – 5 Thruster + 5 Pull Ups
2 – 5 Stones to Shoulder or Cleans
3 – 8 Calorie Row
4 – 5 Power Snatch + 5 Toes to Bar
5 – 5 Tire Flips + 5 Tire Jumps
6 – 10 KB Swings (70/53) + 50m Sprint

Choose barbell weight between these options (155/105) to(65/45)

Score is number of minutes out of 30 that you complete. Do not stop when you need a rest – just rest for the next minute and then continue.

Fitness
Bench Press
Alternate A1/A2 for 4 rounds

A1. Bench Press 4 @ 90% 4RM

Rest 3 minutes before A2.

Sumo Deadlift
A2. 3+ @ 85-90% 1RM

Rest 3 minutes before A1.

Metcon (AMRAP – Rounds)
30 minute EMOM

1 – 5 Thruster + 5 Pull Ups
2 – 5 Stones to Shoulder or Cleans
3 – 8 Calorie Row
4 – 5 Power Snatch + 5 Toes to Bar
5 – 5 Tire Flips + 5 Tire Jumps
6 – 10 KB Swings (70/53) + 50m Sprint

Choose barbell weight somewhere between these options (155/105) to (65/45)

Score is number of minutes out of 30 that you complete. Do not stop when you need a rest – just rest for the next minute and then continue.

2017-10-17

Monday’s WOD 10/16/17

Monday’s WOD 10/16/17

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

30 Bar Facing Burpees
20 Overhead Squats (135/95)
10 Ring Dips
10 Pull Ups

Metcon (Distance)
Intervals

Running Sprints

5 minutes:
30 seconds HARD work/30 seconds active rest

Rest 3 minutes

5 minutes:
30 seconds HARD work/30 seconds active rest

Fitness
Back Squat
Alternate A1 and A2 for 2 rounds.

A1. 5 @ 80% 1RM

Rest 2 minutes before A2.

Strict Press
A2. 5 @ 80% 1RM

Rest 2 min before A1.

Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP

30 Bar Facing Burpees
20 Overhead Squats (135/95)
10 Ring Dips
10 Pull Ups

Metcon (Distance)
Intervals

Running Sprints

5 minutes:
30 seconds HARD work/30 seconds active rest

Rest 3 minutes

5 minutes:
30 seconds HARD work/30 seconds active rest

2017-10-16

Friday’s WOD 10/13/17

Friday’s WOD 10/13/17

Metcon
Metcon (Weight)
In 15 minutes work up to a heavy 15m farmers carry.

Aim for 4-6 carries max.

Metcon (Time)
1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

21 DB Push Press
21 Burpees

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

15 DB Push Press
15 Burpees

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

9 DB Push Press
9 Burpees

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

Strength
Back Squat 4RM
Build to a 4RM for the day in 20 minutes.
Strict Press 4RM
Build to a 4RM Strict Press for the day in 15 minutes.
Seated Single Arm DB Press
C2. 10 Seated Single Arm DB Press per side.

Rest 1-2 min before returning to C1.

Single Leg DB Stiff legged Deadlift
Alternate C1/C2 for 4 Rounds

C1. 10 Single leg DB stiff legged deadlift per side.

Rest 1 min before C2.

2017-10-13

Thursday’s WOD 10/12/17

Thursday’s WOD 10/12/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
A. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Power Snatch (75/55)
Wall Ball (20/14)

Rest 4 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55
Burpee Broad Jump
KB Swing (70/53)

Active Recovery for 4 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Front Squat (135/95)
Sit Ups

Fitness
Single Arm KB Row
Alternate A1/A2 for 3 rounds:

A1. 10 Single Arm KB Row/side

AHAFA

Rest 2 minutes before A2.

Single Arm DB Bench Press
A2. 10 Single Arm DB Bench Press/side

AHAFA.

Rest 2 min before A1.

Metcon (AMRAP – Reps)
A. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Power Snatch (75/55)
Wall Ball (20/14)

Rest 4 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55
Burpee Broad Jump
KB Swing (70/53)

Active Recovery for 4 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Front Squat (135/95)
Sit Ups

2017-10-12

Wednesday’s WOD 10/11/17

Wednesday’s WOD 10/11/17

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

30 Double Unders
5 KB Complex (1 Turkish Getup + 1 OH Squat + 1 Strict/Push Press)

Metcon (Weight)
Sled Sprints – you choose Push or Pull. Go AHAFA.

25m Sled Sprint
Rest 1 minute
50m Sled Sprint
Rest 2 minutes
75m Sled Sprint
3 minute rest
100m Sled Sprint
4 minute rest
75m Sled Sprint
3 minute rest
50m Sled Sprint
2 minute rest
25m Sled Sprint

Fitness
Clean + Jerk
2 C+J @ 65%. Go every 90 seconds.
7 rounds.

Increase weight every 1-2 sets if moving well.

Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP

30 Double Unders
5 KB Complex (1 Turkish Getup + 1 OH Squat + 1 Strict/Push Press)

Metcon (Weight)
Sled Sprints – you choose Push or Pull. Go AHAFA.

25m Sled Sprint
Rest 1 minute
50m Sled Sprint
Rest 2 minutes
75m Sled Sprint
3 minute rest
100m Sled Sprint
4 minute rest
75m Sled Sprint
3 minute rest
50m Sled Sprint
2 minute rest
25m Sled Sprint

2017-10-11

Tuesday’s WOD 10/10/17

Tuesday’s WOD 10/10/17

30 Minute Class Workout
Metcon (Time)
For time:

5 Stone to Shoulder
10 Thrusters (135/95)
5 Stone to Shoulder
20 Box Jumps (24/20)
10 Thrusters
5 Stone to Shoulder
30 Push Ups
20 Box Jumps
10 Thrusters
5 Stone to Shoulder
40 KB Swings (70/53)
30 Push Ups
20 Box Jumps
10 Thrusters
5 Stone to Shoulder
50 Sledge Hammers
40 KB Swings
30 Push Ups
20 Box Jumps
10 Thrusters 5 Stone to Shoulder

Time Cap: 30 Minutes

Fitness
Strict Press
Alternate A1/A2 for 4 rounds

A1. 5 Strict Press @ 90% 5RM

Rest 3 min before A2.

Sumo Deadlift
A2. 3-4 Sumo Deadlift @ 80-85%.

Rest 3 min before A1.

Metcon (Time)
For time:

5 Stone to Shoulder
10 Thrusters (135/95)
5 Stone to Shoulder
20 Box Jumps (24/20)
10 Thrusters
5 Stone to Shoulder
30 Push Ups
20 Box Jumps
10 Thrusters
5 Stone to Shoulder
40 KB Swings (70/53)
30 Push Ups
20 Box Jumps
10 Thrusters
5 Stone to Shoulder
50 Sledge Hammers
40 KB Swings
30 Push Ups
20 Box Jumps
10 Thrusters 5 Stone to Shoulder

Time Cap: 30 Minutes

2017-10-10

Monday’s WOD 10/9/17

Monday’s WOD 10/9/17

30 Minute Class Workout
Metcon (Distance)
“The Midwestern” Intervals

Row/Bike (mix as wanted)
3 Rounds:

8 sets of 30 sec work/30 sec recovery (still moving)
Rest 4 minutes between rounds

Score is total distance.

Fitness
Overhead Squat
50 reps for quality and controlled tempo.

Sets of 10 unbroken reps @ 30-40% 1RM.

7 minute time cap.

Metcon (Weight)
Alternate B1 and B2 for 4 rounds.

B1. 6 Strict Dips @ AHAFA.

Move directly into B2.

Metcon (AMRAP – Reps)
Strict Wide Grip Pull Ups (Failure -1)

Stop one rep short of failure. Score is total reps.

Rest 2 minutes before returning to B1.

Metcon (Distance)
“The Midwestern” Intervals

Row/Bike (mix as wanted)
3 Rounds:

8 sets of 30 sec work/30 sec recovery (still moving)
Rest 4 minutes between rounds

Score is total distance.

2017-10-09

SOS 10/7/17

SOS 10/7/17

Fitness
Metcon (AMRAP – Reps)
As many cards as possible in 40 minutes:

Hearts – Wallball Shots (20/14)
Spades – KB Swings (53/35)
Diamonds – Box Jumps (24/20)
Clubs – Deadlifts (135/95)

Facecards = 10 Reps
Aces = 11 Burpees
Joker = 400m

2017-10-07

Friday’s WOD 10/6/17

Friday’s WOD 10/6/17

Strongman
Metcon (Weight)
In 15 minutes, build to a heavy 15m Yoke Carry.

Start at moderate weight and increase load each set.

6-8 carries max.

Metcon (2 Rounds for weight)
15 minute EMOM, rotating:
1 – 15m OVH Carry @ ascending load
2 – 15m Standing hand over hand sled pull
3 – Rest

Score:
Round 1 – OVH Carry weight
Round 2 – Sled Pull weight

Metcon (Time)
For Time:

12 Axle Deadlifts (275/185)
12 Pull Ups
15m Prowler Push
250m Run
9 Axle Deadlifts
9 Pull Ups
15m Prowler Push
250m Run
6 Axle Deadlifts
3 Pull Ups
15m Prowler Push
250 Run

2017-10-06

Thursday’s WOD 10/5/17

Thursday’s WOD 10/5/17

30 Minute Class Workout
Metcon (3 Rounds for time)
23 minute Cap

A. 2x 100m light jog

B. 3 rounds

100m sprint
30 seconds recovery
100m sprint
30 sec recovery
100m sprint

Rest 3 minutes before next round.

Record your time for each 3-interval round.

Fitness
Snatch
Perform 3 waves of 3 sets, as follows:

Wave #1:
3 snatch @ 75%
2 snatch @ 77%
1 snatch @ 80%

Wave #2:
3 Snatch @77%
2 Snatch @ 80%
1 Snatch @ 83%

Wave #3:
3 Snatch @ 80%
2 Snatch @ 83%
1 Snatch @ 85%

Go every 60 seconds. Drop bar between reps on each set.

Record Finishing weight.

Behind the Neck Split Jerk
6 sets:
1 Behind Neck Split Jerk – 2 second pause in receiving position

Start between 65% and 80%, and increase weight every 1-2 sets if moving well.

Metcon (AMRAP – Reps)
Bench Press

Attempt to get 50 reps for quality. Do all in sets of at least 5 unbroken reps.

70% 1RM

Time Cap: 7 minutes.

Metcon (Time)
L-Sit

Accumulate as long a total hold time as possible in a 5 minute window.

Metcon (3 Rounds for time)
23 minute Cap

A. 2x 100m light jog

B. 3 rounds

100m sprint
30 seconds recovery
100m sprint
30 sec recovery
100m sprint

Rest 3 minutes before next round.

Record your time for each 3-interval round.

2017-10-05

Wednesday’s WOD 10/4/17

Wednesday’s WOD 10/4/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
A. 6 minute AMRAP
5 Cleans (155/105)
8 Toes to Bar
13 Wall Balls (20/14)

Active Recovery 5 min before part B.

Metcon (AMRAP – Rounds and Reps)
B. 6 minute AMRAP
5 Power Clean (155/105)
8 Handstand Push Ups
13 Wall Balls (20/14)

Active Recovery 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 6 Minute AMRAP
5 Hang Clean (155/105)
8 RDL (155/105)
13 Wall Balls (20/14)
Fitness
Clean + Front Squat + Jerk
10 Rounds
1 Clean + 1 Front Squat + 1 Jerk

Go every 90 seconds.

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

Metcon (AMRAP – Rounds and Reps)
A. 6 minute AMRAP
5 Cleans (155/105)
8 Toes to Bar
13 Wall Balls (20/14)

Active Recovery 5 min before part B.

Metcon (AMRAP – Rounds and Reps)
B. 6 minute AMRAP
5 Power Clean (155/105)
8 Handstand Push Ups
13 Wall Balls (20/14)

Active Recovery 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 6 Minute AMRAP
5 Hang Clean (155/105)
8 RDL (155/105)
13 Wall Balls (20/14)

2017-10-04

Tuesday’s WOD 10/3/17

Tuesday’s WOD 10/3/17

30 Minute Class Workout
Metcon (AMRAP – Rounds)
30 Minute EMOM, rotating:

1 – 5 DB Thrusters + 5 Pull Ups
2 – 8 Broad Jumps + 8 KB Swings (70/53)
3 – 10 Cal Row
4 – 10 DB Snatch (5 each arm) + 5 Toes to Bar
5 – 5 Burpees + 25m Sled Push
6 – 50m Sprint

Score is how many minutes you are able to complete total (do not count any minutes you rest)

Metcon (AMRAP – Rounds)
48 Minute EMOM, rotating:

1 – 5 DB Thrusters + 5 Pull Ups
2 – 8 Broad Jumps + 8 KB Swings (70/53)
3 – 10 Cal Row
4 – 10 DB Snatch (5 each arm) + 5 Toes to Bar
5 – 5 Burpees + 25m Sled Push
6 – 50m Sprint

Score is how many minutes you are able to complete total (do not count any minutes you rest)

Fitness

2017-10-03

Monday’s WOD 10/2/17

Monday’s WOD 10/2/17

30 Minute Class Workout
Metcon (4 Rounds for time)
4 Rounds, each for time.

10 Parallette Push Ups
15 Strict Pull Ups
20 Box Jumps (24/20)
25 KB Swings (53/35)
8 Stone to Shoulder (125/75)

Rest 1:1 (work:rest) between rounds.

Fitness
Back Squat (2×5)
2 Rounds of A1 and A2.

A1. 5 Back Squats @ 80% 1RM.

Rest 2 min before A2.

Strict Press (2×5)
5 Strict Press @ 80% 1RM

Rest 2 minutes before returning to A1.

Metcon (4 Rounds for time)
4 Rounds, each for time.

10 Parallette Push Ups
15 Strict Pull Ups
20 Box Jumps (24/20)
25 KB Swings (53/35)
8 Stone to Shoulder (125/75)

Rest 1:1 (work:rest) between rounds.

2017-10-02

SOS 9/30/17

SOS 9/30/17

Fitness
Metcon (Time)
Partner WOD
30 Clean (155/100)
60 Toes to Bar
60 Box Jumps (24/20)
60 Ring Dips
60 DB Push Press (40/30)
120 Double Unders
30 Thrusters (155/100)
60 Pull Ups
60 Burpees
200m Overhead Walking Lunge (45/25# plate)

2017-09-30

Friday’s WOD 9/29/17

Friday’s WOD 9/29/17

30 Minute Class Workout
Metcon (Weight)
15 minute EMOM
Minute 1 – 15m Prowler Push @ ascending load
Minute 2 – 15m Sled Pull @ ascending load
Minute 3 – REST
Metcon (Weight)
10 rounds:
In one minute complete a 40m sprint.
Next minute: 8 KB Swings (53/35)
Strongman
Stone to Platform (5 reps per set.)
In 15 minutes work up to a heavy set of 5 stone to platforms.
Metcon (Weight)
15 minute EMOM
Minute 1 – 15m Prowler Push @ ascending load
Minute 2 – 15m Sled Pull @ ascending load
Minute 3 – REST
Metcon (Weight)
10 rounds:
In one minute complete a 40m sprint.
Next minute: 8 KB Swings (53/35)
Strength
Snatch with 2 sec Pause (8×1)
1 Snatch EMOM for 8 minutes.

2 second pause in receiving position.

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

Power Clean (7×3)
3 Power Cleans EMOM for 7 minutes.

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

Metcon (Weight)
15 minute EMOM
Minute 1 – 15m Prowler Push @ ascending load
Minute 2 – 15m Sled Pull @ ascending load
Minute 3 – REST
Metcon (Weight)
10 rounds:
In one minute complete a 40m sprint.
Next minute: 8 KB Swings (53/35)

2017-09-29

Wednesday’s WOD 9/28/17

Wednesday’s WOD 9/28/17

30 Minute Class Workout
Metcon (3 Rounds for reps)
A. 8 minute AMRAP
5 Squat Snatch (115/75)
10 Toes to Bar
15 Air Squat

Active Recovery 2 minutes before part B.

B. 8 Minute AMRAP
5 Tire Flips
10 Pull Ups
15 Box Jumps (24/20)

Active Recovery 2 minutes before part C.

C. 8 minute AMRAP
5 Deadlift (205/145)
10 Push Ups

Score is AMRAP for each section.

2017-09-28

Wednesday’s WOD 9/27/17

Wednesday’s WOD 9/27/17

30 Minute Class Workout
Metcon (Time)
For time:
1000m Row
40 Push Jerk (115/75)
40 Front Squat (115/75)
500m Row
20 Push Jerk (115/75)
20 Front Squat (115/75)

Time Cap: 18 minutes.

Use barbell or sandbag.

Fitness
DB Bench Press (4 sets, 12 reps)
12 DB Bench Press (AHAFA)

2 minutes rest before moving to B2.

Bent Over Row
B2. 12 Barbell Bent Row @ AHAFA.

Rest 2 minutes before B1.

4 Rounds total of B1 and B2.

Metcon (Time)
For time:
1000m Row
40 Push Jerk (115/75)
40 Front Squat (115/75)
500m Row
20 Push Jerk (115/75)
20 Front Squat (115/75)

Time Cap: 18 minutes.

Use barbell or sandbag.

2017-09-27

Tuesday’s WOD 9/26/17

Tuesday’s WOD 9/26/17

30 Minute Class Workout
5 : Metcon (Time)
5 rounds for time:

400m Run
7 Stone Complex (1 stone to shoulder (130/75) + 1 burpee box jump (24/20))

Time Cap: 30 minutes.

Fitness
Sumo Deadlift (5 @ 75-80%)
In 15 minutes, build to a heavy set of 5.

Rest 3 minutes before repeating.

2017-09-26

Monday’s WOD 9/25/17

Monday’s WOD 9/25/17

30 Minute Class Workout
Metcon (Time)
Heavy 17.5

10 Rounds for time:

9 Thrusters (125/85)
35 Double Unders

Time Cap: 20 min.

Fitness
Power: Power Clean + Front Squat (8x(1+1))
8 rounds. Go every 75 seconds.

1 Power Clean + 1 Front Squat

Start at 65%. Increase weight every 1-2 sets.

Back Squat
Alternate A1 and A2 for 3 rounds.

A1 – 5 Back Squats (80% 1RM)

Rest 2 minutes before A2.

Strict Press
A2 – 5 Strict Press (80%)

Rest 2 minutes before returning to A1.
Total of 3 rounds.

Metcon (Time)
Heavy 17.5

10 Rounds for time:

9 Thrusters (125/85)
35 Double Unders

Time Cap: 20 min.

2017-09-25

SOS 9/23/17

SOS 9/23/17

Fitness
Metcon (Time)
“HUMAN RACK”

Groups of 3.

Everyone run 800.

Then: Two people hold the bar as the human rack. One person get in position and begin squats. When that partner needs a break, switch places with one of the partners acting as the rack. Bar cannot touch the ground at any point in the workout.

100 back squats (40-50% of 1RM)
80 burpees
60 front squats
40 burpees

Bar can NOT touch the ground. Penalty for dropping is 5 burpees per person that DO NOT count towards WOD.

Human Rack.

2017-09-23

Friday’s WOD 9/22/17

Friday’s WOD 9/22/17

Strongman
15m Farmers Carry
In 20 minutes, build to a heavy, continuous 15m Farmers Carry.

4-6 Carries, maximum.

Metcon (Weight)
10 minute EMOM

1 Clean + 1 Push Press OR 1 Push Jerk @ AHAFA

Metcon (Time)
For time:
Ladder 10 down to 1:
Stone to Shoulder (130/75)
Burpee
Strength
4RM Back Squat
In a 20 minute window build to a 4 RM Back Squat

Rest 3-4 minutes between attempts.

4RM Strict Press
In 15 minutes, build to a 4RM Strict Press.

Rest 3-4 minutes between attempts.

Single Leg KB Deadlift
3 rounds (alternating with next movement)
10 single leg KB Deadlift per side. Rest 1 minute before next section.
Standing Single Arm DB Press
10 Single Arm DB Presses per side.

Rest 1-2 minutes before returning to KB Deadlift. 3 rounds.

Metcon (Time)
Run 3200m for time.

2017-09-22

Thursday’s WOD 9/21/17

Thursday’s WOD 9/21/17

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

100m Sprint
6 Handstand Push Ups
9 KB Swings (70/53)

5 minute active recovery (walk/row/assault bike)

Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP

12 cal row or bike
18 DB Snatch, alternating (50/35)
24 Burpees

5 minute active recovery.

Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP
12 Single Arm DB Overhead Walking Lunge (55/35) alternate arm each round.
18 Wall Ball (20/14)
36 Double Unders
Fitness
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP

100m Sprint
6 Handstand Push Ups
9 KB Swings (70/53)

5 minute active recovery (walk/row/assault bike)

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP

12 cal row or bike
18 DB Snatch, alternating (50/35)
24 Burpees

5 minute active recovery.

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
12 Single Arm DB Overhead Walking Lunge (55/35) alternate arm each round.
18 Wall Ball (20/14)
36 Double Unders

2017-09-21

Wednesday’s WOD 9/20/17

Wednesday’s WOD 9/20/17

30 Minute Class Workout
Metcon (Time)
50 KB Clusters with 1 second pause overhead.

For quality, in sets of at least 5 unbroken reps @ 30-40% 1RM.

Time Cap: 5 minutes.

Metcon (AMRAP – Reps)
Turkish Get Up

In a 5 minute window, accumulate as many high quality reps as you can. Alternate sides on each rep.

Metcon (AMRAP – Reps)
Handstand walk – See how far you can go in 20 seconds.

Then, for the next 5 minutes, do as many unbroken sets of half your 20 second distance as possible.

Mod: Handstand Holds for 20 seconds.

Metcon (Weight)
6x50m Sled Sprints (alternating push and pull)
Fitness
Metcon (Time)
50 KB Clusters with 1 second pause overhead.

For quality, in sets of at least 5 unbroken reps @ 30-40% 1RM.

Time Cap: 5 minutes.

Metcon (AMRAP – Reps)
Turkish Get Up

In a 5 minute window, accumulate as many high quality reps as you can. Alternate sides on each rep.

Metcon (AMRAP – Reps)
Handstand walk – See how far you can go in 20 seconds.

Then, for the next 5 minutes, do as many unbroken sets of half your 20 second distance as possible.

Mod: Handstand Holds for 20 seconds.

Bench Press
B1. 10 Bench Press @ AHAFA.

Rest 2 minutes before B2.

Barbell Bent Row
B2. 10 Barbell Bent Row @ AHAFA.

Rest 2 minutes before B1.

4 Rounds total of B1 and B2.

Metcon (Weight)
6x50m Sled Sprints (alternating push and pull)

2017-09-20

Tuesday’s WOD 9/19/17

Tuesday’s WOD 9/19/17

30 Minute Class Workout
Metcon (Time)
Amanda 45

13-11-9-7-5
Ring Dips
Squat Snatch (135/95)

Time Cap: 20 minutes

Fitness
Metcon (Time)
Amanda 45

13-11-9-7-5
Ring Dips
Squat Snatch (135/95)

Time Cap: 20 minutes

Metcon (2 Rounds for weight)
Alternate A1/A2 for 4 rounds:

A1. 5 Sumo Deadlift @ 75-80%
Rest 2 minutes

A2. 16 Back Rack Walking Lunge (8/side) @ AHAFA

Rest 1 minute before returning to A1.

Score is: Round 1 – heaviest weight on sumo deadlift.

Round 2 – weight of heaviest walking lunge set.

Metcon (Time)
Run or Row 1600m for time.

2017-09-19

Monday’s WOD 9/18/17

Monday’s WOD 9/18/17

30 Minute Class Workout
Metcon (Time)
“Bar Fight”

For time:
20 sandbag over bar (with a partner – 20 reps per person)
30 Clean + Jerks (185/115)
40 Toes to Bar
50 Pull Ups

Time Cap: 15 minutes.

Fitness
Hang Power Snatch (Knee)
15 minute EMOM

1 Hang Power Snatch from the knee every 60 seconds.

Start at 65%, increase weight every 1-2 sets if all lifts successful.

Back Squat
5 @ 90%5RM

Rest 3-5 minutes between sets.

4 rounds.

Strict Weighted Dips
10 reps @ AHAFA

Rest 2 minutes between rounds.

4 Rounds total.

Metcon (Time)
“Bar Fight”

For time:
20 sandbag over bar (with a partner – 20 reps per person)
30 Clean + Jerks (185/115)
40 Toes to Bar
50 Pull Ups

Time Cap: 15 minutes.

2017-09-18

SOS 9/16/17

SOS 9/16/17

Fitness
Metcon (Time)
Partner WOD

800m sandbag run (1 bag per group)

every time the bag hits the ground or you switch to the other partner, each partner does:
15 push ups
15 jump squats

10x 50m sled push sprints, each partner complete 5 as fast as you can

800m – 1 partner farmer carry
1 partner slamball toss
Partners must stay together.

Optional finish:
50 sledgehammers
50 pull ups

2017-09-16