WOD Thu Sep 29, 2016

10 kb box step-ups (5r/5l)
10 kb Russian twists (total)
20 double unders
1 lap

AMRAP in 20 minutes

Option 1: unbroken double unders
Option 2: 50 unbroken single unders

Unbroken means the full set is completed without tripping up or intentionally stopping. If you stop or trip up before 20 or 50, you go back to zero.

No comments.

WOD Wed Sep 28, 2016

Part 1: Clean and Jerk 1-1-1

Go heavy if you want, or just use this time to warm up and practice technique.

Then…

CrossFit Baseline 2.0

45 cal row
35 wallballs
25 toes to bar
15 burpee pullups
5 clean and jerks

Option 1: 165/115; full clean and jerk (squat clean to thruster ok); chest to bar pullups
Option 2: 135/95
Option 3: 95/65

Modify the toes to bar by doing hanging knee raises
Modify the burpee pullups by doing 15 burpees and 15 jumping pullups or ring rows

Then (time permitting)…

CrossFit Baseline

500m row
40 squats
30 situps
20 pushups
10 pullups

No comments.

WOD Tue Sep 27, 2016

Part 1: Bench Press 5-5-5

Then…

250m row
25 bench presses
250m row
35 kb swings
250m row
45 pushups
250m row
55 situps
AMRAP calorie row

AMRAP in 12 minutes

Your score is the total calories rowed. If you don’t make it to the rower, your score is the total situps completed.

Option 1: 165/95 bench; 70/45 kb
Option 2: 115/65 bench; 55/35 kb

You should get the bench in no more than 3 sets. Modify accordingly. Increase weight if you desire and can get it done in less than 3 sets.

Do this WOD in heats so that everyone has a spotter.

No comments.

WOD Mon Sep 26, 2016

Part 1: Back Squat 5-5-5

Then…

Front Squats
Shoulder to Overhead
Pullups

1-8-1

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

Start with one rep, add a rep per round through 8 rounds, then back down to 1 rep per round.

No comments.

WOD Fri Sep 23, 2016

Part 1: Snatch and/or Clean and Jerk 1-1-1

Then…

12 ground to overhead (75/55)
15 wallballs
3 strict pullups

AMRAP in 5 minutes

Rest 5 minutes

9 ground to overhead (95/65)
12 wallballs
2 strict pullups

AMRAP in 5 minutes

Rest 5 minutes

6 ground to overhead (115/75)
9 wallballs
1 strict pullup

AMRAP in 5 minutes

Your score is the total REPS accomplished.

Modify the strict pullups by doing jumping pullups with negative or 3x ring rows.

Modify upward by increasing the weight and/or doing muscle ups instead of strict pullups.

No comments.

WOD Thu Sep 22, 2016

Part 1: 90 seconds max effort bike calories

Then…

1 minute kb sdhp
1 minute box jumps
1 minute kb lunges
1 minute situps
1 minute kb shoulder to overhead
1 minute rest

3 rounds

Fight Gone Bad style.

You may do the exercises in any order, but all rounds must be the same order.

Choose your own weight for the kb. Record that weight on the board.

For the shoulder to overhead and lunges, you get 1 point for each arm/leg.

No comments.

WOD Wed Sep 21, 2016

Part 1: Power Clean 1-1-1

Part 2: EMOM, for 5 minutes

3 position clean (high hang > hang > floor) + 2 front squats

Full or power. Focus on form. Modify by omitting the front squats.

Then…

Power Cleans
Burpees
Toes to Bar

21/15/9

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

No comments.

WOD Mon Sep 19, 2016

Part 1: Back Squat 8×8

Last week. Add weight, or try to do last week’s weight faster.

Then…

Calorie Row 3/6/9/12/15/etc.
Pushups 3/6/9/12/15/etc.
Air Squats 3/6/9/12/15/etc.
Double Unders 10/20/30/40/50/etc.

AMRAP in 14 minutes

Option 2: Double Unders 5/10/15/20/25/etc.
Option 3: Single Unders 20/40/60/80/100/etc.

No comments.

WOD Fri Sep 16, 2016

Part 1: Overhead Squat 3-3-3

Then…

Overhead Squats 15/12/9/6/3
Double Unders 50/40/30/20/10

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

Modify the double unders by doing 40/35/30/25/20 (total) lateral jumps over your barbell.

If you’re good at overhead squats, do 115/75.

If you hate overhead squats so much that you won’t come to the gym on Friday, do power snatches instead.

No comments.

WOD Thu Sep 15, 2016

Part 1: 400m run

All out.

Then…

8 knees to elbows
12 kb swings
9 pushups
11 box jumps
2 laps run OR 1 lap kb farmer carry (one arm)

AMRAP in 16 minutes

Option 1: 55/45
Option 2: 35/25; hanging knee raises instead of knees to elbows

The farmer carry is just one KB, the one you use for the swings. You can switch arms as you walk.

Step ups are encouraged if your legs are still sore from Monday.

No comments.

WOD Wed Sep 14, 2016

In 9 minutes, perform:

1000m row
75 situps
AMRAP burpees

Rest 1 minute

In 9 minutes perform:

50 burpees
75 situps
AMRAP calorie row

Your score is the total burpees and calories accomplished.

No comments.

WOD Tue Sep 13, 2016

Part 1: Bench Press 8×8

Then…

15 pullups
25 shoulder to overhead
15 pullups
20 hang to overhead
15 pullups
15 ground to overhead
15 pullups

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

No comments.

WOD Mon Sep 12, 2016

Part 1: Back Squat 8×8

You know the drill. A couple more weeks of this. Stick with it.

Then…

15 wallballs
25 deadlifts
15 wallballs
20 power cleans
15 wallballs
15 clean and jerks
15 wallballs

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

The weight should be light-moderate for you.

No comments.

WOD Fri Sep 9, 2016

Part 1: Clean and Jerk 1-1-1

Full clean if you can. Otherwise, do power cleans, but work on front-rack mobility.

Then…

8 squat clean and jerks
12 toes to bar
72 double unders
12 toes to bar
8 squat clean and jerks
12 toes to bar
72 double unders
12 toes to bar
8 squat clean and jerks

Option 1: 165/115
Option 2: 115/75

Modify by doing power clean and jerks.

No comments.

Schedule Change

Beginning Tuesday of next week (September 13), Barbell Club will meet on Tuesdays and Fridays instead of Wednesdays and Fridays. The time remains the same, 6pm. The only thing that is changing is the days. Everyone is welcome to attend Barbell Club. Let us know if you have any questions.

No comments.

WOD Thu Sep 8, 2016

6 kb shoulder to overhead (3r/3l)
9 box jumps
12 kb sumo deadlift high pulls
15 situps
18 walking lunges (total)

AMRAP in 20 minutes

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

No comments.

WOD Wed Aug 7, 2016

Part 1: Bench Press 8×8

30 seconds rest between sets.

Part 2: hang power clean warmup

Then…

Hang Power Cleans
Ring Dips

3/6/9/12/15

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

Modify the ring dips by doing box dips or by doing pushups 5/10/15/20/25.

No comments.

WOD Tue Sep 6, 2016

Part 1: Back Squat 8×8

30 seconds rest. Only add weight if you finished in less than 8 minutes last week.

Modify by doing 5×8 (with light-moderate weight) or 3×3 (with heavier weight).

Then…

In 2 minutes, perform:

15 thrusters (45/35)
AMRAP calorie row

5 rounds. Rest 2 minutes between rounds.

Your score is the total calories rowed.

Modify the thrusters by doing wallballs.

Modify the row by riding the bike instead.

Do not drop empty barbells.

There are 75 squats in the WOD, and another 64 if you did the 8×8. If that will make you too sore to function for the rest of the week, modify Part 1 as described above.

No comments.

WOD Mon Sep 5, 2016

Bradley

1/2 lap
10 pullups
1/2 lap
10 burpees
30 seconds rest

10 rounds

For the run, you must do a full lap over the course of the round. If you go out the back door for the first run, you must go out the front door for the 2nd, and vice versa.

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Remember, classes at 830am and 4pm only. All other classes are cancelled.

Happy Labor Day!

No comments.