WOD Thu Oct 23, 2014

Strength: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)

Add 10 lbs to your adjusted one rep max.

Then…

300m row
15 pushups
10 toes to bar

5 rounds

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

Modify the toes to bar by doing 10 situps or 20 mountain climbers (total).

Modify the row by doing 200m per round instead of 300m.

WOD Wed Oct 22, 2014

Strength/Skill: Snatch, Power Snatch, and/or Overhead Squat

Pick the one(s) you need to practice the most.

Then…

5 power snatches
10 situps
5 overhead squats
10 situps

AMRAP in 10 minutes

Option 1: 115/75
Option 2: 75/55
Option 3: kb swings (55/35) instead of power snatches and kb goblet squats (55/35) instead of overhead squats

WOD Mon Oct 20, 2014

Strength: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

Add 10lbs to your adjusted one rep max.

Then…

25 burpees
15 deadlifts
25 box jumps (24/20)
15 deadlifts
25 burpee box jumps (24/20)
15 deadlifts

In that order.

Option 1: 185/125
Option 2: 135/95

WOD Fri Oct 17, 2014

Strength: Bench Press 5 (40%) – 5 (50%) – 5 (60%)

Then…

500m row
15 bench presses (155/95)

3 rounds

Regardless of class size, this WOD should be done in heats, so that spotters are available on the bench press.

Do not bench without a spotter unless you are certain you won’t need one.

We did this WOD about a year ago, on Oct 21, 2013.

WOD Thu Oct 16, 2014

Strength: Deadlift 5 (40%) – 5 (50%) – 5 (60%)

Then…

1 minute AMRAP kb swings (55/35)
1 minute rest
1 minute AMRAP box jumps (24/20)
1 minute rest
1 minute AMRAP wallballs (20/14)
2 minutes rest

3 rounds

Your score is the total reps accomplished.

Use the heavier kb or wallball if you want, and/or the higher box. We have a couple of 25lb wallballs now.

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WOD Wed Oct 15, 2014

Skill/Strength: Clean and Jerk 1-1-1

Then…

15 clean and jerks
3 laps
10 clean and jerks
2 laps
5 clean and jerks
1 lap
4 clean and jerks
1/2 (.5) lap
3 clean and jerks
1/2 lap
2 clean and jerks
1/2 lap
1 clean and jerk

AMRAP in 12 minutes

Your score is the total number of clean and jerks accomplished. The maximum possible score is 40. If anyone gets 40 at Option 1 they get to pick Friday’s WOD.

Option 1: 135/95 (round of 15); 165/115 (round of 10); 185/135 (rounds of 5-1)
Option 2: 95/65 (round of 15); 115/75 (round of 10); 135/95 (rounds of 5-1)

We did this WOD all the way back on August 29, 2012.

WOD Tue Oct 14, 2014

Strength: Press 5 (40%) – 5 (50%) – 5 (60%)

Deload if necessary. Otherwise, you know the drill.

Then…

Almost Angie

100 pushups
100 situps
100 squats

Option 1: in that order
Option 2: 5 rounds of 20 reps per exercise
Option 3: 10 rounds of 10 reps per exercise

Modify this WOD by doing fewer than 100 reps per exercise

WOD Mon Oct 13, 2014

Strength: Back Squat 5 (40%) – 5 (50%) – 5 (60%)

Deload week. Deload if you feel the need. Otherwise, go for a 3 or 5 rep PR, or mix it up with a 20 rep attempt. Talk to the trainer if you have any questions.

Then…

Front Squats
Pullups

15/12/9/6/3

25 double unders BETWEEN rounds (100 total)

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

Modify the DU with 2x single unders
Modify the pullups with ring rows
Modify the front squats with kb goblet squats

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WOD Thu Oct 9, 2014

Strength: Deadlift 5 (75%) – 3 (85%) – 1+ (95%)

Then…

10 kb swings (55/35)
15 parallette jumps (total)
20 Russian twists (20/14) (total)

AMRAP in 12 minutes

You must also run 5 laps at some point during the WOD. The run can be broken up however you’d like, but all 5 laps must be done within 12 minutes. The run does not count toward your score.

Use the 70/55 kb if you’d like.

If there aren’t enough parallettes, do lateral jumps over a loaded barbell, or the rower.

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WOD Wed Oct 8, 2014

Strength/Skill: Sumo Deadlift High Pull

Do not go heavy with this. Stay light and practice the movement, focusing on hip extension.

Also, spend some time warming up for the overhead squat.

Then…

The Air Force WOD

20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats

In that order.

Every minute, beginning with “go,” perform 4 burpees.

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

If some of the movements are difficult due to mobility issues, modify with wallballs or kb swings, rather than using a light weight for all the barbell movements.

WOD Tue Oct 7, 2014

Strength: Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

Partner WOD

In teams of 2, perform the following:

250m row
15 pushups
10 box jumps (24/20)

10 rounds

Option 1: deficit pushups (45/25)
Option 2: hand-release pushups

Here’s how this works. Phil and Ben are teammates. Phil starts with the row, which he must perform by himself and unbroken. Ben must rest until Phil completes the row. Once Phil is done with the row, Phil and Ben work together on the pushups and then the box jumps, but one must always be resting. Together (not individually) the team must do 15/10 reps per round. The work may be apportioned however the team desires.

Once the round is complete, Ben must row 250m by himself and unbroken, while Phil rests, and then the team may finish round 2 however they’d like. Phil and Ben continue to alternate rowing, so that at the end of 10 rounds each has rowed 1250m. If the work is divided equally, Phil and Ben will each do 75 pushups and 50 box jumps, and teams are free to take that approach. Teams are also free, however, to divide the work unequally (other than the row) if they think it will help them get the work done more quickly.

WOD Mon Oct 6, 2014

Strength: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)

Gotta love the 1+ week. Get some.

Then…

15 situps
12 wallballs
9 pullups
6 burpees
3 deadlifts

AMRAP in 14 minutes

Option 1: 275/185
Option 2: 185/125

Modify the pullups with ring rows and wallballs with air squats.

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WOD Fri Oct 3, 2014

Strength: Bench Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

2 shoulder to overhead
2 front rack lunges (total)
5 toes to bar
4 shoulder to overhead
4 front rack lunges
5 toes to bar
6 shoulder to overhead
6 front rack lunges
5 toes to bar
Etc.

AMRAP in 10 minutes

Option 1: 115/75
Option 2: 75/55

Alternate legs with the lunges.

Add 2 reps to the shoulder to overhead and lunges in each subsequent round. The toes to bar stay at 5 every round.

WOD Thu Oct 2, 2014

Strength: Deadlift 3 (70%) – 3 (80%) – 3+ (90%)

Then…

200m row
15 wallballs
1 lap

5 rounds

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

Modify this workout by doing 3 or 4 rounds instead of 5. Or by reducing the number of wallballs to 10 per round.

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WOD Wed Oct 1, 2014

Strength/Skill: Power Clean 1-1-1

Then…

In 10 minutes, perform:

30 power cleans
60 pullups
AMRAP burpees

Your score is the total number of burpees completed.

You may do the exercises in any order, and broken up however you’d like. You can do burpees right from the start, but you must complete all the power cleans and pullups to get any points for the burpees.

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

Modify this WOD by doing fewer power cleans and pullups (25/50, 20/40, 15/30), so that you have time to get at least 20+ burpees.

WOD Tue Sep 30, 2014

Strength: Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

KB Swings (55/35)
Box Jumps (24/20)
Situps

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

Modify this workout by omitting the round of 21, or the rounds of 21 and 18.

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WOD Mon Sep 29, 2014

Strength: Back Squat 3 (70%) – 3 (80%) – 3+ (90%)

Then…

10 deadlifts
15 hand-release pushups
20 squats
25 double unders

AMRAP in 10 minutes

Cap of 4 rounds. If you finish 4 rounds in under 10 minutes, record your time on the board, not your rounds/reps.

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

Modify the double unders by doing fewer than 25 double unders or by doing 50 single unders.

WOD Fri Sep 26, 2014

Strength: Press 5 (65%) – 5 (75%) – 5+ (85%)

Add 5lbs to your adjusted one rep max.

Then…

15 hang power cleans
5 burpees over the bar
15 front squats
5 burpees over the bar
15 shoulder to overhead
5 burpees over the bar

AMRAP in 12 minutes

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

A “burpee over the bar” is not a bar-facing burpee. You need not face the bar when you do the burpee; you just need to jump over the bar when you’re done with it. Modify with regular burpees.

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