WOD Wed June 29, 2016

Part 1: Bench Press or Deadlift 2-2-2-2-2

Then…

Deadlifts
Ring Dips

12/10/8/6/4

Begin OR end with 45 wallballs
Begin OR end with 45 calorie row

Option 1: 225/155
Option 2: 165/115; box dips instead of ring dips

If you being with wallballs, you must finish with the row.
If you begin with the row, you must finish with wallballs.

No comments.

WOD Tue June 29, 2016

Part 1: Back Squat 2-2-2-2-2

Then…

Front Squats
Burpees
Toes to Bar

3/6/9/12/15/18

AMRAP in 12 minutes

Cap of 6 rounds. If you get 6 rounds, bike for calories in the remaining time, with your score being the calories biked. If no bikes are available, use a rower instead.

Modify the toes to bar by doing 2x situps.

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

No comments.

WOD Mon June 27, 2016

Part 1: Clean and Jerk 1-1-1

Then…

5 clean and jerks
15 pullups
5 clean and jerks
20 pushups
5 clean and jerks
25 squats

3 rounds

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

No comments.

WOD Fri June 24, 2016

Karen

150 wallballs (20/14 to the 10/9 foot lines)

Karen is a workout that traditionally makes your legs pretty sore. Scale the reps down to 75 or 100 if you’ve never done this many wallballs in a workout before. Unless you’re ok with not being able to walk for a couple of days.

Optional:

After finishing Karen, proceed immediately to the double unders in Open 12.4/13.3

150 wallballs
90 double unders
AMRAP muscle ups

AMRAP in 12 minutes

No comments.

WOD Thu June 23, 2016

Part 1: Bench Press 5-5-5

Then…

1 minute max effort kb swings
1 minute max effort kb alternating lunges
1 minute max effort burpees
1 minute max effort situps
1 minute plank on elbows

3 rounds

Rest 1 minute between rounds (Fight Gone Bad style).

Your score is the total reps accomplished.

Choose your own kb weight.

For the lunges, you must lunge with both legs to get 1 point.

For the plank, you get 10 points for each round you do the plank unbroken for the entire 60 seconds. If you rest more than 20 seconds, you lose 10 points. If you rest between 1 and 20 seconds, you neither gain nor lose points.

No comments.

WOD Wed June 22, 2016

Jerry

1 mile run
2000m row
1 mile run

Modify by doing half the volume (800m run/1000m row/800m run)

Last done on June 3, 2015.

No comments.

WOD Tue June 21, 2016

Part 1: Front Squat 3-3-3

Then…

Back Squat 15/12/9/6/3
Pullups 5/5/5/5/5
Shoulder to Overhead 15/12/9/6/3
Pullups 5/5/5/5/5

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55

No comments.

WOD Mon June 20, 2016

Open 11.2

9 deadlifts (155/100)
12 hand-release pushups
15 box jumps (24/20)

AMRAP in 15 minutes

Box jumps are different now than they were in 2011. If you want to compare your score on this WOD to a previous result, use the movement standard that applied to your previous result. Otherwise, use the modern standard, which allows for step ups, and does not allow rebounding. Either standard is good for RX.

No comments.

WOD Fri June 17, 2016

Part 1: Back Squat 3-3-3

Then…

In 1 minute, perform:

5 front squats
AMRAP pullups (even minutes); burpees over the bar (odd minutes)

10 rounds

Rest 1 minute between rounds.

Your score is the sum of the pullups and burpees.

Choose a moderate to heavy weight for the front squats, which should be unbroken every round.

Option 1: bar muscle ups instead of pullups
Option 2: chest to bar pullups
Option 3: regular pullups

Modify the pullups by jumping or by doing ring rows.

You may begin with either pullups or burpees, as long as you alternate in each subsequent round, and finish with 5 rounds of each.

No comments.

WOD Thu June 16, 2016

Part 1: 51 kb swings for time

Then…

Laps 5/3/1
Situps 50/30/10
Mountain Climbers 50/30/10 (total)
Russian Twists 50/30/10 (20/14) (total)

Modify the laps by rowing 750m/500m/250m

Remember, the 11am and noon classes are cancelled on Thursday.

No comments.

WOD Wed June 15, 2016

Part 1: 51 thrusters (45/35) for time

Then…

7 deadlifts
20 double unders

5 rounds

Rest 5 minutes

7 shoulder to overhead
20 double unders

5 rounds

Option 1: 225/155 (deadlift); 135/95 (shoulder to overhead)
Option 2: 165/115 (deadlift); 95/65 (shoulder to overhead)

When you write your time on the board, include the 5 minutes of rest.

No comments.

WOD Tue June 14, 2016

Part 1: 51 pullups for time

Then…

Toes to Bar 15/12/9/6/3
Pushups 25/20/15/10/5
Box Jumps 15/12/9/6/3
Calorie Row 25/20/15/10/5

If all rowers are occupied, you may begin your next set of toes to bar and grab a rower when one is available.

Modify the toes to bar by doing situps 25/20/15/10/5.

No comments.

WOD Mon June 13, 2016

Part 1: Power Clean 1-1-1

Part 2: 51 burpees for time

Then…

Power Cleans 21/15/9
Wallballs 30/20/10

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

It’s going to be hard to be at the gym for a while, especially at 11 and noon, but you know that Pete would want us all to be there.

No comments.

WOD Fri June 10, 2016

Part 1: Snatch and/or Overhead Squat 1-1-1

Full snatch if you desire and if mobility allows. Otherwise, do power snatches, but spend some time working on OHS mobility.

Part 2: EMOM, for 5 minutes

3 position snatch (high hang > hang > floor) + 2 overhead squats

Modify by omitting the overhead squats

Then…

Power Snatches 21/15/9
Knees to Elbows 21/15/9
Double Unders 75/50/25

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

No comments.

WOD Thu June 9, 2016

10 wallballs
10 situps
10 kb sumo deadlift high pulls
10 pushups
20 walking lunges (total) (unweighted)

AMRAP in 16 minutes

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

No comments.

WOD Wed June 9, 2016

Part 1: Clean and Jerk 1-1-1

Then…

In 3 minutes, perform:

1 lap
10 clean and jerks
AMRAP calorie row

4 rounds

Rest 3 minutes between rounds

Your score is the total calories rowed

Option 1: 155/105
Option 2: 115/75

No comments.

WOD Tue June 7, 2016

Part 1: Bench Press 5-5-5

Then…

Option 1:

GI Jane

100 burpee pullups

Option 2:

GI Joe

50 burpee pullups

Option 3:

30 burpee muscle ups

For RX, the pullup bar must be above your standing reach.

You may kip the pullups, but you may not use the momentum from your jump to the bar. For RX, each pullup must begin from a dead hang.

Modify the pullups by using a lower bar and doing jumping pullups.

Last done on October 28, 2014.

No comments.

WOD Mon June 5, 2016

Strength: Deadlift or Back Squat 5-5-5

You may also use this time to just get warmed up for the WOD.

Then…

15 box jumps
25 deadlifts
35 box jumps
25 front squats
15 box jumps

In that order.

Option 1: 225/155 (deadlift); 135/95 (front squat)
Option 2: 165/115 (deadlift); 95/65 (front squat)

Be careful on the box jumps, especially the last set. Step ups are permitted for RX.

No comments.

WOD Fri June 3, 2016

Part 1: Back Squat or Front Squat 5-5-5

Then…

15 toes to bar
25 wallballs
400m run or 500m row
25 wallballs
15 toes to bar

In that order.

Modify the toes to bar by doing hanging knee raises.

No comments.