Friday’s WOD 12/8/17

30 Minute Class Workout

Metcon (Time)

3 rounds for time:
15 KB Goblet Squats (70/53)
20 KB Snatch (10/side) (70/53)
25 Tire Flips or Run 800

You may alternate the tires and running if you wish.

1 Hour Class

Metcon (Weight)

In 20 minutes, build to a heavy 15m yoke or zercher carry.

Metcon (Time)

3 rounds for time:
15 KB Goblet Squats (70/53)
20 KB Snatch (10/side) (70/53)
25 Tire Flips or Run 800

You may alternate the tires and running if you wish.

2017-12-08

Thursday’s WOD 12/7/17

30 Minute Class Workout

Metcon (Time)

A. 21-15-9
Deadlift (225/15%)
Wall Ball (30/20)

Rest 5 minutes before part B.

Metcon (Time)

B. For time:
9-7-5 Front Squat (205/145)
18-14-10 Lateral Burpee Over Bar

Rest 5 minutes before part C.

Metcon (Time)

3 rounds for time (10 min cap)
15 Thruster (AHAFA)
15 Strict Chin Up

1 Hour Class

10 minutes Gymnastic practice.

Choose a gymnastic movement (ring work, handstands, etc.)

Metcon (Time)

A. 21-15-9
Deadlift (225/15%)
Wall Ball (30/20)

Rest 5 minutes before part B.

Metcon (Time)

B. For time:
9-7-5 Front Squat (205/145)
18-14-10 Lateral Burpee Over Bar

Rest 5 minutes before part C.

Metcon (Time)

3 rounds for time (10 min cap)
15 Thruster (AHAFA)
15 Strict Chin Up

2017-12-07

Wednesday’s WOD 12/6/17

30 Minute Class Workout

Metcon (5 Rounds for reps)

5 rounds, each for time:
7 KB Swings (80-55)
5 Squat Cleans (185/125)
3 Jerks (185/125)

Go AHAFA. Start a new round every 3 minutes.

1 Hour Class

10 minute EMOM
1 Hang Clean + 1 Jerk

Start at 65%. Increase weight every 1-2 sets if lifts are successful.

Metcon (AMRAP – Rounds)

Overhead Squat

In 7 minute window, accumulate as many high quality sets of 5 reps as possible.

start with empty barbell, add load if moving well.

,: Metcon (5 Rounds for reps)

5 rounds, each for time:
7 KB Swings (80-55)
5 Squat Cleans (185/125)
3 Jerks (185/125)

Go AHAFA. Start a new round every 3 minutes.,5 rounds, each for time:
7 KB Swings (80-55)
5 Squat Cleans (185/125)
3 Jerks (185/125)

Go AHAFA. Start a new round every 3 minutes.

2017-12-06

Tuesday’s WOD 12/5/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

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)

8 Minute AMRAP

15 Calorie Row
15 Wall Ball (20/14)
15 DB Bent Row (each side)

Rest 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 Burpee Box Jump Over (24/20)
10m Sled Pull (AHAFA)
10 Front Rack Walking Lunch /side (AHAFA)

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 Burpee Box Jump Over (24/20)
10m Sled Pull (AHAFA)
10 Front Rack Walking Lunch /side (AHAFA)

1 Hour Class

Metcon (Weight)

Alternate A1/A2 for 8 rounds

A1. 5 Deadlifts (70-75%)

A2. 3-5 Strict HSPU (or handstand holds)

score is weight on deadlifts.

Metcon (AMRAP – Rounds and Reps)

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)

8 Minute AMRAP

15 Calorie Row
15 Wall Ball (20/14)
15 DB Bent Row (each side)

Rest 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 Burpee Box Jump Over (24/20)
10m Sled Pull (AHAFA)
10 Front Rack Walking Lunch /side (AHAFA)

2017-12-05

Monday’s WOD 12/4/17

30 Minute Class Workout

Metcon (4 Rounds for reps)

4 rounds, 3 min each:
30 sec max reps strict pull ups
30 sec max reps push ups

In remaining 2 minutes – Abs:
10 V-Ups
20 Lying Leg Raises
10 Sit Ups
10 Hollow Rocks

Metcon (Time)

3 rounds for time (15 minute cap)

15m Farmers Carry (HEAVY!)
60 Double Unders
9 Thrusters (135/95)
18 Calorie Row

1 Hour Class

Metcon (Weight)

Alternate A1/A2 for 8 rounds.

A1. 3 Back Squat (70-75%)
A2. 1-5 Muscle Ups (or Ring Pullups and Ring Dips)

Start a new set every 2 minutes.

Score is weight on back squat.

Metcon (4 Rounds for reps)

4 rounds, 3 min each:
30 sec max reps strict pull ups
30 sec max reps push ups

In remaining 2 minutes – Abs:
10 V-Ups
20 Lying Leg Raises
10 Sit Ups
10 Hollow Rocks

Metcon (Time)

3 rounds for time (15 minute cap)

15m Farmers Carry (HEAVY!)
60 Double Unders
9 Thrusters (135/95)
18 Calorie Row

2017-12-04

SOS

Fitness

Metcon (Time)

Partner WOD

100 box jumps
100 pull ups
100 kb swings
100 walking lunges
100 knees to elbow
100 push press
100 sit ups
100 wall balls
100 burpees

Split reps however you like between partners.

2017-12-02

Friday’s WOD 12/01/17

30 Minute Class Workout

Metcon (Time)

21-15-9
DB Thruster (115/75)
Push Ups

1 Hour Class

Stone to Platform

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

Metcon (AMRAP – Rounds)

15 minute EMOM, rotating minutes:
1 – Yoke Carry or Zercher Carry – build to a heavy 15m carry. Add load each minute.
2 – Double KB Snatch – build to a heavy 5 and maintain a heavy weight.
3 – REST

Metcon (Time)

21-15-9
DB Thruster (115/75)
Push Ups

2017-12-01

Thursday’s WOD 11/30/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

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

1 Hour Class

Option 1: Muscle Ups
Work on Muscle Ups or Ring Pull Ups and Ring Dips

Option 2: Handstands
Work on handstands, handstand push ups, or handstand walks.

Metcon (AMRAP – Rounds and Reps)

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

2017-11-30

Wednesday’s WOD 11/29/17

Fitness

Hang Clean + Jerk

5 minute EMOM
2 Cleans + 1 Jerk every minute.

Start at 65%.

Metcon (AMRAP – Rounds)

Wall Ball Challenge

How many sets of 30 unbroken wall balls can you do in a 6 minute window?

(20/14)

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP
15 V-Ups
10 Deadlift (115/75)
5 Power Snatch (115/75)

2017-11-29

Tuesday’s WOD 11/28/17

30 Minute Class Workout

Metcon (Calories)

5 minute Row Sprint for total calories.

Metcon (Distance)

Row, Jog or Walk 20 minutes at an easy pace.

1 Hour Class

Metcon (AMRAP – Rounds)

Alternate A1/A2/A3/A4 for 10 rounds.

Perform a superset, and start a new set every 2 minutes.

A1. 3 RDL Deadlift (70-75% 1RM)
A2. 5 Strict HSPU
A3. 50m Front Rack Carry (sandbag, KB, or atlas stone)
A4. 10 Push Ups

Metcon (Calories)

5 minute Row Sprint for total calories.

Metcon (Distance)

Row, Jog or Walk 20 minutes at an easy pace.

2017-11-28

Monday’s WOD 11/27/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

In a 20 minute window:

2 rounds of:
30/24 Cal Row
60 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 the remaining time, AMRAP:

8 Thrusters (75/55)
8 Pull Ups
8 Burpees

1 Hour Class

Warm up with Hang Snatch
1 EMOM for 6 minutes.

Start at 65%.

Back Squat 4×3

4 rounds:
3 Back Squats

Go every 2 minutes (E2MOM)

Metcon (AMRAP – Rounds and Reps)

In a 20 minute window:

2 rounds of:
30/24 Cal Row
60 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 the remaining time, AMRAP:

8 Thrusters (75/55)
8 Pull Ups
8 Burpees

2017-11-27

SOS 11/25/17

Fitness

Metcon (Time)

23 reps

Thrusters
Hang cleans (135/95)
Air squats
Narrow grip push ups
Kipping pull ups
Snatch (hang power)
Goblet squat
Incline dumbbell bench press
V-ups Intervals on sled (2 300m sled pulls)
luNges
turkish Get ups

2017-11-25

Wednesday’s WOD 11/22/17

30 Minute Class Workout

Metcon (Time)

3 rounds:
10 Thrusters (155/115)
2 minute Sled Sprint for max distance
Rest 2 min

THEN:

3 rounds:
10 Goblet Squats
2 min Farmers Carry for max distance (70/55)
Rest 2 min

1 Hour Class

3×15 sec Wall Sits
3×20 Air Squats
3×5 Goblet Squats
10 Walking Lunges
10 Overhead Walking Lunges
5×5 Jump Squats

Metcon (Time)

3 rounds:
10 Thrusters (155/115)
2 minute Sled Sprint for max distance
Rest 2 min

THEN:

3 rounds:
10 Goblet Squats
2 min Farmers Carry for max distance (70/55)
Rest 2 min

Metcon (Time)

10 minute EMOM
5 Push Ups
5 Dips
5 Pull Ups

2017-11-22

Tuesday’s WOD 11/21/17

30 Minute Class Workout

Metcon (Time)

With a Partner:
Partner 1: Run 400
Partner 2: KB Front Rack Hold while partner 1 runs. (70/55)

4 rounds

Metcon (Time)

50-40-30-20-10
Wall Balls (20/14)
Slam Balls (30/20)

1 Hour Class

5 minute row/run/walk
Then:
6 rounds
30 sec row
30 sec rest

Metcon (Time)

With a Partner:
Partner 1: Run 400
Partner 2: KB Front Rack Hold while partner 1 runs. (70/55)

4 rounds

Metcon (Time)

50-40-30-20-10
Wall Balls (20/14)
Slam Balls (30/20)

Metcon (Time)

10 rounds:
10 Push Ups
10 Second rest

2017-11-21

Monday’s WOD 11/20/17

30 Minute Class Workout

Metcon (Time)

50-40-30-20-10
DB Step Ups (45/25)
Toes to Bar

20 minute cap

1 Hour Class

3×10 shoulder dislocates
3×30 sec push press/30 sec OVH holds
3×10 Push Ups
5×5 Pull Ups

Metcon (Time)

10 rounds:
10 Bench Press (choose your weight: 55/75/95/135/185/205/225)
10 Pull Ups

rest as needed

Metcon (Time)

50-40-30-20-10
DB Step Ups (45/25)
Toes to Bar

20 minute cap

Metcon (Distance)

1 minute Row for max distance

2017-11-20

SOS 11/18/17

Fitness

Metcon (Time)

PARTNER WOD!

1000m row Buy in
100 Slam Balls (30/20)
100 Needer Press 45/25
100 Push Press 75/55
100 Walking Lunges
100 Double Unders
100 Sledgehammers
800m run (both partners together)

One partner works at a time (except for run). Break up reps between you as you

2017-11-18

Friday’s WOD 11/17/17

30 Minute Class Workout

Metcon (Time)

3 Rounds for Time:
100m Sled Pull
10 Manmakers (AHAFA)
50m Slam ball throws

1 Hour Class

Metcon (AMRAP – Rounds)

In 20 minutes, do as many sets of 10 DB Bench Press as possible.

Metcon (Weight)

15 minute EMOM, rotating:

1 – 3 alternating stone to shoulder OR Heavy power cleans

2 – 15m Prowler Push

3 – REST

Metcon (Time)

3 Rounds for Time:
100m Sled Pull
10 Manmakers (AHAFA)
50m Slam ball throws

2017-11-17

Thursday’s WOD 11/16/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP
400m Run

Then:
15-12-9
Power Snatch (95/65)
Sit Ups

THEN:
60 Double Unders
500m Row

Repeat (start over with 400m run)

1 Hour Class

Practice either Turkish Get Ups or Overhead Walking Lunges.

RDL

4 Rounds alternating A1 and A2

A. 10 RDLs AHAFA

Single Arm DB Press

8 Single Arm DB Press per side.

Rest 1 minute before returning to A.

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP
400m Run

Then:
15-12-9
Power Snatch (95/65)
Sit Ups

THEN:
60 Double Unders
500m Row

Repeat (start over with 400m run)

2017-11-16

Wednesday’s WOD 11/15/17

30 Minute Class Workout

Metcon (AMRAP – Reps)

Buy in: 400m Carry (choose overhead sandbag or farmers carry)

20 min for Max Reps.

Push Ups
Pull Ups
Dips

Cash out: 400 Carry (whichever you didn’t do for your buy in)

30 minute cap.

1 Hour Class

Snatch Balance + Overhead Squat w/ 3 second pause

3 sets:
2 Snatch Balance + 1 Overhead Squat with 3 second pause

70-100% 1RM

Rest 2 minutes between sets.

Metcon (AMRAP – Reps)

Buy in: 400m Carry (choose overhead sandbag or farmers carry)

20 min for Max Reps.

Push Ups
Pull Ups
Dips

Cash out: 400 Carry (whichever you didn’t do for your buy in)

30 minute cap.

2017-11-15

Tuesday’s WOD 11/14/17

30 Minute Class Workout

Metcon (Time)

For time:

12-9-6-9-12
Thruster (95/65)
Pull Up

Time Cap: 10 min.

Metcon (Time)

For time:
12-9-6-9-12
Row for Calories
Push Ups
KB Swings (70/55)

Time Cap: 10 minutes

1 Hour Class

18 minute EMOM, rotating:
1 – 4 Deadlift (80-85%)
2 – 30 Sec handstand hold
3 – 50m Sprint

Metcon (Time)

For time:

12-9-6-9-12
Thruster (95/65)
Pull Up

Time Cap: 10 min.

Metcon (Time)

For time:
12-9-6-9-12
Row for Calories
Push Ups
KB Swings (70/55)

Time Cap: 10 minutes

2017-11-14

Monday’s WOD 11/13/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

6 rounds – 2 min work/2 min rest

AMRAP
7 Wall Balls (20/14)
7 Chest to Bar Pull Ups
7 Power Cleans (135/95)
7 Push Jerk (135/95)
6 Burpee Broad Jumps
7 DB Snatch, alternating (65/45)
Max Cal Row

Start each round where you left off the previous round.

1 Hour Class

Alternate A1/A2 for 4 rounds, then do a 5th round of squats
A1. 2 Back Squat with 2 sec pause (85-90%)

Rest 1 minute before A2

A2. 5+ Strict Dip (AHAFA)

Rest 1 minute before A1.

Metcon (AMRAP – Rounds and Reps)

6 rounds – 2 min work/2 min rest

AMRAP
7 Wall Balls (20/14)
7 Chest to Bar Pull Ups
7 Power Cleans (135/95)
7 Push Jerk (135/95)
6 Burpee Broad Jumps
7 DB Snatch, alternating (65/45)
Max Cal Row

Start each round where you left off the previous round.

2017-11-13

SOS 11/11/17

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)

Break up rounds however you’d like between partners.

2017-11-11

Friday’s WOD 11/10/17

30 Minute Class Workout

Metcon (Time)

21-15-9

KB Swings (go heavy)
Burpees
Tire Flips

1 Hour Class

Metcon (Weight)

In 20 minutes, work up to a heavy set of:

1 Clean + Shoulder to overhead complex (Strict Press + Push Press + Push Jerk + Split Jerk)

Work up to a heavy stone to platform.

Metcon (2 Rounds for weight)

15 minute EMOM

1 – 15m Yoke Carry or Zercher Carry @ ascending load
2 – 15m Standing hand over hand sled pull
3 – REST

Score:
Round 1 – weight on yoke carry/zercher carry
Round 2 – weight on sled pull

Metcon (Time)

21-15-9

KB Swings (go heavy)
Burpees
Tire Flips

2017-11-10

Thursday’s WOD 11/9/17

30 Minute Class Workout

Metcon (5 Rounds for time)

5 rounds, each for time

400m Run
20 Deadlifts (185/135)
40 ft. Handstand Walk

Recover for 2 minutes between rounds.

Time cap – 4 min per round.

For every 2 seconds you exceed your first round time, you must complete 1 burpee during your rest period.

Metcon (5 Rounds for time)

5 rounds, each for time

400m Run
20 Deadlifts (185/135)
40 ft. Handstand Walk

Recover for 2 minutes between rounds.

Time cap – 4 min per round.

For every 2 seconds you exceed your first round time, you must complete 1 burpee during your rest period.

Metcon (5 Rounds for time)

5 rounds, each for time

400m Run
20 Deadlifts (185/135)
40 ft. Handstand Walk

Recover for 2 minutes between rounds.

Time cap – 4 min per round.

For every 2 seconds you exceed your first round time, you must complete 1 burpee during your rest period.

1 Hour Class

7 minutes:

Option 1: Work on pistols

Option 2: Practice rope climbs or muscle ups.

2017-11-09

Wednesday’s WOD 11/8/17

30 Minute Class Workout

Metcon (Time)

Run 800m
Rest 30 sec
Run 400m
Rest 30 sec
Run 200m
Rest 30 sec

Rest 3 minutes

Metcon (Time)

Push Sled 200m
Rest 30 sec
Push Sled 100m
Rest 30 sec
Push Sled 50m
Rest 30 sec.

Rest 3 minutes.

Metcon (Time)

OVH Carry (sandbag or barbell)

Carry 200m
Rest 30 sec
Carry 100m
Rest 30 sec
Carry 50m
Rest 30 sec.

1 Hour Class

Bench Press

In 15 minutes, complete as many reps as possible in 5 rounds.

Stop one rep short of failure in each set.

Men’s weight choices
135/185/225

Women’s weight choices
65/95/115

Metcon (Time)

Run 800m
Rest 30 sec
Run 400m
Rest 30 sec
Run 200m
Rest 30 sec

Rest 3 minutes

Metcon (Time)

Push Sled 200m
Rest 30 sec
Push Sled 100m
Rest 30 sec
Push Sled 50m
Rest 30 sec.

Rest 3 minutes.

Metcon (Time)

OVH Carry (sandbag or barbell)

Carry 200m
Rest 30 sec
Carry 100m
Rest 30 sec
Carry 50m
Rest 30 sec.

2017-11-08

Tuesday’s WOD 11/7/17

30 Minute Class Workout

Metcon (Time)

5 rounds for time:

6 Shoulder to overhead (155/105)
9 Front Squat (155/105)
12 Bent Rows (155/105)
15 Burpee Box Jump Overs (24/20)

Time Cap: 16 minutes.

1 Hour Class

In 7 minutes, complete as many rounds of A1/A2 as possible. This is a warm up and skill practice. Don’t go overboard.

A1. 5 unbroken Overhead Squats w/ 2 second Pause (30-40% 1 RM)

A2. 50m Suitcase Carry (25m/side)

Deadlift

Alternate B1/B2 for 4 rounds.

B1. 4 Deadlifts @ 75-80%

Rest 4 minutes before B2.

Push Press

B2. 4+ Push Press @ 80+%

Rest 2 min before returning to B1.

Metcon (Time)

5 rounds for time:

6 Shoulder to overhead (155/105)
9 Front Squat (155/105)
12 Bent Rows (155/105)
15 Burpee Box Jump Overs (24/20)

Time Cap: 16 minutes.

2017-11-07

Monday’s WOD 11/6/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

Alternate A1 + A2 for 3 rounds. (A1+A2 = 1 Round)

A1. 2 minute AMRAP
11 cal row buy in
Then AMRAP
5 Thrusters (135/95)
8 Chest to Bar pull up
13 Push Ups

Rest 2 min before A2

A2. 60 single under buy in

then AMRAP
5 power clean + jerk (135/95)
8 Toes to Bar
13 Wall Ball (20/14)

Rest 2 minutes before returning to A1.

Score is total Rounds + Reps

1 Hour Class

Clean and Jerk

6 sets of 3 Clean + Jerks @ 65-80%.

Go every 90 seconds.

Metcon (AMRAP – Rounds and Reps)

Alternate A1 + A2 for 3 rounds. (A1+A2 = 1 round)

A1. 2 minute AMRAP
11 cal row buy in
Then AMRAP
5 Thrusters (135/95)
8 Chest to Bar pull up
13 Push Ups

Rest 2 min before A2

A2. 60 single under buy in

then AMRAP
5 power clean + jerk (135/95)
8 Toes to Bar
13 Wall Ball (20/14)

Rest 2 minutes before returning to A1.

Score is total Rounds + Reps

Optional Strength Work

Back Squat w/ 3 sec pause

Alternate B1 / B2 for 4 rounds, then do a 5th set of B1.

B1. 2-3 Back Squats with 3 sec pause @ 80-85%.

Rest 2 minutes before B2.

Increase weight if moving well.

Metcon (Weight)

B2. 6+ Strict Dip @ AHAFA

Rest 2-3 min before B1.

2017-11-06

Friday’s WOD 11/3/17

Metcon

Metcon (5 Rounds for time)

5 Rounds, each for time:
400m Run
6 Power Clean (205/135)
3 Front Squat (205/135)
6 Shoulder to Overhead (205/135)
3 Front Squat (205/135)

Recover for 2 minutes between rounds.

Time cap of 4 minutes per round.

Strength

Yoke Carry or Front Rack Carry

In 20 minutes work up to a heavy 15m carry. Add load each set. Aim for 6-8 carries max.

Metcon (No Measure)

15 minute EMOM
1. 15m Prowler Push
2. 15m Sled Pull
3. Rest

Metcon (Time)

1 or 2 rounds for time:
40m Farmers walk @ .75BW per hand
Run 400m
20 Push Ups
Run 400m
40m Farmers Walk

2017-11-03

Thursday’s WOD 11/2/17

30 Minute Class Workout

Metcon (2 Rounds for weight)

12 minute EMOM, rotating:
1. 50m Sled Push
2. 50m Farmers Carry
3. 50m Overhead Carry

Score is:
round 1 – sled push weight
round 2 – farmers carry weight
round 3 – OVH carry weight

Metcon (Time)

2 sets:

500m Row
Rest 30 sec
500m Row
Rest 30 sec
500m Row

Rest 4 minutes

Fitness

1 Snatch Grip Push Press + 3 Overhead Squat w. 3 second pause at bottom.

5 sets (1+3) @ 75-90% 1RM Snatch

Rest 2 minutes between sets.

Metcon (2 Rounds for weight)

18 minute EMOM, rotating:
1. 50m Sled Push
2. 50m Farmers Carry
3. 50m Overhead Carry

Score is:
round 1 – sled push weight
round 2 – farmers carry weight
round 3 – OVH carry weight

Metcon (Time)

3 sets:

500m Row
Rest 30 sec
500m Row
Rest 30 sec
500m Row

Rest 4 minutes

2017-11-02

Wednesday’s WOD 11/1/17

30 Minute Class Workout

Metcon (Time)

A. 3 rounds:
21 KB Swings
15 Burpees
9 Stone to Shoulder (130/75) OR Power Cleans (185/135)

Time cap: 10 min

Recover 5 min before part B.

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP
50 Double Unders
10 DB Snatch, alternating arms (80/55)

Fitness

12 minute EMOM, rotating:
1. 5 Turkish Get Ups for quality
2. 10 Toes to Bar
3. 20 Sandbag walking lunges

RDL

Alternate A1/A2 for 4 rounds

A1. 5 RDL Deadlift @ 75-80%

Go straight to A2.

DB or Barbell Push Press

A2. 5+ DB or Bar Push Press @ 75%

Rest 2 min before returning to A1.

Metcon (Time)

A. 3 rounds:
21 KB Swings
15 Burpees
9 Stone to Shoulder (130/75) OR Power Cleans (185/135)

Time cap: 10 min

Recover 5 min before part B.

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP
50 Double Unders
10 DB Snatch, alternating arms (80/55)

2017-11-01

HALLOWEEN WOD 10/31/17

Fitness

Metcon (Time)

31 reps

(If you want to make it longer, do 10-31 reps or 10-31-17 reps)

Hammer Strikes (sledgehammers)
Air Squats
Lateral Hops (over-over =1)
Lunges – Overhead
Walking (55/35)
bOx Jumps (24/20)
Weighted sit ups (30/20)
knees to Elbows
burpEes
maNmakers (35/25)

2017-10-31

Mondays WOD 10/30/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

Alternate A1 & A2 for four intervals

Each section of movements unbroken.

A1. 3 minute AMRAP
5 power snatch (135/95)
8 bar facing burpees
50m sprint

Rest 2 minutes before A2.

Metcon (AMRAP – Rounds and Reps)

A2. 3 minute AMRAP

5 thrusters (135/95)
8 chest to bar pull ups
13 calorie row

Rest 2 minutes before returning to A1.

If you wish to go longer, fo an additional round of A1 and A2.

Fitness

Warm Up

12 Minute EMOM
1 Power Clean + 1 Front Squat + 1 Jerk every 60 seconds.

65-85% 1RM C+J

Start at 65%, move up if moving well.

Back Squat w/ 3 sec pause

10 minutes to work up to a heavy 2-3 Back Squats with 3 sec pause @ 80-85%.

Rest 2 minutes before repeating.

Increase weight if moving well.

Metcon (AMRAP – Rounds and Reps)

Alternate A1 & A2 for four intervals

Each section of movements unbroken.

A1. 3 minute AMRAP
5 power snatch (135/95)
8 bar facing burpees
50m sprint

Rest 2 minutes before A2.

Metcon (AMRAP – Rounds and Reps)

A2. 3 minute AMRAP

5 thrusters (135/95)
8 chest to bar pull ups
13 calorie row

Rest 2 minutes before returning to A1.

If you wish to go longer, fo an additional round of A1 and A2.

2017-10-30

SOS 10/28/17

Metcon (Time)

Partner WOD one partner working at a time.

Movement Miles

400m walking lunge
50 Air Squats
400m Farmers Carry
50 Push Ups
400m Tire Flips
50 Sledgehammers
400m Run
50 Pull Ups
400m Sled Push
50 Tire Jumps

2017-10-28

Friday’s WOD 10/27/17

Fitness

Stone to Platform

In 20 minutes work up to a heavy set of 5 Stone to Platforms

Metcon (Weight)

10 minute EMOM:
5 KB Clean + 5 KB Push Press AHAFA

Metcon (4 Rounds for time)

Conditioning Option 1:

4 Rounds each for time:
4 Burpee Box Jumps (30/24)
8 Single Arm KB Snatch (right arm) (70/53)
4 Burpee Box Jump (30/24)
8 Single Arm KB Snatch (left arm)

Start a new round every 2 minutes.

Metcon (Time)

Option 2:
6 Rounds for time
50 Air Squat
25 Push Up
50 Double Unders

Time cap: 20 minutes.

2017-10-27

Thursday’s WOD 10/26/17

Fitness

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

2017-10-26

Wednesday’s WOD 10/25/17

30 Minute Class Workout

Metcon (Time)

3 Rounds

Run 600
Rest 30 sec
Run 400
Rest 30 sec
Run 200
Rest 30 sec

Fitness

Bench Press

5 sets of 10 bench press @ 65-85% 1 RM.

Go every 90 seconds.

Move up in weight every 1-2 sets if moving well.

Snatch Grip Push Press + Overhead Squat

3 sets
2 Snatch Grip Push Press
2 Overhead Squat with 3 sec pause at bottom

75-85% 1RM

Rest 1-2 min between sets.

Metcon (Time)

3 Rounds

Run 600
Rest 30 sec
Run 400
Rest 30 sec
Run 200
Rest 30 sec

2017-10-25

Tuesday’s WOD 10/24/17

30 Minute Class Workout

Metcon (Time)

For time:

60 Wall Balls (20/14)
40 Push Ups
20 Power Cleans (185/135)
40 V Ups
60 Air Squats

Time cap: 20 minutes.

Fitness

Metcon (5 Rounds for weight)

Rotate through A1-A5 for 3 rounds.

A1. 5 Deadlift (70-75%)
A2. 7+ Strict Dip AHAFA (as many as possible on last set)

Rest 1 min.

A3. 8/side Bulgarian Split Squat AHAFA
A4. 8+/side Single Arm DB Press (Tempo: 21X1)
A5. 10/side Single Arm DB Row AHAFA (tempo 1111)

Rest 1 min and repeat.

Metcon (Time)

For time:

60 Wall Balls (20/14)
40 Push Ups
20 Power Cleans (185/135)
40 V Ups
60 Air Squats

Time cap: 20 minutes.

2017-10-24

Monday’s WOD 10/23/17

30 Minute Class Workout

Metcon (4 Rounds for reps)

A. 4 minute AMRAP
5 Thrusters (115/75)
7 lateral burpee over bar

Walk/Row for 3 minutes before part B.

B. 4 minute AMRAP
5 Squat Snatch (115/75)
15 Broad Jumps

Walk/Row for 3 minutes before part C.

C. 4 minute AMRAP
5 Overhead Squat (115/75)
100m Sprint

Walk Row for 3 minutes before part D.

D. 4 minute AMRAP
5 power Clean + Jerk (115/75)
20 Sit Ups

Fitness

Power Clean + Jerk

10 sets of 1 clean + 1 Jerk @ 65-80% 1RM.

Go every 60 seconds. Move up in weight every 1-2 sets if moving well.

Back Squat

4 rounds
2-3 Back squats with 4 second pause.
80-85%.

Rest 2 minutes before repeating.

Metcon (4 Rounds for reps)

A. 4 minute AMRAP
5 Thrusters (115/75)
7 lateral burpee over bar

Walk/Row for 3 minutes before part B.

B. 4 minute AMRAP
5 Squat Snatch (115/75)
15 Broad Jumps

Walk/Row for 3 minutes before part C.

C. 4 minute AMRAP
5 Overhead Squat (115/75)
100m Sprint

Walk Row for 3 minutes before part D.

D. 4 minute AMRAP
5 power Clean + Jerk (115/75)
20 Sit Ups

2017-10-23

SOS 10/21/17

Fitness

Metcon (Time)

Partner WOD – Everyone does all the running, one parter working at a time on the reps.

800m Run
50 Man Makers (45/25)
50 Pull Ups
400m Run
50 Air Squats
50 Push Ups
800m Run
50 Walking Lunges
50 Sledgehammers
400m Run
50 Sit Ups
50 Broad Jumps
800m Run

2017-10-21

Friday’s WOD 10/20/17

30 Minute Class Workout

Metcon (4 Rounds for time)

Option 1:

4 rounds, each for time:

10 Tire Flips
10 Sledgehammer Swings
15 Broad Jumps
1 min rest

Metcon (Time)

Option 2:

3 Rounds for time

80 Double Unders
40 Wall Balls (20/14)
30 GHD Sit Ups
20 DB Snatch, alternating (70/45)
5 Muscle Ups (or 5 Ring Pull Ups + 5 Ring Dips)

Time Cap: 20 min.

Fitness

Double Overhand Deadlift

In 12 minutes, work up to a heavy single.

Mixed Grip Deadlift

In 8 minutes, work up to a heavy single.

Metcon (Weight)

18 minute EMOM, rotating minutes:

1 – 3 alternating Stone to Shoulder, ascending load
2 – Prowler Push – Build to a heavy 10m continuous push, ascending load.
3 – REST

Score is weight on prowler push.

Metcon (4 Rounds for time)

Option 1:

4 rounds, each for time:

10 Tire Flips
10 Sledgehammer Swings
15 Broad Jumps
1 min rest

Metcon (Time)

Option 2:

3 Rounds for time

80 Double Unders
40 Wall Balls (20/14)
30 GHD Sit Ups
20 DB Snatch, alternating (70/45)
5 Muscle Ups (or 5 Ring Pull Ups + 5 Ring Dips)

Time Cap: 20 min.

2017-10-20

Thursday’s WOD 10/19/17

Fitness

Metcon (AMRAP – Rounds and Reps)

A. 12 minute AMRAP

8 Strict Handstand Push Ups
12 KB Snatch (55/35)
16 Pistols, alternating

Rest 5 minutes before part B.

Metcon (AMRAP – Rounds and Reps)

B. 12 minute AMRAP

1-2-3-4-5-6, etc Manmakers (AHAFA)
100m Run

Rest 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)

C. 12 minute AMRAP

100m Sled Push/Drag
12 KB Swings (70/53)
12 KB Goblet Squats (70/53)

2017-10-19

Wednesday’s WOD 10/18/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

A. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Wall Balls (20/14)
Pull Ups

Active recovery for 3 minutes before part B.

Metcon (AMRAP – Rounds and Reps)

B. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Snatch (95/65)
30 Double Unders

Active recovery for 3 minutes before part C

Metcon (AMRAP – Rounds and Reps)

C. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Clean and Jerk (135/95)
V Ups

Fitness

Jerk

Build up to a heavy single for the day in 10 minutes.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

5 Turkish Get Ups + Strict Press + Overhead Squat
30 second L-sit Holds
50m Suitcase Carry (AHAFA)

Alternate sides each round

Metcon (AMRAP – Rounds and Reps)

A. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Wall Balls (20/14)
Pull Ups

Active recovery for 3 minutes before part B.

Metcon (AMRAP – Rounds and Reps)

B. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Snatch (95/65)
30 Double Unders

Active recovery for 3 minutes before part C

Metcon (AMRAP – Rounds and Reps)

C. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Clean and Jerk (135/95)
V Ups

2017-10-18

Tuesday’s WOD 10/17/17

30 Minute Class Workout

Metcon (AMRAP – Rounds)

30 minute EMOM

1 – 5 Thruster + 5 Pull Ups
2 – 5 Stones to Shoulder or Cleans
3 – 8 Calorie Row
4 – 5 Power Snatch + 5 Toes to Bar
5 – 5 Tire Flips + 5 Tire Jumps
6 – 10 KB Swings (70/53) + 50m Sprint

Choose barbell weight between these options (155/105) to(65/45)

Score is number of minutes out of 30 that you complete. Do not stop when you need a rest – just rest for the next minute and then continue.

Fitness

Bench Press

Alternate A1/A2 for 4 rounds

A1. Bench Press 4 @ 90% 4RM

Rest 3 minutes before A2.

Sumo Deadlift

A2. 3+ @ 85-90% 1RM

Rest 3 minutes before A1.

Metcon (AMRAP – Rounds)

30 minute EMOM

1 – 5 Thruster + 5 Pull Ups
2 – 5 Stones to Shoulder or Cleans
3 – 8 Calorie Row
4 – 5 Power Snatch + 5 Toes to Bar
5 – 5 Tire Flips + 5 Tire Jumps
6 – 10 KB Swings (70/53) + 50m Sprint

Choose barbell weight somewhere between these options (155/105) to (65/45)

Score is number of minutes out of 30 that you complete. Do not stop when you need a rest – just rest for the next minute and then continue.

2017-10-17

Monday’s WOD 10/16/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

30 Bar Facing Burpees
20 Overhead Squats (135/95)
10 Ring Dips
10 Pull Ups

Metcon (Distance)

Intervals

Running Sprints

5 minutes:
30 seconds HARD work/30 seconds active rest

Rest 3 minutes

5 minutes:
30 seconds HARD work/30 seconds active rest

Fitness

Back Squat

Alternate A1 and A2 for 2 rounds.

A1. 5 @ 80% 1RM

Rest 2 minutes before A2.

Strict Press

A2. 5 @ 80% 1RM

Rest 2 min before A1.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

30 Bar Facing Burpees
20 Overhead Squats (135/95)
10 Ring Dips
10 Pull Ups

Metcon (Distance)

Intervals

Running Sprints

5 minutes:
30 seconds HARD work/30 seconds active rest

Rest 3 minutes

5 minutes:
30 seconds HARD work/30 seconds active rest

2017-10-16

Saturday – NO SOS 10/14/17

2017-10-14

Friday’s WOD 10/13/17

Metcon

Metcon (Weight)

In 15 minutes work up to a heavy 15m farmers carry.

Aim for 4-6 carries max.

Metcon (Time)

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

21 DB Push Press
21 Burpees

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

15 DB Push Press
15 Burpees

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

9 DB Push Press
9 Burpees

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

Strength

Back Squat 4RM

Build to a 4RM for the day in 20 minutes.

Strict Press 4RM

Build to a 4RM Strict Press for the day in 15 minutes.

Seated Single Arm DB Press

C2. 10 Seated Single Arm DB Press per side.

Rest 1-2 min before returning to C1.

Single Leg DB Stiff legged Deadlift

Alternate C1/C2 for 4 Rounds

C1. 10 Single leg DB stiff legged deadlift per side.

Rest 1 min before C2.

2017-10-13

Thursday’s WOD 10/12/17

30 Minute Class Workout

Metcon (AMRAP – Reps)

A. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Power Snatch (75/55)
Wall Ball (20/14)

Rest 4 minutes before part B.

Metcon (AMRAP – Rounds and Reps)

B. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55
Burpee Broad Jump
KB Swing (70/53)

Active Recovery for 4 minutes before part C.

Metcon (AMRAP – Rounds and Reps)

C. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Front Squat (135/95)
Sit Ups

Fitness

Single Arm KB Row

Alternate A1/A2 for 3 rounds:

A1. 10 Single Arm KB Row/side

AHAFA

Rest 2 minutes before A2.

Single Arm DB Bench Press

A2. 10 Single Arm DB Bench Press/side

AHAFA.

Rest 2 min before A1.

Metcon (AMRAP – Reps)

A. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Power Snatch (75/55)
Wall Ball (20/14)

Rest 4 minutes before part B.

Metcon (AMRAP – Rounds and Reps)

B. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55
Burpee Broad Jump
KB Swing (70/53)

Active Recovery for 4 minutes before part C.

Metcon (AMRAP – Rounds and Reps)

C. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Front Squat (135/95)
Sit Ups

2017-10-12

Wednesday’s WOD 10/11/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

30 Double Unders
5 KB Complex (1 Turkish Getup + 1 OH Squat + 1 Strict/Push Press)

Metcon (Weight)

Sled Sprints – you choose Push or Pull. Go AHAFA.

25m Sled Sprint
Rest 1 minute
50m Sled Sprint
Rest 2 minutes
75m Sled Sprint
3 minute rest
100m Sled Sprint
4 minute rest
75m Sled Sprint
3 minute rest
50m Sled Sprint
2 minute rest
25m Sled Sprint

Fitness

Clean + Jerk

2 C+J @ 65%. Go every 90 seconds.
7 rounds.

Increase weight every 1-2 sets if moving well.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

30 Double Unders
5 KB Complex (1 Turkish Getup + 1 OH Squat + 1 Strict/Push Press)

Metcon (Weight)

Sled Sprints – you choose Push or Pull. Go AHAFA.

25m Sled Sprint
Rest 1 minute
50m Sled Sprint
Rest 2 minutes
75m Sled Sprint
3 minute rest
100m Sled Sprint
4 minute rest
75m Sled Sprint
3 minute rest
50m Sled Sprint
2 minute rest
25m Sled Sprint

2017-10-11

Tuesday’s WOD 10/10/17

30 Minute Class Workout

Metcon (Time)

For time:

5 Stone to Shoulder
10 Thrusters (135/95)
5 Stone to Shoulder
20 Box Jumps (24/20)
10 Thrusters
5 Stone to Shoulder
30 Push Ups
20 Box Jumps
10 Thrusters
5 Stone to Shoulder
40 KB Swings (70/53)
30 Push Ups
20 Box Jumps
10 Thrusters
5 Stone to Shoulder
50 Sledge Hammers
40 KB Swings
30 Push Ups
20 Box Jumps
10 Thrusters 5 Stone to Shoulder

Time Cap: 30 Minutes

Fitness

Strict Press

Alternate A1/A2 for 4 rounds

A1. 5 Strict Press @ 90% 5RM

Rest 3 min before A2.

Sumo Deadlift

A2. 3-4 Sumo Deadlift @ 80-85%.

Rest 3 min before A1.

Metcon (Time)

For time:

Time Cap: 30 Minutes

2017-10-10

Monday’s WOD 10/9/17

30 Minute Class Workout

Metcon (Distance)

“The Midwestern” Intervals

Row/Bike (mix as wanted)
3 Rounds:

8 sets of 30 sec work/30 sec recovery (still moving)
Rest 4 minutes between rounds

Score is total distance.

Fitness

Overhead Squat

50 reps for quality and controlled tempo.

Sets of 10 unbroken reps @ 30-40% 1RM.

7 minute time cap.

Metcon (Weight)

Alternate B1 and B2 for 4 rounds.

B1. 6 Strict Dips @ AHAFA.

Move directly into B2.

Metcon (AMRAP – Reps)

Strict Wide Grip Pull Ups (Failure -1)

Stop one rep short of failure. Score is total reps.

Rest 2 minutes before returning to B1.

Metcon (Distance)

“The Midwestern” Intervals

Row/Bike (mix as wanted)
3 Rounds:

8 sets of 30 sec work/30 sec recovery (still moving)
Rest 4 minutes between rounds

Score is total distance.

2017-10-09

SOS 10/7/17

Fitness

Metcon (AMRAP – Reps)

As many cards as possible in 40 minutes:

Hearts – Wallball Shots (20/14)
Spades – KB Swings (53/35)
Diamonds – Box Jumps (24/20)
Clubs – Deadlifts (135/95)

Facecards = 10 Reps
Aces = 11 Burpees
Joker = 400m

2017-10-07

Friday’s WOD 10/6/17

Strongman

Metcon (Weight)

In 15 minutes, build to a heavy 15m Yoke Carry.

Start at moderate weight and increase load each set.

6-8 carries max.

Metcon (2 Rounds for weight)

15 minute EMOM, rotating:
1 – 15m OVH Carry @ ascending load
2 – 15m Standing hand over hand sled pull
3 – Rest

Score:
Round 1 – OVH Carry weight
Round 2 – Sled Pull weight

Metcon (Time)

For Time:

12 Axle Deadlifts (275/185)
12 Pull Ups
15m Prowler Push
250m Run
9 Axle Deadlifts
9 Pull Ups
15m Prowler Push
250m Run
6 Axle Deadlifts
3 Pull Ups
15m Prowler Push
250 Run

2017-10-06

Thursday’s WOD 10/5/17

30 Minute Class Workout

Metcon (3 Rounds for time)

23 minute Cap

A. 2x 100m light jog

B. 3 rounds

100m sprint
30 seconds recovery
100m sprint
30 sec recovery
100m sprint

Rest 3 minutes before next round.

Record your time for each 3-interval round.

Fitness

Snatch

Perform 3 waves of 3 sets, as follows:

Wave #1:
3 snatch @ 75%
2 snatch @ 77%
1 snatch @ 80%

Wave #2:
3 Snatch @77%
2 Snatch @ 80%
1 Snatch @ 83%

Wave #3:
3 Snatch @ 80%
2 Snatch @ 83%
1 Snatch @ 85%

Go every 60 seconds. Drop bar between reps on each set.

Record Finishing weight.

Behind the Neck Split Jerk

6 sets:
1 Behind Neck Split Jerk – 2 second pause in receiving position

Start between 65% and 80%, and increase weight every 1-2 sets if moving well.

Metcon (AMRAP – Reps)

Bench Press

Attempt to get 50 reps for quality. Do all in sets of at least 5 unbroken reps.

70% 1RM

Time Cap: 7 minutes.

Metcon (Time)

L-Sit

Accumulate as long a total hold time as possible in a 5 minute window.

Metcon (3 Rounds for time)

23 minute Cap

A. 2x 100m light jog

B. 3 rounds

100m sprint
30 seconds recovery
100m sprint
30 sec recovery
100m sprint

Rest 3 minutes before next round.

Record your time for each 3-interval round.

2017-10-05

Wednesday’s WOD 10/4/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

A. 6 minute AMRAP
5 Cleans (155/105)
8 Toes to Bar
13 Wall Balls (20/14)

Active Recovery 5 min before part B.

Metcon (AMRAP – Rounds and Reps)

B. 6 minute AMRAP
5 Power Clean (155/105)
8 Handstand Push Ups
13 Wall Balls (20/14)

Active Recovery 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)

C. 6 Minute AMRAP
5 Hang Clean (155/105)
8 RDL (155/105)
13 Wall Balls (20/14)

Fitness

Clean + Front Squat + Jerk

10 Rounds
1 Clean + 1 Front Squat + 1 Jerk

Go every 90 seconds.

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

Metcon (AMRAP – Rounds and Reps)

A. 6 minute AMRAP
5 Cleans (155/105)
8 Toes to Bar
13 Wall Balls (20/14)

Active Recovery 5 min before part B.

Metcon (AMRAP – Rounds and Reps)

B. 6 minute AMRAP
5 Power Clean (155/105)
8 Handstand Push Ups
13 Wall Balls (20/14)

Active Recovery 5 minutes before part C.

Metcon (AMRAP – Rounds and Reps)

C. 6 Minute AMRAP
5 Hang Clean (155/105)
8 RDL (155/105)
13 Wall Balls (20/14)

2017-10-04

Tuesday’s WOD 10/3/17

30 Minute Class Workout

Metcon (AMRAP – Rounds)

30 Minute EMOM, rotating:

1 – 5 DB Thrusters + 5 Pull Ups
2 – 8 Broad Jumps + 8 KB Swings (70/53)
3 – 10 Cal Row
4 – 10 DB Snatch (5 each arm) + 5 Toes to Bar
5 – 5 Burpees + 25m Sled Push
6 – 50m Sprint

Score is how many minutes you are able to complete total (do not count any minutes you rest)

Metcon (AMRAP – Rounds)

48 Minute EMOM, rotating:

1 – 5 DB Thrusters + 5 Pull Ups
2 – 8 Broad Jumps + 8 KB Swings (70/53)
3 – 10 Cal Row
4 – 10 DB Snatch (5 each arm) + 5 Toes to Bar
5 – 5 Burpees + 25m Sled Push
6 – 50m Sprint

Score is how many minutes you are able to complete total (do not count any minutes you rest)

Fitness

2017-10-03

Monday’s WOD 10/2/17

30 Minute Class Workout

Metcon (4 Rounds for time)

4 Rounds, each for time.

10 Parallette Push Ups
15 Strict Pull Ups
20 Box Jumps (24/20)
25 KB Swings (53/35)
8 Stone to Shoulder (125/75)

Rest 1:1 (work:rest) between rounds.

Fitness

Back Squat (2×5)

2 Rounds of A1 and A2.

A1. 5 Back Squats @ 80% 1RM.

Rest 2 min before A2.

Strict Press (2×5)

5 Strict Press @ 80% 1RM

Rest 2 minutes before returning to A1.

Metcon (4 Rounds for time)

4 Rounds, each for time.

10 Parallette Push Ups
15 Strict Pull Ups
20 Box Jumps (24/20)
25 KB Swings (53/35)
8 Stone to Shoulder (125/75)

Rest 1:1 (work:rest) between rounds.

2017-10-02

SOS 9/30/17

Fitness

Metcon (Time)

Partner WOD
30 Clean (155/100)
60 Toes to Bar
60 Box Jumps (24/20)
60 Ring Dips
60 DB Push Press (40/30)
120 Double Unders
30 Thrusters (155/100)
60 Pull Ups
60 Burpees
200m Overhead Walking Lunge (45/25# plate)

2017-09-30

Friday’s WOD 9/29/17

30 Minute Class Workout

Metcon (Weight)

15 minute EMOM
Minute 1 – 15m Prowler Push @ ascending load
Minute 2 – 15m Sled Pull @ ascending load
Minute 3 – REST

Metcon (Weight)

10 rounds:
In one minute complete a 40m sprint.
Next minute: 8 KB Swings (53/35)

Strongman

Stone to Platform (5 reps per set.)

In 15 minutes work up to a heavy set of 5 stone to platforms.

Metcon (Weight)

15 minute EMOM
Minute 1 – 15m Prowler Push @ ascending load
Minute 2 – 15m Sled Pull @ ascending load
Minute 3 – REST

Metcon (Weight)

10 rounds:
In one minute complete a 40m sprint.
Next minute: 8 KB Swings (53/35)

Strength

Snatch with 2 sec Pause (8×1)

1 Snatch EMOM for 8 minutes.

2 second pause in receiving position.

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

Power Clean (7×3)

3 Power Cleans EMOM for 7 minutes.

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

Metcon (Weight)

15 minute EMOM
Minute 1 – 15m Prowler Push @ ascending load
Minute 2 – 15m Sled Pull @ ascending load
Minute 3 – REST

Metcon (Weight)

10 rounds:
In one minute complete a 40m sprint.
Next minute: 8 KB Swings (53/35)

2017-09-29

Wednesday’s WOD 9/28/17

30 Minute Class Workout

Metcon (3 Rounds for reps)

A. 8 minute AMRAP
5 Squat Snatch (115/75)
10 Toes to Bar
15 Air Squat

Active Recovery 2 minutes before part B.

B. 8 Minute AMRAP
5 Tire Flips
10 Pull Ups
15 Box Jumps (24/20)

Active Recovery 2 minutes before part C.

C. 8 minute AMRAP
5 Deadlift (205/145)
10 Push Ups

Score is AMRAP for each section.

2017-09-28

Wednesday’s WOD 9/27/17

30 Minute Class Workout

Metcon (Time)

For time:
1000m Row
40 Push Jerk (115/75)
40 Front Squat (115/75)
500m Row
20 Push Jerk (115/75)
20 Front Squat (115/75)

Time Cap: 18 minutes.

Use barbell or sandbag.

Fitness

DB Bench Press (4 sets, 12 reps)

12 DB Bench Press (AHAFA)

2 minutes rest before moving to B2.

Bent Over Row

B2. 12 Barbell Bent Row @ AHAFA.

Rest 2 minutes before B1.

4 Rounds total of B1 and B2.

Metcon (Time)

For time:
1000m Row
40 Push Jerk (115/75)
40 Front Squat (115/75)
500m Row
20 Push Jerk (115/75)
20 Front Squat (115/75)

Time Cap: 18 minutes.

Use barbell or sandbag.

2017-09-27

Tuesday’s WOD 9/26/17

30 Minute Class Workout

5 : Metcon (Time)

5 rounds for time:

400m Run
7 Stone Complex (1 stone to shoulder (130/75) + 1 burpee box jump (24/20))

Time Cap: 30 minutes.

Fitness

Sumo Deadlift (5 @ 75-80%)

In 15 minutes, build to a heavy set of 5.

Rest 3 minutes before repeating.

2017-09-26

Monday’s WOD 9/25/17

30 Minute Class Workout

Metcon (Time)

Heavy 17.5

10 Rounds for time:

9 Thrusters (125/85)
35 Double Unders

Time Cap: 20 min.

Fitness

Power: Power Clean + Front Squat (8x(1+1))

8 rounds. Go every 75 seconds.

1 Power Clean + 1 Front Squat

Start at 65%. Increase weight every 1-2 sets.

Back Squat

Alternate A1 and A2 for 3 rounds.

A1 – 5 Back Squats (80% 1RM)

Rest 2 minutes before A2.

Strict Press

A2 – 5 Strict Press (80%)

Rest 2 minutes before returning to A1.
Total of 3 rounds.

Metcon (Time)

Heavy 17.5

10 Rounds for time:

9 Thrusters (125/85)
35 Double Unders

Time Cap: 20 min.

2017-09-25

SOS 9/23/17

Fitness

Metcon (Time)

“HUMAN RACK”

Groups of 3.

Everyone run 800.

Then: Two people hold the bar as the human rack. One person get in position and begin squats. When that partner needs a break, switch places with one of the partners acting as the rack. Bar cannot touch the ground at any point in the workout.

100 back squats (40-50% of 1RM)
80 burpees
60 front squats
40 burpees

Bar can NOT touch the ground. Penalty for dropping is 5 burpees per person that DO NOT count towards WOD.

Human Rack.

2017-09-23

Friday’s WOD 9/22/17

Strongman

15m Farmers Carry

In 20 minutes, build to a heavy, continuous 15m Farmers Carry.

4-6 Carries, maximum.

Metcon (Weight)

10 minute EMOM

1 Clean + 1 Push Press OR 1 Push Jerk @ AHAFA

Metcon (Time)

For time:
Ladder 10 down to 1:
Stone to Shoulder (130/75)
Burpee

Strength

4RM Back Squat

In a 20 minute window build to a 4 RM Back Squat

Rest 3-4 minutes between attempts.

4RM Strict Press

In 15 minutes, build to a 4RM Strict Press.

Rest 3-4 minutes between attempts.

Single Leg KB Deadlift

3 rounds (alternating with next movement)
10 single leg KB Deadlift per side. Rest 1 minute before next section.

Standing Single Arm DB Press

10 Single Arm DB Presses per side.

Rest 1-2 minutes before returning to KB Deadlift. 3 rounds.

Metcon (Time)

Run 3200m for time.

2017-09-22

Thursday’s WOD 9/21/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

100m Sprint
6 Handstand Push Ups
9 KB Swings (70/53)

5 minute active recovery (walk/row/assault bike)

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP

12 cal row or bike
18 DB Snatch, alternating (50/35)
24 Burpees

5 minute active recovery.

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP
12 Single Arm DB Overhead Walking Lunge (55/35) alternate arm each round.
18 Wall Ball (20/14)
36 Double Unders

Fitness

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

100m Sprint
6 Handstand Push Ups
9 KB Swings (70/53)

5 minute active recovery (walk/row/assault bike)

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

12 cal row or bike
18 DB Snatch, alternating (50/35)
24 Burpees

5 minute active recovery.

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP
12 Single Arm DB Overhead Walking Lunge (55/35) alternate arm each round.
18 Wall Ball (20/14)
36 Double Unders

2017-09-21

Wednesday’s WOD 9/20/17

30 Minute Class Workout

Metcon (Time)

50 KB Clusters with 1 second pause overhead.

For quality, in sets of at least 5 unbroken reps @ 30-40% 1RM.

Time Cap: 5 minutes.

Metcon (AMRAP – Reps)

Turkish Get Up

In a 5 minute window, accumulate as many high quality reps as you can. Alternate sides on each rep.

Metcon (AMRAP – Reps)

Handstand walk – See how far you can go in 20 seconds.

Then, for the next 5 minutes, do as many unbroken sets of half your 20 second distance as possible.

Mod: Handstand Holds for 20 seconds.

Metcon (Weight)

6x50m Sled Sprints (alternating push and pull)

Fitness

Metcon (Time)

50 KB Clusters with 1 second pause overhead.

For quality, in sets of at least 5 unbroken reps @ 30-40% 1RM.

Time Cap: 5 minutes.

Metcon (AMRAP – Reps)

Turkish Get Up

In a 5 minute window, accumulate as many high quality reps as you can. Alternate sides on each rep.

Metcon (AMRAP – Reps)

Handstand walk – See how far you can go in 20 seconds.

Then, for the next 5 minutes, do as many unbroken sets of half your 20 second distance as possible.

Mod: Handstand Holds for 20 seconds.

Bench Press

B1. 10 Bench Press @ AHAFA.

Rest 2 minutes before B2.

Barbell Bent Row

B2. 10 Barbell Bent Row @ AHAFA.

Rest 2 minutes before B1.

4 Rounds total of B1 and B2.

Metcon (Weight)

6x50m Sled Sprints (alternating push and pull)

2017-09-20

Tuesday’s WOD 9/19/17

30 Minute Class Workout

Metcon (Time)

Amanda 45

13-11-9-7-5
Ring Dips
Squat Snatch (135/95)

Time Cap: 20 minutes

Fitness

Metcon (Time)

Amanda 45

13-11-9-7-5
Ring Dips
Squat Snatch (135/95)

Time Cap: 20 minutes

Metcon (2 Rounds for weight)

Alternate A1/A2 for 4 rounds:

A1. 5 Sumo Deadlift @ 75-80%
Rest 2 minutes

A2. 16 Back Rack Walking Lunge (8/side) @ AHAFA

Rest 1 minute before returning to A1.

Score is: Round 1 – heaviest weight on sumo deadlift.

Round 2 – weight of heaviest walking lunge set.

Metcon (Time)

Run or Row 1600m for time.

2017-09-19

Monday’s WOD 9/18/17

30 Minute Class Workout

Metcon (Time)

“Bar Fight”

For time:
20 sandbag over bar (with a partner – 20 reps per person)
30 Clean + Jerks (185/115)
40 Toes to Bar
50 Pull Ups

Time Cap: 15 minutes.

Fitness

Hang Power Snatch (Knee)

15 minute EMOM

1 Hang Power Snatch from the knee every 60 seconds.

Start at 65%, increase weight every 1-2 sets if all lifts successful.

Back Squat

5 @ 90%5RM

Rest 3-5 minutes between sets.

4 rounds.

Strict Weighted Dips

10 reps @ AHAFA

Rest 2 minutes between rounds.

4 Rounds total.

Metcon (Time)

“Bar Fight”

For time:
20 sandbag over bar (with a partner – 20 reps per person)
30 Clean + Jerks (185/115)
40 Toes to Bar
50 Pull Ups

Time Cap: 15 minutes.

2017-09-18

SOS 9/16/17

Fitness

Metcon (Time)

Partner WOD

800m sandbag run (1 bag per group)

every time the bag hits the ground or you switch to the other partner, each partner does:
15 push ups
15 jump squats

10x 50m sled push sprints, each partner complete 5 as fast as you can

800m – 1 partner farmer carry
1 partner slamball toss
Partners must stay together.

Optional finish:
50 sledgehammers
50 pull ups

2017-09-16

Friday’s WOD 9/15/17

30 Minute Class Workout

Metcon (2 Rounds for weight)

15 minute EMOM, rotating minutes

1. 15m Yoke Carry – build to heavy 15m carry. Add load if form is good.

2. 5 DB Snatch – build to heavy set of 5 and maintain a heavy weight.

3. REST (and add load)

Score is weights used for each movement.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

5 Squat Cleans (1/2 to 3/4 bodyweight)
10m Farmers Walk (3/4 bodyweight)
25m Bear Crawl
20/14 Cal Row

Fitness

Double Overhand Axle Bar Deadlift

In 12 minutes build up to a heavy single.

Mixed Grip Axle Bar Deadlift

In 8 minutes, work up to a heavy single.

Metcon (2 Rounds for weight)

15 minute EMOM, rotating minutes

1. 15m Yoke Carry – build to heavy 15m carry. Add load if form is good.

2. 5 DB Snatch – build to heavy set of 5 and maintain a heavy weight.

3. REST (and add load)

Score is weights used for each movement.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

5 Squat Cleans (1/2 to 3/4 bodyweight)
10m Farmers Walk (3/4 bodyweight)
25m Bear Crawl
20/14 Cal Row

2017-09-15

Thursday’s WOD 9/14/17

30 Minute Class Workout

Metcon (3 Rounds for reps)

A. 8 minute AMRAP

10 Clusters (95/65)
35 Double Unders
10 Toes to Bar or V-ups

5 minute recovery (walk/easy row)

B. 8 minute AMRAP

16 DB Snatches, alternating (55/35)
8 Burpee Box Jump Overs (24/20)
10m Heavy Sled Pull

5 minute active recovery.

C. 8 Minute AMRAP

21 Wall Balls (20/14)
14 Slam Ball Walking Lunges (30/20)
7 Power Snatches (95/65)

Rest 5 minutes.

Fitness

Metcon (3 Rounds for reps)

A. 8 minute AMRAP

10 Clusters (95/65)
35 Double Unders
10 Toes to Bar or V-ups

5 minute recovery (walk/easy row)

B. 8 minute AMRAP

16 DB Snatches, alternating (55/35)
8 Burpee Box Jump Overs (24/20)
10m Heavy Sled Pull

5 minute active recovery.

C. 8 Minute AMRAP

21 Wall Balls (20/14)
14 Slam Ball Walking Lunges (30/20)
7 Power Snatches (95/65)

Rest 5 minutes.

Metcon (2 Rounds for reps)

2 Rounds:
40 seconds Max Reps Tire Flips
20 seconds Broad Jumps

Rest 4 minutes before next round.

2017-09-14

Wednesday’s WOD 9/13/17

30 Minute Class Workout

Metcon (Time)

Warm Up:

A. Row 2x 3 minutes – gradually increase pace.

B. Row 4 rounds of 1 minute on 1 minute off
Rounds 1 & 2: low rate (<24 spm)
Rounds 3 & 4: medium rate (24-28 spm)

Main Set:
2000m Row Time Trial

Fitness

Metcon (Weight)

10 minute EMOM

1 Hang Power Clean

Start @ 65%, go every 60 seconds. Increase weight if moving well.

Metcon (Time)

Power Clean + Jerk

50 reps for quality in 10 sets of 5 unbroken reps
30-40% 1 RM

Time Cap: 5 min.

Metcon (Time)

Warm Up:

A. Row 2x 3 minutes – gradually increase pace.

B. Row 4 rounds of 1 minute on 1 minute off
Rounds 1 & 2: low rate (<24 spm)
Rounds 3 & 4: medium rate (24-28 spm)

Main Set:
2000m Row Time Trial

2017-09-13

Tuesday’s WOD 9/12/17

30 Minute Class Workout

Metcon (Time)

Triple-G Chipper

For time:
100 KB Swings (55/35)
80 Sit Ups
60 Pistols (alternating)
40 Cal Row
20 DB Push Press (100/70)

Time Cap: 24 min.

Fitness

Metcon (Time)

Triple-G Chipper

For time:
100 KB Swings (55/35)
80 Sit Ups
60 Pistols (alternating)
40 Cal Row
20 DB Push Press (100/70)

Time Cap: 24 min.

Metcon (8 Rounds for reps)

Alternate A1/A2 for 4 rounds:

A1. Stone to Shoulder (or Clean) – max reps in 60 seconds.

Rest 2 min before A2.

A2. Strict Dips max reps in 40 seconds, finish minute with push ups.

Rest 2 min before A1.

Score is reps in each section, each round separately.

2017-09-12

Monday’s WOD 9/11/17

30 Minute Class Workout

Metcon (Time)

Pull Up/Clean Ladder
8 Rounds for Time:
4 Pull Ups
2 Cleans, ascending weight

Increase Clean weight every round.

Time cap: 16 min.

Fitness

Clean + Jerk

12 minute EMOM
1 Clean every 60 seconds

Start @ 65% 1RM. Increase weight if moving well

Metcon (Time)

Pull Up/Clean Ladder
8 Rounds for Time:
4 Pull Ups
2 Cleans, ascending weight

Increase Clean weight every round.

Time cap: 16 min.

Alternate Back Squat/Press – 2 rounds

A1. 5 Back Squat 80% 1RM

Rest 2 minutes before A2

A2. 5 Strict Press 80% 1RM

Rest 2 minutes before A1

2017-09-11

SOS 9/9/17

Fitness

Metcon (Time)

Partner WOD:
Buy In – both partners run 800m

Then, Split reps as desired:
50 man makers
100 pull ups
50 tire flips
100 sit ups
50 turkish get ups
100 sledgehammers

800m sandbag run. (one sandbag per group. pass it back and forth as necessary.)

2017-09-09

Friday’s WOD 9/8/17

Strongman

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.

Metcon (2 Rounds for weight)

15 minute EMOM
1 – 15m Yoke Carry
2 – 15m Standing hand-over-hand Sled Pull
3 – REST

Metcon (Time)

21-15-9-6-3
Double KB Snatch (2x 53/35)
Row for Calories

Fitness

Metcon (2 Rounds for time)

2 Rounds for time:
400m Run
15 Overhead Squats (115/75)
2 Rope Climbs (or VERY HEAVY 10m Sled Pull)
15 Toes to Bar

Time cap: 12 min.

Rest for 5-7 min and repeat.

2017-09-08

Thursday’s WOD 9/7/17

30 Minute Class Workout

Sumo Deadlift and Bench Press

Alternate A1/A2 for 4 rounds

A1. 5 Sumo Deadlift @ 75-80%
A2. 3+ Bench Press @ 80-85%

Take a short rest before repeating.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
3-6-9-12-15-18, etc
Pull Ups
Front Rack Walking Lunge (155/105)
Bar Facing Burpees

Fitness

Sumo Deadlift and Bench Press

Alternate A1/A2 for 4 rounds

A1. 5 Sumo Deadlift @ 75-80%
Rest 1-2 min before A2.

A2. 3+ Bench Press @ 80-85%
Rest 2 min before A1.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
3-6-9-12-15-18, etc
Pull Ups
Front Rack Walking Lunge (155/105)
Bar Facing Burpees

2017-09-07

Wednesday’s WOD 9/6/17

30 Minute Class Workout

Metcon (5 Rounds for reps)

4 rounds (5 minutes work/3 min recovery)

Min 1: Max Reps Wall Balls (20/14)
Min 2: Max Distance Farmers Carry (100/70 per hand)
Min 3 – Max reps, sandbag over yoke
Min 4 – Max Calories Row/Assault Bike
Min 5 – Max reps Push Press

Rest 3 minutes.
4 rounds.

Fitness

Clean Complex

10 minute EMOM
2 Clean + 1 Front Squat + 1 Jerk (65+%)

Metcon (5 Rounds for reps)

4 rounds (5 minutes work/3 min recovery)

Min 1: Max Reps Wall Balls (20/14)
Min 2: Max Distance Farmers Carry (100/70 per hand)
Min 3 – Max reps, sandbag over yoke
Min 4 – Max Calories Row/Assault Bike
Min 5 – Max reps Push Press

Rest 3 minutes.
4 rounds.

2017-09-06

Tuesday’s WOD 9/5/17

30 Minute Class Workout

Metcon (3 Rounds for reps)

A. In a 3 minute window, see how high you can get on a ladder of :
1 toes to bar
2 toes to bar
3 toes to bar
4 toes to bar….
etc

You must come off the bar in between sets and you may not skip any sets.

B. Turkish Get up

In a 5 minute window, accumulate as many high quality reps as you can. Alternate sides.

C. Push up Complex

Push up + Narrow Push up + wide push up + hand release or jumping push up.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

48 Double Unders
240m Row
12 DB Thrusters (50/35)

Fitness

Metcon (3 Rounds for reps)

A. In a 3 minute window, see how high you can get on a ladder of :
1 toes to bar
2 toes to bar
3 toes to bar
4 toes to bar….
etc

You must come off the bar in between sets and you may not skip any sets.

B. Turkish Get up

In a 5 minute window, accumulate as many high quality reps as you can. Alternate sides.

C. Push up Complex

Push up + Narrow Push up + wide push up + hand release or jumping push up.

Metcon (2 Rounds for reps)

1. 3+ Back Squats in 60 seconds (80-85%)
Rest 3 minutes between sets

2. Stone to Shoulder (or platform)
Max reps in 40 seconds. Finish minute with 20 seconds of broad jumps.

Rest 3 minutes

4 rounds.

2017-09-05

SOS 9/2/17

Fitness

Metcon (Time)

Partner WOD:
80 Hang Power Clean (135/95)
80 Front Squat (135/95)
80 Push Press(135/95)
80 Front Rack Lunges (135/95)

Two people, two Barbell – both barbells can’t touch the ground at the same time or 10 Burpees each person.

[If odd number of people, do 120 reps with a group of 3 people.]

2017-09-02

Friday’s WOD 9/1/17

Strongman

Clean + Shoulder to Overhead Complex

In 20 minutes, work up to a heavy set of 1 Clean + Shoulder to Overhead Complex (shoulder press + push press + push jerk + split jerk)

Metcon (2 Rounds for weight)

12 minute EMOM, 1 movement each minute:
1 – 10m Prowler push
2 – 10m Stone Carry

Metcon (Time)

3 Rounds for time:
10-8-6
DB Squat Clean
DB Push Press
10m Sled Row

Rest 1 minute between rounds.

Fitness

Metcon (Time)

5 Rounds for time
12 Front rack walking lunges (155/105)
9 Hang power cleans (155/105)
6 Shoulder to Overheads (155/105)

Time cap: 15 minutes.

2017-09-01

Thursday’s WOD 8/31/17

30 Minute Class Workout

Metcon (4 Rounds for reps)

A1. 5 minute AMRAP
20 Thrusters (75/55)
20 Power Cleans (75/55)
20 Overhead Squats (75/55)
20 Push Jerks (75/55)
20 Front Squats (75/55)
3 Bar Facing Burpees at the top of each minute.

4 minutes rest.

A2. 5 minute AMRAP
Row for Calories (45 sec work, 15 sec rest each minute)

Rest 4 minutes.

A3. 5 minute AMRAP
20 Front Squats (75/55)
20 Push Jerks (75/55)
20 Overhead Squats (75/55)
20 Power Cleans (75/55)
20 Thrusters (75/55)
3 Bar Facing Burpees to begin each minute.

Rest 4 minutes.

A4. 5 minute AMRAP
10 Toes to Bar to start each minute.
Push Ups for max total reps.

Fitness

Metcon (Weight)

10 minute EMOM
Clean + Front Squat + Jerk (1+1+1)

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

Metcon (4 Rounds for reps)

A1. 5 minute AMRAP
20 Thrusters (75/55)
20 Power Cleans (75/55)
20 Overhead Squats (75/55)
20 Push Jerks (75/55)
20 Front Squats (75/55)
3 Bar Facing Burpees at the top of each minute.

4 minutes rest.

A2. 5 minute AMRAP
Row for Calories (45 sec work, 15 sec rest each minute)

Rest 4 minutes.

A3. 5 minute AMRAP
20 Front Squats (75/55)
20 Push Jerks (75/55)
20 Overhead Squats (75/55)
20 Power Cleans (75/55)
20 Thrusters (75/55)
3 Bar Facing Burpees to begin each minute.

Rest 4 minutes.

A4. 5 minute AMRAP
10 Toes to Bar to start each minute.
Push Ups for max total reps.

2017-08-31

Wednesday’s WOD 8/30/17

30 Minute Class Workout

Metcon (Time)

21-15-9
Deadlift (225/155)
Box Jump (24/20)
100m Farmers Carry

Time cap: 15 min.

Choose a deadlift weight that allows you to do the first set (21) unbroken with good form.

Fitness

Shoulder Press (1 RM)

Build to a 1RM for the day in 15 minutes.

Rest 3-4 minutes between sets.

Metcon (Time)

21-15-9
Deadlift (225/155)
Box Jump (24/20)
100m Farmers Carry

Time cap: 15 min.

Choose a deadlift weight that allows you to do the first set (21) unbroken with good form.

2017-08-30

Tuesday’s WOD 8/29/17

30 Minute Class Workout

Metcon (Time)

Stone Elizabeth
21-15-9
Stone to Shoulder (or platform) (125/75)
Ring Dips

Pair up with a partner – one does dips, one does stones. Switch when both have completed each.

[In Cary, do this with normal cleans or mimic the stone movement with a heavy slam ball and add an extra round]

Fitness

Back Squat 1 RM

In 18 minutes, build to a 1RM for the day.

Rest 3-5 minutes between sets.

Sumo Deadlift (4×6)

70-75%

Rest 3-4 minutes between sets.

Metcon (Time)

Stone Elizabeth
21-15-9
Stone to Shoulder (or platform) (125/75)
Ring Dips

Pair up with a partner – one does dips, one does stones. Switch when both have completed each.

[In Cary, do this with normal cleans or mimic the stone movement with a heavy slam ball and add an extra round]

2017-08-29

Monday’s WOD 8/28/17

30 Minute Class Workout

Metcon (Time)

For time:
800m Run
50 Wall balls (20/14)
30 Pull Ups
400m Run
25 Wall Balls
15 Pull Ups
800m Run

Fitness

Metcon (Time)

For Time:
800m Run
50 Wall Balls (20/14)
30 Pull Ups
400m Run
25 Wall Balls
15 Pull Ups

Recover for 7 minutes before part B.

Metcon (Time)

For time:
800m Run
50 KB Swings (53/35)
30 Toes to Bar
400m Run
25 KB Swings
15 Toes to Bar

Recover for 7 minutes before part C.

Metcon (Time)

For time:
800m Run
50 DB Snatches (50/35)
30 Push Ups or Burpees
400m Run
25 DB Snatches
15 Push Ups or Burpees

2017-08-28

Friday’s WOD 8/25/17

Strongman

Yoke Carry

In 20 minutes, work up to a heavy 15m Yoke carry.

Add load each set. 6-8 carries, max.

Metcon (2 Rounds for weight)

15 minute EMOM
1 – 15m Prowler Push @ ascending load
2 – 15m Sled pull @ ascending load
3 – REST

Score is final weight on each movement. Round 1 – prowler push weight
Round 2 – sled pull weight

Metcon (Time)

3 rounds for time:
100 Double Unders
21 Single KB Clean + Jerks (70/53)
12 Pull ups
12 Dips

Fitness

Metcon (Time)

For time:
30 Power Clean + Jerks (135/95)

Time cap: 15 minutes.

Rest 10 minutes.

Metcon (Time)

7 rounds for time:
30 Double unders
10 Power Clean + Jerks (95/65)

Time cap: 14 minutes.

2017-08-25

Thursday’s WOD 8/24/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min
10 unbroken ring dips
100m farmer’s carry
10 KB swings
100m overhead carry

All weights AHAFA.

Metcon (Time)

5 rounds for time:
8 toes to bar
12 burpee box jump overs (24/20)

Time cap: 10 min.

Fitness

Front Squat (4×3+ @ 80-85%)

Rest 3-4 minutes between sets.
AMRAP on last set.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min
10 unbroken ring dips
100m farmer’s carry
10 KB swings
100m overhead carry

All weights AHAFA.

Metcon (Time)

5 rounds for time:
8 toes to bar
12 burpee box jump overs (24/20)

Time cap: 10 min.

2017-08-24

Wednesday’s WOD 8/23/17

30 Minute Class Workout

Metcon (Weight)

A. 18 minute EMOM, rotating minutes:
1 – 100m sandbag carry/run start each round with 5 clean and press with sandbag
2 – 50m sprint
3 – 15 Push ups

Move straight to next EMOM.

Metcon (Weight)

12 minute EMOM, rotating minutes:
1 – 15 Thrusters @ 35-45% 1RM
2 – 5 stone to shoulder (Cary gym do 10 hang cleans)
3 – Rest minute

Score is weight on Thrusters.

Fitness

2 position snatch

2-POS snatch (hang, floor) –
12 x (1+1) @ 65+%, go every 75 seconds.

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

Snatch Skill Drill

In a 7-minute window, accumulate as many perfect reps as possible of snatch as singles (1)

40 – 60%1RM

Metcon (Weight)

A. 18 minute EMOM, rotating minutes:
1 – 100m sandbag carry/run do 5 clean and press with sandbag before each run.
2 – 50m sprint
3 – 15 Push ups

Move straight to next EMOM.

Metcon (Weight)

12 minute EMOM, rotating minutes:
1 – 15 Thrusters @ 35-45% 1RM
2 – 5 stone to shoulder (Cary gym do 10 hang cleans)
3 – Rest minute

Score is weight on Thrusters.

2017-08-23

Tuesday’s WOD 8/22/17

30 Minute Class Workout

Metcon (4 Rounds for reps)

GRAB A PARTNER!

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

If you drop the bar, do 3 burpees.

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

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

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

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

Rest 2 minutes.

Repeat A1 and A2.

Metcon (AMRAP – Rounds and Reps)

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

Fitness

Bench Press

4 rounds of as many reps as possible, stopping one rep short of failure @ 80-85%

Rest 2 minutes, then repeat.

Metcon (4 Rounds for reps)

GRAB A PARTNER!

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

If you drop the bar, do 3 burpees.

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

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

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

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

Rest 2 minutes.

Repeat A1 and A2.

Metcon (AMRAP – Rounds and Reps)

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

2017-08-22

Monday’s WOD 8/21/17

30 Minute Class Workout

Metcon (Weight)

12 minute AMRAP

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

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

Fitness

Clean + Jerk

(12-15) x 1 @ 65+%

go every 60-75 sec.

Metcon (Weight)

12 minute AMRAP

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

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

2017-08-21

SOS 8/19/17

Fitness

Metcon (AMRAP – Reps)

PARTNER WOD!

35 minute AMRAP:

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

Then:

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

Then:

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

Then:

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

2017-08-19

Friday’s WOD 8/18/17

Strongman

Fitness

Metcon (Time)

For time:

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

Time cap: 25 minutes

Stone to Shoulder (5 rep max)

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

Metcon (Weight)

10 minute EMOM:
1 Log Clean + 1 Push press OR 1 Push Jerk @ AHAFA

Metcon (Time)

For time:

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

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

2017-08-18

Thursday’s WOD 8/17/17

30 Minute Class Workout

Metcon (6 Rounds for reps)

6 rounds of a 2 minute AMRAP
10 Deadlifts @ 205/145lbs
15 Pull ups
20 cal Row or Assault Bike

Rest 2 minutes between AMRAPs

Fitness

Front Squat

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

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

Alternate sets with part A2.

Strict Weighted Dip

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

If possible, aim for more reps on the final set

Metcon (6 Rounds for reps)

6 rounds of a 2 minute AMRAP
10 Deadlifts @ 205/145lbs
15 Pull ups
20 cal Row or Assault Bike

Rest 2 minutes between AMRAPs

2017-08-17

Wednesday’s WOD 8/16/17

30 Minute Class Workout

Metcon (3 Rounds for time)

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

Fitness

Clean + Jerk

12 rounds
Clean and jerk – (1+2) @ 65+%, go every 90 seconds.

This is 1 clean THEN 2 jerks (split).

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

Metcon (3 Rounds for time)

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

2017-08-16

Tuesday’s WOD 8/15/17

30 Minute Class Workout

Metcon (AMRAP – Rounds and Reps)

In a 15-minute window, AMRAP of:
20 cal row
15 wall balls @ 9/6kg (20/14lbs)
10 toes to bars
Rest 30 seconds (before next round)

Fitness

2017-08-15

Monday’s WOD 8/14/17

30 Minute Class Workout

Metcon (Weight)

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

score is weight on stone to shoulder or power cleans

Fitness

Snatch High Pull + Snatch

In a 10 minute window, accumulate as many perfect reps of Snatch High Pull and Snatch (1+1) as possible at 40-60% 1 RM

Metcon (Weight)

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

score is weight on stone to shoulder or power cleans

2017-08-14

SOS 8/12/17

Fitness

Metcon (Time)

Partner WOD!

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

Then:

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

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

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

2017-08-12

Friday’s WOD 8/11/17

Strongman

Double Overhand Axle Bar Deadlift (8×1)

In 12 minutes, work up to a heavy single.

Mixed Grip Axle Bar Deadlift (8×1)

In 8 minutes, work up to a heavy single.

Metcon (2 Rounds for weight)

15 Minute EMOM:
1 – 15m OVH Carry
2 – 15m Standing hand over hand sled pull
3 – Rest

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

Metcon (Time)

21-15-9
Double KB Thrusters (53/35)
Pull Ups

Fitness

Metcon (Time)

3 Rounds for Time:
21 DB Thrusters (50/35)
21 Toes to Bar
3 Rope Climbs
15 DB Thrusters
15 Toes to Bar
2 Rope Climbs
9 DB Thrusters
9 Toes to Bar
1 Rope Climb

2017-08-11

Thursday’s WOD 8/10/17

30 Minute Class Workout

Metcon (3 Rounds for reps)

3 Rounds

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

Score is # Clusters in each round.

Fitness

Clean + Jerk (12-15×2)

12-15 sets of 2 Clean and Jerks @ 65%.

Go every 75-90 seconds.

Metcon (3 Rounds for reps)

3 Rounds

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

Score is # Clusters in each round.

2017-08-10

Wednesday’s WOD 8/9/17

30 Minute Class Workout

Metcon (Time)

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

Fitness

Front Squat (4×5+)

4 sets of 5 reps @ 75-85% 1 RM
Rest 3-4 Minutes between sets.

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

Strict Weighted Dip (4×6+)

As heavy as form allows.

Tempo: 20X1

Rest 1 minute before repeating.

Metcon (Time)

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

2017-08-09

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