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

Wednesday’s WOD 2/22/17

Wednesday’s WOD 2/22/17

30 Minute Class Workout
Metcon (Time)
5 rounds:
Run 800
15 DB Thrusters OR Push Press
15 Pull ups
Strength
Metcon (Weight)
Front Squats
10/8/6/4/2/1

Add weight every set.
12 minute time cap.

Performance
Metcon (Time)
5 rounds:
Run 800
15 DB Thrusters or Push Press
15 Pull ups

2017-02-22

Tuesday’s WOD 2/21/17

Tuesday’s WOD 2/21/17

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

15m Farmer’s Carry (as heavy as form allows)
15 wall balls (20/14)
15 calorie row
15 box jumps (24/20)

Strength
Metcon (Weight)
16 minute EMOM, alternating minutes.

Minute 1: 3 Strict DB Press (90%)
Minute 2: 25m Prowler Push

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

15m Farmer’s Carry (as heavy as form allows)
15 wall balls (20/14)
15 calorie row
15 box jumps (24/20)

2017-02-21

Monday’s WOD 2/20/17

Monday’s WOD 2/20/17

30 Minute Class Workout
Metcon (2 Rounds for reps)
10 minute AMRAP
5 Pull ups
5 Handstand Push Ups
10 KB swings (70/53)

REST 5 Min

4 rounds for time (15 minute time cap)
400m run
10 Power Snatch (115/75)
10 Push ups

Strength
Metcon (Weight)
EMOM for 16 minutes

First 8 minutes:
5 Russian Deadlifts @ 65%

Last 8 minutes:
1 Clean + Jerk @ 65%

Move up on weight if lifts are successful.

Performance
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Pull ups
5 Handstand Push Ups
10 KB Swings (70/53)

Then Rest 5 Minutes, and continue to next part.

Metcon (Time)
4 Rounds for Time (Timecap 15 minutes)

400m Run
10 Power Snatches (115/75)
10 Push Ups

2017-02-20

SOS 2/18/17

SOS 2/18/17

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/50 abmat sit ups
Finish with 200 double unders

2017-02-18

Friday’s WOD 2/17/17

Friday’s WOD 2/17/17

30 Minute Class Workout
Metcon (Weight)
12 minute EMOM, alternating minutes:
5 Power snatches (40-50% 1 RM)
5 to 15 cal row

Rest 3 minutes

12 minute EMOM:
5 overhead squats (40-60% 1 RM)
100-200m run

Strength
Metcon (Weight)
STRENGTH
In 20 minutes work up to a heavy 15m farmer carry.
Add load each set, aim for 6-8 carries max.

CONSISTENCY
12 minute EMOM alternating minutes:
1) double overhand deadlift @ 90%
2) 10m stone carry

CONDITIONING
5 rounds for time:
4 double KB thrusters (53/35)
1 rope climb/10 pull ups
4 snatches (105/70)
1 rope climb/10 pull ups

Performance
Metcon (No Measure)
14 minute EMOM, alternating minutes:
1) 5 power snatches (40-60%)
2) 5 to 15 cal rower

REST 3 minutes

14 minute EMOM, alternating minutes:
1) 1 to 8 muscle ups/pull ups
2) 10 to 15 over the box jumps (24/20)

REST 3 minutes

14 minute EMOM, alternating minutes:
1) 5 overhead squats (40-60%)
2) 100-200m run

2017-02-17

Thursday’s WOD 2/16/17

Thursday’s WOD 2/16/17

Strength
Metcon (Weight)
10 min EMOM

1 Power clean + 1 hang clean

OR

3 Deadlifts

Start at 65%, increase weight every 2 rounds if lifts successful.

30 Minute Class Workout
Metcon (Time)
FRAN

21-15-9:
Thruster (95)
Pull-ups

2017-02-16

Wednesday’s WOD 2/15/17

Wednesday’s WOD 2/15/17

30 Minute Class Workout
Metcon (3 Rounds for reps)
7 min:
15 sec work, 15 sec rest
Max rep pushups

REST 3 minutes

7 minutes: 15 sec work, 15 sec rest

Row for distance

REST 3 minutes

7 minutes: 15 sec work, 15 sec rest

Sprint for distance

Performance
Metcon (4 Rounds for time)
4 rounds, each for time:
25 cal row
16 pull ups
9 strict handstand push ups
Metcon (AMRAP – Reps)
7 min:
15 sec work, 15 sec rest
Max rep pushups

REST 3 minutes

7 minutes: 15 sec work, 15 sec rest

Row for distance

REST 3 minutes

7 minutes: 15 sec work, 15 sec rest

Sprint for distance

2017-02-15

Tuesday’s WOD 2/14/17

Tuesday’s WOD 2/14/17

Metcon (AMRAP – Rounds)
12 minute timecap:

21-15-9
Slamballs (30/20)
KB Swings (53/35)

In remaining time, AMRAP:
8 wall balls (20/14)
8 T2B OR 16 situps
8 burpees

REST 5 minutes

12 minute time cap:
21-15-9
Squat Clean (135/95)
Ring dip

In remaining time, AMRAP:
8 wall balls (20/14)
8 T2B or 16 sit ups
8 burpees

Score is total rounds on AMRAP.

30 Minute Class Workout
Strength
Metcon (Weight)
10 minute EMOM (pick one)
Slow Pull Deadlift + 2 Deadlift

OR

1 Push Jerk + 2 Split Jerk

Start at 65%, increase weight every 3 sets if lifts are successful.

Performance
Metcon (AMRAP – Rounds)
12 minute cap:

21-15-9
Slamballs (30/20)
KB Swings (53/35)

In remaining time, AMRAP:

8 wall balls (20/14)
8 T2B OR 16 situps
8 Burpees

REST 5 minutes

12 minute cap:

21-15-9
Squat Clean (135/95)
Ring Dip

In remaining time, AMRAP:
8 wall balls (20/14)
8 T2B OR 16 sit ups
8 Burpees

Score is total round on AMRAP.

2017-02-14

Monday’s WOD 2/13/17

Monday’s WOD 2/13/17

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

10 pull ups
7 thrusters (135/95)
Shuttle run 3x25m

Strength
Metcon (Weight)
EMOM – 20 minutes, alternating:
Min 1: 4 push press (85-90% 1RM)
Min 2: Rest
Min 3: 4 Overhead Squats (70-75% 1RM)
Min 4: Rest
Min 5: 4 Bent Rows (70% 1 RM)
Performance
Metcon (5 Rounds for time)
5 rounds, each for time. New round starts every 4 minutes.

10 pull ups
7 thrusters (135/95)
Shuttle run 3 x 25m

2017-02-13

SOS 2/11/17

SOS 2/11/17

Performance
Metcon (Time)
Partner WOD
Run 800 together
Complete 400m walking lunge together (but only one working at a time)
100 Double Unders
90 Air Squats
80 Push Ups
70 Situps with Med Ball, throwing to your partner (sit across from each other)
60 Wallballs (20/16)
50 Tire Flips
40 Med Ball Cleans (20/16)
30 HSPU
20 Burpees
10 Jumping Squats with Med Ball
Run 800 together–carrying 1 Med Ball between the two

2017-02-11

Friday’s WOD 2/10/17

Friday’s WOD 2/10/17

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

Minute 1: 5 power snatches (40-60%)
Minute 2: 15 bar facing burpees

REST 3 minutes

12 minute EMOM, alternating minutes:

Minute 1: 5 thrusters (40-60%)
Minute 2: 15 sit ups

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

B. Mixed grip bar deadlift OR trap bar deadlift: in 8 minutes work up to a heavy single.

Metcon (Weight)
Consistency:

10 minute alternating EMOM

Min 1: 10m tire flip
Min 2: 10m double KB front rack carry

Metcon (Weight)
Conditioning:

3 rounds for time
8 trap bar farmers walks (every 10 m stop and perform a deadlift)
16 burpees

Performance
Metcon (Weight)
14 minute EMOM, alternating minutes:
Min 1: 5 power snatches (40-60%)
Min 2: 15 bar facing burpees

REST 3 min

14 minute EMOM, alternating minutes
Min 1: 5 thrusters (40-60%)
Min 2: 15 situps

REST 3 min

14 min EMOM, alternating minutes

Min 1: 5 power clean and jerks (40-60%)
Min 2: 15 pullups

2017-02-10

Thursday’s WOD 2/9/17

Thursday’s WOD 2/9/17

30 Minute Class Workout
Metcon (Time)
BARBARA:

5 rounds (rest 3 min between each round)
20 pull ups
30 push ups
40 sit ups
50 squats

Strength
Metcon (Weight)
Work up to heavy set of 5

Overhead Squats @65%

OR

Incline DB Bench Press @65%

Move up on weight every 1-3 sets, if lifts are successful.

Metcon (Time)
BARBARA:

5 rounds (rest 3 min between each round)
20 pull ups
30 push ups
40 sit ups
50 squats

2017-02-09

Wednesday’s WOD 2/8/17

Wednesday’s WOD 2/8/17

Fitness
Metcon (AMRAP – Rounds and Reps)
8 intervals of 2 minutes on, 1 minute off

AMRAP (continue each interval from where you left off)
25 calorie row
25 box jump overs (24/20)
25 deadlifts (135/115)
25 wall balls (20/14)
25 ring dips
25 burpees
25 cal row or assault bike

Strength
Metcon (No Measure)
Use any additional time to practice any lift you wish or catch up on any lifting you missed this week.

2017-02-08

Tuesday’s WOD 2/7/17

Tuesday’s WOD 2/7/17

30 Minute Class Workout
Metcon (Distance)
6 minutes:
20 Power snatches (95/65)
10 power clean and Jerks (95/65)
Max distance row

REST 3 minutes

6 minutes:
50 wall balls (20/14)
Max distance row

REST 3 minutes

6 minutes:
50 burpees
Max distance row

***Score is total distance on the rower.

Strength
Metcon (Weight)
12 minute EMOM (alternate each minute)

A1. Snatch + Hang Snatch + Snatch @ 65%

A2. 3 Clean and Jerk @ 65%

Move up weight every 3 sets if possible.

Performance
Metcon (Distance)
6 minutes:
20 Power snatches (95/65)
10 power clean and Jerks (95/65)
Max distance row

REST 3 minutes

6 minutes:
50 wall balls (20/14)
Max distance row

REST 3 minutes

6 minutes:
50 burpees
Max distance row

***Score is total distance on the rower.

2017-02-07

Monday’s WOD 2/6/17

Monday’s WOD 2/6/17

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

15 Sit ups
10 Deadlifts (115/75)
5 Power snatches (115/75)
15 Pull Ups

Strength
Metcon (Weight)
For 24 minutes (4 sets), alternate through A1, A2, A3, starting a new movement every 2 minutes.

A1. 5 Back Squats (85-85%)
A2. 5 DB Strict Press (75-80%)
A3. 5 Deadlifts (as heavy as form allows)

Metcon (Time)
5 rounds for time:

15 Sit ups
10 Deadlifts (115/75)
5 Power snatches (115/75)
15 Pull Ups

2017-02-06

SOS 2/4/17

SOS 2/4/17

Performance
Metcon (Time)
200 m farmers walk 55/40 (weight down = 4 burpees)
GHD situps
Push Jerk 135/95
Back Squat 135/95
Pushups on bar
21-18-15-12-9

2017-02-04

Friday’s WOD 2/3/17

Friday’s WOD 2/3/17

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

20 min AMRAP
5 pull ups
10 push ups
15 squats

Strength
Metcon (Weight)
Strength:

In 20 minutes, work up to a heavy set of 5 stone to platforms

(use jerk boxes as platforms)

Metcon (Weight)
Consistency:

15 minute EMOM
Minute 1: 15 m tire flip
Minute 2: 4 KB ground to overhead (2 each arm)
Minute 3: rest

Metcon (AMRAP – Rounds and Reps)
Conditioning:

8 min AMRAP
10 straight weighted push-ups
10 weighted dead hang pull ups
10m farmers walk

Performance
Metcon (Distance)
Choose row, assault bike, or run:

4×11 minutes for distance at repeatable pace

At the end of each 11 minute interval:
3 min AMRAP
5 pull ups
10 push ups
15 squats

2017-02-03

Thursday’s WOD 2/2/17

Thursday’s WOD 2/2/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 intervals of 2 minutes on 1 minute off. Start each round where you left off.

10 deadlifts (185/125)
20 wall balls (20/14)
20 push ups
10 KB front rack walking lunges (53/35)
5 shuttle runs (10m)

Performance
Metcon (3 Rounds for time)
3 rounds each, for time:

15 strict handstand push ups
15 front squats @ 45%
15 bar facing burpees

REST 5 min

Metcon (AMRAP – Rounds and Reps)
AMRAP 6 intervals of 2 min on, 1 min off

10 deadlifts (185/125)
20 wall balls (20/14)
20 push ups
10 KB front rack walking lunges (53/35)
5 shuttle runs (10m)

2017-02-02

Wednesday’s WOD 2/1/17

Wednesday’s WOD 2/1/17

30 Minute Class Workout
Metcon (Time)
NANCY:

5 rounds for time:
400m Run
15 Overhead Squats (95/65)

Strength
Metcon (Weight)
12 minute EMOM

Bottoms up! (Choose what you did not do on Monday)

Front, Back, or Overhead Squats @ 65%

OR

Bench Press @ 65%

Start from the bottom of the movement. Pause for 2 seconds between each rep.

Performance
Metcon (Time)
NANCY

5 rounds:
400m Run
15 Overhead Squats (95/65)

2017-02-01

Tuesday’s WOD 1/31/17

Tuesday’s WOD 1/31/17

30 Minute Class Workout
Metcon (5 Rounds for time)
5 rounds, each for time:
30 Double Unders
15 Power Snatch
30 SitUps
15 Pushups

Move as fast as possible on each round, time each round separately.

Strength
Metcon (No Measure)
Time cap 25 minutes.

1. Deficit Deadlifts 4×3 @ 85-90%
2. DB Push Press 4×4 @ 75-80%
3. Dips (weighted) 12/10/8/6

Move directly from 1 to 2 to 3. Then rest. Start a new round every 6 minutes for 4 rounds.

Performance
Metcon (5 Rounds for time)
5 rounds, each for time:
30 Double Unders
15 Power Snatch
30 SitUps
15 Pushups

Move as fast as possible on each round, time each round separately.

2017-01-31

Monday’s WOD 1/30/17

Monday’s WOD 1/30/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
18 calorie row
15 Thrusters (95/65)
12 Sumo high pull
Strength
Metcon (Weight)
12 Minute EMOM

Bottoms Up Squats (pick one)

Front, Back, or Overhead squat @ 65%

OR

Bench Press @65%

Start from the bottom of the movement! Pause for 2 sec at bottom between each rep. Increase weight every 3 minutes, if possible

Performance
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
18 Calorie Row
15 Thrusters (95/65)
12 Sumo High Pull

2017-01-30

Saturday SOS 1/28/17

Saturday SOS 1/28/17

Performance
Metcon (Time)
Partner WOD
Run 200 before each exercise and then ladder of 1-10-1
Slamballs 30/20
Wipers 115/80 (R + L=1)
Power Clean 115/80
KB swing 55/40

2017-01-28

Friday’s WOD 1/27/17

Friday’s WOD 1/27/17

30 Minute Class Workout
Metcon (No Measure)
12 minute EMOM

Minute 1: 20 m Sprint
Minute 2: 10 unbroken Thrusters

Rest 3 min

12 minute EMOM

Minute 1: 100m run
Minute 2: 4 tire flips

Strength
Metcon (Weight)
In 20 minutes, build to heavy 25m farmers carry

Add load each set.

Metcon (Weight)
10 min EMOM:

1 push press + 1 push jerk

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

5 shoulder to overheads (as heavy as form allows)
2 rope climbs OR 10 pullups
5 burpee box jumps (24/20)

1 minute rest after each round.

Performance
Metcon (3 Rounds for weight)
14 minute EMOM, alternating minutes:
Min 1: 20 cal row
Min 2: 10 power clean + jerk (40-50%)

REST 3 min

14 minute EMOM, alternating minutes:
Min 1: 20 m sprint
Min 2: 10 thruster (40-50%)

REST 3 min

14 minute EMOM, alternating minutes:
Min 1: 100m run
Min 2: 4 tire flips

2017-01-27

Thursday’s WOD 1/26/17

Thursday’s WOD 1/26/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
FIGHT GONE BAD

1 minute each exercise, then rotate to next. 1 minute rest between rounds. Score is total reps.

3 rounds

Wallball Shots (20/14)

Sumo Deadlift High-Pull (75/55)

Box Jump(24/20)

Push Press (75/55)

Row for calories (Cal)

Strength
Metcon (Weight)
10 reps EMOM for 4 minutes:
Straight leg deadlifts

Then:

10 reps EMOM for 4 minutes.
Deadlift rack pulls

Performance
Metcon (AMRAP – Reps)
FIGHT GONE BAD

1 minute each exercise, then rotate to next. 1 minute rest between rounds. Score is total reps.

3 rounds

Wallball Shots (20/14)

Sumo Deadlift High-Pull (75/55)

Box Jump(24/20)

Push Press (75/55)

Row for calories (Cal)

2017-01-26

Wednesday’s WOD 1/25/17

Wednesday’s WOD 1/25/17

Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:

30 double unders
15 wall balls (20/14)
15 med ball cleans
200 m run
12 pushups
20m overhead walking lunge (75/55)
12 sit ups

2017-01-25

Tuesday’s WOD 1/24/17

Tuesday’s WOD 1/24/17

30 Minute Class Workout
Metcon (Time)
For time:

30 burpees
Row for Cal (30/20)
30 burpee box jumps (24/20)
Row for Cal (30/20)
30 bar burpees
Row for Cal (30/20)
30 burpee broad jumps

Time cap 20 min

Strength
Metcon (Weight)
Alternating EMOM for 10 minutes:

Minute 1: 5 Deadlifts @65%
Minute 2: 5 strict db shoulder press @ 65%

Increase weight each round as you can.

Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
12 pullups
21 KB swings (53/35)
50m sprint
Metcon (Time)
30 burpees
Row for cal (30/20)
30 burpee box jumps
Row for cal (30/20)
30 burpees
Row for cal (30/20)
30 burpee box jumps

Time cap: 18 min

2017-01-24

Monday’s WOD 1/23/17

Monday’s WOD 1/23/17

30 Minute Class Workout
Metcon (4 Rounds for time)
3 rounds for time:
10 OHS (unbroken)
10 pull ups

Rest 3 minutes

3 rounds (each for time)
15 box jumps (24/20)
25 sit ups
50m sprint

Strength
Metcon (Weight)
Box squats 4×5 @ 85% (finish within 10 min)
Metcon (Weight)
Using the same weight for both exercises:

Max reps in 20 sec: Thrusters

Rest 10 sec

Max reps in 20 sec: Power Clean

Rest 10 sec

Repeat 4-8 rounds

Performance
Metcon (4 Rounds for time)
3 rounds for time:
10 OHS (unbroken)
10 pull ups

Rest 3 minutes

3 rounds (each for time)
15 box jumps (24/20)
25 sit ups
50m sprint

2017-01-23

SOS 1/21/17

SOS 1/21/17

Metcon
Metcon (Time)
“Deck of Cards”
Clubs – KB swings 55/40
Spades – Sledgehammers
Diamonds – Situps
Hearts – Burpees
Joker-Run 400

2017-01-21

Thursday’s WOD 1/19/17

Thursday’s WOD 1/19/17

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

800m row/run
15 burpees
15 KB swings (53/35)
400m row/run
20 slam balls
10 med ball clean
200m run
8 DB press (55/40)
8 pull ups

Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP

800m row/run
15 burpees
15 KB swings (53/35)
400m row/run
20 slam balls
10 med ball clean
200m run
8 DB press (55/40)
8 pull ups

Use any additional class time to practice skills or lifting.

2017-01-19

Wednesday’s WOD 1/18/17

Wednesday’s WOD 1/18/17

30 Minute Class Workout
Metcon (Time)
HELEN
3 rounds for time:
400m Run
21 KB Swings
12 Pullups
Strength
Metcon (Weight)
Front Squat or Bench Press

10 minute EMOM
5 reps each minute

Metcon
Metcon (Time)
HELEN
3 rounds for time:
400m run
21 KB Swings
12 Pull-ups

2017-01-18

Tuesday’s WOD 1/17/17

Tuesday’s WOD 1/17/17

30 Minute Class Workout
Metcon (Time)
5 rounds for time:
10 Thrusters (40-65% 1RM)
10 GHD situps
10 Power Snatch (40-65% 1RM)
10 Broad Jumps

Use same barbell for thruster and snatch.

Strength
Metcon (Weight)
Time Cap 24 min.

4 rounds:
4 Deadlifts (80-85%)
4 Strict Press (75-80%)
Bent Row (12, 10, 8, 6)

Start a new round every 6 minutes.

Metcon
Metcon (Time)
5 rounds for time:
10 thrusters (40-65%)
10 GHD Situps
10 Power Snatches (40-65%)
10 Broad Jumps

2017-01-17

Monday’s WOD 1/16/17

Monday’s WOD 1/16/17

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

4 dips
6 handstand push up
8 KB swings (55/40)
8 bar facing burpees
8 front rack walking lunges
10 situps

Strength
Metcon (10 Rounds for weight)
Back Squat OR Bench Press

As Heavy as Form Allows

10 Minute EMOM Pyramid
10-8-6-3-1-1-3-6-8-10

Add weight as you can.

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

4 Dips
6 HSPU
8 KB Swings (55/40)

Rest 5 min

3 rounds for time

400m row or run
8 power clean and jerk (135/95)
8 bar facing burpees
(Time cap 10 min)

Rest 5 min

8 min AMRAP

8 front rack walking lunges (95/65)
8 situps

2017-01-16

Saturday’s SOS 1-14-17

Saturday’s SOS 1-14-17

Metcon (Time)
Run 400
21 Power Clean 135/95
15 Push Jerk
9 Man Makers 35/25
1 Rope Climb
3 Rounds

2017-01-14

Friday’s WOD 14.5

Friday’s WOD 14.5

W/U:
1 min single unders
1 min double unders or ATTEMPTS
Run 400 w/ 10 squats in each corner
5 inch worms with 2 push ups at bottom
10 lunges with elbow drop
***push knee out and hips toward the floor
10 step-ups
5 x 10sec static pull-up holds
Farmer’s Carry (4 sets)
25 M as heavy as form allows
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
3 Dead Hang Pull Ups
6 Dips
9 Box Jumps 24/20
12 Slamballs 30/20

2017-01-13

Thursday’s WOD 14.4

Thursday’s WOD 14.4

Strength
Front Rack Lunge (20 Reps)
Fitness
W/U:
Run 400 w/ 10 squats in each corner
5 inch worms with 2 push ups at bottom
10 lunges with elbow drop
***push knee out and hips toward the floor
10 leg swings each side – 10R/10L
10 side steps to each side with band just above the knee
10 slow squats with band just above the knee
***focus on pushing knees out against the band to engage hams and glutes***
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Bench Press (5-5-5-5-5)
As Heavy As Form Allows

2017-01-12

Wednesday’s WOD 14.3

Wednesday’s WOD 14.3

W/U:
500m row
10 inch worms with 2 push ups at bottom
30 sec PVC pass-throughs
30 sec PVC windmills
10 lunges with elbow drop
***push knee out and hips toward the floor
5 x 10sec static pull-up holds
Metcon (Time)
Deadlift 225/155
Pull Ups
KB Swing 55/40
5-10-15-20-15-10-5

2017-01-11

Tuesday’s WOD 14.2

Tuesday’s WOD 14.2

3 rounds of 50m sprint with 10 squats in each corner (increase speed each round)

10 inch worms with 2 push up at bottom
10 lunges with elbow drop
10 side steps with band just above knee
10 squats with band just above knee
5 wall walks
10 strict press with bar only
3 position snatch
—high hang + 1″ above knee + mid shin = 1 rep

Work up to weight for the snatch

Strength
Snatch Progression (1 of each – 5 rounds)
Hang Power Snatch
Power Snatch
Snatch

start at 60% of your power snatch max and increase weight each round.
Fitness
Metcon (Time)
30 Bar Over Burpees
400m Run/Row
15 Power Snatch 135/95
400 m Run/Row
15 Power Snatch
400 m Run/Row
30 Bar Over Burpees

2017-01-10

Monday’s WOD 14.1

Monday’s WOD 14.1

10 inch worms with 2 push ups at bottom
10 lunges with elbow drop
***push knee out and hips toward the floor
10 side steps to each side with band just above the knee
10 slow squats with band just above the knee ***focus on the athlete pushing their knees out against the band to engage hams and glutes***
5 x 3 position squat cleans with bar only
—high hang + 1″ above knee + mid shin = 1 rep
10 strict press with bar only
10 thrusters with bar only
3-5 reps of each movement
Strength
Front Squat (3-3-3-3-3)
Can be Overhead, or back squats instead. Let the members choose.
Metcon
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

2017-01-09

Saturday’s SOS 1-7-17

Saturday’s SOS 1-7-17

Metcon (Time)
Partner Wod
Run 200 before each exercise and then ladder of 1-10-1
Slamballs 30/20
Wipers 115/80 (R + L=1)
Power Clean 115/80
KB swing 55/40

2017-01-07

Friday’s WOD Benchmark 2.5

Friday’s WOD Benchmark 2.5

30 Minute Class Workout
Metcon (Time)
Run 400
10 squat clean and jerks 135/95
4 rounds
Warm-up
Clean and Jerk Progression

3 reps of each movement with empty bar:
Clean High Pull
Muscle Clean + Strict Press
Tempo Front Squat 53X1
Power Clean
Clean Pull Under + Push Jerk
Hang Squat Clean + Split Jerk

Repeat entire progression 1-3 times.

Weightlifting
Clean and Jerk (1 Rep Max)
10 minutes to find 1RM

Rest 5 minutes.

Metcon
Clean and Jerk 30 reps for time (Time)
Clean + Jerk
30 reps at 70% of 1RM for time

Time cap: 15 minutes.

Metcon
Metcon (Weight)
Strict Chin Up
8 minutes to find 1 rep max weighted chin up

Rest 4 min
Then:
Find max reps strict chin up (unweighted)

Metcon
Metcon (AMRAP – Reps)
Pistols

Fix max reps per leg in 40 sec.

1. As many pistols as possible in 40 seconds with R leg
2. As many pistols as possible in 40 seconds with L leg

2017-01-06

Thursday’s WOD Benchmark 2.4

Thursday’s WOD Benchmark 2.4

30 Minute Class Workout
Metcon (Time)
3-6-9-12-15-18-21
Row 300
Push Press 75/55
situps
Warm-up
Strict Press and Push Press

Use low weights to warm up shoulders
Strength
Military Press (1 Rep Max)
20 minutes to find 1RM strict press

Suggested progression:
1×8 @50%
1×5 @65%
1×3 @80%
1×2 @85%
1×1 @95%
1×1 @ 100%+

Metcon
Max Sprint Speed Test (Time)
Warm up with 1000m row (5 min cap)

Row 10 seconds at max effort (7 second flying start)
Rest 3 min
Row 10 seconds at max effort (with flying start)
Rest 3 min
Row 10 seconds at max effort (with flying start)

Record /500m pace for each round.

Metcon
Max Aerobic Speed Test (Time)
Row 2000m for time

Record average /500m pace and final time for 2000m

2017-01-05

Wednesday’s WOD Benchmark 2.3

Wednesday’s WOD Benchmark 2.3

30 Minute Class Workout
30min: Metcon (Time)
Run 800
10 HSPU
15 V-ups
20 lunges (right, left=1)
3 rounds
Warm-up
Air Squats
Shoulder warm-up
Strength
Back Squat (1 rep max)
25 minutes to find 1RM

Rest 5 min

Strength
Back Squat (Max Reps)
Use 85% of the 1RM you found today. Perform the maximum number of reps possible in one set.
Metcon
Handstand Pushup Deficit (Distance)
Deepest Deficit possible

Determine the deepest possible deficit at which you can successfully perform 1 rep of a HSPU.

(Use seated DB press with back to wall if necessary.)

Metcon
HSPU max reps at 50% deficit (AMRAP – Reps)
HSPU

At 50% of the deficit found above, perform as many HSPU as possible for 1 round.
Metcon
Pull Ups – Max Reps (AMRAP – Reps)
Pull Ups
Max reps in 40 seconds
Rest 40 seconds
Max reps 40 seconds

Record total reps

2017-01-04

Tuesday’s WOD Benchmark 2.2

Tuesday’s WOD Benchmark 2.2

30 Minute Class Workout
30min: Metcon (AMRAP – Rounds and Reps)
As Many Rounds as Possible in 20 Minutes

1 Squat Snatch 95/65
1 Toes 2 bar
2 Squat snatch
2 Toes 2 bar
3…

Warm-up
Snatch progression
3 reps of each movement:
Romanian deadlift
Snatch high pull
Muscle snatch

Complete 1-3 rounds with empty bar

Weightlifting
Snatch (1 rep max)
15 minutes to find one rep max
Metcon
30 Squat Snatch for Time (Time)
Squat Snatch
30 reps at 70% for time (Time cap 15 min)
Metcon
Toes to Bar Benchmark (AMRAP – Reps)
Toes to bar (kipping)
Max reps in 40 seconds
Rest 40 seconds
Max reps in 40 seconds
Mobility/Cooldown
Metcon (No Measure)
5 minute bike or row

2017-01-03

Monday’s WOD Benchmark 2.1

Monday’s WOD Benchmark 2.1

30 Minute Class Workout
Metcon (AMRAP – Rounds)
Every Minute on the Minute for 20 Minutes
3 Thrusters 95/65
3 Burpees
3 Power Snatch 95/65
3 Pull Ups
Warm-up
02-10:
Warm-up – snatch progression
Do all movements 3 times in a row (3 reps)
Complete 1-3 rounds for a warm up with just the empty bar.
-romanian deadlift
-snatch high pull
-muscle snatch
Metcon
10-25: Strength Deadlift (Weight)
Deadlift
15 minutes to build to a heavy set of 3
25-55: Metcon Benchmark 1.1 (AMRAP – Rounds)
Conditioning Test 1
EMOM perform one round:
3 thursters (95/65)
3 burpees
3 power snatches (95/65)
3 toes to bar

Perform all movements each minute and rest the remaining time of the minute. When you can no longer complete all the movements, record the rounds you did, rest one minute, and continue until last person is done.

Mobility/Cooldown
5 minute assault bike or row

2017-01-02

Friday’s WOD 12-30-16

Friday’s WOD 12-30-16

30 Minute Class Workout
30MIN: Metcon (Time)
21 ring rows
21 calorie row
21 push press 75/55
21 calorie row
21 push ups
3 Rounds
Weightlifting
Metcon (No Measure)
Warmup:
3 reps of each movement, 2 rounds of full sequence
Clean High Pull
Muscle Clean + Strict Press
Tempo Front Squat 53X1 + 3 push press
Clean pull under + push jerk
Hang squat clean + split jerk

(Tempo 53X1 = 5 sec down, 3 sec at bottom, explode up, 1 sec at top)

A. 9 sets, go every 90 seconds
Snatch power jerk + overhead squat (2+3) @65% 1RM OHS,

Increase weight every 3sets if all lifts are successful

B.
Snatch
EMOM – as heavy as form allows
20 double unders, 1 Snatch
Try to choose a weight that will allow you to complete at least 8 rounds.

C.1 Clean (singles) – build load progressively. Start at 60%, build to 90%
EMOM – as heavy as form allows
1 Clean every 30 seconds for 5-10 total reps
1 clean every 45 seconds for 5-10 total reps
1 clean every 60 seconds for 5-10 total reps

For time:
10 squat cleans (245/165) in 2 minutes
8 squat cleans (265/180) in 2 minutes
6 squat cleans (285/195) in 2 minutes
4 squat cleans (305/205) in 2 minutes
2 squat cleans (325/215) in 3 minutes

Strength
Metcon (No Measure)
A1. Front Squat:
Build to heavy double for the day, rest 3-4 min between sets
(start counting sets from 70% of your 1RM)

A2. Back off sets: 3×10 at 82.5%+ of A1, rest 3 min between sets.
Start at 85% of A1, increase load on each set.

Alternate B1 and B2: (rest 2 minutes between movements)
B1. Bench Press
B2. Barbell Bent over row

4 sets of 6 reps. Rest 2 minutes between movements. All as heavy as form allows.

C. Rotate through C1, C2.
C1. Standing single arm dumbbell press
C2. Single leg deadlift (each side)

3 sets of 10 reps. Rest 1 minute between movements. All as heavy as form allows.

Strength
Metcon (No Measure)
STRENGTH:
Double overhand axle bar deadlift in 12 minutes, work up to a heavy single
Mixed grip axle bar deadlift – in 8 minutes work up to a heavy single

Start with sets of 5, then sets of 3, then singles.

CONSISTENCY:
10 min EMOM:
1 double overhand axle bar deadlift @ 90% of A

Start at moderately challenging load and add a little more each minute. Aim to go as fast as possible.

CONDITIONING:
For Time:
Ladder 10 down to 1
Axle bar deadlifts, mixed grip @ 80% of A
10 m stone carry @ 70/50kg

2016-12-30

Thursday’s WOD 12-29-16

Thursday’s WOD 12-29-16

30 Minute Class Workout
Metcon (Time)
Run 400
10 Deadlifts 225/185
10 Push Press 95/65
10 Front Rack Walking Lunge 95/65 (total)
10 GHD Sit Ups
4 Rounds
Strength
Metcon (No Measure)
All movements as heavy as form allows. Rest 2 minutes between all movements.
Try to go heavier than last week.

8 deadlift
2 push press
6 deadlift
2 push press
4 deadlift
2 push press

8 back rack walking lunge/side
4 push press
6 front rack walking lunge/side
4 push press
4 front rack walking lunge/side
4 push press

Metcon (Weight)
Power clean and jerk – 3 sets of 7 reps

OR

Power Snatch 3 sets of 7 reps

2016-12-29