WOD Fri Feb 27, 2015

Strength/Skill: Snatch and Clean and Jerk

Then…

Open 15.1

Option 1:

15 toes to bar
10 deadlifts (115/75)
5 snatches (115/75)

AMRAP in 9 minutes

Option 2:

15 hanging knee raises
10 deadlifts (85/55)
5 ground to overhead (85/55)

AMRAP in 9 minutes

Then (optional)…

Open 15.1a

6 minutes to establish a one rep max clean and jerk

WOD Thu Feb 26, 2015

Strength/Skill: Overhead Squat 3-3-3

Go heavy if you want, but mostly just use this time to work on flexibility and mobility.

Then…

5 Tasks

750m row
150 double unders
75 kb swings (35/25)
150 flutter kicks (total)
75 situps

Exercises may be done in any order, but all reps of each exercise must be completed before moving on to the next.

Option 2: 100 double unders
Option 3: 50 double unders

Modify this workout by reducing the number of double unders even lower. Only do single unders if you do not yet have double unders at all.

WOD Wed Feb 25, 2015

Strength/Skill: Clean 1-1-1

Full or power.

Then…

3 power cleans
1 wallball
1 burpee
3 power cleans
2 wallballs
2 burpees
3 power cleans
3 wallballs
3 burpees
Etc.

10 rounds

Add 1 rep to the wallballs and burpees in each subsequent round (55 total of each). The power cleans remain at 3 per round (30 total).

Option 1: 165/115
Option 2: 135/95
Option 3:

KB Swings (55/35)
Wallballs
Burpees

1-10

WOD Tue Feb 24, 2015

Strength: Push Press or Jerk 1-1-1

Then…

Calorie Row
Strict Presses
Box Jumps

21/18/15/12/9/6/3

Option 1: 75/55
Option 2: 45/35
Option 3: 45/35 shoulder to overhead

Step ups are allowed for RX

If all rowers are occupied, you may begin your next set of presses and take a rower when one is available

WOD Mon Feb 23, 2015

Strength: Back Squat 3-3-3

Then…

Front Squats
Pullups
Pushups

30/20/10

Option 1: 115/75; (round of 30); 135/95 (round of 20); 165/115 (round of 10)
Option 2: 95/65 (round of 30); 115/75 (round of 20); 135/95 (round of 10)
Option 3: 75/55 (all rounds)

WOD Fri Feb 20, 2015

Strength/Skill: Thruster 1-1-1

You may also use this time to work on full cleans or front squats, or front-rack mobility.

Then…

Thrusters
Toes to Bar

15/10/5/10/15

Option 1: 95/65
Option 2: 75/55
Option 3: wallballs instead of thrusters

Posted in WOD

WOD Thu Feb 19, 2015

Strength: Deadlift 5-5-5

If you’ve had enough lifting for the week, use this time to work on a weakness, or work on mobility. Or experiment with some different deadlift techniques, like the sumo deadlift. Or use light weight and work on speed. Talk to the trainer if you have questions.

Then…

5 burpees
7 box jumps (24/20)
9 kb swings

AMRAP in 11 minutes

Option 1: 70/55 kb
Option 2: 55/35 kb

Step ups are allowed for RX.

Posted in WOD

WOD Wed Feb 18, 2015

Strength: press, bench press, or push press 3-3-3

Then…

30 strict presses, followed by:

250m row (first round is 500m)
15 pushups
20 situps

5 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: 45/35; 150m row/5 pushups/10 situps X 10 rounds

If all rowers are occupied, begin your next round of pushups and take a rower when one is available.

The presses are only done once.

Posted in WOD

WOD Tue Feb 17, 2015

Strength/Skill: Clean and Jerk

Then…

Williams

12 deadlifts
9 hang power cleans
6 front squats
3 shoulder to overhead

5 rounds

Option 1: 135/95
Option 2: 95/65

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Happy Birthday Jen W.!

WOD Mon Feb 16, 2015

Strength: Back Squat 5-5-5

Then…

Wallballs
Pullups

25/20/15/10/5

30 double unders AFTER each round (150 total)

Modify this workout by starting with the round of 20
Modify the pullups by doing ring rows
Modify the DU by doing 2x single unders, or by reducing the number of DU per round

Posted in WOD

WOD Fri Feb 13, 2015

Strength/Skill: Snatch/Power Snatch 1-1-1

Then…

Hang to Overhead
Box Jumps

21/15/9

Option 1: 95/65; barbell reps must be snatches
Option 2: 75/55; snatch or clean and jerk
Option 3: kb swings instead of hang to overhead

Step ups allowed for RX

Then (optional)…

1 mile run or 2000m row

WOD Thu Feb 12, 2015

Strength: Bench Press 1-1-1

Then…

Option 1

5 wall climbs
10 pushups
15 double unders
10 toes to bar
20 situps
30 double unders
15 squats
30 lunges (total)
45 double unders

AMRAP in 15 minutes

Option 2

5 pushups
10 situps
15 squats
20 lunges (total)
50 single unders

AMRAP in 15 minutes

Modify the wall climbs by doing ring dips or box dips
Modify the toes to bar by doing leg raises or mountain climbers
Modify the double unders by doing fewer per set or by doing 2x single unders

Posted in WOD

WOD Wed Feb 11, 2015

Strength: Back Squat 1-1-1

Go heavy, or do lighter sets of 3 or 5.

Then…

In 4 minutes, perform:

10 deadlifts
20 wallballs
AMRAP calorie row

Rest 1 minute

Repeat for 3 cycles

Your score is the total calories rowed

Option 1: 225/155
Option 2: 165/115

Modify the wallballs by doing air squats, kb goblet squats, or med ball cleans.

Larger classes will have to do this WOD in heats. Get warmed up and get your lifting done so the first heat can get started ASAP.

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WOD Tue Feb 10, 2015

Strength/Skill: Clean

From the floor or from the hang, or use the blocks.

Then…

Hang Power Cleans
Burpee Pullups

3/6/9/12/15

Option 1: 135/95; chest to bar pullups
Option 2: 95/65
Option 3:

KB Swings (55/35)
Burpees
Ring Rows

3/6/9/12/15

Posted in WOD

WOD Mon Feb 9, 2015

Strength/Skill: Overhead Squat 1-1-1

Or just use this time to get warmed up for the WOD.

Then…

Nancy

400m run
15 overhead squats (95/65)

5 rounds

25 minute time cap

Modify this workout by doing fewer than 5 rounds

Modify the overhead squats by reducing the weight, or by doing a different type of squat (front, back, kb goblet, etc.)

If it’s too dark or cold to run, substitute a 500m row instead

Posted in WOD

WOD Fri Feb 6, 2015

Strength/Skill: Squat Clean Thruster

Go heavy if you’d like. Or use this time to practice the movement, or its parts. If front rack mobility is an issue, just work on front squats or med ball cleans. If the front rack is good, but the transition is difficult, just work on cleans. Talk to the trainer.

Then…

1 squat clean thruster
2 strict pullups
2 squat clean thrusters
4 chest to bar pullups
3 squat clean thrusters
6 pullups

5 rounds

Option 1: 135/95
Option 2: 95/65; all regular pullups

Modify the thrusters in any of the following ways: cleans, clean and jerks, front squats, kb thrusters, kb goblet squats, med ball clean, med ball clean thruster. Double the reps if you choose to do med ball cleans or med ball thrusters.

Modify the pullups by doing ring rows.

Posted in WOD

WOD Thu Feb 5, 2015

Skill/Mobility: pick a weakness and spend some time working on it

Double unders, muscle ups, front rack mobility, overhead squat mobility, hamstring flexibility, hip flexibility, etc. Talk to the trainer if you have questions.

Then…

Partner WOD

5 Tasks

25 box jumps (24/20)
25 pushups
25 kb swings (55/35)
25 situps
250m row

AMRAP in 20 minutes

Rules:

1. The team may do the exercises in any order in the 1st round, but all subsequent rounds must be the same order.
2. Only one partner works at a time.
3. The team may apportion the work however it desires. There is no requirement that the team does equal work.
4. The team gets 1 box, 1 kb, 1 abmat, and 1 rower. Mixed sex teams can use 2 kbs, but one kb must be on the ground at all times. Situps MUST be done with an abmat.
5. Step-ups are allowed for RX on this workout.

Posted in WOD

WOD Wed Feb 4, 2015

Strength/Skill: Power Clean 1-1-1

Or do touch-and-go sets of 3.

Then…

Every minute on the minute, for 10 minutes:

3 power cleans
AMRAP wallballs

Your score is the total wallballs completed, but you must complete all the power cleans for RX

Option 1: 165/115
Option 2: 135/95
Option 3: 115/75

Posted in WOD

WOD Tue Feb 3, 2015

Strength: Press 1-1-1

Let’s see some PRs. If today’s not the day, go lighter for sets of 3 or 5.

Then…

1000m row, followed by:

10 shoulder to overhead
20 double unders
10 toes to bar

AMRAP in 15 minutes

Option 1: 115/75
Option 2: 95/65

Cap of 6 rounds. If you finish 6 rounds within 15 minutes, record your time on the board, not your rounds and reps.

Modify the double unders by doing fewer than 20 per round, or by doing 50 single unders per round.

Modify the toes to bar by doing 2x situps.

Posted in WOD

WOD Mon Feb 2, 2015

Strength: Front Squat 1-1-1

Go heavy if you’re feeling good. Otherwise, do lighter sets of 3 or 5.

Then…

Deadlift 4/6/8/10/12
Burpees 5/10/15/20/25

Option 1: 225/155; burpees over the bar
Option 2: 165/115; regular burpees

Posted in WOD