Monday 4/9/18

Monday 4/9/18

Metcon (Time)
5 rounds

20 push ups
10 ovh squats (135/95)
2 rope climbs

2018-04-09

Friday 4/6/18

Friday 4/6/18

Metcon (Time)
Choose from the following movements. Do a minimum of 200m per movement and a max of 400m per movement.

Complete a total of 1600m.

Sled Push
Sled Pull
Tire Flips
Stone Carry
Farmers Carry
Slamball Tosses
Yoke Carry
Burpee Broad Jumps

If you set down the implement, do 5 pushups and 5 air squats.

Time Cap 30 min.

2018-04-06

Thursday 4/5/18

Thursday 4/5/18

30 Minute Class Workout
Metcon (Time)
For time:

30 Power Clean + Jerk (135/95)

Time Cap: 12 min.

Metcon (Time)
Rest 5 min

5 Rounds for Time:
30 Double Unders
10 Power Clean + Jerks (95/65)

Time Cap 10 min.

1 Hour Class
Metcon (Weight)
In 15 min, work up to a max weight for a 20m farmers carry/zercher carry/overhead carry (you choose which).

Aim for no more than 8 carries total.

Metcon (Time)
For time:

30 Power Clean + Jerk (135/95)

Time Cap: 12 min.

Metcon (Time)
Rest 5 min

5 Rounds for Time:
30 Double Unders
10 Power Clean + Jerks (95/65)

Time Cap 10 min.

2018-04-05

Wednesday 4/4/18

Wednesday 4/4/18

Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP

6 cal Row
3 Deadlifts (225/155)
12 cal Row
6 Deadlifts
18 cal Row
9 Deadlifts
24 cal Row
12 Deadlifts
30 cal Row
15 Deadlifts
36 cal Row
18 Deadlifts
42 cal Row
21 Deadlifts

Metcon (Time)
5 Rounds for time:
8 Toes to Bar
12 Burpee Box Jump Overs (24/20)

Time cap: 10 min

2018-04-04

Tuesday 4/3/18

Tuesday 4/3/18

Front Squat
In 15 minutes, work up to a heavy 1 rep Front Squat.
Bench Press
In 15 min build up to a heavy 1RM for the day.
Metcon (AMRAP – Reps)
Push Ups – max unbroken reps.
Metcon (Time)
Run 1600m for time.

2018-04-03

Monday 4/2/18

Monday 4/2/18

Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP

100m Sandbag Carry
50m Sprint
15 Push-Ups (weighted)
15 Sit Ups (weighted)
50m Sprint
15 Sandbag Thrusters
15 Pull Ups
100m OVH Sandbag Carry

2018-04-02

SOS 3/31/18

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SOS 3/31/18

Metcon (Time)
Partner WOD

Run 800 together
30 Cleans
60 Push Ups
60 Pull Ups
60 OH Walking Lunges
60 Push Press
60 Sit Ups
60 Air Squats
60 Wall Balls
60 Sledgehammers
Run 800 together

2018-03-31

Friday’s WOD 3/30/18

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Friday’s WOD 3/30/18

Metcon (AMRAP – Reps)
TABATAS

20 sec work, 10 sec rest – 8 times for each movement

1. Pull Ups
2. Push Ups
3. Air Squats
4. Row
5. Sit Ups
6. Deadlifts
7. Planks

2018-03-30

Thursday’s WOD 3/29/18

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Thursday’s WOD 3/29/18

Sandbag OVH Squat and OVH Walking Lunges
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2018-03-29

Wednesday’s WOD 3/28/18

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Wednesday’s WOD 3/28/18

Metcon (Time)
For time:

10-9-8-7-6-5-4-3-2-1

Bench Press (bodyweight)
Atlas Stones (or heavy clean)

Time cap – 30 min

2018-03-28

Tuesday’s WOD 3/27/18

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Tuesday’s WOD 3/27/18

30 Minute Class Workout
Metcon (Weight)
16 minute EMOM

1 -4 bear complex (power clean + front squat + push press + back squat + push press behind neck)

2 – 5 strict ring pull ups

3 – 15m bear hug sandbag/ atlas stone carry + 5 burpees

4 – 100m shuttle run

Score is weight on bear complex

1 Hour Class
Metcon (Weight)
16 minute EMOM

1 -4 bear complex (power clean + front squat + push press + back squat + push press behind neck)

2 – 5 strict ring pull ups

3 – 15m bear hug sandbag/ atlas stone carry + 5 burpees

4 – 100m shuttle run

Rest 4 minutes before part B.

Score is weight on bear complex

Metcon (Weight)
B. 16 minute EMOM

1 – 3 Snatch Complex (muscle snatch + overhead squat + power snatch + overhead squat)

2 – 15m sled drag sideways (alternate sides each round)

3 – 15m KB front rack carry + 3 KB clean + jerk/side

4 – 100m backwards/forwards shuttle run

Score is weight for KB rack carry

2018-03-27

Monday’s WOD 3/26/18

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Monday’s WOD 3/26/18

30 Minute Class Workout
Metcon (No Measure)
A. Pick one movement: Sled/Row/Run

5 rounds of:
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

Rest 2 minutes

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work/30 sec rest

Rest 2 min

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

Rest 2 min

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

1 Hour Class
air squats
Clean and Jerk
10 minute EMOM

1 Clean + Jerk @ 65%+

Increase weight every 1-2 sets if moving well.

Metcon (No Measure)
A. Pick one movement: Sled/Row/Run

5 rounds of:
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

Rest 2 minutes

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work/30 sec rest

Rest 2 min

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

Rest 2 min

THEN:
choose one movement – sled/row/run

5 rounds
30 sec work (moderate)
20 sec work (moderately hard)
10 sec work (very very hard)

2018-03-26

18.5 Open WOD

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18.5 Open WOD

2018-03-23

Thursday’s WOD 3/22/18

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Thursday’s WOD 3/22/18

Metcon (6 Rounds for reps)
TABATA!
8 rounds of each movement – 20 sec work, 10 sec rest

OVH Walking Lunges (sandbag or barbell)
Push Ups
Sled Push Sprint
KB Swings
Sled Pull Sprint
Farmers Carry OR Yoke/Zercher Carry AHAFA

2018-03-22

Wednesday’s WOD 3/21/18

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Wednesday’s WOD 3/21/18

Metcon (Time)
For time:
11 Thrusters (115/75)
22 Chest to Bar Pull Ups
Sprint 200m
9 Thrusters
18 C2B Pull Ups
Sprint 200m
7 Thrusters
14 C2B Pull Ups
Sprint 200m
5 Thrusters
10 C2B Pull Ups
Sprint 200m
3 Thrusters
6 C2B Pull Ups
Sprint 200m

Time cap: 20 min.

2018-03-21

Tuesday’s WOD 3/20/18

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Tuesday’s WOD 3/20/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
8 intervals, alternating A1/A2

A1:
2 minute AMRAP
30 double unders
15 wall balls (20/14)
10 burpees

Then, immediately go to A2.

Metcon (Distance)
A2:
Row for max distance in 2:00

Rest 2 minutes before returning to A1.

1 Hour Class
Metcon (Weight)
10 minute EMOM
1 Clean + Jerk

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

Metcon (AMRAP – Rounds and Reps)
8 intervals, alternating A1/A2

A1:
2 minute AMRAP
30 double unders
15 wall balls (20/14)
10 burpees

Then, immediately go to A2.

Metcon (Distance)
A2:
Row for max distance in 2:00

Rest 2 minutes before returning to A1.

2018-03-20

Monday’s WOD 3/19/18

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Monday’s WOD 3/19/18

30 Minute Class Workout
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
1 Hour Class
Back Squat
Work up to a heavy set of 5 back squat.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

2018-03-19

SOS 3/17/18

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SOS 3/17/18

Metcon (Time)
Partner WOD
HAPPY ST. PATRICKS DAY!
3 Rounds
17 reps each movement/round

Sledgehammers
Thrusters (95/65)
Push Ups
Air Squat
Toes to Bar
Run (3 laps)
tIre Flip
Clean (95/65)
Kettlebell Swing (55/35)

2018-03-17

Open 18.4

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Open 18.4

2018-03-16

Thursday’s WOD 3/15/18

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Thursday’s WOD 3/15/18

Metcon (AMRAP – Reps)
4 Rounds for Reps

45 sec Max Rep Push Ups
Rest 45 sec
45 sec Max Rep Ring Row
Rest 45 sec
45 sec Max Reps Box Step Up (Left)
Rest 45 sec
45 sec Max Reps Box Step Up (Right)
Rest 45 sec
45 sec Max Reps Sit Ups or GHD
Rest 45 sec

2018-03-15

Wednesday’s WOD 3/14/18

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Wednesday’s WOD 3/14/18

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

Minute 1: 30 sec handstand walk or 5 heavy push press

Minute 2: 5 Stone to shoulder OR 5 heavy clusters

Minute 3: 8 Burpee Box Jumps

Minute 4: REST or easy row

Score: weight on stones/cleans

1 Hour Class
Metcon (Weight)
16 minute EMOM, alternating unbroken sets.

Minute 1: 30 sec handstand walk or 5 heavy push press

Minute 2: 5 Stone to shoulder OR 5 heavy clusters

Minute 3: 8 Burpee Box Jumps

Minute 4: REST or easy row

Score: weight on stones/cleans

Metcon (Weight)
B. 16 minute EMOM, alternating unbroken sets.
Minute 1 – 4 Turkish Get Ups
Minute 2 – 50m Heavy Farmers Carry
Minute 3 – 10 Strict Pull Ups
Minute 4 – Rest or Easy Row

Score is weight on farmers carry.

2018-03-14

Tuesday’s WOD 3/13/18

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Tuesday’s WOD 3/13/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
4 total intervals, alternating A1/A2.

A1. 3 minute AMRAP
9 DB Press
12/9 Calorie Row
15 Wall Ball (20/14)

Rest 3 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 3 minute AMRAP
15 DB Swings
12 Deadlifts (225/155)
9 Toes to Bar

Rest 3 minutes before A1.

1 Hour Class
Bench Press
5 sets
8 Bench Press @ 65-85%

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

Metcon (AMRAP – Rounds and Reps)
4 total intervals, alternating A1/A2.

A1. 3 minute AMRAP
9 DB Press
12/9 Calorie Row
15 Wall Ball (20/14)

Rest 3 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 3 minute AMRAP
15 DB Swings
12 Deadlifts (225/155)
9 Toes to Bar

Rest 3 minutes before A1.

2018-03-13

Monday’s WOD 3/12/18

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Monday’s WOD 3/12/18

2018-03-12

SOS 3/10/18

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SOS 3/10/18

Fitness
Metcon (Time)
For time:
Run 800
50 Goblet Squats
Run 400
50 Push Press
Run 400
50 KB Swings
Run 400
50 Pull Ups
Run 400
50 Lunges
Run 800

2018-03-10

Open Workout 18.3

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Open Workout 18.3

2018-03-09

Thursday 3/8/18

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Thursday 3/8/18

30 Minute Class Workout
Metcon (6 Rounds for reps)
Rotate through B1/B2/B3 twice for 8 tabata rounds of each exercise.
B1. Close grip bench press
B2. KB/DB Bulgarian Split Squat
B3. KB Swings

8 rounds (20 sec work 10 sec rest) of each exercise. Then rest 3-4 minutes and repeat.

Score is total reps for each exercise.

1 Hour Class
Overhead Squat
5/4/3/3/3 Overhead Squats

Start at 80%.
Tempo: 21X1
(2 seconds down, 1 sec pause at bottom, explode up, 1 sec pause at top)

Rest 3 minutes between sets.

Metcon (6 Rounds for reps)
Rotate through B1/B2/B3 twice for 8 tabata rounds of each exercise.
B1. Close grip bench press
B2. KB/DB Bulgarian Split Squat
B3. KB Swings

8 rounds (20 sec work 10 sec rest) of each exercise. Then rest 3-4 minutes and repeat.

Score is total reps for each exercise.

2018-03-08

Wednesday’s WOD 3/7/18

Wednesday’s WOD 3/7/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
2 sets of 2 intervals (4 total intervals), alternating A1/A2.

A1. 4 minute AMRAP
9 Power Snatch (95/65)
9 Chest to Bar Pull Ups
9 Thrusters
9 Box Jumps (24/20)

Rest 3 minutes before A2.

Metcon (AMRAP – Reps)
A2. 4 minutes

1 minute Row for Calories
1 minute max Push Ups
1 minute max Double Unders
1 minute max Sit Ups

Rest 3 minutes before A1.

Score is total reps.

1 Hour Class
Metcon (AMRAP – Rounds and Reps)
3 sets of 2 intervals (4 total intervals), alternating A1/A2.

A1. 4 minute AMRAP
9 Power Snatch (95/65)
9 Chest to Bar Pull Ups
9 Thrusters
9 Box Jumps (24/20)

Rest 3 minutes before A2.

Metcon (AMRAP – Reps)
A2. 4 minutes

1 minute Row for Calories
1 minute max Push Ups
1 minute max Double Unders
1 minute max Sit Ups

Rest 3 minutes before A1.

Score is total reps.

2018-03-07

Tuesday’s WOD 3/6/18

Tuesday’s WOD 3/6/18

30 Minute Class Workout
Metcon (Weight)
28 minute EMOM
1 – 10 Cal Row/Run 400
2 – 25m Sled Push/ Sled Pull (switch each round)
3 – 50m Farmers Carry
4 – Recover by breathing through nose only.

Score is weight on sled push/pull

1 Hour Class
Power Clean
6 sets

2 Power Cleans (65-85%)

Go every 90 seconds.

Start at 65% and move up on weight every 1-2 sets if moving well.

Metcon (Weight)
40 minute EMOM
1 – 10 Cal Row/Run 400
2 – 25m Sled Push/ Sled Pull (switch each round)
3 – 50m Farmers Carry
4 – Recover by breathing through nose only.

Score is weight on sled push/pull

2018-03-06

Monday’s WOD 3/5/18

Monday’s WOD 3/5/18

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

24 UB (unbroken) Wall Ball (20/14)
12 UB Deadlift (135/95)
9 UB Hang Power CLean
6 UB Push Jerk
3 UB Front Squat

Go every 6 minutes.

1 Hour Class
Run 400 or Row 500 and warm up your squat.
Back Squat
5 sets

3 Back Squats at 80-85%

Rest 2 minutes between sets.

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

24 UB (unbroken) Wall Ball (20/14)
12 UB Deadlift (135/95)
9 UB Hang Power CLean
6 UB Push Jerk
3 UB Front Squat

Go every 6 minutes.

2018-03-05

SOS 3/3/18

SOS 3/3/18

Fitness
Metcon (Time)
Partner WOD:
5 rounds for time

Run 800
20 tire flips
40 tire jumps
40 sledgehammers
40 slamballs
20 tire flips

2018-03-03

Thursday’s WOD 3/1/18

Thursday’s WOD 3/1/18

30 Minute Class Workout
Metcon (Weight)
18 minute EMOM, rotating.

1 – 10 Cal Row
2 – 10 unbroken Power Clean/ 7 unbroken Power Snatch / 10 unbroken Push Jerk (change movement each round) 95/65
3 – Rest – try to recover by breathing through nose only.

1 Hour Class
Skill Warm Up (10 min)
Snatch and OVH Squat Practice
Metcon (Weight)
A. 18 minute EMOM, rotating.

1 – 10 Cal Row
2 – 10 unbroken Power Clean/ 7 unbroken Power Snatch / 10 unbroken Push Jerk (change movement each round) 95/65
3 – Rest – try to recover by breathing through nose only.

Rest 5 minutes before part B.

Metcon (Weight)
B. 16 Minute EMOM, rotating minutes.

1 – 50m Sled Push
2 – 8 Ring Pull Ups/ 8 Deficit Handstand Push Ups / 8 Ring Dips (change movement each round)
3 – 1 Turkish get up + 10 DB OH Walking Lunges (50/35), alternate sides each round.
4 – Rest – try to recover breathing only through nose.

2018-03-01

Wednesday 2/28/18

Wednesday 2/28/18

30 Minute Class Workout
Metcon (4 Rounds for time)
4 unbroken rounds for time
15 GHD sit ups OR 30 regular sit ups
15 air squats
15 Burpee broad jumps
10 (5/side) DB push press @ (70-100/45- 70lbs)

Rest between rounds only

1 Hour Class
Metcon (Weight)
Power jerk – (5) x 1 @ 65+%, go every 90s

Start at 65% and increase load if moving well.

Metcon (4 Rounds for time)
4 unbroken rounds for time
15 GHD sit ups OR 30 regular sit ups
15 air squats
15 Burpee broad jumps
10 (5/side) DB push press @ (70-100/45- 70lbs)

Rest between rounds only

2018-02-28

Tuesday’s WOD 2/27/18

Tuesday’s WOD 2/27/18

30 Minute Class Workout
Metcon (4 Rounds for time)
4 Rounds, each for time. All exercises must be unbroken for round to count.

15 Deadlifts (225/155)
30 Wall balls (20/14)
Run 400

5 minute cap per round.

1 Hour Class
Metcon (Weight)
Rotate through A1/A2 for 5 rounds:

A1. 4 Back Squats (75-80%)

Rest 1 minute before A2.

Metcon (Weight)
A2. 6-6-6-4-4- Strict Weighted Dips AHAFA

Rest 1 minute before A1.

Metcon (4 Rounds for time)
4 Rounds, each for time. All exercises must be unbroken for round to count.

15 Deadlifts (225/155)
30 Wall balls (20/14)
Run 400

5 minute cap per round.

2018-02-27

Monday’s WOD 2/26/18

Monday’s WOD 2/26/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
2 sets of 4 intervals, alternating A1/A2

A1. 2 minute AMRAP

8 KB Swings (53/35)
8 Handstand Push Ups
8 Cal Row

Rest 2 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 2 minute AMRAP
8 Overhead Squats (95/65)
8 Pull Ups
8 Box Jumps (24/20)

Rest 2 minutes before A1.

Repeat A1 and A2 4 times each (8 total 2 minute AMRAPs)

1 Hour Class
Power Clean and Jerk
10 minute EMOM – 1 Clean + 2 Jerks every 60 sec.

Start at 65%, increase weight if moving well.

Metcon (Weight)
10 minute EMOM

Power Clean + Jerk (1 Clean + 2 Jerks) every 60 seconds.

Start at 65%, increase load if moving well.

Metcon (AMRAP – Rounds and Reps)
8 total intervals, alternating A1/A2.

A1. 2 minute AMRAP
8 KB Swings (53/35)
8 Handstand Push Ups
8 Cal Row

Rest 2 minutes before A2.

Metcon (AMRAP – Rounds and Reps)
A2. 2 minute AMRAP

8 Overhead Squat (96/65)
8 Pull Ups
8 Box Jumps

Rest 2 minutes before A1.

2018-02-26

SOS 2/24/18

SOS 2/24/18

Fitness
Metcon (Time)
8 Rounds for time:

400m Run
10 barbell thrusters
8 pull-ups
50 double-unders
40 sledgehammers

2018-02-24

Friday 2/23/18

Friday 2/23/18

Metcon (No Measure)
Open WOD 18.1

2018-02-23

Thursday 2/22/18

Thursday 2/22/18

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

30 minute time cap.

2018-02-22

Wednesday 2/21/18

Wednesday 2/21/18

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

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

2018-02-21

Tuesday 2/20/18

Tuesday 2/20/18

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

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

Rest 2 minutes, then repeat A1.

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

Score is total reps.

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

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

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

Rest 1 min before returning to A1.

Score is weight on back squats.

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

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

Rest 2 minutes, then repeat B1.

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

Score is total reps.

2018-02-20

Monday 2/19/18

Monday 2/19/18

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

2018-02-19

2/17/18 SOS

2/17/18 SOS

Fitness
Metcon (Time)
Partner WOD

800m Run Buy-In (Both Partners)

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

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

Break up rounds however you’d like between partners.

2018-02-17

Friday 2/16/18

Friday 2/16/18

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

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

1 Hour Class
Single Arm DB Bench Press
3 Rounds.

8/side @ AHAFA, Tempo 4011

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

Rest 1 min before repeating.

2018-02-16

Thursday 2/15/18

Thursday 2/15/18

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

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

Prior to 12:00, complete 3 rounds of

8 Tire Flips
4 Squat Snatches (135/95)

Prior to 16:00 complete 3 rounds of

9 Tire Flips
3 Squat Snatches (155/115)

Prior to 20:00, complete 3 rounds of

10 Tire Flips
2 Squat Snatches (175/125)

Prior to 24:00, complete 3 rounds of

11 Tire flips
1 Squat Snatch (185/135)

2018-02-15

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

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

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

5 rounds for time:

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

Time cap: 30 min.

2018-02-14

Tuesday 2/13/18

Tuesday 2/13/18

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

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

Rest 3 minutes before A2.

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

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

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

Rest 3 minutes between rounds.

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

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

Rest 3 minutes before A2.

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

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

2018-02-13

Monday 2/12/18

Monday 2/12/18

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

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

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

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

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

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

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

2018-02-12

2/10/18 SOS

2/10/18 SOS

Fitness
Metcon (Time)
partner WOD

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

1000m row

100 pull ups

100 goblet squats (80/55)

100 Bench press (135/65)

100 deadlifts (135/65)

100 box jumps

100 KB swings (80/55)

1000m Row

2018-02-10

Thursday 2/8/18

Thursday 2/8/18

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

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

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

Repeat from beginning as needed to fill the 12 minutes.

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

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

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

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

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

Rest 1 minute between each round.

Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP

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

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

Repeat from beginning as needed to fill the 12 minutes.

2018-02-08

Wednesday 2/7/18

Wednesday 2/7/18

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

2018-02-07

Tuesday 2/6/18

Tuesday 2/6/18

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

10 Cal Row
8 Thruster (95/65)
4 Later Burpees Over Bar
10 Cal Row
8 Power Snatch (95/65)
4 Lateral Burpees Over Bar

Rest as needed between rounds

Time cap 25 min.

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

10 Cal Row
8 Thruster (95/65)
4 Later Burpees Over Bar
10 Cal Row
8 Power Snatch (95/65)
4 Lateral Burpees Over Bar

Rest as needed between rounds

Time cap 25 min.

2018-02-06

Monday’s WOD 2/5/18

Monday’s WOD 2/5/18

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

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

Rest 3 Minutes

2018-02-05

SOS 2-3-18

SOS 2-3-18

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

2018-02-03

Friday 2/2/18

Friday 2/2/18

30 Minute Class Workout
Metcon (Weight)
12 minute EMOM

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

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

Time cap 12 min.

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

Aim for 6-8 carries maximum.

Metcon (Weight)
12 minute EMOM

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

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

Time cap 12 min.

2018-02-02

Thursday 2/1/18

Thursday 2/1/18

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

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

1 Hour Class
5 minute skill warm up

KB RDLs or light KB rows.

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

Bench Press
Bent Rows

AHAFA

Rest as needed.

Time cap 25 minutes.

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

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

2018-02-01

Wednesday 1/31/18

Wednesday 1/31/18

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

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

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

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

Row 30 Calories

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

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

Rest 1 minute between rounds. Increase weight each round.

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

Metcon (Time)
Chipper (Time cap 15 min)

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

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

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

Row 30 Calories

2018-01-31

Tuesday 1/30/18

Tuesday 1/30/18

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

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

Rest 3 minutes before A2.

Metcon (Time)
A2. 5 minute time cap

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

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

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

Rest 3 minutes, then A2.

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

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

Rest 3 minutes, then start over with A1.

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

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

A2. 3 Strict weighted dips @ AHAFA

Rest 1 minute before A1.

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

2018-01-30

Monday 1/29/18

Monday 1/29/18

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

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

1 Hour Class
Practice:

Power Jerk and Hang Power Snatch

use PVC or empty bar.

Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP

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

2018-01-29

SOS 1-27-18

SOS 1-27-18

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

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

2018-01-27

Friday 1/26/18

Friday 1/26/18

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

1 – 15m Yoke or Zercher Carry.

2 – 5 Double KB Snatch

3 – REST

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

2018-01-26

Thursday 1/25/18

Thursday 1/25/18

Fitness
10 minutes to warm up and practice pushup variations.

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

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

Rest as needed.

Time Cap 25 minutes.

Metcon (Time)
Run 1 mile.

2018-01-25

Wednesday 1/24/18

Wednesday 1/24/18

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

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

Rest 2 minutes before part B.

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

Rest 2 minutes before part C.

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

Clean + Jerk
Power Snatch

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

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

Rest 2 minutes before part B.

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

Rest 2 minutes before part C.

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

Rest 2 minutes and repeat A-B-C.

2018-01-24

Tuesday 1/23/18

Tuesday 1/23/18

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

THEN:
30-20-10

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

THEN:

100 Wall Balls (20/14)

Time Cap: 25 minutes.

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

Rest 3 minutes between sets.

Metcon (Time)
100 cal Row buy in

THEN:
30-20-10

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

THEN:

100 Wall Balls (20/14)

Time Cap: 25 minutes.

2018-01-23

Monday 1/22/18

Monday 1/22/18

30 Minute Class Workout
Metcon (AMRAP – Reps)
Find max reps Chest to Bar Pull Ups in 40 second window.

Then:

7 Rounds

Pull ups (40% of reps in first part)
1 minute max distance row

Start a new round every 90 seconds.

Score is total pull ups and total distance rowed.

1 Hour Class
Metcon (AMRAP – Reps)
Find max reps Chest to Bar Pull Ups in 40 second window.

Then:

7 Rounds

Pull ups (40% of reps in first part)
1 minute max distance row

Start a new round every 90 seconds.

Score is total pull ups and total distance rowed.

Back Squat – 5
Build to a heavy set of 5 Back Squats in an 18 minute window.
Ring Dip + DB Row
Alternate B1 and B2 for 4 rounds.

B1. 8-10 Strict (tempo) ring dip @ AHAFA, tempo 2020

B2. 12/10/8/10 Single arm DB row /side @ AHAFA.

Rest 1 minute before B1.

2018-01-22

1/19/18

1/19/18

30 Minute Class Workout
Metcon (Time)
3 rounds for time:
10 DB Thruster (50/35)
15 Chest to Bar Pull Ups
50m KB Farmers Walk (80/55)
1 Hour Class
Bench Press – Single
In 12 minutes, work up to a heavy single.
Metcon (Weight)
18 minute EMOM, rotating minutes:
1 – 3 alternating stone to shoulder (ascending load, add load each minute if form is good)
2 – 10m Prowler Push – start light and add load each minute.
3 – REST
Metcon (Time)
3 rounds for time:
10 DB Thruster (50/35)
15 Chest to Bar Pull Ups
50m KB Farmers Walk (80/55)

2018-01-19

1/18/18

1/18/18

30 Minute Class Workout
Metcon (Weight)
For 25 minutes, start a new round every 5 minutes.

1 5 minute round = 2 full sets of the following. Rest in the remaining time before starting over at the next 5 minute interval.

Choose a load that allows you to complete two full sets within the 5 minute cycle. All barbell work should be completed as one big unbroken set.

6 Burpee over Bar
5 Deadlift
4 Hang Power Clean
2 Thruster
1 Shoulder to Overhead
10m Overhead Carry

2018-01-18

1/17/18

1/17/18

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
A. 5 minute AMRAP
15m Sled Push
10 KB Swings (55/35)

Rest 2 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 5 minute AMRAP
20 Push Press with DB or sandbag (AHAFA)
10 walking lunges DB or sandbag (AHAFA)

Rest 2 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 5 minute AMRAP
3-6-9-12-15-18, etc.
Power Clean + Jerk (135/95)
Sit Ups
1 Hour Class
Metcon (2 Rounds for reps)
A. 5 minute AMRAP
15m Sled Push
10 KB Swings (55/35)

Rest 2 minutes before part B.

Metcon (2 Rounds for reps)
B. 5 minute AMRAP
20 Push Press with DB or sandbag (AHAFA)
10 walking lunges DB or sandbag (AHAFA)

Rest 2 minutes before part C.

Metcon (2 Rounds for reps)
C. 5 minute AMRAP
3-6-9-12-15-18, etc.
Power Clean + Jerk (135/95)
Sit Ups

Rest 5 minutes, then repeat A, B, and C.

2018-01-17

1/16/18

1/16/18

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

Time cap: 15 minutes

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

Time cap: 15 minutes

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

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

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

Score is your 40 second unbroken reps.

2018-01-16

1/15/18

1/15/18

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

Time cap : 12 min.

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

While resting between squat sets, complete a set of:

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

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

Time cap : 12 min.

2018-01-15

1/13/18

1/13/18

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

12 Deadlift (90% 1RM)

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

12 DB Snatch/side (75/50)

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

12 Push Press (185/115)

100m Walking Lunge

100m Broad Jumps

200m Sprint

2018-01-13

1/12/18

1/12/18

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

Time cap: 20 min

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

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

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

Time cap: 20 min

2018-01-12

1/11/18

1/11/18

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

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

1 Hour Class
10 minute Warm Up

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

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

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

2018-01-11

1/10/18

1/10/18

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

Time Cap 20 minutes.

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

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

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

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

Time Cap 20 minutes.

2018-01-10

1/9/18

1/9/18

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

Rest 2 minutes before part B.

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

Rest 2 minutes before part C

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

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

2018-01-09

1/8/18

1/8/18

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

Sled Push or Pull
4 rounds

Then, Rest 2 minutes.

Repeat 3 times.

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

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

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

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

20 minute cap.

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

Sled Push or Pull
4 rounds

Then, Rest 2 minutes.

Repeat 3 times.

2018-01-08

1/6/18

1/6/18

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

12 Deadlift (90% 1RM)

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

12 DB Snatch/side (75/50)

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

12 Push Press (185/115)

100m Walking Lunge

100m Broad Jumps

200m Sprint

2018-01-06

1/5/18

1/5/18

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

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

1-2 rounds

1 Hour Class
Metcon (Weight)
3 Rounds:

5 Bench press
90 sec row

rest 3 min

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

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

1-2 rounds

2018-01-05

1/4/18

1/4/18

30 Minute Class Workout

2018-01-04

1/3/18

1/3/18

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

Rest 1 minute before B.

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

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

2018-01-03

Tuesday’s WOD 1/2/18

Tuesday’s WOD 1/2/18

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2018-01-02

12/30/17

12/30/17

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

Run 800 together.

Partner A:

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

Person B:

Holds plate overhead (15 / 10 kg)

Run 800 together.

2017-12-30

Friday’s WOD 12/29/17

Friday’s WOD 12/29/17

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

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

Cary gym – stone carries or Zercher carries.

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

2017-12-29

Thursday’s WOD 12/28/17

Thursday’s WOD 12/28/17

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

Rest 4 minutes before part B.

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

Rest 4 minutes before part C.

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

Start at 65%, increase weight if moving well.

2017-12-28

Tuesdays wod 12/27/17

Tuesdays wod 12/27/17

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

REST 2 minutes between sets.

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

Rest 1 minute

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

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

2017-12-27

Tuesday’s WOD 12/26/17

Tuesday’s WOD 12/26/17

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

2017-12-26

Thursday’s WOD 12/21/17

Thursday’s WOD 12/21/17

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

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

2017-12-21

Wednesday’s WOD 12/20/17

Wednesday’s WOD 12/20/17

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

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

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

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

2017-12-20

Tuesday’s WOD 12/19/17

Tuesday’s WOD 12/19/17

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

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

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

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

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

2017-12-19

Monday’s WOD 12/18/17

Monday’s WOD 12/18/17

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

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

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

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

2017-12-18

SOS 12/16/17

SOS 12/16/17

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

2017-12-16

Friday’s WOD 12/15/17

Friday’s WOD 12/15/17

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

Score is total number of reps completed each round.

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

Score is total number of reps completed each round.

2017-12-15

Thursday’s WOD 12/14/17

Thursday’s WOD 12/14/17

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

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

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

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

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

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

2017-12-14

Wednesday’s WOD 12/13/17

Wednesday’s WOD 12/13/17

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

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

50 wall ball cash out

2017-12-13

Tuesday’s WOD 12/12/17

Tuesday’s WOD 12/12/17

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

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

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

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

2017-12-12

Monday’s WOD 12/11/17

Monday’s WOD 12/11/17

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

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

Score is total reps.

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

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

Score is total reps.

2017-12-11

SOS 12/9/17

SOS 12/9/17

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

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

2017-12-09