WOD Fri June 22, 2018

1 lap kb farmer carry
15 bench presses
20/16 cal row or bike
25 situps
30 Russian twists (20/14)

3 rounds. Rest as desired between rounds. Write your slowest and fastest rounds on the board.

Do each round in heats so that everyone has a spotter on the bench.

Option 1: 55/35 kb each arm; 135/85
Option 2: 35/25 kb each arm; 95/55
Option 1+: 70/45 kb each arm; 155/95 or more; heavy wallball

Then (optional)…

50 bicep curls (45/35 bar)

No comments.

WOD Thu June 21, 2018

Part 1: Overhead Squat

Go heavy, or just use light weight and practice mobility, with just a PVC if necessary.

Then…

Nancy

400m run
15 overhead squats (95/65)

5 rounds

Option 2: 75/55
Option 3: 10 kb swings and 10 kb goblet squats per round instead of OHS

Modify by reducing the weight and/or the rounds.

Modify the run by rowing 450m per round.

No comments.

WOD Wed June 20, 2018

Part 1: Clean 1-1-1

Full or power, from the floor or the hang. Focus on technique.

Then…

Hang Power Cleans
Burpees Over the Bar

10-1

20 double unders after each round (200 total)

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

No comments.

WOD Tue June 19, 2018

Part 1: Back Squat 5×3

Short rest. Focus on form. Or use this time to practice thrusters.

Then…

In 10 minutes, perform

500m row
20 thrusters
500m row
15 thrusters
500m row
AMRAP thrusters (cap of 20)

Your score is the total thrusters completed, including the 20 and 15. If you get 20 thrusters in the final round, write your time on the board.

Option 1: 95/65
Option 2: 75/55
Option 3: 45/35
Option 1+: 115/75

Modify the thrusters by using dumbells or by doing back squats.

No comments.

WOD Mon June 18, 2018

300 (or The Spartan Workout)

25 pullups
50 deadlifts
50 pushups
50 box jumps
50 knees to elbows*
50 kb clean and press (25 per arm)
25 pullups

Option 1: 135/95; 35/25 kb
Option 2: 95/65; 35/25 kb; situps or hanging knee raises instead of knees to elbows
Option 1+: 165/115; 55/35 kb

* Technically this should be floor wipers but the BHCF version will be knees to elbows.

Then (optional)…

Wallballs
Burpees
Cals

21/15/9

No comments.

WOD Fri June 15, 2018

Partner WOD

In groups of 2…

15 kb swings
18 situps
9 toes to bar
12 kb lunges (alternating r/l)
1 lap or 150m row

AMRAP in 21 minutes

Partners take turns doing exercises. One partner works while the other rests. All reps of an exercise must be completed before switching.

If desired, one partner may row and the other may run.

Guy/girl teams can use two kbs.

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45
Option Lone Wolf: do it alone

No comments.

WOD Thu June 14, 2018

Part 1: Back Squat 5-5-5+

Max reps on last set.

Or use this time to practice handstand pushups and/or double unders.

Then…

Front Squats 15/12/9/6/3
Pushups 25/20/15/10/5

30 double unders after each round (150 total)

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55; 2x single unders
Option 1+: 135/95; handstand pushups 15/12/9/6/3

Combine options as desired. Modify the hspu by reducing the range of motion, or by doing pike hspu or wallclimbs.

No comments.

WOD Wed June 13, 2018

Part 1: Power Clean 3×1

Then…

In 1 minute, perform:

10 power cleans
AMRAP burpees over the bar / cal row or bike (alternating rounds)

10 rounds. Rest 1 minute between rounds.

The power cleans decrease by 1 in each subsequent round.

For example:

0:00 to 1:00 — 10 power cleans followed by AMRAP burpees over the bar
1:00 to 2:00 — rest
2:00 to 3:00 — 9 power cleans followed by AMRAP cals
3:00 to 4:00 — rest
4:00 to 5:00 — 8 power cleans followed by AMRAP burpees over the bar
Etc.

You can begin with burpees or cals, as long as you alternate between them.

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings instead of power cleans
Option 1+: 115/75 or more

No comments.

WOD Tue June 12, 2018

Part 1: Deadlift 5-5-5+

Max reps on last set.

Then…

1 lap
9 wallballs

9 rounds

Option 1+: heavy wallball

Modify the run by rowing 150m per round.

No comments.

WOD Mon June 11, 2018

Part 1: Press or Bench Press 5-5-5+

Last set is for max reps, Wendler style.

Then…

Pullups
Box Jumps
Shoulder to Overhead

3/6/9/12/15/18

AMRAP in 14 minutes. Cap of 6 rounds.

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

Modify the pullups by jumping or by doing ring rows.

Then (optional)…

In 4 minutes:

20/16 cal row or bike
20 back squats (165/115)
20/16 cal row or bike
AMRAP burpees (cap of 20)

Squat from the rack if desired. The weight should be moderate and should take no more than one or two sets to complete. Reduce weight accordingly.

Your score is the number of burpees completed. If you get 20, write your time on the board.

No comments.

WOD Fri June 8, 2018

Part 1: Snatch 3×1

Full or power.

Part 2: EMOM, for 5 minutes

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

Focus on technique.

Modify by omitting the overhead squats.

Then…

Open 15.1

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

AMRAP in 9 minutes

Modify as follows:

25 situps
10 kb sdhp
5 kb swings

AMRAP in 9 minutes

No comments.

WOD Thu June 7, 2018

Part 1: Front Squat 5×2

Go heavy, or stay light and focus on speed and technique. Or use this time to practice overhead squats.

Then…

21 back squats
9 burpee box jumps
15 back squats
15 burpee box jumps
9 back squats
21 burpee box jumps

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95 or more

No comments.

WOD Wed June 6, 2018

Part 1: Bench Press 4×5

Then…

Tabata

Tabata cal row or bike
Rest 1 minute
Tabata situps
Rest 1 minute
Tabata pullups
Rest 1 minute
Tabata pushups

Option 2: ring rows instead of pullups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes). Rest 1 minute between each Tabata interval.

The Tabata score is the fewest number of reps performed in any of the eight intervals. For example, if on pullups you get

8
7
7
7
7
6
5
4

… your score for the pullups is 4.

Your final score is the sum of your four Tabata scores. If you get 5 on pullups, 5 on situps, 5 on cals, and 5 on pushups, your final score is 20.

The exercises may be performed in any order.

No comments.

WOD Tue June 5, 2018

Part 1: Clean and Jerk 3×1

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. Cap of 40. If you get 40, write your time on the board.

Option 1: 95/65 (round of 15); 115/75 (round of 10); 135/95 (rounds of 5-1)
Option 2: 75/55 (round of 15); 95/65 (round of 10); 115/75 (rounds of 5-1)
Option 1+: 135/95 (round of 15); 165/115 (round of 10); 185/125 (rounds of 5-1)

Modify the run by rowing 500m/350m/200m/100m instead.

Last done on Mar 27, 2017

No comments.

WOD Mon June 4, 2018

Part 1: Back Squat 4×5

Then…

Wallballs
KB Swings

25/20/15/10/5

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45; heavy wallball

Then (optional)…

1 lap
10 burpees
10 pullups

3 rounds

Option 1: chest to bar pullups
Option 2: regular pullups
Option 3: jumping pullups
Option 1+: 5 muscle ups instead of pullups

No comments.

WOD Fri June 1, 2018

Part 1: Clean or Hang Clean 1-1-1

Go heavy, or just practice the movement and get warmed up for the workout.

Then…

9 hang power cleans
20 double unders
12 toes to bar
20 double unders
15 box jumps
20 double unders

4 rounds

Option 1: 135/95
Option 2: 95/65
Option 3: 15 kb swings instead of hang power cleans; hanging knee raises; 2x single unders
Option 1+: 155/105

No comments.

WOD Thu May 31, 2018

Part 1: Squat (back, front, or overhead) 4×3

Focus on technique and mobility.

Then…

5 barbell squats
10 burpees over the bar
1 lap

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: overhead squats (95/65)
Option 2: front squats (115/75)
Option 3: back squats (135/95)
Option 1+: 2 rounds of each squat variation; weights increase to 115/75 (ohs), 135/95 (fs), 155/105 (bs)

Combine options as desired and modify weight as necessary.

For Option 1+, you can do the squat variations in any order you’d like, as long as you do 2 rounds of each.

No comments.

WOD Wed May 30, 2018

Part 1: Push Press 3-3-3

Go heavy, or use light weight and practice technique.

Or use this time to press or bench press 3×5.

Then…

1 lap kb farmer’s carry
20 shoulder to overhead

3 rounds

Option 1: 55/35 kbs; 95/65
Option 2: 35/25 kbs; 75/55
Option 1+: 70/45 kbs; 115/75

Then (optional)…

In 3 minutes, perform:

400m run (3 laps)
AMRAP ski or bike cals

No comments.

WOD Tue May 29, 2018

Part 1: Deadlift 3×5

Go heavy, or stay light and focus on form and speed.

Then…

25/20 cal row or bike
10 deadlifts
25 situps

3 rounds

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

No comments.

WOD Mon May 28, 2018

Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups, and squats as needed. Suggestions are 20 rounds of 5/10/15; 10 rounds of 10/20/30; etc.

If you’ve got a twenty pound vest or body armor, wear it.

Classes at 830am and 4pm. Happy Memorial Day!

No comments.