Thursday’s WOD 6/22/17

Thursday’s WOD 6/22/17

30 Minute Class Workout
Metcon (Time)
5 rounds for time:
30 double unders
6 power clean and jerks (135/95)

Time cap: 15 min.

Fitness
Clean + Jerk
12 sets of 1 rep every 45-60 seconds. 65-85%
Metcon (AMRAP – Reps)
16 minute EMOM:
Minute 1: 3 back squats 80%
Minute 2: 3 back squats 80%
(on minute 13, do as many reps as possible. This is your score.)
Minute 3: Hand over hand sled pull
Minute 4: REST
Metcon (Time)
5 rounds for time:
30 double unders
6 power clean and jerks (135/95)

Time cap: 15 min.

2017-06-22

Wednesday’s WOD 6/21/17

Wednesday’s WOD 6/21/17

30 Minute Class Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Fitness
Metcon (No Measure)
15 minute EMOM, alternating:
Minute 1 – 7 Thrusters (40-70%)
Minute 2 – 15 bent rows
Minute 3 – REST
Deadlift
4 sets of 6 reps. @ 75%

Rest 3-4 minutes between sets.

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2017-06-21

Tuesday’s WOD 6/20/17

Tuesday’s WOD 6/20/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
Option 1:
15 minute AMRAP
5 Ring Dips
5 Pull Ups
5 Handstand Push Ups or Push Press

Option 2:
15 minute EMOM (all movements each minute)
5 Ring Dips
5 Pull Ups
5 Handstand Push Ups

Fitness
Power Snatch 12×2
2 Power Snatches every 75 seconds. 12 rounds.

Start at 65%.

Metcon (Weight)
Alternate between A1 and A2. 4 rounds.

A1. 6 Overhead Squat @ 75%
A2. 8/side Single Arm Standing DB Press (AHAFA)

Rest 2 minutes before returning to A1.

Metcon (AMRAP – Rounds and Reps)
Option 1:
15 minute AMRAP
5 Ring Dips
5 Pull Ups
5 Handstand Push Ups or Push Press

Option 2:
15 minute EMOM (all movements each minute)
5 Ring Dips
5 Pull Ups
5 Handstand Push Ups

2017-06-20

Monday’s WOD 6/19/17

Monday’s WOD 6/19/17

30 Minute Class Workout
Metcon (Distance)
5 continuous minutes on rower at varying rates of exertion (scale of 1-10):

5 rounds
30 sec at RPE 4 (moderate)
20 sec at RPE 6 (moderately hard)
10 sec at RPE 9 (very very hard)

Rest 2 min

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
10 deadlifts (225/155)
10 pull ups
10 wall balls (20/14)

Rest 4 minutes.

Metcon (Distance)
6 minutes:
35 wall balls (20/14)
Max distance row with remaining time.
Fitness
Metcon (Weight)
Deadlifts or Rack Pulls

1 every 30 seconds for 10 rounds.

Start at 70% and increase weight. Do not exceed 80%.

Metcon (Distance)
5 continuous minutes on rower at varying rates of exertion (scale of 1-10):

5 rounds
30 sec at RPE 4 (moderate)
20 sec at RPE 6 (moderately hard)
10 sec at RPE 9 (very very hard)

Rest 2 min

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
10 deadlifts (225/155)
10 pull ups
10 wall balls (20/14)

Rest 4 minutes.

Metcon (Distance)
6 minutes:
35 wall balls (20/14)
Max distance row with remaining time.

2017-06-19

SOS 6/17/17

SOS 6/17/17

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)

2017-06-17

Friday’s WOD 6/16/17

Friday’s WOD 6/16/17

Strongman
Farmers Carry (15m carry – 6 sets max)
In 20 minutes build to heavy 15m Farmers Carry
Metcon (Weight)
15 minute EMOM
Minute 1: 15m sled push
Minute 2: 15m sled pull
Minute 3: rest

add load each round.

score is final weight.

Metcon (Time)
3 rounds for time:
15 double KB walking lunges
15 double KB snatches
15 double KB push presses
Fitness
Metcon (No Measure)
Run 45 sec Walk 15 sec for 5 minutes
1 minute of arm circles and leg swings

2x20m high knees (run back)
2x20m butt kicks (run back)
2x20m skipping (run back)
2x20m high skipping
(run back)

Alternate 15 sprint, 30 sec job for 4 rounds.

Round 1: 60% effort for sprint
Round 2: 70%
Round 3: 80%
Round 4: 85%

Metcon (6 Rounds for time)
6x 400m run

(See notebook for detailed instructions on this run. It is NOT just a 6×400!!!!!)
Metcon (AMRAP – Rounds and Reps)
Optional Finisher:
10min AMRAP
9 sit ups
12 push ups
15 wall balls (20/14)

2017-06-16

Thursday’s WOD 6/15/17

Thursday’s WOD 6/15/17

30 Minute Class Workout
Metcon (No Measure)
24 minute EMOM
Minute 1: 8 DB overhead squat
Minute 2: 15 double unders
Minute 3: 8 deadlifts @ 70% 1RM
Minute 4: 8 DB strict press
Minute 5: 8 DB row (each side)
Minute 6: Rest
Fitness
Metcon (No Measure)
30 minute EMOM
Minute 1: 8 DB overhead squat
Minute 2: 15 double unders
Minute 3: 8 deadlifts @ 70% 1RM
Minute 4: 8 DB strict press
Minute 5: 8 DB row (each side)
Minute 6: Rest

2017-06-15

Wednesday’s WOD 6/14/17

Wednesday’s WOD 6/14/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
16 minute EMOM alternating minutes
Minute 1: 3 back squats (75% 1RM)
Minute 2: 3 back squats (75% 1 RM)
Minute 3: Max reps wide grip pull ups AMRAP
Minute 4: 30 sec row (or rest if necessary)

Score is total pull up reps

Metcon (Time)
21-15-19 (SPRINT)
Power Clean + Jerk (95/65)
Toes to Bar

10 minute time cap.

Fitness
Clean and Jerk (12 sets of 1 (65-80%) )
Metcon (AMRAP – Reps)
16 minute EMOM alternating minutes
Minute 1: 3 back squats (75% 1RM)
Minute 2: 3 back squats (75% 1 RM)
Minute 3: Max reps wide grip pull ups AMRAP
Minute 4: 30 sec row (or rest if necessary)

Score is total pull up reps

Metcon (Time)
21-15-19 (SPRINT)
Power Clean + Jerk (95/65)
Toes to Bar

10 minute time cap.

2017-06-14

Tuesday’s WOD 6/13/17

Tuesday’s WOD 6/13/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
4 rounds of:

In 3 minutes:
500m row
then in remaining time AMRAP
10 thrusters (95/65)
10 bar facing burpees

Rest 3 minutes between rounds

Start each round with the row.

score is total reps.

Fitness
Metcon (AMRAP – Reps)
4 rounds of:

In 3 minutes:
500m row
then in remaining time AMRAP
10 thrusters (95/65)
10 bar facing burpees

Rest 3 minutes between rounds

Start each round with the row.

score is total reps.

Optional Supplemental Work
Bench Press (5 sets of 5-8 reps)
Military Press (5 sets of 5-8 reps)
Metcon (Time)
200 double unders (or single unders)

2017-06-13

Monday’s WOD 6/12/17

Monday’s WOD 6/12/17

30 Minute Class Workout
Metcon (Weight)
Alternate for 4 rounds:
A1 – 6 back squats @ 75% 1RM
A2 – 16 standing single arm DB press (8 each side) AHAFA
rest 1 minute before returning to A1
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
5 pull ups
10 push ups
15 air squats
Fitness
10 min EMOM – power cleans x3
3 power cleans every 90 seconds

10 sets.

65%+ of 1RM

Metcon (Weight)
Alternate for 4 rounds:
A1 – 6 back squats @ 75% 1RM
A2 – 16 standing single arm DB press (8 each side) AHAFA
rest 2 minutes before returning to A1
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
5 pull ups
10 push ups
15 air squats

2017-06-12

SOS 6/10/17

SOS 6/10/17

Fitness
Metcon (Time)
With a Partner:
500m row
50 double unders
40 abmat sit ups
30 medball cleans (20/14)
500m row
50 push ups
40 kb swings (53/35)
30 box jumps (24/20)
500m row
50 burpees
40 pull ups
30 goblet squats (53/35)
500m row
50 double unders
40 abmat sit ups
30 medball cleans (20/14)

2017-06-10

Friday’s WOD 6/9/17

Friday’s WOD 6/9/17

Fitness
Metcon (Time)
Jog 400m to warm up.

Then:

4 rounds of 15 sec sprint, 30 sec jog.

Round 1: 60% effort for sprint
Round 2: 70% effort
Round 3: 80% effort
Round 4: 90% effort.

REST 3 minutes.

Run 2 miles for time.

Metcon (No Measure)
Optional Finisher/Extra Work:

50 alternating pistols for time.

In 10 minutes find 5RM Back Squat

In 10 minutes find 1RM strict weighted chin up.

2017-06-09

Thursday’s WOD 6/8/17

Thursday’s WOD 6/8/17

30 Minute Class Workout
Metcon (Time)
50 Pull ups for time

5 minute time cap.

Metcon (Time)
21-15-9
Tire flips
Burpee tire jumps

15 minute time cap.

Fitness
Metcon (AMRAP – Reps)
Squat Snatch – as many REPS as possible in 5 minutes.
(70% of 1RM from Monday)
Metcon (AMRAP – Reps)
Squat Clean + Jerk

As many REPS as possible in 5 minutes @ 70% of 1RM.

Metcon (Time)
50 Pull ups for time

5 minute time cap.

Metcon (Time)
21-15-9
Tire flips
Burpee tire jumps

15 minute time cap.

2017-06-08

Wednesday 6/7/17

Wednesday 6/7/17

30 Minute Class Workout
Metcon (No Measure)
15 minute EMOM, alternating:
Minute 1: 25 m Farmers Carry (HEAVY!)
Minute 2: 25 KB Swings
Minute 3: 25m hand over hand sled rope pull

Record weights used in comments section.

Fitness
Metcon (Weight)
Build to 1RM for a strict overhead press.
Metcon (Weight)
Build to 1RM for Deadlift.
Metcon (No Measure)
15 minute EMOM, alternating:
Minute 1: 25m Farmers Carry (HEAVY!)
Minute 2: 25 KB Swings
Minute 3: 25m hand over hand sled rope pull

Record weights used in comments section.

2017-06-07

Tuesday’s WOD 6/6/17

Tuesday’s WOD 6/6/17

30 Minute Class Workout
Metcon (Time)
5 rounds for time:
12 deadlifts (155/105)
9 hang power cleans
6 shoulder to overhead
3 thrusters
Fitness
Metcon (Time)
5 rounds for time:
12 deadlifts (155/105)
9 hang power cleans
6 shoulder to overhead
3 thrusters
Metcon (3 Rounds for reps)
5 minute time cap:
max unbroken strict push ups.

Rest and repeat 3 times in 5 minutes.

Record max reps each set.

Metcon (Time)
5 minute time cap:
300 Double unders (or single unders)

2017-06-06

Monday’s WOD 6/5/17

Monday’s WOD 6/5/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
30 dips
30 pull ups
30 toes to bar
Fitness
Metcon (Weight)
In 20 minutes build to 1RM Snatch.
Metcon (Weight)
In 20 minutes, build to 1 RM Clean + Jerk
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:

30 dips
30 pull ups
30 toes to bar

2017-06-05

SOS 6/3/17

SOS 6/3/17

Fitness
Metcon (Time)
Run 400
50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettleball Swings (35/26)
50 Steps walking lunge
50 Knees to Elbows
50 Push Press (45/35)
50 Back extension
50 Wallballs (20/14)
50 Burpees
50 Double unders
Run 400

2017-06-03

Friday’s WOD 6/2/17

Friday’s WOD 6/2/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
15/11 cal row/bike
15 burpees
15 KB swings (53/35)

Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
500m row
30 double unders
10 power clean + jerks (115/75)
Strongman
Metcon (Weight)
STRENGTH
A. In 12 minutes, work up to a heavy single of double overhand Axle bar deadlift.
Metcon (Weight)
B. In 8 minutes work up to a heavy single of mixed grip axle bar deadlift.
Metcon (No Measure)
CONSISTENCY
15 minute EMOM, rotating.

1- 15m Stone Carry
2- Double KB Snatch
3- REST

Metcon (Distance)
CONDITIONING
Tabata Prowler Push

8 sets of 20 sec work, 10 sec rest.

Fitness
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
15/11 cal row/bike
15 burpees
15 KB swings (53/35)

Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
500m row
30 double unders
10 power clean + jerks (115/75)

Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
200m run
8 DB snatches (55/40)
8 pull ups.

2017-06-02

Thursday’s WOD 6/1/17

Thursday’s WOD 6/1/17

30 Minute Class Workout
Metcon (No Measure)
8 minute EMOM, alternating:
1 – 8 handstand push ups
2 – 10 pistols

REST 4 minutes

9 minute EMOM, alternating:
1- 10 ring dips
2 – 10 GHD sit ups
3 – 10 pull ups

Fitness
Metcon (2 Rounds for weight)
1 set of A1 and A2 for 4 rounds.

A1. Front Squat
1×5 @90% of 3 RM
1×4 @ 95%
1×3 @ 97%
1×1 @ AHAFA

Rest 3 minutes before A2.

A2. Bench Press (% from 3RM)

1×7 @ 80%
1×5 @ 85%
1×3 @ 90%
1×5 @ AHAFA

Metcon (No Measure)
8 minute EMOM, alternating:
1 – 8 handstand push ups
2 – 10 pistols

REST 4 minutes

9 minute EMOM, alternating:
1- 10 ring dips
2 – 10 GHD sit ups
3 – 10 pull ups

2017-06-01

Wednesday’s WOD 5/31/17

Wednesday’s WOD 5/31/17

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

2 rounds of:
Row for Cal (30/20)
60 single unders
30 wall balls (20/14)

THEN

3 rounds:
8 power snatches (75/55)
8 box jump overs (24/20
8 toes to bar

THEN, in remaining time, AMRAP:
8 thrusters (75/55)
8 pull ups
8 bar facing burpees

SCORE is rounds and reps from last section.

Fitness
Metcon (No Measure)
A. Row progressively harder for 6 minutes.

B. Perform one practice round (70-80% effort)
10 calorie row
20 single unders
10 wall balls (20/14)
8 power snatches (75/55)
8 box jump overs (24/20)
8 toes to bar
8 thrusters (75/55)
8 pull ups
8 bar facing burpees

Rest 5 minutes, then move on to the next section.

Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP

2 rounds of:
Row for Cal (30/20)
60 single unders
30 wall balls (20/14)

THEN

3 rounds:
8 power snatches (75/55)
8 box jump overs (24/20
8 toes to bar

THEN, in remaining time, AMRAP:
8 thrusters (75/55)
8 pull ups
8 bar facing burpees

SCORE is rounds and reps from last section.

2017-05-31

Tuesday’s WOD 5/30/17

Tuesday’s WOD 5/30/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
Do A1 and A2 three times, total.

A1. 90 second AMRAP
6 deadlifts (225/155)
8 burpee box jump overs (24/20)

REST 90 seconds before A2

A2. 90 second AMRAP
15m sprint
8 wall balls (20/14)
8 sit ups

REST 90 seconds before going back to A1.

Fitness
Metcon (Weight)
20 minute EMOM

1 Deadlift on the minute.

Perform in 2 waves.
First wave: start at 65% and increase weight every 1-2 sets. Build no higher than 85% of 1RM.

2nd wave: reduce weight by 10-15%, then build back up to as heavy as form allows with remaining sets.

Metcon (AMRAP – Rounds and Reps)
Do A1 and A2 three times, total.

A1. 90 second AMRAP
6 deadlifts (225/155)
8 burpee box jump overs (24/20)

REST 90 seconds before A2

A2. 90 second AMRAP
15m sprint
8 wall balls (20/14)
8 sit ups

REST 90 seconds before going back to A1.

2017-05-30

Memorial Day – Murph

Memorial Day – Murph

Fitness
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

2017-05-29

SOS 5/27/17

SOS 5/27/17

Performance
Metcon (Time)
100 WallBalls (20/14)

100 Box Jumps Overs (24/20)

80 Pull-Ups

80 SlamBalls (30/20)

60 Hand Release Push-Ups

60 Hang Squat Cleans (115/75#)

40 Burpees

40 Shoulder to Overhead (115/75#)

Run 400m (both partners together)

*One partner working at a time

2017-05-27

Friday’s WOD 5/26/17

Friday’s WOD 5/26/17

30 Minute Class Workout
Metcon (Time)
9 Power Snatches (135/95)
9 Ring Dips
9 Pull Ups
7 Power Snatches
7 Ring Dips
7 Pull Ups
5 Power Snatches
5 Ring Dips
5 Pull Ups
3 Power Snatches
3 Ring Dips
3 Pull Ups

Rest 8 minutes

Timecap 12 minutes

Strongman
Metcon (Weight)
STRENGTH:
In 20 minutes,work up to a heavy 15m farmers carry.
Start at moderate weight and add load each set. Aim for 4-6 sets max.
Metcon (No Measure)
CONSISTENCY:
15 min rotating EMOM:
1) 15m OVH carry
2) 15m Standing hand over hand sled pull
3) REST

Increase load on each movement every set.

Put your scores (weights) in the comments.

Metcon (Time)
CONDITIONING

3 rounds for time:
24/18 cal assault bike or row
6 axle bar deadlifts (330/220)

Fitness
Metcon (Time)
9 Power Snatches (135/95)
9 Ring Dips
9 Pull Ups
7 Power Snatches
7 Ring Dips
7 Pull Ups
5 Power Snatches
5 Ring Dips
5 Pull Ups
3 Power Snatches
3 Ring Dips
3 Pull Ups

Rest 8 minutes

Timecap 12 minutes

Metcon (Time)
3 rounds for time:
Row for Calories (30/20)
20 GHD sit ups (parallel)
10 Strict Handstand Push Ups

Time Cap 15 minutes.

2017-05-26

Thursday’s WOD 5/25/17

Thursday’s WOD 5/25/17

Fitness
Metcon (Time)
10 rounds for time:
9 Thrusters (95/65)
35 Double Unders

2017-05-25

Wednesday’s WOD 5/24/17

Wednesday’s WOD 5/24/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
20 min AMRAP:
Run 400m
Max rep squats with your body weight on the barbell.
Fitness
Metcon (Weight)
20 minute EMOM: 3 Push Press or Push Jerk

Perform the reps in 2 waves:
1st wave (rounds 1-10): start at 65% and increase weight every 1-2 rounds.

2nd wave (rounds 11-20): reduce weight by 10-15% and build back up with remaining sets.

Metcon (AMRAP – Reps)
20 min AMRAP:
Run 400m
Max rep squats with your body weight on the barbell.

2017-05-24

Tuesday’s WOD 5/23/17

Tuesday’s WOD 5/23/17

30 Minute Class Workout
Metcon (Weight)
20 minute EMOM, alternating unbroken sets:
Min 1: 10 ring dips
Min 2: 5 deadlifts (HEAVY!)
Min 3: 10 burpee box jumps
Min 4: Easy row
Fitness
Metcon (Weight)
Rotate through 1 set of each movement for 4 rounds.
A1. Bench Press (% from 3RM)
7 @ 85%
5 @ 90%
3 @ 95%
5 @ AHAFA

Rest 2 minutes before going to A2.

A2. 20m Arm over arm standing sled pull (AHAFA)

Metcon (Weight)
20 minute EMOM, alternating unbroken sets:
Min 1: 10 ring dips
Min 2: 5 deadlifts (HEAVY!)
Min 3: 10 burpee box jumps
Min 4: Easy row

2017-05-23

Monday’s WOD 5/22/17

Monday’s WOD 5/22/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
Total of 3 rounds of A1 and A2:

A1: 3 minute AMRAP
30 KB Swings (AHAFA)
10 Thrusters (95/65)
Rest 2 minutes before A2

A2. 3 minute AMRAP
10 Pull Ups
10 Overhead Squats (95/65)
Rest 2 minutes before going back to A1.

Fitness
Metcon (Weight)
A1. Clean and Jerk
2 reps, every 75 seconds – 16 rounds.

1st wave (sets 1-8): start at 65% and increase weight every 1-2 sets. Do not go above 85%.

2nd wave (sets 9-16): Reduce weight by 10-15% and build back up as heavy as form allows with remaining sets.

Metcon (AMRAP – Rounds and Reps)
Total of 3 rounds of A1 and A2:

A1: 3 minute AMRAP
30 KB Swings (AHAFA)
10 Thrusters (95/65)
Rest 2 minutes before A2

A2. 3 minute AMRAP
10 Pull Ups
10 Overhead Squats (95/65)
Rest 2 minutes before going back to A1.

2017-05-22

SOS 5/20/17

SOS 5/20/17

Fitness
Metcon (Time)
Partner Workout:
1 partner works, 1 partner rests.

1000m Row
100 Walking lunge
400m Sled pull
100 Power cleans
1000m Row
100 Burpees over bar
400m Sled pull
100 Air squats
1000m Row

2017-05-20

Friday’s WOD 5/19/17

Friday’s WOD 5/19/17

30 Minute Class Workout
Metcon (Time)
For time:
9 Deadlifts (265/185)
9 Ring Dips
12 Deadlifts
6 Ring Dips
15 Deadlifts
3 Ring Dips

REST 10 minutes

Metcon (Time)
For time:

12 Front Squats (135/95)
3 Push Jerks (135/95)
15 Front Squats
6 Push Jerks
9 Front Squats
9 Push Jerks
6 Front Squats
15 Push Jerks
3 Front Squats
21 Push Jerks

Strongman
Metcon (Weight)
In 20 minutes work up to a heavy single of Clean + Shoulder to Overhead Complex
(Shoulder Press + Push Press + Push Jerk + Split Jerk)
Metcon (Weight)
12 minute EMOM, alternating:
Minute 1 – 1 double overhand deadlift @ 90%
Minute 2 – 10m stone carry @ ascending load
Metcon (Time)
3 rounds for time:
10 burpee box jumps (24/20)
20m double KB front rack carry (2×70/2×55)
10 burpee box jumps
20m double KB duck walk (2×70/2×55)
45 sec between rounds

2017-05-19

Thursday’s 5/18/17

Thursday’s 5/18/17

Fitness
Dirty 30 (Time)
30 Air Squats
30 Box Jumps 24/20
30 Sit Ups
30 KB Swings 55/40
30 Burpees
30 Pull Ups
30 Wall Balls 20/16

2017-05-18

Wednesday’s WOD 5/17/17

Wednesday’s WOD 5/17/17

30 Minute Class Workout
Metcon (Time)
Run 800
then:
21-15-19
Deadlifts (225/185)
Push ups

Then:
Run 800

Performance
Metcon (Weight)
Snatch – go every 75 seconds for 16 rounds. 2 snatches each round.

Perform as 2 waves.
First 8 sets – start at 65% and move up on weight every 1-2 rounds. Build no higher than 85%.

Second 8 sets – Reduce weight by 10-15%, then build back up each round.

Metcon (Time)
Run 800
then:
21-15-19
Deadlifts (225/185)
Push ups

Then:
Run 800

2017-05-17

Tuesday’s WOD 5/16/17

Tuesday’s WOD 5/16/17

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

Minute 1 – 10 Thrusters
Minute 2 – 10 Power Snatch
Minute 3 – 20 Push ups
Minute 4 – REST or easy row

Performance
Metcon (Weight)
Rotate through 1 set of each movement for 4 rounds.

A1.
1×7 RDL @ 85%
1×5 RDL @ 90%
1×4 RDL @ 95%
1×7 RDL @ AHAFA

A2. 4x20m Sled Push @ AHAFA

A3. 4×12 Single Arm DB Row

Rest 2 minutes before returning to next round of A1.

Metcon (Weight)
20 minute EMOM, alternating unbroken sets.

Minute 1 – 10 Thrusters
Minute 2 – 10 Power Snatch
Minute 3 – 20 Push ups
Minute 4 – REST or easy row

2017-05-16

Monday’s WOD 5/15/17

Monday’s WOD 5/15/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP
30 Sledgehammers
60 KB Swings
20 Seldgehammers
40 KB Swings
10 Sledgehammers
20 KB Swings

4 minute Recovery (walk, easy row, etc.)

Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP

10 Calorie Row
10 Overhead Squats (115/75)
12 Calorie Row
12 Overhead Squats
14 Cal Row
14 Overhead Squats
etc.

4 minute recovery.

Metcon (AMRAP – Rounds and Reps)
4 minute AMRAP

25m Sprint
10 Slam balls
20 situps

Performance
Metcon (Weight)
New round every 90 seconds.

12 rounds
3 Clean + Jerk each round.

Perform as two waves. First 6 rounds, start at 65% and move up every 1-2 rounds if moving well. Build to no higher than 85% 1 RM.

Last 6 rounds: Reduce weight by 10-15% and build back again with remaining rounds.

Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP
30 Sledgehammers
60 KB Swings
20 Seldgehammers
40 KB Swings
10 Sledgehammers
20 KB Swings

4 minute Recovery (walk, easy row, etc.)

Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP

10 Calorie Row
10 Overhead Squats (115/75)
12 Calorie Row
12 Overhead Squats
14 Cal Row
14 Overhead Squats
etc.

4 minute recovery.

Metcon (AMRAP – Rounds and Reps)
4 minute AMRAP

25m Sprint
10 Slam balls
20 situps

2017-05-15

Friday’s WOD 5/12/17

Friday’s WOD 5/12/17

30 Minute Class Workout
Metcon (Time)
3 rounds for time:
30 calorie row
25 wall balls (20/14)
20 pull ups
5 power clean + jerks (155/105)

20 minute time cap.

Strongman
Metcon (2 Rounds for weight)
A. Double Overhand Deadlift – in 12 minutes work up to a heavy single.

B. Mixed Grip Deadlift – In 8 minutes, work up to a heavy single.

Metcon (Weight)
15 minute EMOM, rotating minutes:

Minute 1 – 3 alternating stone to shoulder – ascending load
Minute 2 – Sled pull. Build to a heavy 10m continuous pull.
Minute 3 – REST (add load)

Metcon (Time)
3 rounds for time:
6 Double KB Push press
15m Farmers Walk
8 Double KB Front Squats
15m Farmers Walk
6 Double KB Clean + Jerks.

Try to go unbroken.
45 seconds of rest between rounds.

2017-05-12

Thursday’s WOD 5/11/17

Thursday’s WOD 5/11/17

30 Minute Class Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Performance
Metcon (Weight)
EMOM 9 minutes

5 Front Squat @ 85%
8 Deadlift @ 75%
4 Front Squat @ 90%
6 Deadlift @ 80%
Rest
3 Front Squat @ 90%
4 Deadlift @ 85%
4 Front Squat AHAFA
6 Deadlift AHAFA

2017-05-11

Wednesday’s WOD 5/10/17

Wednesday’s WOD 5/10/17

Fitness
CrossFit Games Open 17.3 (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

2017-05-10

Tuesday’s WOD 5/9/17

Tuesday’s WOD 5/9/17

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

50m sprint
10 weighted walking lunges
30 sec plank hold

4 minute recovery (walk, easy row, etc)

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
5 pull ups
10 push ups
15 air squats
Performance
Metcon (Weight)
16 rounds, new round starts every 75 seconds.

2 bench press every round.

Perform this in two waves.
First 8 sets, start at 65% and move up every 1-2 sets. Go no higher than 85% 1RM.
Second 8 sets, reduce weight by 10-15% and add weight as you can with remaining reps.

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP

50m sprint
10 weighted walking lunges
30 sec plank hold

4 minute recovery (walk, easy row, etc)

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
5 pull ups
10 push ups
15 air squats

4 minute recovery

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
20 calorie row
10 deadlifts (225/155)
10 bar facing burpees

2017-05-09

Monday’s WOD 5/8/17

Monday’s WOD 5/8/17

30 Minute Class Workout
Metcon (4 Rounds for reps)
Tabata This: (20 sec work, 10 sec rest. 8 rounds of each exercise.)

1 – Bent row (barbell)
2 – Sit ups
3 – Air squats
4 – KB swings

Performance
Metcon (Weight)
Rotate through 1 set of each for 4 rounds.

A1. 6 Strict Press (80-85% of 3RM)

Rest 1 minute before A2.

A2. 15m Arm over arm standing sled pull @ AHAFA

Rest 1 minute before returning to A1.

Metcon (4 Rounds for reps)
Tabata This: (20 sec work, 10 sec rest. 8 rounds of each exercise.)

1 – Bent row (barbell)
2 – Sit ups
3 – Air squats
4 – KB swings

2017-05-08

SOS 5/6/17

SOS 5/6/17

Fitness
Metcon (Time)
50 Air squats
10 Burpees
40 V-ups
10 Burpees
30 Lunges
10 Burpees
20 DB Thrusters
10 Burpees
10 Pushups
10 Burpees
20 DB Thrusters
10 Burpees
20 Lunges
10 Burpees
40 V-ups
10 Burpees
50 Air squats

2017-05-06

Friday’s WOD 5/5/17

Friday’s WOD 5/5/17

30 Minute Class Workout
Metcon (Time)
3 rounds for time.

Choose a heavy weight, but one you can do unbroken.

8 hang power cleans (185/135)
16 handstand push ups
24 wall balls (20/14)
Rest 1 minute

Rest 5 minutes before moving on to next part.

Metcon (Time)
21-15-9
Assault bike calories (or row)
Chest to bar pull ups
Strongman
Metcon (Weight)
In 20 minutes, build to a heavy 15m overhead carry.

Aim for 6-8 carries max.

Metcon (Weight)
10 minute alternating EMOM:
Minute 1 – 15m prowler push
Minute 2 – 15m sled pull

Start at moderately challenging load and add a little each minute. These are SPRINTS.

Metcon (Time)
5 rounds for time, new round starts every 2 minutes:
6 shoulder to overhead (175/120)
Row for calories (12/9)

2017-05-05

Thursday’s WOD 5/4/17

Thursday’s WOD 5/4/17

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

Men – 50lb dumbbells
Women – 35 lb dumbbells

2 rounds of:
50 ft weighted walking lunge
16 toes to bar
8 DB power cleans

then 2 rounds of:
50 ft. weighted walking lunges
16 pull ups
8 DB power cleans

(alternate between toes to bar and pull ups every 2 rounds.

2017-05-04

Wednesday’s WOD 5/3/17

Wednesday’s WOD 5/3/17

30 Minute Class Workout
Metcon (Time)
Run or Row 3200m for time.
Performance
Metcon (Weight)
Alternat A1 and A2.

A1. Strict Press, rest 2 minutes before A2.
1×5 @ 85%
1×4 @87%
1×3 @ 90%
1×5 @ AHAFA

A2. Deadlift. Rest 3 minutes before going back to A1.
1×8 @ 75%
1×6 @ 80%
1×4 @ 85%
1×8 @ AHAFA

Metcon (Time)
Run or Row 3200m for time.

2017-05-03

Tuesday’s WOD 5/2/17

Tuesday’s WOD 5/2/17

30 Minute Class Workout
Metcon (No Measure)
20 minute EMOM, alternating:
Minute 1 – 10 reps pistols
Minute 2 – 10 reps Russian DL
Minute 3 – 10 ring dips
Minute 4 – Rest or easy row

Do all sets unbroken.

Performance
Metcon (No Measure)
20 minute EMOM, alternating:
Minute 1 – 10 reps pistols
Minute 2 – 10 reps Russian DL
Minute 3 – 10 ring dips
Minute 4 – Rest or easy row

Do all sets unbroken.

Metcon (Weight)
Rotate through:
A1: Backsquat
1×8 @ 80%
1×6 @ 85%
1×4 @ 90%
1×8 @ AHAFA

A2: 4x15m Arm over arm standing sled pull

Rest 2 minutes, then go back to next set of A1.

2017-05-02

Monday’s WOD 5/1/17

Monday’s WOD 5/1/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
50 single under jump ropes
25 wall balls (20/14)
15 pull ups

5 min recovery (walk, easy row, etc)

Metcon (AMRAP – Rounds and Reps)
10 min AMRAP

10 overhead squats (115/75)
25 sit ups
25 cal row

Performance
Metcon (Weight)
EMOM 20
1 Clean + Jerk every minute

Start @ 65%.

Perform the reps in 2 waves. Minutes 1-12, move up weight every 1-2 sets if moving well and build to no higher than 85%.

Minute 13-20: take weight down by 10-15% and build back up to as heavy as form allows for the remaining reps.

Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
50 single under jump ropes
25 wall balls (20/14)
15 pull ups

5 min recovery (walk, easy row, etc)

Metcon (AMRAP – Rounds and Reps)
10 min AMRAP

10 overhead squats (115/75)
25 sit ups
25 cal row

2017-05-01

SOS 4/29/17

SOS 4/29/17

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

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 (35/25)

2017-04-29

Friday’s WOD 4/28/17

Friday’s WOD 4/28/17

30 Minute Class Workout
Metcon (No Measure)
20 minute EMOM, rotating minutes:

Minute 1: 10 calorie row
Minute 2: 10 toes to bar + 10 burpees
Minute 3: 30 double unders
Minute 4: 10m DB overhead walking lunges (50/35)

Fitness
Metcon (No Measure)
20 minute EMOM, alternating minutes:
Minute 1 – 15 calorie row
Minute 2 – 5 DB thrusters (50/35) + 5 pull ups
Metcon (No Measure)
20 minute EMOM, rotating minutes:

Minute 1: 10 calorie row
Minute 2: 10 toes to bar + 10 burpees
Minute 3: 30 double unders
Minute 4: 10m DB overhead walking lunges (50/35)

Strength
Metcon (Time)
A. In 20 minutes, work up to a heavy set of 5 stone to platforms.

B. 15 minute EMOM, rotating minutes.
Min 1 – 15m Farmers Carry
Min 2 – 5 KB Snatch
Min 3 – REST

C. For time:
10-8-6-4-2
DB ground to overhead (55/40)
Burpees

2017-04-28

Thursday’s WOD 4/27/17

Thursday’s WOD 4/27/17

Fitness
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

2017-04-27

Wednesday’s WOD 4/26/17

Wednesday’s WOD 4/26/17

30 Minute Class Workout
Run/Pushups Test (Time)
A. In 8 minutes, find max push ups.

In remaining time, choose one option:
Option 1 – Row 5000 m
Option 2 – Run 2 miles

Fitness
Row/Run Test (Time)
Option 1: Row 5000m
Option 2: Run 2 miles
Chin up/Push up Test (2 Rounds for reps)
A. In a 10 minute window, find 3RM for weighted strict chin up.
B. in 10 minute window, find max push ups.
(Take breaks as needed.)
Chin up/Push up Test (2 Rounds for reps)
A. In a 10 minute window, find 3RM for weighted strict chin up.
B. in 10 minute window, find max push ups.
(Take breaks as needed.)

2017-04-26

Tuesday’s WOD 4/25/17

Tuesday’s WOD 4/25/17

30 Minute Class Workout
Strength Test (short) (3 Rounds for weight)
A. In 10 minutes, find your 3RM back squat.

B. In 10 minutes, find your 3RM strict press.

C. In 10 minutes, find your 3RM deadlift.

Strength Test (3 Rounds for weight)
A. In 20 minutes, find 3RM Back Squat.

B. In 15 minutes, find 3RM Strict Press.

C. In 20 minutes, find 3RM Deadlift.

Fitness

2017-04-25

Monday’s WOD 4/24/17

Monday’s WOD 4/24/17

Warm-up
Metcon (No Measure)
This is VERY important today!

70% effort

10 calorie row
10 double unders
10 wall balls (20/14)
8 power snatches
8 box jump overs (24/20)
8 toes to bar
8 thrusters
8 pull ups
8 bar facing burpees

Rest 5 minutes then move on to the test.

Fitness
Lactate Threshold Test (AMRAP – Rounds and Reps)
21 minutes total time cap:

A. (7 minute time cap)
3 rounds:
30/24 calorie row
60 double unders
30 wall balls (20/14)

THEN, immediately –

B. 7 minute time cap
6 rounds of:
8 power snatches (75/55)
8 box jump overs (24/20)
8 toes to bar

THEN, in remaining time:

C. AMRAP
8 thrusters (75/55)
8 pull ups
8 bar facing burpees

Score is your AMRAP from part C.

2017-04-24

SOS 4/22/17

SOS 4/22/17

Fitness
Metcon (Time)
100 Jump Rope singles
90 Air squats
800m Run
70 Abmat sit ups
60 KB swings (55/40)
50 Walking lunges
400m Run
30 Push ups
20 Pull ups
10 Burpees
100 Jump Rope singles

2017-04-22

Friday’s WOD 4/21/17

Friday’s WOD 4/21/17

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

50 Wall balls (20/14)
30 KB swings (40/25)
40 Wall balls
30 KB swings (55/40)
30 Wall balls
30 KB swings (70+/55)
20 Wall balls
Max Reps KB swing As Heavy as Form Allows

Strength
Metcon (3 Rounds for time)
In 20 minutes work up to a heavy 15m Overhead Carry.

Aim for 6-8 carries max.

15 minute EMOM, rotating.
Min 1: 15m overhead carry
Min 2: 15m sled pull
Min 3: rest

THEN:

4 rounds for time
15m prowler push @ heavy load
2 legless rope climbs (or 15 dead hang pull ups)
4 cleans (185/125)

Performance
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP

50 Wall balls (20/14)
30 KB swings (40/25)
40 Wall balls
30 KB swings (55/40)
30 Wall balls
30 KB swings (70+/55)
20 Wall balls
Max Reps KB swing As Heavy as Form Allows

2017-04-21

Thursday’s WOD 4/20/17

Thursday’s WOD 4/20/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 min:
55 deadlifts (225/155)
55 wall balls (20/14)
55 calorie row
55 push ups
Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 min:
55 deadlifts (225/155)
55 wall balls (20/14)
55 calorie row
55 push ups
Metcon (Weight)
Bench Press
5×5 As heavy as form allows.

2017-04-20

Wednesday’s WOD 4/19/17

Wednesday’s WOD 4/19/17

30 Minute Class Workout
Metcon (No Measure)
24 minute EMOM
Minute 1 – 5 Thrusters + 5 Chest to bar pull ups
Minute 2 – 10 calorie row
Minute 3 – 5 power snatches + 5 toes to bar (or 10 sit ups)
Minute 4 – 100m sprint

Choose barbell weight between 135/95 and 65/45.

Performance
Metcon (No Measure)
40 minute EMOM
Min 1 – 5 Thrusters + 5 Chest to bar pull ups
Minute 2 – 10 calorie row
Minute 3 – 5 power snatches + 5 toes to bars (or 10 sit ups)
Minute 4 – 100m sprint

Choose a barbell weight somewhere between 135/95 and 65/45.

2017-04-19

Tuesday’s WOD 4/18/17

Tuesday’s WOD 4/18/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 overhead squats (95/65)
30 Double Unders

REST 5 minutes

6 minute AMRAP
7 burpee box jumps (24/20)
5 power clean + jerks (115/75)

Performance
Metcon (Calories)
Rowing Test

Warm up
4 rounds: 1 minute on, 1 minute off
Rounds 1 & 2 – low rate (<24 spm)
Rounds 3 & 4 – medium rate (24-28 spm)

Test:
5 minutes for maximum calories

Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 overhead squats (95/65)
30 Double Unders

REST 5 minutes

6 minute AMRAP
7 burpee box jumps (24/20)
5 power clean + jerks (115/75)

2017-04-18

Monday’s WOD 4/17/17

Monday’s WOD 4/17/17

30 Minute Class Workout
Metcon (Time)
27-21-15-9
KB Swings
Dips (ring or static)

Go heavy on the KB swings. Suggested weights: 75/55

Performance
Metcon (Weight)
Back Squat
Rest 2-4 minutes between sets.
5 @ 80-85%
3 @ 85-90%
1 @ 90-95%
Max Reps @ 85%
Metcon (Time)
27-21-15-9
KB Swings
Dips (ring or static)

Go heavy on the KB swings. Suggested weights: 75/55

2017-04-17

Saturday’s SOS 4/15/17

Saturday’s SOS 4/15/17

Performance
Metcon (Time)
Partner Workout:

Row 1000 (break up however you want)

Then 3 rounds, one partner working at at time:

35 KB Swings
25 Burpees
20 Pull Ups
30 Lunges
50 Sit ups
400m Run together

2017-04-15

Friday’s WOD 4/14/17

Friday’s WOD 4/14/17

30 Minute Class Workout
Metcon (Time)
20 minute AMRAP:
10-20-30 reps of:
DB box step overs (24/18)(50/35 lb)
Double Unders (2x reps – 20, 40, 60)
DB ground to overhead (50/35)
Assault bike for calories
DB overhead walking lunge (50/35)
Row for calories
DB thrusters (50/35)
Strength
Metcon (Weight)
In 20 minutes, work up to a heavy 15m farmers carry. Add load each set. Aim for 4-6 carries, max.
Metcon (Weight)
18 minute EMOM, alternating minutes
1) 3 alternating stone to shoulder – ascending load
2) 10m Sled Pull
3) REST
Metcon (Time)
3 rounds for time:
12 double KB snatch
12 burpee box jump (24/20)
12 double KB front rack walking lunges
Row for calories (12/9)
12 double KB push presses
Performance
Metcon (No Measure)
10 minute EMOM
Minute 1: 5 to 15 calorie row
Minute 2: 200m sprint
Metcon (Time)
20 minute AMRAP:
10-20-30 reps of:
DB box step overs (24/18)(50/35 lb)
Double Unders (2x reps – 20, 40, 60)
DB ground to overhead (50/35)
Assault bike for calories
DB overhead walking lunge (50/35)
Row for calories
DB thrusters (50/35)

2017-04-14

Thursday’s WOD 4/13/17

Thursday’s WOD 4/13/17

30 Minute Class Workout
Metcon (Time)
2 rounds for time:
200 jump ropes (singles)
25 Overhead Squats (135/95)
25 Ring rows
Run 800
Performance
Metcon (No Measure)
9 minute EMOM, alternating:
Minute 1: 10 DB Overhead Walking Lunges (50/35)
Minute 2: 10 calorie row
Minute 3: 30 double unders
Metcon (Time)
2 rounds for time:
200 jump ropes (singles)
25 Overhead Squats (135/95)
25 Ring rows
Run 800

2017-04-13

Wednesday’s WOD 4/12/17

Wednesday’s WOD 4/12/17

30 Minute Class Workout
Metcon (Time)
100m Sled push (sprint)
100m sled pull (sprint)
8 rounds
Performance
Metcon (Weight)
15 minutes:
9 rounds
1 power clean + 1 front squat

Start @ 65%, move up weight if lifts successful.

Metcon (Time)
100m Sled push (sprint)
100m sled pull (sprint)
8 rounds

2017-04-12

Tuesday’s WOD 4/11/17

Tuesday’s WOD 4/11/17

30 Minute Class Workout
Metcon (Weight)
5 rounds (1 minute work, 3 minutes rest)
12 deadlifts
9 hang power cleans
6 push jerks
Max possible bar facing burpees
Performance
Metcon (Weight)
5 rounds (1 minute work, 3 minutes rest)
12 deadlifts
9 hang power cleans
6 push jerks
Max possible bar facing burpees
Metcon (AMRAP – Reps)
9 minute EMOM, alternating:
Minute 1: 10 back squats
Minute 2: 10 strict press
Minute 3: 1 round max pullups (as many as you can do without coming off bar)

2017-04-11

Monday’s WOD 4/10/17

Monday’s WOD 4/10/17

30 Minute Class Workout
Metcon (3 Rounds for reps)
6 minute AMRAP
3-6-9-12-15-18, etc
Thrusters (95/65)
Barbell Bent Row

REST 3 MINUTES

6 minute AMRAP
3-6-9-12-15-18, etc
Power Clean + Jerk (135/95)
Sit Ups

REST 3 MINUTES

6 minute AMRAP
3-6-9-12-15-18, etc.
Deadlift (225/155)
Box Jump Over (24/20)

Performance
Metcon (3 Rounds for reps)
6 minute AMRAP
3-6-9-12-15-18, etc
Thrusters (95/65)
Barbell Bent Row

REST 3 MINUTES

6 minute AMRAP
3-6-9-12-15-18, etc
Power Clean + Jerk (135/95)
Sit Ups

REST 3 MINUTES

6 minute AMRAP
3-6-9-12-15-18, etc.
Deadlift (225/155)
Box Jump Over (24/20)

Metcon (Weight)
12 minute EMOM
1 Clean _ Jerk @ 70-80%
Increase weight every 3 sets if all lifts successful.

2017-04-10

SOS 4/8/17

SOS 4/8/17

Fitness
Metcon (Time)
Run 200
10 Push Press 95/65
10 Burpees
10 Med Ball Cleans 20/16
10 KB Swings 55/40
8 Rounds

2017-04-08

Friday’s WOD 4/7/17

Friday’s WOD 4/7/17

Fitness
Metcon (AMRAP – Rounds)
20 Minute EMOM:
5 pull ups
10 push ups
15 squats

Complete all pull ups, push ups and squats in one minute. If you fail at a round, take one off and start again the following round.

2017-04-07

Thursday’s WOD 3/6/17

Thursday’s WOD 3/6/17

Fitness
Metcon (AMRAP – Reps)
3 rounds for total reps.
1 minute Wall Balls (20/14)
1 minute Sumo High Pulls (75/55)
1 minute Box Jumps (24/20)
1 minute Push Press (75/55)
1 minute Row for Calories

1 Minute Rest

2017-04-06

Wednesday 4/5/17

Wednesday 4/5/17

30 Minute Class Workout
Metcon (4 Rounds for time)
4 rounds, each for time. Start new round every 5 minutes.

12 tire flips
50m sled drag
12 sledgehammer swings
25m sled push (sprint)

Performance
Metcon (4 Rounds for time)
4 rounds, each for time. Start new round every 5 minutes.

12 tire flips
50m sled drag
12 sledgehammer swings
25m sled push (sprint)

Metcon (Time)
GRACE:

30 Clean + Jerks

2017-04-05

Tuesday’s WOD 4/4/17

Tuesday’s WOD 4/4/17

Fitness
Metcon (Time)
ARNIE:

Use heavy KB throughout.

One round each arm. (2 rounds total)

21 Turkish get ups
50 KB swings
21 Overhead Squats

2017-04-04

SOS 4/1/17

SOS 4/1/17

Performance
Metcon (Time)
Partner workout
Run 800 (both run)

Partners split reps however you choose:
400m sled push
100 mountain climbers (R+L=1)
400m farmer walk
100 air squats
400m sled drag
Run 800 (both run)

2017-04-01

Friday’s WOD 3/31/17

Friday’s WOD 3/31/17

30 Minute Class Workout
30MIN: Metcon (Time)
100 double-unders
50 handstand push-ups
40 toes-to-bars
30 shoulder to overheads @ (160 / 100 lbs)
90 foot walking lunge in front rack (160 / 100 lbs)
Time cap. 20 minutes
Strength
Metcon (No Measure)
STRENGTH
In 20 minutes, work up to a heavy set of 1 clean + shoulder to overhead complex (shoulder press (SP) + push press (PP) + push jerk (PJ) + split Jerk (SJ))

CONSISTENCY
12 minute EMOM, alternating minutes
(1) 10m Farmers Carry.
(2) 10m Heavy sled push
(3) 10m stone carry @ ascending load

CONDITIONING
4 rounds for time, 90 seconds rest between rounds
9 DB snatches 45/30kg
15 DB goblet squats 45/30kg
21 Sit ups

Metcon
EMOM: Metcon (AMRAP – Rounds)
18 minute EMOM
(1) – 15 cal row
(2) – 15m overhead walking lunge @ you choose between 15 to 40kg (35 – 95lbs)
(3) – 5 to 15 cal assault bike
Metcon (Time)
100 double-unders
50 handstand push-ups
40 toes-to-bars
30 shoulder to overheads @ (160 / 100 lbs)
90 foot walking lunge in front rack (160 / 100 lbs)
Time cap. 15 minutes

2017-03-31

Thursday’s WOD 3/30/17

Thursday’s WOD 3/30/17

30 Minute Class Workout
30MIN: Metcon (Time)
Run 800
30 KB swings 55/40
30 Push ups
5 Rounds
Strength
Front Squat (Front squat – 9 x 2 @ 65%+, go every 75 seconds)
Metcon (Weight)
A. Rotate (1 set of each movement for 4 rounds)
A1. Deadlift, heavier than two weeks ago, rest 1 minutes before A2
1 x 8 @ 72.5-80%
1 x 6 @ 77.5-85%
1 x 4 @ 80-87.5%
1 x 6 @ AHAFA
A2. Front rack walking lunge – 4 x 8/s @ AHAFA (must be able to step through), rest 1 minute before A3
Metcon
WOD: Metcon (Time)
Run 800
30 KB swings 55/40
30 Push ups
5 Rounds

2017-03-30

Wednesday’s WOD 3/29/17

Wednesday’s WOD 3/29/17

30 Minute Class Workout
30MIN: Metcon (AMRAP – Reps)
15 minute AMRAP:
3 push-press
3 cleans @ (185/125lbs)
6 push-press
3 cleans
9 push-press
3 cleans
12 push-press
6 cleans
15 push-press
6 cleans
Etc., adding 3 reps to the push-press each round, and 3 reps to the clean every 3 rounds.
Skill Work
Metcon (Time)
4 rounds, each for time, start a new round every 5 minutes
24 cal row
20 air squats
16 Pull ups
Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time
Type the details of the metcon
WOD: Metcon (AMRAP – Reps)
10 minute AMRAP:
3 push-press
3 cleans @ (185/125lbs)
6 push-press
3 cleans
9 push-press
3 cleans
12 push-press
6 cleans
15 push-press
6 cleans
Etc., adding 3 reps to the push-press each round, and 3 reps to the clean every 3 rounds.
Type the details of the metcon

2017-03-29

Tuesday’s WOD 3-28-17

Tuesday’s WOD 3-28-17

30 Minute Class Workout
30MIN: Metcon (3 Rounds for reps)
A. 6 minute AMRAP
Power snatch (95/65lbs)
Burpee box jump 24/20″
3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
REST 3 minutes
B. 6 minute AMRAP
Thruster (95/65lbs)
Bar facing burpee
3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
REST 3 minutes
C. 6 minute AMRAP
Wall ball (20/14lbs)
Burpee
3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
Skill Work
Metcon (Weight)
Power snatch + overhead squat – 9 x (1+3) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
WOD: Metcon (3 Rounds for reps)
A. 6 minute AMRAP
Power snatch (95/65lbs)
Burpee box jump 24/20″
3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
REST 3 minutes
B. 6 minute AMRAP
Thruster (95/65lbs)
Bar facing burpee
3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
REST 3 minutes
C. 6 minute AMRAP
Wall ball (20/14lbs)
Burpee
3 – 6 – 9 – 12 – 15 – 18 – 21 etc.

2017-03-28

Monday’s WOD 3-27-17

Monday’s WOD 3-27-17

30 Minute Class Workout
30MIN: Metcon (Time)
50m sled pull (with straps on back)
5 clusters @ (135/95lbs)
25m sled PUSH
3 clusters @ (135/95lbs)
4 Rounds
(start a new round every 5 minutes–record your best round)

Challenge of the week. Can you finish a round in under 75 seconds? If not, how close can you get? (this is not a separate warm up, just push to see if you can get one round under 90 seconds)
Strength
Metcon (Weight)
A. Rotate through (1 set of each movement for 4 rounds)
A1. Bench Press
1 x 8 @ 72.5-80%
1 x 6 @ 77.5-85%
1 x 4 @ 80-87.5%
1 x 12 @ AHAFA
A2. Weighted strict chin up – 4 x 3 @ AHAFA (add load each set)
A3. rest 1 minute before A1
WOD: Metcon (Time)
50m sled pull (with straps on back)
5 clusters @ (135/95lbs)
25m sled PUSH
3 clusters @ (135/95lbs)
4 Rounds
(start a new round every 5 minutes–record your best round)

Challenge of the week. Can you finish a round in under 75 seconds? If not, how close can you get? (this is not a separate warm up, just push to see if you can get one round under 90 seconds)

2017-03-27

SOS 3/25/17

SOS 3/25/17

Performance
Metcon (Time)
Partner workout
Run 800 together
100 double unders
90 sledgehammers
400m sled push/drag
70 situps with slamball
60 tire flips
50 lb KB farmer walk – 200m
40 push press 95/65
30 slamballs 30/20
20 pushups
10 man makers 35/20
Run 800 together

2017-03-25

Friday’s WOD 3/24/17

Friday’s WOD 3/24/17

30 Minute Class Workout
30MIN: Metcon (4 Rounds for time)
4 rounds, each for time.
10 handstand push ups
20 wall balls (20/14)
20 m hand over hand sled pulls
60 double unders
8 squat clean (185/135)

Rest 3 minutes between rounds.

Performance
Metcon (No Measure)
12 minute EMOM, alternating minutes:

Minute 1: 20 calorie row
Minute 2: 200m sprint
Minute 3: 20 calorie row

WOD: Metcon (4 Rounds for time)
4 rounds, each for time.
10 handstand push ups
20 wall balls (20/14)
20 m hand over hand sled pulls
60 double unders
8 squat clean (185/135)

Rest 3 minutes between rounds.

Strength
Metcon (Weight)
In 20 minutes build up to heavy 15m farmers carry.

6-8 carries maximum.

Metcon (Weight)
10 minute alternating EMOM:
Minute 1: 10m prowler push
Minute 2: 10m double KB front rack carry

Start at moderately challenging load and add weight each minute.

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
5 deadlifts (225/155)
10 double DB push presses (55/35)
15 bar facing burpees

2017-03-24

Thursday 3/23/17

Thursday 3/23/17

30 Minute Class Workout
30MIN: Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
25 foot overhead walking lunge (95/65)
8 bar facing burpees
25 foot walking lunges
8 pull ups
Performance
Metcon (Weight)
4 rounds, each for time. Start new round every 3 minutes.

9 push jerks @ 40-50% 1 RM
18 box jump overs (24/20)

WOD: Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
25 foot overhead walking lunge (95/65)
8 bar facing burpees
25 foot walking lunges
8 pull ups
WOD: Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
25 foot overhead walking lunge (95/65)
8 bar facing burpees
25 foot walking lunges
8 pull ups

2017-03-23

Tuesday’s WOD 3/21/17

Tuesday’s WOD 3/21/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
CHALLENGE OF THE WEEK:
Can you do 20 pull ups in under 30 seconds?
30MIN: Metcon (4 Rounds for time)
4 rounds, each for time. Start new round every 3 minutes.

10 overhead squats (40-50% 1 RM)
10 pull ups
10 sit ups

If the round takes longer than 2 minutes, decrease weight or reps.

Performance
Metcon (No Measure)
4 rounds:

25m sled drag as heavy as possible
8 strict press as heavy as possible (db or barbell)
Rest 1 minute

Metcon (AMRAP – Reps)
CHALLENGE OF THE WEEK:
Can you do 20 pull ups in under 30 seconds?
WOD: Metcon (4 Rounds for time)
4 rounds, each for time. Start new round every 3 minutes.

10 overhead squats (40-50% 1 RM)
10 pull ups
10 sit ups

If the round takes longer than 2 minutes, decrease weight or reps.

2017-03-21

Monday’s WOD 3/20/17

Monday’s WOD 3/20/17

30 Minute Class Workout
Metcon (Time)
20 minute AMRAP

27-21-15-9
Row for Calories
Thrusters (95/65)
Power Clean (95/65)
Push Ups

Performance
Metcon (Weight)
9 rounds – go every 75 seconds
1 Power snatch

Start at 65%, add weight every 1-3 rounds if all lifts successful.

Metcon (AMRAP – Rounds and Reps)
3 rounds (2 min work, 1 min rest per round)

20 wall balls (14/20)
50m sprint
20 double unders

Work for the full 2 minutes. Pick up where you left off after the 1 minute rest. Count total rounds + reps.

Metcon (Time)
20 minute AMRAP

27-21-15-9
Row for Calories
Thrusters (95/65)
Power Clean (95/65)
Push Ups

2017-03-20

SOS 3/18/17

SOS 3/18/17

Fitness
Metcon (Time)
17 reps of each movement, 3 rounds for time

Sumo High Pulls (95/65)
Toes to Bar

Push Ups
wAll sit (45 seconds)
Thrusters (95/65)
Row for Calories
rIng Dips
Clean (95/65)
Kettlebell Swings (55/40)

2017-03-18

Friday’s WOD 3/17/17

Friday’s WOD 3/17/17

30 Minute Class Workout
30MIN: Metcon (Time)
For time:
5 pull ups
10 thrusters (135/95)
5 pull ups
20 box jumps (24/20)
10 thrusters
5 pull ups
30 pushups
20 box jumps
10 thrusters
5 pull ups
40 KB swings (70/53)
30 push ups
20 box jumps
10 thrusters
5 pull ups
50 cal row
40 KB swings
30 push ups
20 box jumps
10 thrusters
Performance
Metcon (No Measure)
9 minute EMOM, alternating minutes
1 – 20 wall balls (20/14)
2- 15 cal row
3 – 30 double unders
Metcon (Time)
For time:
5 pull ups
10 thrusters (135/95)
5 pull ups
20 box jumps (24/20)
10 thrusters
5 pull ups
30 pushups
20 box jumps
10 thrusters
5 pull ups
40 KB swings (70/53)
30 push ups
20 box jumps
10 thrusters
5 pull ups
50 cal row
40 KB swings
30 push ups
20 box jumps
10 thrusters

2017-03-17

Thursday’s WOD 3/16/17

Thursday’s WOD 3/16/17

30 Minute Class Workout
DT (Time)
5 rounds
12 Deadlifts (155/115)
9 Hang power clean
6 Push Jerk
Performance
Metcon (Weight)
9 Minute EMOM

9 power cleans @ 65% of 1RM

Metcon (No Measure)
Rotate through 1 set of each for 3 rounds plus one set of deadlifts at end

A1. Deadlift (rest 1 min before A2)
8 @ 70-75%
6 @ 75-80%
4 @ 80-85%
6 @ AHAFA

A2. 8 Back rack walking lunges

A3. Single Arm DB row (rest 1 min before going back to A1)
12
10
8

DT (Time)
5 rounds
12 Deadlifts (155/115)
9 Hang power clean
6 Push Jerk

2017-03-16

Wednesday’s WOD 3/15/17

Wednesday’s WOD 3/15/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
CHALLENGE OF THE WEEK:

Can you finish one round in under 1 minute? If not, how much can you do in 1 min?

15 thrusters (95/65)
25 double unders
15 pull ups
25 double unders

Metcon (No Measure)
10 minute EMOM, alternating minutes:
1 – 30 sec sprints for distance (shuttle run in 20m intervals)
2- 6 power clean + jerks (135/95)

REST 5 minutes

10 minute EMOM, alternating minutes
1 – 100m sprint
2 – 10 wall balls + 10 burpees

Performance
Metcon (AMRAP – Reps)
CHALLENGE OF THE WEEK:

Can you finish one round in under 1 minute? If not, how much can you do in 1 min?

15 thrusters (95/65)
25 double unders
15 pull ups
25 double unders

Metcon (5 Rounds for time)
5 rounds, each for time, start new round every 4 minutes

15 thrusters (95/65)
25 double unders
15 pull ups
25 double unders

Metcon (No Measure)
10 minute EMOM, alternating minutes:
1 – 30 sec sprints for distance (shuttle run in 20m intervals)
2- 6 power clean + jerks (135/95)

REST 5 minutes

10 minute EMOM, alternating minutes
1 – 100m sprint
2 – 10 wall balls + 10 burpees

2017-03-15

Monday’s WOD 3/13/17

Monday’s WOD 3/13/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
8 intervals of 2 minutes work, 1 minute recovery

AMRAP
10 KB swings (53/40)
10 burpees
10 sit ups

Performance
Metcon (Weight)
9 minute EMOM
Min 1:
10 ring rows
10 pushups
10 air squats

Min 2: 15 cal row

Min 3: 15m overhead walking lunge (choose weight between 35 and 95 lbs)

Metcon (AMRAP – Rounds and Reps)
8 intervals of 2 minutes work, 1 minute recovery

AMRAP
10 KB swings (53/40)
10 burpees
10 sit ups

2017-03-13

SOS 3/11/17

SOS 3/11/17

Performance
Metcon (Time)
Run 1 mile
50 lateral hops (over,over=1)
25 ring dips
50 goblet squats (55/40)
25 hand release pushups
50 KB swings 55/40
25 Knee 2 Elbows
Finish with 200 double unders

2017-03-11

Friday’s WOD 3/10/17

Friday’s WOD 3/10/17

30 Minute Class Workout
Metcon (2 Rounds for reps)
8 Minute EMOM alternating minutes

Cluster (115/75) (30 sec work, 30 sec rest)
Double Under (40 sec work, 20 sec rest)

REST 2 MINUTES

8 minute EMOM, alternating minutes

Minute 1: Bar facing burpees (30 sec work, 30 sec rest)
Minute 2: Wall Balls (40 sec work, 20 sec rest)

Strength
Metcon (Weight)
In 20 minutes, work up to a heavy set of 5 stone to platforms.
Metcon (Weight)
10 minute EMOM

1 clean + 1 push press OR 1 push jerk

Start at moderate load and only increase when technique is consistent and you are moving well

Metcon (Time)
5 rounds for time:
20m sled pull @ heavy load
10m handstand walk or 10 sec handstand hold
10 weighted pull ups
Performance
Metcon (AMRAP – Reps)
8 Minute EMOM alternating minutes

Cluster (115/75) (30 sec work, 30 sec rest)
Double Under (40 sec work, 20 sec rest)

REST 2 MINUTES

Metcon (AMRAP – Reps)
8 minute EMOM, alternating minutes

Minute 1: Bar facing burpees (30 sec work, 30 sec rest)
Minute 2: Wall Balls (40 sec work, 20 sec rest)

Metcon (Distance)
Intervals:

3 rounds
Row 6 min
1 min active rest

3 rounds
Run 5 min
1 min active rest

2017-03-10

Thursday’s WOD 3/9/17

Thursday’s WOD 3/9/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
CHALLENGE OF THE WEEK:

Can you do 2 rounds of CINDY (5 pull ups, 10 push ups, 15 air squats) in under 1 minute?

Metcon (Time)
5 rounds
15 Push Press (105/75)
15 Toes to Bar
15 KB Swings (53/35)
Performance
Metcon (AMRAP – Rounds and Reps)
CHALLENGE OF THE WEEK:

Can you do 2 rounds of CINDY (5 pull ups, 10 push ups, 15 air squats) in under 1 minute?

Metcon (Time)
5 rounds
15 Push Press (105/75)
15 Toes to Bar
15 KB Swings (53/35)
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP

1 Power Clean (165/115)
1 Push Jerk
100 m Sprint
2 Power Clean
2 Push Jerk
100m Sprint
3 Power Clean
3 Push Jerk
100m Sprint
.
.
.

2017-03-09

Wednesday’s WOD 3/8/17

Wednesday’s WOD 3/8/17

30 Minute Class Workout
Metcon (Time)
KAREN

150 Wallballs (20/14)

Strength
Metcon (Weight)
10 minute EMOM

7 Deadlifts @ 75-80%
Rest
5 Deadlifts @ 80-85%
Rest
3 Deadlifts @ 85-90%
Rest
5 Deadlifts @ as heavy as possible
Rest
7 Deadlifts @ as heavy as possible

5 Minute EMOM
6 reverse back rack lunges as heavy as possible

Metcon (Time)
KAREN

150 Wallballs (20/14)

2017-03-08

Tuesday’s WOD 3/7/17

Tuesday’s WOD 3/7/17

30 Minute Class Workout
Metcon (5 Rounds for time)
5 rounds, each for time, start a new round every 3 minutes.

10 Deadlifts (50% 1RM)
10 Burpee Box Jumps (24/20)
10 sec Handstand Holds or Seated DB Press

Performance
Metcon (5 Rounds for time)
5 rounds, each for time, start a new round every 3 minutes.

10 Deadlifts (50% 1RM)
10 Burpee Box Jumps (24/20)
10 sec Handstand Holds or Seated DB Press

Metcon (Weight)
Use any extra time to practice any lift you prefer.

2017-03-07

Monday’s WOD 3/6/17

Monday’s WOD 3/6/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
Thruster (95/65)
Calorie Row
24-21-15-9-6
(10 min time cap)

REST 5 MIN

KB Swing (53/35)
Box Jump (24/20)
24-21-15-9-6
(10 min time cap)

Strength
Metcon (Weight)
9 min EMOM
1 Slow Pull Snatch

9 min EMOM
1 Clean Complex (Clean + Front Squat + Jerk)

Start at 65%, move up if lifts successful.

Performance
Metcon (AMRAP – Reps)
Thruster (95/65)
Calorie Row
24-21-15-9-6
(10 min time cap)

REST 5 MIN

KB Swing (53/35)
Box Jump (24/20)
24-21-15-9-6
(10 min time cap)

2017-03-06

SOS 3/4/17

SOS 3/4/17

Performance
Metcon (Time)
Run 200
10 Push Press 95/65
10 Burpees
10 Med Ball Cleans 20/16
10 KB Swings 55/40
8 Rounds

2017-03-04

Friday’s WOD 3/3/17

Friday’s WOD 3/3/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
10 min EMOM – 20 sec work, 40 sec rest
Minute 1: Bar Facing Burpee
Minute 2: Deadlift (225/155)

REST 2 min

10 minute EMOM (20 sec work, 40 sec rest)
Minute 1: Rope Climb OR Ring Rows
Minute 2: Prowler Push for meters @ moderate load

Your score is your total number of reps.

Strength
Metcon (Weight)
In 15 min, work up to a heavy farmers carry.

4-6 carries, total, adding load each set.

Metcon (Weight)
15 minute EMOM
1- 15m Overhead Carry
2- 15m Sled Pull
3- REST
Metcon (4 Rounds for time)
4 rounds, each for time:
4 burpee box jumps (30/24)
8 single arm KB Clean + Jerks (53/35) [left arm]
4 burpee box jumps
8 single arm KB Clean + Jerks [right arm]
Performance
Metcon (3 Rounds for reps)
10 minute EMOM (20 sec work, 40 sec rest)
1 – Handstand Push Up OR Handstand Hold OR Seated DB Press
2 – Squat Clean (155/105)

REST 2 MIN

10 Minute EMOM (20 sec work, 40 sec rest)
1 – Bar facing burpee
2 – Deadlift (225/155)

REST 2 MIN

10 Minute EMOM (20 sec work, 40 sec rest)
1 – Rope Climb OR Pull Ups OR Ring Rows
2 – Prowler Push for meters @ moderate load

Your score is total number of reps.

2017-03-03

Thursday’s WOD 3/2/17

Thursday’s WOD 3/2/17

30 Minute Class Workout
Metcon (Time)
5 rounds for time:
Run 800m
30 KB Swings (70/53)
30 Pull Ups
Strength
Metcon (Weight)
9 minute EMOM

3 Bench Press @ 65%

OR

3 Clean Complex (Clean + Front Squat + Jerk) @ 65%

Move up weight if lifts are successful

Metcon (Weight)
20 minute EMOM alternating minutes

30 sec work, 30 sec rest.
Min 1: Deadlift
Min 2: Single arm DB row (15 sec work each arm)

Choose weights that allow you to complete the full 30 seconds of work, but are challenging.

2017-03-02

Wednesday’s WOD 3/1/17

Wednesday’s WOD 3/1/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
1 Minute Row for Max Calories

REST 5 Minutes

12 minute AMRAP
10 sit ups
10 walking lunges (115/75)
25m sprint
10 sit ups
12 walking lunges
25m sprint
10 sit ups
14 walking lunges
25 m sprint….

Performance
Metcon (Time)
5 rounds
15 box jumps (24/20)
12 Clusters (95/65)
9 Push Ups

Time cap 20 minutes.

Rest 5 min

Metcon (Calories)
1 minute max calorie row.

Rest 5 minutes.

Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP

10 Sit Ups
10 Overhead Walking Lunges (115/75)
25m Sprint
10 Sit Ups
12 Overhead Walking Lunges
25m Sprint
10 Sit Ups
14 Overhead Walking Lunges
25m Sprint
.
.
.

2017-03-01

Tuesday’s WOD 2/28/17

Tuesday’s WOD 2/28/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
CHALLENGE OF THE WEEK:

1 attempt to get as many thrusters in 1 minute as possible. (95/65)

Goal is at least 35 in under 1 min.

Metcon (4 Rounds for time)
4 rounds, each for time. Start new round every 4 min.

Row for Calories (18/15)
12 Power Snatches (95/65)
6 Pull Ups

Strength
Metcon (5 Rounds for weight)
Back Squat. Rest 1 min between each set.

8 @ 70-75%
6 @ 75-80%
4 @ 80-85%
8 @ as heavy as possible
8 @ as heavy as possible

Performance
Metcon (4 Rounds for time)
4 rounds, each for time. Start new round every 4 min.

Row for Calories (18/15)
12 Power Snatches (95/65)
6 Pull Ups

Metcon (AMRAP – Reps)
CHALLENGE OF THE WEEK:

1 attempt to get as many thrusters in 1 minute as possible. (95/65)

Goal is at least 35 in under 1 min.

2017-02-28

Monday’s WOD 2/27/17

Monday’s WOD 2/27/17

30 Minute Class Workout
Metcon (Calories)
5 minute max calorie row
Metcon (2 Rounds for reps)
7 minute AMRAP
10 Overhead Squats (95/65)
30 Double Unders

REST 5 MIN

7 minute AMRAP
7 Burpee Box Jumps (24/20)
5 Power C+J (115/75)

Strength
Metcon (Weight)
9 Minute EMOM

3 Bench Press @ 65%

OR

3 Clean Complex (Clean + Front Squat + Jerk) @ 65%

Move up weight if lifts are successful.

Performance
Metcon (Calories)
5 minute max calorie row
Metcon (2 Rounds for reps)
7 minute AMRAP
10 Overhead Squats (95/65)
30 Double Unders

REST 5 MIN

7 minute AMRAP
7 Burpee Box Jumps (24/20)
5 Power C+J (115/75)

2017-02-27

SOS 2/25/17

SOS 2/25/17

Fitness
Metcon (Time)
Partner workout
Run 800 together
100 double unders
90 sledgehammers
80 situps with slamball
70 tire flips
60 burpees over bar
50 push press 95/65
40 slamballs 30/20
30 pushups
20 bent rows 95/65
10 man makers 35/20
Run 800 together

2017-02-25

Friday’s WOD 2/24/27

Friday’s WOD 2/24/27

Strength
Performance
Metcon (5 Rounds for time)
For 25 minutes, start a new round every 5 minutes
(choose weight that allows you to complete each round in about 2 minutes)

2 rounds for time:
6 burpees over bar
5 deadlifts
4 hang power cleans
3 front squats
2 thrusters
1 shoulder to overhead
10m overhead carry

Metcon (Weight)
In 20 minutes work up to a heavy set of:
1 Clean + S2OH Complex

1 Clean
1 Strict Press
1 Push Press
1 Push Jerk
1 Split Jerk

Metcon (Weight)
18 minute EMOM, rotating minutes:
Minute 1: Overhead Carry – build to a heavy weight for 15 m

Minute 2: Standing arm over arm sled pull, build to heavy 10m pull

Minute 3: Rest

Metcon (Time)
5 rounds for time:
DB Power Snatch (90/65)
12 m handstand walk (or 30 sec handstand hold)
16 cal row

2017-02-24

Thursday’s WOD 2/23/17

Thursday’s WOD 2/23/17

30 Minute Class Workout
Metcon (2 Rounds for reps)
10 minute AMRAP

21-15-9
Row for Calories
KB Swings
Snatch (95/65)

REST 3 Minutes

10 minute AMRAP
12 Power Clean + Jerks (135/95)
12 Push ups
400m Run

Skill Work
Metcon (4 Rounds for time)
4 Rounds, each for time:
10 Overhead Squats (45% 1RM)
20 GHD Sit Ups
40 Double Unders
Metcon (2 Rounds for reps)
10 minute AMRAP

21-15-9
Row for Calories
KB Swings
Snatch (95/65)

REST 3 Minutes

10 minute AMRAP
12 Power Clean + Jerks (135/95)
12 Push ups
400m Run

2017-02-23