WOD Wed May 4, 2016

1 lab kb farmer’s carry
15 bench presses
20 box jumps

3 rounds. Rest between rounds. Record your fastest AND slowest rounds on the board.

Option 1: 70/45 kb each arm; 1x bodyweight bench (men); .75 bodyweight bench (women)
Option 2: 55/35 kb each arm; .75 bw bench (men); .5 bw bench (women)

Do this workout in heats so each person has a spotter on the bench. Rest approximately as long as it takes for a heat to complete a round.

Then (optional)…

25 calories on assault bike as fast as possible

No comments.

WOD Tue May 3, 2016

Part 1: Clean and Jerk 1-1-1

Part 2: EMOM, for 5 minutes

3 position clean (high hang > hang > floor) + 2 jerks

Focus on form and technique.

Then…

Clean and Jerks 12/10/8/6/4
Pullups 20/16/12/8/4

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

No comments.

WOD Mon May 2, 2016

Part 1: Front Squat 5-5-5

Then…

25 calorie row
20 back squats
15 burpees

3 rounds

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

No comments.

WOD Fri Apr 29, 2016

Part 1: Athlete’s Choice

Back squat or deadlift (whichever you didn’t do on Monday) are suggestions.

Then…

Wallballs
Pullups

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

AMRAP in 13 minutes. Cap of 7 rounds.

No comments.

WOD Thu Apr 28, 2016

In 5 minutes, perform:

500m row
25 squats
25 kb swings (55/35)
AMRAP jump rope

3 rounds. Rest 5 minutes between rounds.

Your score is the total reps accomplished (not just the jump rope reps).

Option 1: double unders
Option 2: single unders

No comments.

WOD Wed Apr 27, 2016

Part 1: Clean 1-1-1

Full clean if you can do so with good front-rack mobility. Otherwise, do power cleans.

Part 2: EMOM for 5 minutes

3 position clean (high hang > hang > floor)

Focus on form and technique.

Then…

Squat Cleans 15/12/9/6/3
Toes to Bar 18/15/12/9/6

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

Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Tue Apr 26, 2016

Part 1: Bench Press 5-5-5

Part 2: 3 minute AMRAP situps

Cap of 75. If you get 75, record your time.

Then…

EMOM, for 10 minutes

5 shoulder to overhead
AMRAP pushups (even minutes) / box jumps (odd minutes)

Your score is the total pushups and box jumps accomplished.

Choose a light to moderate weight for the shoulder to overhead. Every round should be unbroken.

For this workout, you must do actual jumps for RX.

No comments.

WOD Mon Apr 25, 2016

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

Then…

15 deadlifts
20 burpee pullups
50 calorie row
20 burpee pullups
15 deadlifts

Option 1: 225/155; chest to bar pullups
Option 2: 165/115; regular pullups

Stagger start heats so that everyone has access to a rower.

No comments.

WOD Fri Apr 22, 2016

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

Then…

1 lap
10 power snatches
1 lap
10 overhead squats

3 rounds

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

Modify the run by rowing 150m per lap.

Modify the OHS by doing back squats or front squats.

Modify the weight on the bar if appropriate. 135/95 or 95/65 might be best for you. Talk to the trainer.

No comments.

WOD Thu Apr 21, 2016

Part 1: 3 minute AMRAP calorie row

Then…

Wallballs (20/14)
KB Swings (55/35)

5/10/15/20/25

AMRAP in 10 minutes

Cap of 5 rounds. If you get 5 rounds within 10 minutes, record your time and not your rounds/reps.

Use a heavier wb and/or kb if you desire.

Then…

Part 3: 3 minute AMRAP calorie row

Rest between parts. Record 3 scores on the board, one for each part.

5 burpees for each calorie your 2nd row was LESS than the 1st. For example, if your first row was 75 calories, and your second row was 70 calories, you must do 25 burpees.

10 burpees for each calorie your 2nd row was MORE than the 1st. For example, if your first row was 75, and your second was 80, you must do 50 burpees.

100 burpees if you dog it on both rows in an attempt to get the same score.

The burpees are done at the end and have no bearing on your score.

No comments.

WOD Wed Apr 20, 2016

Part 1: Power Clean 1-1-1

Part 2: EMOM, for 5 minutes

3 position power clean (high hang > hang > floor)

Heavy or light, the focus is on form.

Then…

Hang Power Cleans
Burpee Box Jumps

21/15/9

3 additional burpees each time the bar touches the floor other than at the end of a round.

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

Increase the weight on the hang cleans if you desire, but only if form is good and you don’t have to drop the bar too many times.

No comments.

WOD Tue Apr 19, 2016

Part 1: Bench Press 5-5-5

Then…

500m row
25 pushups
25 situps
75 double unders

AMRAP in 21 minutes

The first row is 1000m. Each subsequent row is 500m.

Option 1: first two rounds are ring dips instead of pushups and knees to elbows instead of situps
Option 2: as above, but singe unders instead of double unders

Some modifidations to consider to make this the best workout for you:

— do only 1 round of Option 1
— matador or box dips instead of ring dips
— GHD situps instead of knees to elbows (but only if you’ve done them before)

No comments.

WOD Mon Apr 18, 2016

Part 1: Back Squat 10-10-10

Then…

4 front squats
6 alternating front-rack lunges (total)
8 shoulder to overhead
10 pullups

AMRAP in 12 minutes

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

Increase the weight if you want but only if you can go unbroken (or close) for most of the workout.

No comments.

WOD Fri Apr 15, 2016

Part 1: Deadlift 1-1-1

Or just use this time to get loose.

Then…

1 deadlift
7 burpees
7 toes to bar

9 rounds

Add 1 rep to the deadlifts in each subsequent round.

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

No comments.

WOD Thu Apr 14, 2016

Part 1: Bench Press 1-1-1

Or use this time to practice ring dips.

Then…

15 ring dips
20 wallballs
25 calorie row

Perform a total of 3 times. Rest as desired between efforts. Record your SLOWEST individual time on the board.

Modify the ring dips by doing box dips.

Use a heavier wallball if desired.

No comments.

WOD Wed Apr 13, 2016

Part 1: 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.

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)

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

We last did this WOD on October 15, 2014.

No comments.

WOD Tue Apr 12, 2016

Part 1: Front Squat 1-1-1

Then…

Front Squats
Pullups

7/14/21/14/7

Option 1: 135/95; strict pullups (rounds of 7); chest to bar pullups (rounds of 14); regular pullups (round of 21)
Option 2: 95/65; all regular pullups

Do something between options 1 and 2 if that’s best for you.

No comments.

WOD Mon Apr 11, 2016

15 kb swings
15 situps
15 box jumps
15 pushups

AMRAP in 20 minutes

You must row 250m for each completed round. You can do the row at any time, and you can break it up however you want.

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

No comments.

WOD Fri Apr 8, 2016

Part 1: Power Snatch 1-1-1

Or full snatch if you’d prefer.

Then…

In 2 minutes, perform:

1 lap
5 snatches
AMRAP toes to bar

5 rounds

Rest 2 minutes between rounds.

Your score is the total toes to bar accomplished. Cap of 15 per round, except the last round.

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

Bump the weight up to 135/95 (or more) if you want, but only if you get a decent amount of toes to bar each round.

Modify the toes to bar by doing knees to elbows or hanging knee raises.

No comments.

WOD Thu Apr 7, 2016

Part 1: Double Unders

Attempt to PR consecutive double unders.

Then…

Wallballs 10/9/8/7/6/5/4/3/2/1
Russian Twists 20/18/16/14/12/10/8/6/4/2 (total)
Double Unders 50/45/40/35/30/25/20/15/10/5

Use a heavier than standard WB if you desire.

Modify the double unders by doing single unders.

No comments.