20.1 Make-up or SOS

Warm-up

Dynamic group warm-up

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Metcon (Time)

4 RFT
24 Over Head DB Walking Lunges, 45/30
24 Alternating DB Snatches, 45/30
24 Box Jumps, 24/20
4 Wall Walks
400M Plate Carry/Run, 45/25

*45 minute cap
**12 each leg for lunges
***Weight should be moderate to heavy
**** Z-Press if scaling wall walks

Mobility/Cool-down

Focus on recovery. E.g., Static stretching, foam roll, mash out w/ lacross ball, mobilize with bands, etc.

2019-10-19

20.1 Make-up / SOS

Warm-up

Dynamic group warm-up

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Metcon (Time)

Mobility/Cool-down

Focus on recovery. E.g., Static stretching, foam roll, mash out w/ lacross ball, mobilize with bands, etc.

2019-10-19

20.2

Warm-up

Dynamic group warm-up

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Mobility/Cooldown 5-10 min

2019-10-18

Monday 10/14

Warm-up

Dynamic group warm-up

10 min AMRAP
20 KB swings
Run 200m

Metcon (Time)

Barbara Meets DT

1 Round “Barbara”
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

REST 3 minutes

1 Round “DT”
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerk

REST 3 minutes

1 Round Barbara

REST 3 minutes

1 Round DT

Scaling 1
Same set up as RX
“Barbara”
10 Jumping or Banded Pull Ups
10 Push Ups
40 Sit Ups
50 Squats

“DT”
115/85 lbs

Optional Cash Out

Coach’s choice

Mobility/Cool-down

Focus on recovery. E.g., Static stretching, foam roll, mash out w/ lacross ball, mobilize with bands, etc.

2019-10-14

20.1 Make-Up Day or SOS

Warm-up

Dynamic group warm-up

Metcon (Time)

WOD for ATHs have already or are not competing in the Open:

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

*Run ATHs in heats if needed to ensure each officially registered ATH has a Judge

**Scaled competitor weight is 65/45 and ATHs may step over bar on burpees

***for various Masters Divisions/Scaling see https://games.crossfit.com/workouts/open/2020

Mobility/Cool-down

Focus on recovery. E.g., Static stretching, foam roll, mash out w/ lacross ball, mobilize with bands, etc.

2019-10-12

Open 20.1

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

2019-10-11

Open Gym

2019-10-06

The Filthy 50

Happy birthday, Coach David!!!

Warm-up

5 min roll out
couch led – focus on hams, lats and t-spine

5 min stretch – focus on ankles, calves and shoulders

5 min run
Coach Led ( start the pace light for 2 minutes, then pick up the pace for 2 minutes pushing the pace on the end

Go over movements for the metcon and discuss scaling options

Metcon (Time)

The Filthy 50

For Time:
50 Box Jumps (24/20 in)
50 Jumping Pull Ups
50 KB Swings (35/25 lb)
50 Walking Lunges (total)
50 Knees to Elbow
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double Unders

Metcon (Time)

Optional Cash Out

Row 2000 m

2019-07-31

400m in Partners

400m of the following, with 10 burpees each before moving to the next thing:
Overhead barbell carry (95/65)
Sled push (PCCF does walking lunges)
Farmer carry (55/40)
Sled pull (PCCF does broad jumps)
Zercher carry

Switch as necessary

Optional buy out, also in partners:
2000m row/plank hold

10 min teach technique

Metcon

Switch as necessary

Optional buy out, also in partners:
2000m row/plank hold

2019-06-01

METCON, Partner WOD

Class changes this month! No 7:30 pm class on Friday’s. Barbell club will be at 9am and SOS at 10am. We are now requiring preregistration for the 9:30am class and the 7:30pm class during the week. If no one registers the class will be cancelled. Please check your email or stop by the front desk for more details.

METCON, Partner WOD

100 Lumberjack Squat w/Press, 135/95
Run 400m
90 KB swings, 70/55
Run 400m
80 Push-Ups
Run 400m
70 Burpees
Run 400m
60 Pullups (Chest to Bar)
Run 400m
50 Box jumps, 24″/20″
Run 400m
40 (each leg) overhead walking lunges, 55/35
Run 400m
30 Overhead (KB/DB) Squats, 55/35
Run 400m
20 Handstand Push-ups
Run 400m
10 Ring Dips
Run 400m

*For the movements, split up your reps so there’s minimal downtime, only one person moves at a time.

**The run must be completed together.

2019-05-18

Row, Row, Row your butts off

Class changes this month! No 7:30 pm class on Friday’s. SOS will be at 9am and barbell club at 10am. We are now requiring preregistration for the 9:30am class and the 7:30pm class during the week. If no one registers the class will be cancelled. Please check your email or stop by the front desk for more details.

Row, Row, Row your butts off

Metcon

35 minute AMRAP

In Partners:
One person rows while the other works on accumulating rounds. Switch as needed.

20 Box jumps (24/20)
20 Wall balls (20/14)
20 Push press (75/55)
20 Kettle bell swings (55/40)

*The team with the most rounds and the team with the most meters on the rower at the end are exempt from the penalty*

Penalty: 50 burpees

2019-05-11

SOS: Arya is the Hero

Metcon (Time)

With a partner…

80 Push Ups, partner 200M Shuttle Run
80 Wall Balls, partner Ring Dip Hold
80 T2B, partner Wall Sit
80 Front Sqt (115/75), partner Row
80 STOH (115, 75), partner Plank
80 DU, partner 50ft KB Farmer Carry (55s/35s)
80 Dead Lifts @ 50% of body weight, partner Hand Stand Hold
80 Burpees, partner Mountain Climbers

Partner A will perform the first movement while Partner B performs the second movement until Partner A calls for a switch and vise versa.

2019-05-04

WALSH

Walsh (Time)

4 rounds for time of:
22 Burpee pull-ups
22 Back squat, 185#
Run 200 meters with a 45# plate overhead

In honor of U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, died on April 22, 2012

To learn more about Walsh click here

JP Walsh was a Platoon Leader KIA by an IED in an ambush in Afghanistan, along with PFC Michael “Cowboy” Metcalf, April 22, 2012. Rangers lead the way. Airborne all the way. Strike hold.

2019-04-20

SOS: Coaches Choice

2019-02-02

Saturday

Metcon (AMRAP – Rounds)

AMRAP 40 min

10 Dips
15 Burpees
20 Back squat (225/155 lb.)
30 handstand push-ups
Row 40 calories

2018-09-08

SOS 8/25/18

Metcon (Time)

Partner WOD

Buy In:
Partner A pushes sled 100m
Partner B stationary overhead lunges (DB or KB)
Switch

3 Rounds:
30 Tire Flips (split reps how you want)
Partner A – Flips
Partner B – Situps
400m Run

Buy Out:
800m together
Partner A Overhead Carry
Partner B Farmers Carry
If you need to stop, each partner does 5 burpees, then switch your carry to finish the 800.

2018-08-25

Saturday SOS 8-18-18

SOS: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP (Partner):

400 Meter Run
20 Front Squats 135/95
400 Meter Run
30 Burpees
400 Meter Run
40 TTB
400 Meter Run
50 Wall Balls 20/14
400 Meter Run
60 KB Swings 55/40

This is a partner workout. Each partner will run 200 meters and then split the reps anyway you want. When one person is working, the other will rest. You cannot move to the next movement until the current one is complete. After completing the KB swings you will start at the beginning.

2018-08-18

Bring a Friend SOS

Metcon (AMRAP – Rounds)

Class choice:

10 rounds OR 40 minute AMRAP athletes choice

Partner 1:
12 DL (155/95)
9 Hang Power Cleans
6 Push Press

Partner 2:
10 push ups
20 sit ups
30 air squats

Switch back and forth. When you’ve completed both the partner 1 and partner 2 portions, that is one round.

2018-08-11

Wednesday

Warm Up
10 min

Walking Lunges to warm up
Review and practice movements

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Bench Press/Floor Press @ Body weight
Atlas Stones or heavy clean

Time cap: 30 min

Challengers may use med ball for cleans – do 2 full rounds.

2018-08-01

Tuesday

Advanced Warm up:
Run 400
15 Push Ups
15 Air Squats
2 Rounds

Challengers Warm Up:
Review and practice movement for today’s WOD.

Metcon (2 Rounds for weight)

A. 16 minute EMOM
1 – Advanced: 4 DB Bear Complex (Power Clean + Squat + Push Press + Squat + Push Press)
Challengers: DB Manmakers
2 – 5 Strict Pull Ups or 10 Ring Rows
3 – 15m Bear Hug Sandbag/Slam Ball/Atlas Stone Carry + 5 Burpees
4 – 100m Shuttle Run

Rest 4 minutes before part B.

Score is:
Round 1 – weight for DB Bear Complex/DB Manmakers
Round 2 – weight used for carry.

Metcon (2 Rounds for weight)

B. 16 minute EMOM
1 – Advanced: 3 DB Snatch Complex (snatch + ovh squat + hang power snatch + ovh squat)
Challengers: 2 Front Rack Squat + 2 Push Press
2 – 5 Tire Flips
3 – 15m KB Front Rack Carry + 3 KB Press/Push Jerk each side
4 – 100m backwards/forwards shuttle run

Score is:
Round 1 – weight for DB Snatch Complex/front rack squat complex
Round 2 – weight for KB carry

2018-07-31

Monday

Warm Up

10 minutes

Group Air Squats for a warm up.

Review Clean and Med Ball Clean.

Challengers work on med ball cleans.

7 minute EMOM
3 Cleans @65% each minute.

Metcon (AMRAP – Rounds)

Conditioning – short HIT intervals

Sleds/Row/Run (pick one for each 4 minute round)

4 – 1 minute rounds
30sec Moderate work (RPE 4)
20sec Moderately Hard work (RPE 6)
10s Very Very Hard work (RPE 9)

REST 2 minutes

4 Rounds
30s Hard Work/30s Rest (RPE 7)

REST 2 minutes

Rotate to next station.

Repeat whole thing 3 times, one at each station (row, run, sled)

Score is number of completed rounds – highest score is 24.

2018-07-30

Friday

Shoulder to Overhead Complex

In 10 minutes, work up to a heavy set of 1 Shoulder to Overhead Complex

1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon (Weight)

15 minute EMOM (1 movement each minute)

Minute 1 – 15m Loaded Carry (yoke, zercher, front rack)

Minute 2 – 15m Standing hand over hand sled pull

Minute 3 – REST

Metcon (Time)

3 Rounds for time:

400m Run
10 Double KB Push Press (2 @ 53/35)
8 Bulgarian Split Squat / side @ AHAFA
10m Single Arm KB Front Rack Carry / side @ AHAFA

Time Cap: 20 min.

2018-07-27

Thursday

Gymnastics skill work

Choose ring work, handstands, etc to practice for 10 minutes.

Metcon (Time)

For time (35 min cap)

(12 days of Christmas style – 1, 1-2, 1-2-3, etc)

1 hang squat clean
2 front squat (135/95)
3 pull ups
4 push ups
5 deadlifts (135/95)
6 walking lunges (135/95)
7 burpees over box (20/24)
8 kettlebell swings (70/53)
9 broad jumps
10 toes to bar

2018-07-26

Wednesday’s WOD 7/25/18

Warm Up/Skill Work

Hang Clean

Metcon (Weight)

EMOM 10 minutes

1 Hang Clean on the minute

Start at 65%. If moving well, move up in weight every 2 sets. Otherwise stay with same weight.

2018-07-25

Tuesday’s WOD 7/24/18

Warm Up

Group Practice
Air Squats
Thrusters
Burpees

Metcon (AMRAP – Rounds and Reps)

A. 5 minute AMRAP

30 Double Unders
15 DB Power Snatch (40/25)

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 or Sit Ups

2018-07-24

Monday’s WOD 7/23/18

Warm Up
Group Practice:

Air Squats

Snatch practice:
Snatch + Hang Snatch (@ knee)

Metcon (AMRAP – Reps)

A1. 1x max unbroken pull ups (banded pull ups or ring rows) in a 40 second window.

Rest 1 minute.

Metcon (AMRAP – Reps)

A2. 5 sets @ 40% of max unbroken reps from A1.
Rest 15sec between sets.

Metcon (Distance)

Intervals
30 sec work
30 sec rest
rest 3 minutes

Row/Bike/Sleds/Run for the intervals.

repeat 3 times.

Score is total distance.

Rest 3 minutes.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Bench Press – Bar or DB
OR DB Floor Press
Lunges each leg

Time Cap: 10 minutes

2018-07-23

SOS 7/21/18

Metcon (AMRAP – Rounds and Reps)

AMRAP 40 minutes

4 Tire Flips
4 Tire Jumps
100m Sprint
10 Manmakers (50/35)
10 Burpee Broad Jumps

4 Tire Flips
4 Tire Jumps
800m Run
50 Push Ups

2018-07-21

Friday’s WOD 7/20/18

Warm Up:
10-15 minutes skill work on Hang Clean Progression

Dip + Stand
Dip + Shrug
Dip + High Pull
High Pull + Catch (fast elbows)
Front Squat
Hang Clean

Metcon (Weight)

6 minute EMOM
3 hang Cleans + 3 Push Press + 3 Pull Ups

Metcon (Time)

Partner WOD
10-9-8-7-6-5-4-3-2-1
KB Press

Each partner does 10 reps, 9 reps, etc… as other partner holds KB in bottom of Goblet Squat.

2018-07-20

Thursday’s WOD 7/19/18

Warm Up:
Shuttle Run

Then:
2 Rounds
200m Run
5 Push Ups
10 Air Squats

Deadlift group practice

Deadlift (5×5)

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
400m Farmers Carry

***Challengers – do 1 round for time.***

2018-07-19

Wednesday’s WOD 7/18/18

Air Squat Demo/ Group practice

Mini Band Glute work

Back Squat (5×5)

5 sets – 5 reps Back Squat

Overhead Squat

5 sets – 5 reps Overhead Squat

Scaling – practice with PVC or empty bar

Metcon (5 Rounds for reps)

Tabatas!

20 sec work/10 sec rest
8 rounds per movement

1 – Shuttle Run
2 – Bench Press/DB Bench Press
3 – Thrusters
4 – KB Swings
5 – Lunges

Try to reach a consistent number on each round of a particular exercise.

Record lowest reps on each exercise.

2018-07-18

Tuesday’s WOD 7/17/18

Warm Up:
Shoulder Dislocates
Push Press Demo and PVC group practice

Metcon (Weight)

4 Rounds:
3 Strict Press
2 Push Press
1 Push Jerk

For weight.

Metcon (Time)

5 rounds for time:
15 Wall balls
15 Calorie Row

Metcon (Time)

Optional Finisher:
Run 1600m for time.

2018-07-17

Monday’s WOD 7/16/18

Warm Up:
Run 400
Group KB Swing skill work
Group Squat skill work

KB Swings (3×20)

3 sets 20 reps

Goblet Squat (3×10)

3 sets 10 reps KB Goblet Squat

Advanced Scaling: 4×8 Front Squats @ AHAFA

Metcon (Time)

15 min AMRAP
5 Burpees
10 KB Swings
15 Sit Ups

Metcon (Time)

Finisher:
Row 500m for time

2018-07-16

Bring a Friend SOS!

Metcon (Time)

More experienced members, partner up with one of our challengers for this PARTNER WOD.

Run 800m together

20 DB Thrusters per partner

800m Farmer Carry (1 partner with weight, 1 partner walk beside, switch as necessary) – every time you switch the weight, do 5 push ups and 5 air squats

20 Sit Ups per partner

100m Walking Lunges – partner does 100m overhead carry with bumper plate then switch.

20 Pull Ups / Ring Rows per partner

Run 800m together

2018-07-14

7/13/18

Warm Up:
Group Deadlift practice

Deadlift (1)

In 12 minutes, work up to a heavy single deadlift. Use double overhand grip.

Metcon (2 Rounds for weight)

12 minute EMOM, rotating minutes:

1 – 3 Stone to Shoulder – ascending load
2 – 10 m Prowler Push, add load each minute
3 – Rest

Record score as follows:
Round 1 – final stone weight
Round 2 – final prowler weight

Metcon (No Measure)

Finisher:
3 rounds Ab Circuit

10 V-Ups
10/side Side Plank Lifts
10/side Side Plank Twists
10 Hollow Rocks

Metcon (Time)

100m Row Sprint

Try to be the fastest in your class.

2018-07-13

7/12/18

Warm Up:
4x100m Sprint

Practice Push Press and Front Squat with PVC pipe

Foam Roll IT Bands and Quads

Shoulder Dislocates

Metcon (Weight)

5 sets
2 Thrusters

Add weight each set.
Record final weight.

Metcon (No Measure)

Fran Prep:

2 Rounds at speed
5 Thrusters (working weight for Fran)
5 Pull Ups (or scaling option)

Rest 90 sec after each round.

Rest 3 minutes

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down:
Walking Lunges
Slow Row

2018-07-12

7/11/18

pract:

Warm Up
Review:

Wall Balls
Burpees
KB Swings
Snatch

Group practice for each movement

Metcon (10 Rounds for reps)

Two full Rounds (A1, 3 min rest, A2, 5 min rest, A1, 3 min rest, A2)

A1: 4 minute EMOM
Minute 1 – Wall Balls (20/14)
Minute 2 – Burpees/Box Burpees
Minute 3 – Double Unders
Minute 4 – KB Swings

Rest 3 minutes

A2: 4-minute AMRAP
6 Power Snatch (95/65) or DB Snatch
12 Air Squat
6 Toes 2 Bar or 12 Sit Ups

Rest 5 minutes

Cool down:
Jog 800m

2018-07-11

7/10/18

p::

Warm Up:
5-8 minutes
Shoulder Dislocates
Jog a slow 400
Airsquats with 2 sec hold at bottom
Walking Lunges

Metcon (Time)

50 Push Ups
50 Toes to Bar
50 Cal Row (half of class hold KB in front rack, then row)
50 DB Box Step Overs (70/50)
50 ft Right Arm DB Overhead Lunge (70/50)
50 ft Left Arm DB Overhead Lunge (70/50)

Time Cap: 30 min

2018-07-10

Monday’s Wod 7/9/18

Run 4x50m Sprints

OVH Squat practice with PVC

Overhead Squat

4 Sets
9 reps/set @ 65-70%
Rest 3-5 min between sets

Metcon (Weight)

Alternate A1/A2 for 3 rounds:

A1. 8 Seated DB Press @ AHAFA (leave 2 reps in reserve)
Rest 1 min before A2.

A2. 8/side Single arm DB Row (leave 2 reps in reserve)
Rest 2 min before A1.

Metcon (Distance)

“The Midwestern” Invervals

Row/Assault Bike/Run
mix modalities as wanted

20 rounds of 30 seconds HARD work: 30 seconds recovery

2018-07-09

7/6/18

Skill Warm Up (5 minutes)

KB Swings

Practice correct hip hinge form

Metcon (Weight)

In 15 minutes, work up to a heavy set of 1 Shoulder to Overhead Complex.

(Shoulder Press + Push Press + Push Jerk + Split Jerk)

Metcon (Weight)

15 minute EMOM (1 movement each minute)

Minute 1 – 15m Overhead Yoke Carry / Overhead Barbell Carry

Minute 2 – 5 man makers

Minute 3 – REST

Metcon (Time)

For time:

30 Stone to Shoulder (130/75)

2018-07-06

7/5/18

Warm Up – 10 minutes

Power Snatch

Use PVC tube or empty bar.

Metcon (5 Rounds for reps)

3 minute AMRAP (at sprint pace)
6 Power Snatch (75/55)
6 Box Jump Over (24/20)
6 Toes to Bar

Rest 3 minutes.

Repeat for a total of 5 rounds.

2018-07-05

7/4/18

Metcon (Time)

Happy 4th of July!

Work out at home:

4 Rounds
400m Run
25 Sit Ups
25 Push Ups

Time Cap: 24 Minutes

2018-07-04

7/3/18

Metcon (Weight)

4 Sets

8 Sumo Deadlifts @ AHAFA (leave 2 reps in reserve)

Rest 2 minutes between sets.

Metcon (Weight)

4 Sets
8 Bench Press @ AHAFA (leave 2 reps in reserve)

Tempo 31X1

Rest 2 min between sets.

Metcon (Time)

10 Rounds for time
4 Power Clean (185/135)
4 Front Squat (185/135)
4 Ring Dips
4 Handstand Push Ups

Time Cap 20 minutes.

2018-07-03

7/2/18

Warm Up:
Run 800m

Skill Work:

Back Squat:
6 sets/6 reps each @ AHAFA
Tempo: 20X1

Rest 3-5 min between sets.

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 minutes

20m Farmer’s @ challenging weight
30 Sit Ups
20m Sled Pull
20 Wall Balls
20m Sled Push
10 Push Ups

2018-07-02

6/30/18

Metcon (Time)

PINEAPPLE PRINCESS

In honor of our sweet friend, Alexandria Tatiana

1 or 2 rounds
30 reps of each movement

Partner run – 400m
sIt ups
russiaN twist
kEttelbell swing
Air squat
burPees (partner)
Pull ups/ring rows
waLl ball
jump ropE /double unders

Push press
partneR carry / slam ball carry – 200m
deadlIft (95/65)
luNges (walking)
mountain Climbers (R+L=1)
stEp ups
Side plank (partner) left 30 sec
Side plank (partner) right 30 sec

2018-06-30

6/29/18

Single Arm DB Bench Press

3 Sets
8/side Single Arm DB Bench Press @ AHAFA

Tempo: 4011

Rest 1 min before repeating.

TEMPO NOTES:
4011 = 4 sec down, no pause at bottom, 1 sec up, 1 sec hold at top.

Metcon (Time)

6 rounds for time:
9 Thrusters (95/65)
35 Double Unders
400m Run

2018-06-29

6/28/18

Skill Warm Up:
5 min
Snatch and OVH Squat

Metcon (AMRAP – Rounds)

Prior to 8:00 complete:

3 rounds of:
6 Tire Flips
6 Squat Snatches (95/65)

Then, 3 rounds of:
7 Tire Flips
5 Squat Snatches

Prior to 12 min, complete 3 rounds of:
8 Tire Flips
4 Snatches

Prior to 16 min, complete 3 rounds of:
9 Tire Flips
3 Snatches

Prior to 20 min, complete 3 rounds of:
10 Tire Flips
2 Snatches

Prior to 24 min, complete 3 rounds of:
11 Tire Flips
1 Snatch

2018-06-28

6/27/18

Warm Up:

10 min Deadlift practice and warm up to working load for WOD.

Metcon (Time)

5 rounds (try to make rounds unbroken and rest only between rounds)

2 Deadlifts (275/185)
14 DB Push Press
18 Cal Row

Time cap: 30 min

2018-06-27

6/26/18

Back Squat

4 Sets
4 Back Squat @ 85-90%

Rest 3 minutes between rounds.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
200m Sled Pull
50 Push Ups
200m Sled Push
50 Sit Ups

2018-06-26

6/25/18

Warm Up:
Clean – use PVC or empty bar. Work on form.

Metcon (5 Rounds for time)

5 Rounds, each for time:

10-8-6-4-2 Full Clean
2-4-6-8-10 Ring Pull Ups
2-4-6-8-10 Ring Dips
25 Unbroken Wall Ball (20/14)

Rest as needed between rounds.

Metcon (No Measure)

Optional Practice:
Practice Muscle Ups

Drill:
A. Ring muscle up drills
B. Kipping ring row (5-8 reps)

2018-06-25

SOS 6/23/18

Metcon (Time)

Partner WOD

Split reps however you like. One partner works while other partner holds plate overhead or in front rack. (35/25)

100 Double unders
50 Pull ups
100 Lunges holding slam ball (30/20)
50 Sledgehammers
100 Slam Balls (30/20)
50 weighted Sit Ups
100 squats holding slam ball
50 Pull ups
100 Double unders

Run 800 together to finish.

2018-06-23

6/22/18

Deadlift

4 sets
4 Deadlifts (80-85%)

Rest 3 minutes between sets.

Metcon (2 Rounds for weight)

Rotate through B1/B2 for 3 rounds:

B1: 10 DB Bench Press AHAFA. Tempo 3011, rest 30 sec before B2.

B2: Sit Ups to failure, rest 30 sec before B1.

TEMPO NOTES: 3011 = 3 sec down, no pause at bottom, 1 sec up, 1 sec hold at top.

Score: “round 1” = DB Bench Press weight

“round 2” = Sit up reps

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP
25m DB Farmers Carry
25m Sled Push AHAFA
Run 400

2018-06-22

6/21/18

Skill Warm Up:

5 min
Snatch and OVH Squat

Warm Up
Run 4x200m @ 80% effort

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

50 ft DB Walking Lunge 50/35 (2 DBs)
16 Toes to Bar
8 DB Power Cleans
50 ft DB Walking Lunge
16 KB Swings 55/40
16 Ring Dips
8 DB Power Cleans

2018-06-21

6/20/19

Warm Up and Skill Work Practice

10 minutes
Clean + Jerk

Metcon (Weight)

20 minute AMRAP

1-2-3-4-5-6-7-8-9-10
Stone to Shoulder (130/75)
5 Chest to bar Pull up
10 Push Up
15 Air Squat

Score is atlas stone weight.

2018-06-20

6/19/18

Back Squat

5 Sets
5 Back Squats (75-85%)

Rest 3 minutes between sets.

Metcon (Time)

8 Unbroken Rounds (for a round to count, you must do it unbroken)

10 cal Row
8 Thrusters (95/65)
4 Lateral 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.

2018-06-19

6/18/18

Warm Up:
Run 1600m at moderate pace.

Metcon (Weight)

5 rounds
4-minute rounds:

24 Wall Balls (20/14)
12 Deadlifts (75/55)
9 Hang Power Clean (75/55)
6 Push Jerks (75/55)
10m OVH Walking Lunge
20 unbroken Double Unders

Rest 3 minutes

Increase weight each round.

2018-06-18

SOS 6/16/18

Metcon (Time)

If there’s an even number of athletes – Partner WOD:

400m Partner carry (e.g. piggy back) then switch, and other partner carries.
200m partner barbell farmer carry
100m partner leap frog and sprint back
50 med ball sit ups
25 high five push ups
50 med ball pass lunges

5 burpee penalty if you have to put your partner or the ball down.

Metcon (Time)

If not an even number of athletes:

Chipper:

4 Burpees every minute on the minute

Use remaining time in the minute to complete:

50 Thrusters
50 KB Swings
50 Weighted Sit Ups
50 Ring Rows

2018-06-16

Friday 6/15/18

Yoke or Zercher Carry

In 20 minutes build to a heavy 15m Yoke or Zercher Carry

Metcon (Time)

3 Rounds for time:

15 KB Goblet Squat (70/53)
20 (10/side) KB Snatch (70/53)
25 Tire Flips (OR Run 800)

You may alternate tire flips and running if you like.

2018-06-15

Thursday 6/14/18

Warm Up:

Choose Skill Work to Practice (10 min):

Ring Work:
Ring Pull Ups
Ring Dips
Ring Muscle Ups
Transition

Handstand Work:
Handstand Holds
Handstand Push Ups
Handstand Walks

Metcon (Time)

A. 21-15-9
Bench Press (225/135)
Wall Balls (20/14)

Rest 5 minutes before part B.

Metcon (Time)

3 Rounds for time (10 min cap)
15 Thrusters AHAFA
15 Strict Chin Ups
15 Burpees

2018-06-14

Wednesday 6/13/18

Metcon (Weight)

8 Rounds – Alternate A1 and A2. Move directly from A1 to A2. Start new superset every 2 minutes.

A1. 5 Deadlift @ 70-75%

A2. 3-5 Strict HSPU

Score is weight on deadlift.

Metcon (5 Rounds for time)

5 Rounds, each for time

7 KB Swings (80/55)
5 Squat Cleans (185/125)
2 Jerks (185/125)

Start new round every 3 minutes.
Record time for each round.

2018-06-13

Tuesday 6/12/18

Metcon (AMRAP – Rounds and Reps)

A. 8 minute AMRAP
7 Hang (squat) Snatch (115/75)
14 Toes to Bar
200m Run

Rest 5 minutes before part B

Metcon (AMRAP – Rounds and Reps)

B. 8-minute AMRAP
15 cal Row
15 Wall Balls (20/14)
15 DB Bent Rows (each side)

Rest 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)

C. 8-minute AMRAP
10 Burpee Box Jump Overs (24/20)
10m Sled Pull AHAFA
10 Front Rack Walking Lunge (each side) AHAFA

2018-06-12

Monday 6/11/18

2018-06-11

SOS – Bring a Friend

Metcon (AMRAP – Rounds and Reps)

20 or 40 minute AMRAP (athlete’s choice)

Partner WOD – split reps how you like, both partners run.

400m Run (both partners)
40 Air Squats
40 KB Swings (while one partner swings, other partner holds KB in front rack)
25m Bear Crawl
40 Air Squats
40 KB KB Deadlifts
25m Bear Crawl

2018-06-09

Friday 6/8/18

Stone to Platforms

In 15 minutes, work up to a heavy set of 5 Stone to Platforms.

Metcon (Weight)

12 minute EMOM, rotating minutes

1 – Yoke Carry or Zercher Carry – Build to a heavy 15m carry, add load each round.
2 – 25m Sled Pull Sprint
3- REST

Metcon (Time)

21-15-9 reps for time:
DB Thruster (115/75)
Push Ups
10 min time cap

2018-06-08

Thursday 6/7/18

Gymnastics Skill Warm Up

Option 1: Muscle Ups
Strict Ring Muscle Up
Ring Muscle Up
or work on Ring Pull Ups and Ring Dips or Transition

Option 2: Handstands
Handstand Hold
Handstand Push Up
Handstand Walk

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP
25ft. Overhead Walking Lunge (95/65)
8 Bar Facing Burpees
25ft. Overhead Walking Lunge (95/65)
8 Chest to Bar Pull Ups

2018-06-07

Wednesday 6/6/18

Warm Up –

Practice Hang Clean + Jerk, 10 minutes

Metcon (AMRAP – Rounds)

6 minute test:

How many unbroken sets of 30 wall balls can you do in 6 minutes?

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP
15 V-Ups
10 KB Swings @ AHAFA
5 KB Snatch @ AHAFA

2018-06-06

Tuesday 6/5/18

Metcon (No Measure)

10 Rounds of A1 through A4. Perform as a spuerset – move straight from one movement to another. Start new superset every 2 minutes.

A1. 3 RDL @70-75%
A2. 5 Strict Handstand Push Ups
A3. 50m Front Rack Carry
A4. 10 Push Ups

Metcon (Calories)

5 minute row sprint for calories.

Metcon (Distance)

10 minute Row/Jog/Walk at easy pace.

2018-06-05

Monday’s WOD 6/4/18

Warm Up

800m Run
20m Walking Lunges

Back Squat

5 sets
3 Back Squats @70-75%

Go every 2 minutes on the minute.

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

First: 2 rounds of
30/24 Calorie Row
30 Double Unders
30 Wall Balls (20/14)

Then: 3 Rounds of
8 Power Snatch (75/55)
8 Box Jumps (24/20)
8 Toes to Bar

Then, in remaining time, AMRAP:
8 Thrusters (75/55)
8 Pull Ups
8 Burpees

2018-06-04

SOS 6/2/18

Metcon (AMRAP – Rounds and Reps)

40 minute AMRAP

Run 400
20 Sledgehammers
30 Single Leg KB Deadlifts
40 KB Swings
50 Walking Lunges

2018-06-02

6/1/18

Skill Warm Up:
Turkis Get Ups

Metcon (Weight)

12 minute EMOM (1 movement each minute)

1 – 25m Sled Sprint
2 – 3 Turkish Get Ups (switch sides each round)
3 – REST

Metcon (Time)

For Time:
30 Clean + Jerks (135/95)

If you stop or set the bar down, do 5 Stone to Shoulders (130/75)

2018-06-01

5/31/18

Skill Warm Up:

Power Snatch (PVC tube or empty bar)

Metcon (Time)

For time:

5-10-15-20-25m Bear Crawl

25-20-15-10-5 Calorie Row

Metcon (AMRAP – Rounds and Reps)

400m Run Buy-In

THEN:
6 minute AMRAP
5 Full Clean (115/75)
10 Bar Facing Burpees
15 GHD Sit Ups

Optional: Rest 3 minutes and repeat.

2018-05-31

5/30/18

Warm Up:
3 Rounds

200m Run
10 Sit Ups

Time Cap – 12 min.

Back Squat

3 Sets of 9 Back Squat @ 65-70% (leaving 2 reps in reserve)

Rest 3-5 minutes between sets.

Stiff Legged Deadlift

3 sets

8 Stiff Legged Deadlifts @ AHAFA, leaving 2 reps in reserve.

Rest 3-4 minutes between sets.

Metcon (Time)

Core Circuit #1:

3-4 Rounds of:
10 V-Ups
10/side Side Plank Lifts
10/side Side Plank Twists
10 Hollow Rocks

https://vimeo.com/240345370/95339eb719

Metcon (Time)

Finisher:
Row 1500m for time.

2018-05-30

5/29/18

Metcon (Time)

For time:

50 handstand push ups or DB Press
50 Toes to Bar
50 Calorie Row
50 DB Box Step Overs (70/50)
50ft. Right Arm DB Overhead Lunge (70/50)
50ft. Left Arm DB Overhead Lunge (70/50)

Time cap: 30 minutes.

2018-05-29

murph

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

2018-05-28

sos 5/26/18

Metcon (Time)

Deck Of Cards

Hearts = Mountain Climbers
Diamonds = KB Swings
Spades = Burpees
Clubs = Sledgehammers

Joker = 50 sit ups

2018-05-26

5/25/18

Warm Up:

KB Swings – practice correct hip hinge form and use this as a warm up.

Shoulder to Overhead Complex

In 15 minutes, work up to a heavy set of 1 shoulder to overhead complex (Strict Press + Push Press + Push Jerk + Split Jerk)

Metcon (Weight)

15 minute EMOM (1 movement each minute)

Minute 1 – 15m Overhead Yoke Carry/ Overhead Barbell Carry

Minute 2 – 5 Man Makers

Minute 3 – rest

Metcon (Time)

For time:

30 Stone to Shoulder (130/75)

Substitute Heavy Cleans if necessary.

2018-05-25

5/24/18

Warm Up:

Skill work – Power Snatch

Use PVC or empty bar.

Metcon (5 Rounds for reps)

3 minute AMRAP (@ sprint pace):

6 Power Snatch (75/55)
6 Box Jump Overs (24/20)
6 Toes to Bar

Rest 3 minutes and repeat for 5 total intervals.

2018-05-24

5/23/18

Warm Up:
3 Rounds
200m Run
10 Sit Ups
10 Push Ups

12 minute cap.

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP
1000m Row
50 Wall Balls (20/14)

Rest 6 minutes before next part.

Metcon (Time)

For time:

800m Run
40 Burpees

8-minute cap.

Rest 6 minutes before next part.

Metcon (Time)

Row 500m for time.

Sprint! Try to set a PR!

2018-05-23

5/22/18

Sumo Deadlift

4 sets of 8 Sumo Deadlifts AHAFA

rest 2 minutes between sets.

Alternate with Bench Press.

Bench Press

4 sets of 8 reps of Bench Press AHAFA

Tempo: 31X1

Rest 2 minutes between sets, and alternate with Sumo Deadlifts.

Metcon (Time)

10 rounds for time:
4 Power Clean (185/135)
4 Front Squat (185/135)
4 Ring Dips
4 Handstand Push Up

Time Cap: 20 min.

2018-05-22

5/21/18

Warm Up:
Run 800

Back Squat

6 Sets of 6 Back Squats

Tempo: 20X1

Rest 2-3 minutes between sets

Go AHAFA, leaving 2 reps in reserve.

Metcon (AMRAP – Rounds and Reps)

AMRAP 24min

20m Farmers Walk (@ challenging weight)
10 Pull Ups
30 Sit Ups
20m Sled Pull (challenging weight)
20m Sled Push (challenging weight)
3 KB Clean and Press

2018-05-21

SOS 5-19-18

SOS: Metcon (Time)

RUN 400
10 Pull Ups
15 GHD Sit Ups
20 Walking Lunges (total)
15 BWT Deadlift
10 Burpees
4 Rounds

2018-05-19

Friday’s WOD 5/18/18

Skill Work:
Turkish Get ups (5 minutes)

Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP
500m Row
12-9-6
KB Goblet Walking Lunge (70/53)
Pull Ups

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
400m Run
12-9-6
KB Swing (70/53)
Toes to Bar

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
10 Stone to Shoulder

12-9-6
KB Goblet Squat (70/53)
Single Arm KB Clean and Push Press (70/53)

2018-05-18

Thursday’s WOD 5/17/18

Power Clean

10 sets
1 Power Clean @ 60-80% 1RM

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP
10 DB Snatch, alternating arms (50/35)
5 Burpees over DB
10m Single arm DB OVH Walking Lunge (50/35), (change hands halfway)
5 Burpees over DB

2018-05-17

Wednesday’s WOD 5/16/18

3 Rounds
250m Row
12 KB Swings
6 OVH Walking Lunges

Time cap: 12 minutes.

Metcon (AMRAP – Rounds and Reps)

Row or Run for 12 minutes (max distance)

At end of 12 minute interval, rest briefly, then:

8 minute AMRAP

18 Air Squat
9 Deadlift (115/75)
6 Hang Power Clean
3 Shoulder to Overhead
10m Handstand Walk

2018-05-16

Tuesday’s WOD 5/15/18

Warm Up:

GHD practice – 4 sets of 8 reps

rest as needed between sets

Metcon (Weight)

Alternate A1/A2 for 4 rounds

A1. 7 Bench Press (AHAFA with 2 reps in reserve) Tempo 31X1

Rest 1 min before A2.

A2. 7 Bent Rows (AHAFA with 1 rep in reserve), tempo 1011

Rest 2 min before A1.

Metcon (Time)

For time:

21 Cleans (135/95)
21 Ring Dips
9 calorie Row
15 Cleans
15 Ring Dips
15 calorie Row
9 Cleans
9 Ring Dips
21 calorie Row

Time cap: 12 minutes.

2018-05-15

Monday’s WOD 5/14/18

Warm Up:

3 Rounds
5 Air Squats
5 Burpees
5 Pull Ups
100m Sprint

Back Squat

5 sets
6 Back Squats (AHAFA, leaving 2 reps in reserve)
Rest 3 minutes between sets

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

30 Double Unders
1 Rope Climb (or 20 second rope hold)
100m Farmers Walk (AHAFA)

Rest 4 minutes

2018-05-14

Friday’s WOD 5/11/18

Front Squat

5×5 @ AHAFA (3 RIR), rest 3-4 minutes between sets

Metcon (Time)

3 Rounds for Time
15 Bar Facing Burpees
10 Ring Dips
5 Cleans (225/165)

Time Cap 12 minutes.

2018-05-11

Thursday 5/10/18

Metcon (Time)

4 Rounds for Time (30 minute cap)

800m Run
2 Ring Muscle Ups (or 10 Ring Pull Ups)
30 Double Unders
4 Snatches (115/75)

2018-05-10

Wednesday 5/9/18

Warm Up

3 Rounds

400m Run
12 Ring Rows
6 OVH Walking Lunges

12 minute time cap.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

20m Farmer’s walk @ challenging weight
20m Standing arm over arm sled pull @ challenging weight
20-30 second Parallette L-Sit
20m Bear Crawl
3/side Turkish Get Ups

2018-05-09

Tuesday 5/8/18

Metcon (2 Rounds for weight)

5 sets of each
A. 7 Sumo Deadlift @ AHAFA, tempo 21X1, rest 1 minute before B

B. 7 Bench Press @ AHAFA, tempo 31X1, rest 1 minute before B.

Score is: Round 1 – Highest weight on Sumo Deadlift

Round 2 – highest weight on Bench Press

Metcon (Time)

For Time:

18 GHD sit ups OR Toes to Bar
9 Thruster (135/95)
24 GHD Sit up/Toes to Bar
12 Thrusters
30 GHD Sit Ups/ T2B
15 Thrusters

Time Cap- 12 minutes

2018-05-08

Monday’s WOD 5/7/18

Warm Up:
3 Rounds

3 Air Squats
3 Burpees
3 Burpee Broad Jumps
3 Walking Lunges (each leg)
100m Sprint

Back Squat

5×8 Back Squats AHAFA (tempo 20X1)

Rest 2-3 minutes between sets.

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

250m Row
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Box Jumps (24/20)

Rest 4 minutes

Metcon (Time)

4 Rounds for Time (12 minute cap)

200m Run
2 Rope Climbs
15 KB Swings (70/53)
15 Push Ups

2018-05-07

Sos 5/5/18

Metcon (Time)

Partner wod

400 m farmer carry

5 rounds
5 pull ups
10 push ups
15 air squats

400m slamball toss

5 rounds
5 pull ups
10 push ups
15 air squats

400m run

5 rounds
5 pull ups
10 push ups
15 air squat

400m overhead carry

Time cap 45 minutes

2018-05-05

Friday 5/4/18

Metcon (3 Rounds for reps)

Three rounds of:
1 minute Wall-balls (20/14)
1 minute KB Swings (55/35)
1 minute Box Jump, (24/20)
1 minute Push-press, (75/55)
1 minute Row (Calories)
1 minute rest

2018-05-04

Thursday 5/3/18

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes
6 Squat Cleans (105/65 lb)
12 Push Ups
12 Double Unders

Metcon (Time)

Run 1 mile for time.

Try for the board or a PR.

2018-05-03

Wednesday 5/2/18

Metcon (Time)

Run 400

10 to 6 ladder
Bench Press
Pull Ups

Run 400

5 to 1 ladder
Bench Press
Pull Ups

Run 400

2018-05-02

Tuesday’s WOD 5/1/18

2018-05-01

Monday’s WOD 4/30/18

Metcon (No Measure)

Class choice for skill work – 20 minutes

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

2018-04-30

SOS 4/28/18

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD – alternate rounds with your partner. Partner who is off, run 400 then rest until your round starts.

AMRAP 40 MINUTES

8 Bent Rows
8 Up Right Rows (Strict)
8 Shoulder Press
8 Good Mornings (bar on back)
8 Back-Lunges (R leg)
8 Back-Lunges (L leg)
8 Thrusters
8 Straight Legged Deadlift

2018-04-28