Tuesday’s WOD 8/22/17

Tuesday’s WOD 8/22/17

30 Minute Class Workout
Metcon (4 Rounds for reps)
GRAB A PARTNER!

A1. In 90 seconds, max rep Push Press @ 80-85%.

If you drop the bar, do 3 burpees.

Score is total partner reps, one partner going at a time.

Use a weight with which you can only do 3-8 reps.

A2. In 90 seconds, max reps of strict weighted chin up.

If you come off the bar, do 3 burpees.
Score is total partner reps. One partner goes at a time.

Rest 2 minutes.

Repeat A1 and A2.

Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
400m Run
12 Wall balls (20/14)
12 Pull ups
400m run
12 KB swings (53/35)
12 Pull ups
Fitness
Bench Press
4 rounds of as many reps as possible, stopping one rep short of failure @ 80-85%

Rest 2 minutes, then repeat.

Metcon (4 Rounds for reps)
GRAB A PARTNER!

A1. In 90 seconds, max rep Push Press @ 80-85%.

If you drop the bar, do 3 burpees.

Score is total partner reps, one partner going at a time.

Use a weight with which you can only do 3-8 reps.

A2. In 90 seconds, max reps of strict weighted chin up.

If you come off the bar, do 3 burpees.
Score is total partner reps. One partner goes at a time.

Rest 2 minutes.

Repeat A1 and A2.

Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
400m Run
12 Wall balls (20/14)
12 Pull ups
400m run
12 KB swings (53/35)
12 Pull ups

2017-08-22

Monday’s WOD 8/21/17

Monday’s WOD 8/21/17

30 Minute Class Workout
Metcon (Weight)
12 minute AMRAP

6 Cal row/bike
3 DL (225/155)
12 Cal row/bike
6 DL
18 cal row/bike
9 DL
24 row/bike
12 DL
30 cal row/bike
15 DL
36 cal row/bike
18 DL
42 cal row/bike
21 DL

Note. If you finish 42 cal + 21 DL, continue from 6 cal + 3 DL again

Fitness
Clean + Jerk
(12-15) x 1 @ 65+%

go every 60-75 sec.

Metcon (Weight)
12 minute AMRAP

6 Cal row/bike
3 DL (225/155)
12 Cal row/bike
6 DL
18 cal row/bike
9 DL
24 row/bike
12 DL
30 cal row/bike
15 DL
36 cal row/bike
18 DL
42 cal row/bike
21 DL

Note. If you finish 42 cal + 21 DL, continue from 6 cal + 3 DL again

2017-08-21

SOS 8/19/17

SOS 8/19/17

Fitness
Metcon (AMRAP – Reps)
PARTNER WOD!

35 minute AMRAP:

Partner A: Run 400m
Partner B: AMRAP Hang Power Clean + Jerks (135/95) until A gets back. Switch and repeat.

Then:

Partner A: Run 400m
Partner B: AMRAP Back Squats (135/95). Switch and repeat.

Then:

Partner A: Run 400m
Partner B: AMRAP Double Unders. Switch and repeat.

Then:

Partner A: Run 400
Partner B: AMRAP Burpees. Switch and repeat.

2017-08-19

Friday’s WOD 8/18/17

Friday’s WOD 8/18/17

Strongman
Fitness
Metcon (Time)
For time:

400m Run
50m Sled push
10 push ups
500m Row
40m Sled push
20 push ups
400m Run
30m Sled push
30 push ups
500m Row
20m Sled push
40 push ups
400m Run
10m Sled push
50 push ups
500m Row

Time cap: 25 minutes

Stone to Shoulder (5 rep max)
In 20 minutes, work up to a heavy set of 5 stone to shoulder
Metcon (Weight)
10 minute EMOM:
1 Log Clean + 1 Push press OR 1 Push Jerk @ AHAFA
Metcon (Time)
For time:

3 rounds of:
15m Axle Bar Front Rack Walking Lunges @ 70/45kg (155/100lbs)
15m Handstand Walk
1min Rest, change the weight on the bar

3 rounds of:
15 Axle Bar Axle Bar Deadlifts @100/65kg (220/145lbs)
15 Lateral Burpees over the bar

2017-08-18

Thursday’s WOD 8/17/17

Thursday’s WOD 8/17/17

30 Minute Class Workout
Metcon (6 Rounds for reps)
6 rounds of a 2 minute AMRAP
10 Deadlifts @ 205/145lbs
15 Pull ups
20 cal Row or Assault Bike

Rest 2 minutes between AMRAPs

Fitness
Front Squat
A1. Front squat – 4 x 4+ @ 80-85%,
Rest 3 minutes between sets.

Progress weight from last week if possible, aim for
more reps on the final set.

Alternate sets with part A2.

Strict Weighted Dip
B1. Strict weighted dip – 4×5+ reps @ AHAFA
tempo 20X1
rest 1 minute before A1.

If possible, aim for more reps on the final set

Metcon (6 Rounds for reps)
6 rounds of a 2 minute AMRAP
10 Deadlifts @ 205/145lbs
15 Pull ups
20 cal Row or Assault Bike

Rest 2 minutes between AMRAPs

2017-08-17

Wednesday’s WOD 8/16/17

Wednesday’s WOD 8/16/17

30 Minute Class Workout
Metcon (3 Rounds for time)
3 Rounds, each for time of:
20 Overhead squats @ 115/75lbs
800m Run
20 Bar facing burpees
Rest 3 minutes before next round
Time cap. 7 minutes / round
Fitness
Clean + Jerk
12 rounds
Clean and jerk – (1+2) @ 65+%, go every 90 seconds.

This is 1 clean THEN 2 jerks (split).

Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts

Metcon (3 Rounds for time)
3 Rounds, each for time of:
20 Overhead squats @ 115/75lbs
800m Run
20 Bar facing burpees
Rest 3 minutes before next round
Time cap. 7 minutes / round

2017-08-16

Tuesday’s WOD 8/15/17

Tuesday’s WOD 8/15/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
In a 15-minute window, AMRAP of:
20 cal row
15 wall balls @ 9/6kg (20/14lbs)
10 toes to bars
Rest 30 seconds (before next round)
Fitness

2017-08-15

Monday’s WOD 8/14/17

Monday’s WOD 8/14/17

30 Minute Class Workout
Metcon (Weight)
25 minute EMOM, rotating minutes:
1 – 10 power cleans 35-45% OR 10 stone to shoulder
2 – 15 pull ups
3 – 10 DB Thrusters (AHAFA)
4 – 15 GHD Sit Ups or 30 V-Ups
5 – 10 handstand pushups or handstand hold or 20 push ups

score is weight on stone to shoulder or power cleans

Fitness
Snatch High Pull + Snatch
In a 10 minute window, accumulate as many perfect reps of Snatch High Pull and Snatch (1+1) as possible at 40-60% 1 RM
Metcon (Weight)
30 minute EMOM, rotating minutes:
1 – 10 power cleans 35-45% OR 10 stone to shoulder
2 – 15 pull ups
3 – 10 DB Thrusters (AHAFA)
4 – 15 GHD Sit Ups or 30 V-Ups
5 – 10 handstand pushups or handstand hold or 20 push ups

score is weight on stone to shoulder or power cleans

2017-08-14

SOS 8/12/17

SOS 8/12/17

Fitness
Metcon (Time)
Partner WOD!

Partner A: 50 KB Swings
Partner 2: Handstand Hold.
Switch and repeat. If handstand is broken, perform 5 burpees each before continuing.

Then:

Partner A: 50 Box Jumps
Partner B: Overhead Plate Hold (45/25).
Switch and repeat. If overhead position is broken, perform 5 burpees each before continuing.

Then:
Partner A: 50 Sit Ups
Partner B: Hold Bottom of Squat.
If squat is broken, perform 5 burpees each before continuing.

Then:
Partner A: Run 400m
Partner B: Hold Plank.
Switch and repeat. If plank is broken, perform 5 burpees each before continuing.

2017-08-12

Friday’s WOD 8/11/17

Friday’s WOD 8/11/17

Strongman
Double Overhand Axle Bar Deadlift (8×1)
In 12 minutes, work up to a heavy single.
Mixed Grip Axle Bar Deadlift (8×1)
In 8 minutes, work up to a heavy single.
Metcon (2 Rounds for weight)
15 Minute EMOM:
1 – 15m OVH Carry
2 – 15m Standing hand over hand sled pull
3 – Rest

Record weights as follows: Round 1 – overhead carry. Round 2 – Sled Pull.

Metcon (Time)
21-15-9
Double KB Thrusters (53/35)
Pull Ups
Fitness
Metcon (Time)
3 Rounds for Time:
21 DB Thrusters (50/35)
21 Toes to Bar
3 Rope Climbs
15 DB Thrusters
15 Toes to Bar
2 Rope Climbs
9 DB Thrusters
9 Toes to Bar
1 Rope Climb

2017-08-11

Thursday’s WOD 8/10/17

Thursday’s WOD 8/10/17

30 Minute Class Workout
Metcon (3 Rounds for reps)
3 Rounds

In a 4 minute window:
400m Run
AMRAP Clusters @ 65% 1 RM

Score is # Clusters in each round.

Fitness
Clean + Jerk (12-15×2)
12-15 sets of 2 Clean and Jerks @ 65%.

Go every 75-90 seconds.

Metcon (3 Rounds for reps)
3 Rounds

In a 4 minute window:
400m Run
AMRAP Clusters @ 65% 1 RM

Score is # Clusters in each round.

2017-08-10

Wednesday’s WOD 8/9/17

Wednesday’s WOD 8/9/17

30 Minute Class Workout
Metcon (Time)
For time:
42 Cal Row
21 Barbell Bent Rows
21 Burpees over bar
30 Cal Row
15 Barbell Bent Rows
15 Burpees over Bar
18 Cal Row
9 Barbell Bent Rows
9 Burpees over Bar
Fitness
Front Squat (4×5+)
4 sets of 5 reps @ 75-85% 1 RM
Rest 3-4 Minutes between sets.

On last set do as many reps as possible. Record reps in comment field.

Strict Weighted Dip (4×6+)
As heavy as form allows.

Tempo: 20X1

Rest 1 minute before repeating.

Metcon (Time)
For time:
42 Cal Row
21 Barbell Bent Rows
21 Burpees over bar
30 Cal Row
15 Barbell Bent Rows
15 Burpees over Bar
18 Cal Row
9 Barbell Bent Rows
9 Burpees over Bar

2017-08-09

Tuesday’s WOD 8/8/17

Tuesday’s WOD 8/8/17

30 Minute Class Workout
Metcon (No Measure)
18 Minute EMOM (rotating minutes):
1 – 10 Deadlifts (35-45% 1RM)
2 – 10 Pull Ups
3 – 30 Double Unders

THEN:
10 minute EMOM, rotating minutes:
1 – 4 Turkish Get-Ups
2 – 20 Toes to Bar
3 – Rest minute

Fitness
Snatch 12×2
12 sets of 2 Snatches every 75 seconds. Start at 65%, increase weight if moving well.
Snatch High Pull + Snatch
In 5 minute window, accumulate as many Purposeful Reps of snatch high pull + snatch.
(1+1)
Start at 40-60% 1 RM
Metcon (No Measure)
18 Minute EMOM (rotating minutes):
1 – 10 Deadlifts (35-45% 1RM)
2 – 10 Pull Ups
3 – 30 Double Unders

THEN:
12 minute EMOM, rotating minutes:
1 – 4 Turkish Get-Ups
2 – 20 Toes to Bar
3 – Rest minute

2017-08-08

SOS 8/5/17

SOS 8/5/17

Fitness
Metcon (Time)
HAPPY BIRTHDAY KAM!!!

Partner WOD

800m farmers carry
88 weighted step ups

Then (split reps with partner):
88 banded pull ups
88 cleans (135/95)
88 burpee box jumps

29 calorie row (each partner)

2017-08-05

Friday’s WOD 8/4/17

Friday’s WOD 8/4/17

Strongman
Clean + Shoulder to Overhead Complex
In 20 min, work up to a heavy set of 1 clean + 1 shoulder to overhead complex.
(Clean + Strict Press + Push Press + Push Jerk + Split Jerk)
Metcon (No Measure)
12 minute EMOM
1 – 10m Prowler Push
2 – 10m Stone Carry
Metcon (Time)
For time:
100 Double Unders
15ft Single Arm Sled Row
20 Dumbbell Snatch (100/70)
15ft Single Arm Sled Row
100 Double Unders
Fitness
Metcon (3 Rounds for reps)
6 minute AMRAP (do entire thing 3 times)

15 Bar Facing Burpees
15 Power Cleans (95/65)
15 Push Jerks (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Push Jerks (95/65)
5 Bar Facing Burpees
5 Power Cleans (95/65)
5 Push Jerks (95/65)

Rest 4 minutes before repeating. (Total of 3 AMRAPS)

2017-08-04

Thursday’s WOD 8/3/17

Thursday’s WOD 8/3/17

30 Minute Class Workout
Metcon (Time)
3 rounds for time:
10 Power Snatches (115/75)
20 Box Jump Overs (24/20)
400m Run

Time cap: 14 min.

Fitness
Front Squat (4×5+)
4 sets:
5+ Front Squats (75-80%)
Rest 3 minutes between sets.

First 3 sets are 5 reps, 4th set, do as many reps as possible.

Strict Weighted Dips (20X1)
4 sets:
6+ reps Strict Weighted Dips AHAFA.
Tempo: 20X1
(2 sec down, 0 sec hold, Explode up, 1 sec hold at top.)

Rest 1 minute before repeating.

Metcon (Time)
3 rounds for time:
10 Power Snatches (115/75)
20 Box Jump Overs (24/20)
400m Run

Time cap: 14 min.

2017-08-03

Wednesday’s WOD 8/2/17

Wednesday’s WOD 8/2/17

30 Minute Class Workout
Metcon (2 Rounds for reps)
In 5 minutes:
45 cal row OR run 800m
Then, as many Cleans as possible in remaining time. 65% 1RM

Rest 5 minutes, and repeat again.

Fitness
Clean and Jerk (2+2)
10 sets:
2 cleans then 2 jerks

Start at 65%. Increase weight if moving well.

Metcon (2 Rounds for reps)
In 5 minutes:
45 cal row OR run 800m
Then, as many Cleans as possible in remaining time. 65% 1RM

Rest 5 minutes, and repeat again.

Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
10 Thrusters (95#)
10 Ring Push Ups

2017-08-02

Tuesday’s WOD 8/1/17

Tuesday’s WOD 8/1/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
200m Sprint
12 KB Swings (AHAFA)
9 Burpees
Rest 1 min before starting each round.
Strength
Metcon (3 Rounds for weight)
Rotate through A1, A2, A3. 1 set each for 4 rounds.

A1. 6 Deadlifts (75-80%). Rest 1 minute before A2.

A2. 6 Strict Press (75-80%). Rest 1 minute before A3.

A3. 6 Strict Chin Up. Rest 2 minutes before A1.

*6 reps for first 3 round. As many reps as possible on 4th round.

Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
200m Sprint
12 KB Swings (AHAFA)
9 Burpees
Rest 1 min before starting each round.

2017-08-01

Monday’s WOD 7/31/17

Monday’s WOD 7/31/17

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

1 – 5 Tire Flips
2 – 10 Sledgehammer Swings
3 – 15 Wall Balls
4 – 20 Knees to Elbows
5 – 30 Double Unders

Fitness
2 Position Snatch (Hang, Floor) (12x 1+1)
12 minute EMOM:

1 Hang Snatch (Squat) + 1 Full Snatch (Squat)

Start at 65%, increase weight if moving well.

Slow Pull Snatch
in 5 minute window, as many snatch singles as possible. Good, purposeful reps are the only ones that count. Focus on form.

40-60% 1RM

Metcon (No Measure)
30 minute EMOM, rotating minutes:

1 – 5 Tire Flips
2 – 10 Sledgehammer Swings
3 – 15 Wall Balls
4 – 20 Knees to Elbows
5 – 30 Double Unders

2017-07-31

SOS 7/29/17

SOS 7/29/17

Fitness
Metcon (Time)
Verlee

1 200m Bodyweight Farmer’s Carry
2 100m sled sprints (bodyweight on sled)
32 BW Bench Press
32 Pull Ups
(alternate bench and pull ups as needed until all are completed)

7 Clusters
26 Bodyweight Deadlifts
17 Push Press (85#)

85 cal row

2017-07-29

Friday’s WOD 7/28/17

Friday’s WOD 7/28/17

Fitness
Metcon (Time)
5 rounds for time:
200m Farmer’s Carry
12 Push Press
12 Broad Jumps
12 Walking Lunges
12 Sumo Deadlift High Pull

2017-07-28

Thursday’s WOD 7/27/17

Thursday’s WOD 7/27/17

Fitness
Metcon (Time)
5 rounds for time
22 KB Swings
22 Box Jumps
400m Run
22 Push Ups
22 Wall Balls

2017-07-27

Wednesday’s WOD 7/26/17

Wednesday’s WOD 7/26/17

Fitness
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Optional Supplemental Work
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
6 deadlifts (225/185)
7 burpee pull ups
10 kettelbell swings (70/55)
200m run

2017-07-26

Tuesday’s WOD 7/25/17

Tuesday’s WOD 7/25/17

Fitness
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

2017-07-25

Monday’s WOD 7/24/17

Monday’s WOD 7/24/17

Fitness
Metcon (Time)
400m slam ball
21 sledgehammer swings
400m sled drag
15 tire flips
400m farmers carry
9 turkish get ups
400m run

All movements As Heavy as Form Allows (AHAFA)

Optional Supplemental Work
Metcon (Weight)
10×10 Back Squat @ 60+%

Go every 3 minutes.

Increase weight every 1-2 sets if moving well.

2017-07-24

SOS 7/22/17

SOS 7/22/17

Fitness
Metcon (Time)
Partner WOD

Buy In:
1 Partner Row 1000m
Other Partner Double Unders
Then switch. (Each partner does both.)

Then 2 rounds (break up reps however you like with your partner):
50 air squats
50 pull ups
50 push ups
50 walking lunges
50 burpee broad jumps
50 sit ups

Buy Out:
500m row while partner does KB Swings. If you drop the KB or stop rowing, switch with your partner and start buy out again.

Time Cap: 45 minutes.

2017-07-22

Friday’s WOD 7/21/17

Friday’s WOD 7/21/17

Strongman
Metcon (Weight)
Strength:
In 20 minutes build to heavy 15m Overhead Carry
Metcon (2 Rounds for weight)
Consistency:
15 minute EMOM
1 – 15m Prowler Push
2 – 15m Sled pull
3 – REST

Record Score as follows: Round 1 – prowler push weight
Round 2 – sled pull weight

Metcon (Time)
Conditioning:
12-10-8-6-2
Double KB Push Press (53/35)
200/160m Row
Fitness
Metcon (Time)
For time:
1200m Run

Then:
12 rounds
4 strict handstand push ups
8 chest to bar pull ups
12 squats

Wear weight vest for an extra challenge.

Time Cap: 25 minutes

2017-07-21

Thursday’s WOD 7/20/17

Thursday’s WOD 7/20/17

30 Minute Class Workout
Metcon (Time)
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overheads
3 Thrusters

Time cap: 20 min.

Fitness
Front Squat (3 RM)
Bench Press (3 RM)
Metcon (Time)
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overheads
3 Thrusters

Time cap: 20 min.

2017-07-20

Wednesday’s WOD 7/19/17

Wednesday’s WOD 7/19/17

30 Minute Class Workout
30 Ring Dips (Time)
30 Ring Dips for time.

Record your set break down.

Time cap: 5 minutes

50 Toes to Bar (Time)
50 Toes to Bar for time.

Record your set break down.

Time cap: 3 minutes.

300 Double Unders (Time)
300 Double Unders for time.

Time cap: 8 minutes.

Metcon (Time)
21-15-9
Thrusters (95/75)
Sledgehammer swings
100m Sprint

Time cap: 10 min

Fitness
Clean and Jerk (1 RM)
30 Ring Dips (Time)
30 Ring Dips for time.

Record your set break down.

Time cap: 5 minutes

50 Toes to Bar (Time)
50 Toes to Bar for time.

Record your set break down.

Time cap: 3 minutes.

300 Double Unders (Time)
300 Double Unders for time.

Time cap: 8 minutes.

Metcon (Time)
21-15-9
Thrusters (95/75)
Sledgehammer swings
100m Sprint

Time cap: 10 min

2017-07-19

Tuesday’s WOD 7/18/17

Tuesday’s WOD 7/18/17

30 Minute Class Workout
Metcon (Time)
Pull Ups – 50 reps for time.

Time cap: 3 min.

Record your set breakdown.

Metcon (Time)
21-15-9
KB Swing (70/53)
Box Jump (24/20)
Push Ups
Tire Flips

Time cap: 17 min

Fitness
Deadlift 3RM (3 RM)
Strict Press (3 RM)
Metcon (Time)
21-15-9
KB Swing (70/53)
Box Jump (24/20)
Push Ups
Tire Flips

Time cap: 17 min

2017-07-18

Monday’s WOD 7/17/17

Monday’s WOD 7/17/17

30 Minute Class Workout
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.

Fitness
Snatch (1 RM)
Assault Bike or Row progressively harder pace for 6 minutes.
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.

2017-07-17

SOS 7/15/17

SOS 7/15/17

Fitness
Metcon (AMRAP – Rounds and Reps)
PARTNER RELAY

8 rounds

800m run
While one partner runs 800m, the other partner AMRAP
CINDY
5 pullups
10 push ups
15 squats

2017-07-15

Friday’s WOD 7/14/17

Friday’s WOD 7/14/17

Strongman
Stone to Platforms sets of 5 reps
In 20 minutes, work up to a heavy set of 5 stone to platforms.
Metcon (Weight)
10 minute EMOM
1 log clean + 1 push press or 1 push jerk @ AHAFA
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
10 double KB snatches (44/26)
20m KB front rack walking lunges (44/26)
30 abmat sit ups
30 seconds rest
Fitness
Run or Run/walk (45/15 sec) for 5 minutes.

3 minutes 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 sec run fast, 30 sec run slow.
60% fast
70% fast
80% fast
85% fast

Metcon (4 Rounds for time)
4x800m Run @ RPE 6-7.

Recovery 1:1, work:rest

Metcon (5 Rounds for time)
Optional Finisher:
3-5 rounds, each for time.

200m run
12 deadlifts (155/105)
9 hang squat cleans
6 push jerks

Start a new round every 6 minutes.

2017-07-14

Thursday’s WOD 7/13/17

Thursday’s WOD 7/13/17

30 Minute Class Workout
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Fitness
Metcon (No Measure)
10 minute EMOM. Alternating minutes or both movements in same minute. Your choice.

1- 20-50 Double Unders
2- 5 Power Snatch (40-60%)

Deadlift 4×4
Deadlift 4×4 @ 80-85%.

Rest 3-4 minutes between sets.

Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight

2017-07-13

Wednesday’s WOD 7/12/17

Wednesday’s WOD 7/12/17

30 Minute Class Workout
Metcon (Time)
15-12-9-6-8-12-15
Thruster (115/75)
Bar Facing Burpee
Chest to Bar Pull Up
Fitness
Strict Press 12×1
1 Strict Press every 45-60 seconds.

Start @ 65%, increase weight if moving well.

Metcon (AMRAP – Reps)
20 minute EMOM

1. 3 Front Squats (75-80%)
2. 1 Back Squat (85-90%)
**On last set, perform as many reps as possible. This is your score**
3. 10 Bent Row
4. Overhead Walking Lunges
5. Rest

Metcon (Time)
15-12-9-6-8-12-15
Thruster (115/75)
Bar Facing Burpee
Chest to Bar Pull Up

2017-07-12

Tuesday’s WOD 7/11/17

Tuesday’s WOD 7/11/17

30 Minute Class Workout
Metcon (Calories)
“Wingate Classic”

5 intervals of:

30 seconds ALL OUT row or sprint (RPE 9-10)

REST 4 min 30 sec.

Fitness
Snatch 15×1
15 minute EMOM
1 snatch every minute

Start @ 65%, increase weight if moving well.

Metcon (Calories)
“Wingate Classic”

5 intervals of:

30 seconds ALL OUT row or sprint (RPE 9-10)

REST 4 min 30 sec.

2017-07-11

Monday’s WOD 7/10/17

Monday’s WOD 7/10/17

30 Minute Class Workout
Metcon (Time)
21-15-9
Kb Swing (53/35)
Burpee box jump (24/20)
Run 400
Fitness
Power Clean
15 minute EMOM
1 Power Clean

Start @ 65%, increase weight if moving well.

Metcon (2 Rounds for weight)
Alternate between A1 and A2. 4 rounds.

A1. 5 Back squats @ 80-85%

Rest 1 min before A2.

A2. 12 Single arm standing DB press. AHAFA.

Rest 2 minutes before A1.

Metcon (Time)
21-15-9
Kb Swing (53/35)
Burpee box jump (24/20)
Run 400

2017-07-10

SOS 7/8/17

SOS 7/8/17

Fitness
Metcon (Time)
PARTNER WOD
400m tire flip
400m sled drag
400m farmer carry
400m sled push

2017-07-08

Friday’s WOD 7/7/17

Friday’s WOD 7/7/17

Fitness
Warm Up:
A. Run or run/walk (45 sec/15 sec) for 5 minutes

B. 2 minutes of arm circles and leg swings

C. 2x20m high knees, run back
2x20m butt kicks, run back
2x20m skipping, run back
2x20m high skipping, run back

D. Alternate 15 sec run fast, 30 sec run slow
1. 60% fast
2. 70% fast
3. 80% fast
4. 85+% fast

Metcon (Time)
2 rounds:
Run 600m
Rest for your 600m time
Run 400m
Rest for your 400m time
Run 200
Rest for your 200m time
Metcon (Time)
Optional Finisher:
2 rounds for time of:

14 cal row buy in
THEN
2 rounds of:
7 thrusters (95/65)
14 pull ups
42 double unders
THEN
14 cal row buy out

Time cap: 16 minutes.

Strongman
15m Farmers Carry
In 20 minutes, build to heavy 15m farmers carry.

4-6 carries, max.

Metcon (2 Rounds for weight)
10 minute EMOM, alternating:
1. 10m Prowler push @ ascending load
2. 10m double KB front rack carry @ ascending load

Record score as follows:
Round 1 – max prowler push load
Round 2 – max front rack carry load

Metcon (Time)
4 rounds for time:
Row/Bike for calories (21/14)
7 axle bar push press (155/100)

2017-07-07

Thursday’s WOD 7/6/17

Thursday’s WOD 7/6/17

30 Minute Class Workout
Metcon (Weight)
20 minute EMOM, alternating:
1 – 10 Handstand Push Up or Push Press
2 – 10 Box Jumps
3 – 20 KB Swings (AHAFA)
4 – REST

Score is weight of KB Swings

Fitness
Metcon (Weight)
20 minute EMOM, alternating:
1 – 10 Handstand Push Up or Push Press
2 – 10 Box Jumps
3 – 20 KB Swings (AHAFA)
4 – REST

Score is weight of KB Swings

Deadlift
4 sets, 5 Deadlifts @ 80-85% 1 RM
Strict Press (3×5)
3 sets, 5 Strict Press @ 80-85%

Last round, do max reps possible.

Record max reps in comments.

Single Arm DB Row (3×10/side)
3 sets, 10/side Single Arm DB Rows, AHAFA

2017-07-06

Wednesday’s WOD 7/5/17

Wednesday’s WOD 7/5/17

30 Minute Class Workout
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Metcon (Weight)
Optional Supplemental Work:
10 minute EMOM
5 Power Snatch @ 40-60%
Fitness
Power Snatch + Overhead Squat (1+3)
15 minute EMOM
1 Power Snatch + 3 Overhead Squats

Start at 65% and increase weight if moving well.

Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Metcon (Weight)
Optional Supplemental Work:
10 minute EMOM
5 Power Snatch @ 40-60%

2017-07-05

Monday’s WOD 7/3/17

Monday’s WOD 7/3/17

30 Minute Class Workout
Metcon (4 Rounds for reps)
Alternate A1 and A2 for a total of 4 intervals.

5 rounds on rower:
30s @ RPE 4
20s @ RPE 6
10s @ RPE 9

Rest 2 minutes before A2.

5 minute AMRAP:
12 tire flips
10 DB snatches, alternating (53/35)
8 tire jump overs
6 DB Push Press

Rest 2 minutes before repeating A1.

Score as follows:
R1 – total distance of first row
R2 – total reps on first AMRAP
R3 – total distance of second row
R4 – total reps on second AMRAP

Fitness
Clean + Jerk 12×2
2 Cleans + 2 Jerks every 75 seconds.
Start at 65%. Increase weight if moving well.
Metcon (4 Rounds for reps)
Alternate A1 and A2 for a total of 4 intervals.

5 rounds on rower:
30s @ RPE 4
20s @ RPE 6
10s @ RPE 9

Rest 2 minutes before A2.

5 minute AMRAP:
12 tire flips
10 DB snatches, alternating (53/35)
8 tire jump overs
6 DB Push Press

Rest 2 minutes before repeating A1.

Score as follows:
R1 – total distance of first row
R2 – total reps on first AMRAP
R3 – total distance of second row
R4 – total reps on second AMRAP

2017-07-03

SOS 7/1/17

SOS 7/1/17

Fitness
Metcon (Time)
PARTNER WOD!

1000m row Buy in
50 Slam Balls (30/20)
60 Dips
70 Pull ups
80 Walking Lunges
90 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 wish.

2017-07-01

Friday’s WOD 6/30/17

Friday’s WOD 6/30/17

Strongman
Metcon (2 Rounds for weight)
15 minute EMOM
Minute 1: 15m Overhead Carry
Minute 2: 15m sled pull
Minute 4: REST

Score:
Round 1 – Final weight on Overhead Carry
Round 2 – Final weight on sled pull

Metcon (Time)
21-15-9
KB goblet squats (53/35)
Burpee chest to bar pull ups
Fitness
A. Run or run/walk (45 sec/15sec) for 5 minutes

B. 1 minute of arm circles and leg swings

C. 2x20m high knees, run back
2x20m butt kicks, run back
2x20m skipping, run back
2x20m high skipping, run back

D. Alternate 15 s run fast, 30 s run slow
Round 1 – 60% of sprint for fast run
Round 2 – 70%
Round 3 – 80%
Round 4 – 85+%

Metcon (5 Rounds for time)
5x 600m at RPE 6-7.

Rest 2x your run time. (if a 600m run takes you 2 minutes, rest for 4 minutes, then repeat.)

Optional Supplemental Work
Metcon (5 Rounds for reps)
5 rounds of 4 min work 4 min rest.

In 4 minutes of work:
250m row

THEN, in remaining time, AMRAP:
18 slam balls (AHAFA)
15 toes to bar
12 bar facing burpees
9 push jerks (115/75)

Score is total reps for each round (record them separately.)

2017-06-30

Thursday’s WOD 6/29/17

Thursday’s WOD 6/29/17

30 Minute Class Workout
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Fitness
Metcon (Weight)
15 minute EMOM, alternating.
Minute 1 – 7 Overhead Squat @ 40-60$ 1RM
Minute 2 – Hand over hand sled pull
Minute 3 – REST
Deadlift 4×6
4 sets of 6 Deadlifts @ 75-80%

Rest 3-4 minutes between sets.

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

2017-06-29

Wednesday’s WOD 6/28/17

Wednesday’s WOD 6/28/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
16 minute EMOM
Minute 1 – 3 back squat @ 80-85%
Minute 2 – 3 back squat (on 4th round perform as many as possible. This is your score.)
Minute 3 – Strict wide grip pull up AMRAP unbroken
Minute 4 – REST
Metcon (Time)
4 rounds for time (10 minute cap)
15 KB swings (53/35)
15 lunges
15 push ups
Fitness
Max Bench or Strict Press in 30 minutes (AMRAP – Reps)
Do as many reps as possible in 30 minutes. 40-50% 1 RM.

Try to do 10 reps EMOM for as long as you can. When you can’t, rest as needed, and do as many reps as you can in a row. Do NOT reduce weight.

Please note which lift you chose and your weight in the comments section.

Metcon (AMRAP – Reps)
16 minute EMOM
Minute 1 – 3 back squat @ 80-85%
Minute 2 – 3 back squat (on 4th round perform as many as possible. This is your score.)
Minute 3 – Strict wide grip pull up AMRAP unbroken
Minute 4 – REST
Metcon (Time)
4 rounds for time (10 minute cap)
15 KB swings (53/35)
15 lunges
15 push ups

2017-06-28

Monday’s WOD 6/26/17

Monday’s WOD 6/26/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
7 toes to bar
7 thrusters (95/65)
7 bar facing burpees
Metcon (Time)
10 minute time cap
12-9-6
Clusters (95/65)
Pull ups
Fitness
Power Clean (12×2)
Go every 75 seconds
2 power cleans @ 65%+
Metcon (2 Rounds for weight)
Alternate between A1 and A2 (1 set of each for 4 rounds)
A1. 5 Back squats @ 85%. Rest 1 min.
A2. 10/side Single arm standing DB press @ AHAFA
Rest 2 min.

Record back squat weight as Round 1 score.

Record DB press as Round 2 score.

Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
7 toes to bar
7 thrusters (95/65)
7 bar facing burpees
Metcon (Time)
Optional:
10 minute time cap
12-9-6
Clusters (95/65)
Pull ups

2017-06-26

SOS 6/24/17

SOS 6/24/17

Fitness
Metcon (Time)
Partner WOD:

50 Box jumps
80 Pull ups / jumping pull ups
50 KB Swings
100 Sit ups
80 Walking Lunges
50 Push Press
50 Buprees
80 Squats
50 Double Unders (each partner)

2017-06-24

Friday’s WOD 6/23/17

Friday’s WOD 6/23/17

Fitness
Warmup:
Run or run/walk (45/15) for 5 minutes.

1 minute arm circles and leg swings

Drills:
2x20m high knees, run back
2x20m butt kicks, run back
2x20m skipping, run back
2x20m high skipping, run pack

Alternate 15sec run fast, 30 sec run slow
1. 60% of your sprint
2. 70% of your sprint
3. 80% of your sprint
4. 85% of your sprint

Metcon (3 Rounds for time)
2 rounds:

Run 800m
Rest 1x 800m time
Run 600m
Rest 1.5x 600m time
Run 400m
rest 2x 400m time

O: Metcon (AMRAP – Rounds and Reps)
Optional Finisher:
AMRAP (3 rounds of 3 min work, 3 min rest)
10 box jump overs (24/20)
10 power snatches (95/65)
10 push ups
Strongman
Clean + Shoulder to Overhead Complex (1)
In 20 minutes work up to a heavy set of 1 clean + 1 shoulder to overhead complex

Shoulder Press + Push Press + Push Jerk + Split Jerk

Metcon (No Measure)
CONSISTENCY:

12 minute EMOM
1 – 40m prowler push @ ascending load
2 – 15m stone carry @ ascending load

Metcon (Time)
CONDITIONING:
For time:
100 cal Assault Bike/Row

time is your score.

Then:
EMOM
2 ring pull ups
2 ring dips
2 double KB clean + jerks
all movememnts each minute.

2017-06-23

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