WOD Wed Apr 25, 2018

Part 1: barbell warmup

Then…

In 5 minutes, perform:

400m run (3 laps)
12 shoulder to overhead
12 back rack lunges (alternating r/l)
36 situps
AMRAP wallballs

3 rounds. Rest 5 minutes between rounds.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; heavy wallball

The barbell should be light; reduce to 45/35 if necessary.

Then (optional)…

Do a 4th round.

No comments.

WOD Tue Apr 24, 2018

Part 1: Back Squat 3×10

Add weight each set if possible with good form.

Then…

Calorie Row 25/20/15/10/5
Pullups 20/16/12/8/4
Box Jumps 15/12/9/6/3

Option 1: as above
Option 2: ring rows 25/20/15/10/5
Option 1+: chest to bar pullups; jumps required

Be mindful if you want to jump. Use the soft box if necessary.

No comments.

WOD Mon Apr 23, 2018

Part 1: Clean and Jerk 1-1-1

Full or power clean.

Then…

Clean and Jerks 2/4/6/8/10/12
Burpees Over the Bar 3/6/9/12/15/18

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: 135/95
Option 2: 95/65
Option 1+ 155/105

Then (optional)…

In 5 minutes:

500m row
30 dumbbell or kb thrusters (35/25)
AMRAP double unders

Modify by doing single unders.

No comments.

WOD Fri Apr 20, 2018

Part 1: Deadlift 5/4/3/2/1

Or use this time to work on hamstring flexibility.

Then…

Double Unders 10/20/30/40/50/60/70
Deadlifts 3/6/9/12/15/18
Pushups 4/8/12/16/20/24

AMRAP in 12 minutes. Cap of 6+70.

Option 1: 165/115
Option 2: 115/75
Option 3: 2x single unders
Option 1+: 185/125; Ring Dips 2/4/6/8/10/12
Option 1++: Muscle Ups 1/2/3/4/5/6

Combine options as desired. Modify Option 1+ by using the matador.

No comments.

WOD Thu Apr 19, 2018

Part 1: Snatch 1-1-1

If you don’t feel like lifting, use this time to practice a skill or weakness, such as muscle ups, pistols, handstand pushups, etc. Or just get warmed up for the workout.

Then…

8 kb snatch (4r/4l)
8 kb box step ups (4r/4l)
8 kb Russian twists (4r/4l)
8 burpees
16 situps
1 mailbox and back or 200m row

AMRAP in 20 minutes

Use a light kb.

The snatch starts from the hang, not the floor.

No comments.

WOD Wed Apr 18, 2018

Part 1: Clean 1-1-1

Full or power.

Then…

3 power cleans
6 pullups
9 wallballs

AMRAP in 18 minutes. Cap of 10 rounds.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; chest to bar pullups; heavy wallball

No comments.

WOD Tue Apr 17, 2018

Part 1: Bench Press 3×5

Or go for a new one rep max.

Then…

Shoulder to Overhead 2/4/6/8/10/15/20
Calorie Row 3/6/9/12/15/25/35

AMRAP in 14 minutes. Cap of 7 rounds.

The first 5 rounds of shoulder to overhead (2/4/6/8/10) are strict presses.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

No comments.

WOD Mon Apr 16, 2018

Part 1: Front Squat 3×5

Or go for a new one rep max.

Then…

Back Squats 3/6/9/12/15/18
Toes to Bar 18/15/12/9/6/3

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55; hanging knee raises
Option 1+: 135/95

Then (optional)…

1 minute ski erg cals
30 seconds burpees
1 minute row cals
30 seconds burpees
1 minute bike cals

In that order.

No comments.

Friday 830am Class is On

The 830am class is on. Please drive safely. The hill in front of the gym is slippery so consider parking by the dumpster.

Stay tuned for information about the 11/12 and afternoon classes.

No comments.

WOD Fri Apr 13, 2018

Part 1: Press or Bench Press 4×3

Then…

In 3 minutes, perform:

12 bench presses
24 wallballs
AMRAP cal row or bike

3 rounds. Rest as desired between rounds. Your score is the total calories accomplished.

Option 1: 135/85
Option 2: 95/55
Option 1+ 155/95

—-

The weatherman says it will be okay at 530am but sketchy after that. We hope to remain open but if a no-travel advisory is issued we will likely cancel classes for everyone’s safety. Check the website or Facebook for updates.

No comments.

WOD Thu Apr 12, 2018

Part 1: Deadlift 4×3

Then…

Deadlifts 3/6/9/12/15
Box Jumps 5/10/15/20/25

AMRAP in 10 minutes. Cap of 5 rounds.

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155

Then (optional)…

30/25 ski erg cals
30 knees to elbows

No comments.

WOD Wed Apr 11, 2018

Part 1: Overhead Squat 4×3

If you prefer, do back squats instead, but spend some time working on OHS mobility.

Then…

10 overhead squats
30 double unders

5 rounds

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; unbroken DU

Modify the OHS by reducing the weight or by using dumbbells.

Modify the DU by doing 2x single unders.

Then (optional)…

Go for a run.

No comments.

WOD Tue Apr 10, 2018

Part 1: 500m row or 1000m row

All out.

Then…

10 burpees
10 kb swings
Run to mailbox and back OR 200m row

AMRAP in 15 minutes

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

Sorry but it’s too muddy to run around the building.

No comments.

WOD Mon Apr 9, 2018

Part 1: Clean and Jerk 1-1-1

Go heavy, or use light weight and practice technique. You may also use this time to warm up the movements in the workout.

Then…

45 hand-release pushups
30 power cleans
45 situps
30 front squats
45 pullups
30 shoulder to overhead

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

Modify the pullups by doing ring rows.

Then (optional)…

1 minute burpees
1 minute wallballs
1 minute cal row or bike

Your score is total reps. Note whether you biked or rowed.

No comments.

WOD Fri Apr 6, 2018

Part 1: Deadlift 5-4-3-2-1

Add weight each set. If you don’t want to go heavy, use moderate weight and focus on speed.

Then…

3 deadlifts
5 toes to bar
7 wallballs

10 rounds

Option 1: 225/155
Option 2: 185/125
Option 3: 135/95; hanging knee raises
Option 1+: 255/175; heavy wallball

Combine options as desired.

No comments.

WOD Thu Apr 5, 2018

Part 1: Press or Bench Press 3×5

On the last set, go for max reps.

Then…

Shoulder to Overhead 2/4/6/8/10/12/14
Back-rack Lunges 2/4/6/8/10/12/14
Double Unders 10/20/30/40/50/60/70

AMRAP in 14 minutes. Cap of 7 rounds.

Option 1: 95/65
Option 2: 75/55
Option 3: 45/35

Modify the DU by doing 2x single unders.

Then (optional)…

1 minute max ski erg cals

No comments.

WOD Wed Apr 4, 2018

In 5 minutes, perform:

25 kb swings
30 situps
25 box jumps
AMRAP cal row or bike

3 rounds. Rest 5 minutes between rounds.

Your score is the total cals accomplished.

Option 1: 70/45
Option 2: 55/35
Option 3: 35/25

No comments.

WOD Tue Apr 3, 2018

Part 1: Back Squat 5×3

Then…

Front Squats
Pushups
Pullups

10-1

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; ring dips; chest to bar pullups
Option 1++: 3 muscle ups per round instead of dips and pullups

Combine options as desired.

Modify the pullups by doing ring rows 12-3.

No comments.