WOD Fri Mar 27, 2015

Strength/Skill: Thruster

Then…

Open 15.5

27 calorie row
27 thrusters (95/65)
21 cal row
21 thrusters
15 cal row
15 thrusters
9 cal row
9 thrusters

Or…

Open 15.5 Scaled

Same as above, but barbell is 65/45

WOD Thu Mar 26, 2015

Strength/Skill: Athlete’s Choice

Friday’s WOD will be 15.5, which is all but guaranteed to be some terrible combination of thrusters, burpees, and box jumps. It’s impossible to do a WOD on Thursday that will not affect you on Friday (and Saturday, for that matter), so if you want to be fresh for either of those two days, spend Thursday working on mobility and recovery. If you want to lift, by all means do so. Deadlifts or squats are encouraged.

Then…

Christine

500m row
12 deadlifts (bodyweight)
21 box jumps (24/20)

3 rounds

Or…

Annie

Double Unders
Situps

50/40/30/20/10

WOD Wed Mar 25, 2015

Strength: Bench Press 3-3-3

Then…

15 bench presses
500m row
30 burpees

Option 1: 165/95
Option 2: 135/75

Do this WOD in heats, or stagger started, so that everyone has 1) a spotter for the bench press, and 2) access to a rower.

Do the WOD twice (or more) if you’d like. Rest as much as desired between attempts. Just make sure you always have a spotter for the bench.

If you do it twice, record both times on the board.

WOD Fri Mar 20, 2015

Strength/Skill: Power Clean

Then…

Open 15.4

3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc.

AMRAP in 8 minutes

Or…

15.4 Scaled

10 push presses (95/65)
10 cleans (115/75)

AMRAP in 8 minutes

For those doing the Open, READ AND UNDERSTAND THE MOVEMENT STANDARDS. Ultimately it is the athlete’s responsibility to understand the workout. Click here for a full description.

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WOD Thu Mar 19, 2015

Strength/Skill: Thruster

For those doing the Open, they are coming, so use this time to practice front rack mobility and your transition from the front squat into the push press. No need to go heavy unless you want to.

Then…

In 5 minutes, perform:

20 thrusters
20 toes to bar
AMRAP calorie row

Rest 5 minutes

Repeat for 2 cycles

Your score is the total calories rowed

Option 1: 95/65
Option 2: 75/55
Option 3: wallballs instead of thrusters; situps instead of toes to bar

For larger classes, do this with a running clock. Heat 1 goes from 0-5. Heat 2 goes from 5-10 (while Heat 1 rests). Heat 3 goes from 10-15 (while Heat 2 rests). Heat 2 goes from 15-20.

If you’re concerned about soreness for Friday or Saturday, do only 1 round.

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WOD Wed Mar 18, 2015

Strength: Deadlift 3-3-3

You may also use this time to work on hip hinging and hamstring flexibility.

Then…

3 Tasks

25 deadlifts
50 box jumps
75 pushups

In any order, but each exercise must be completed in its entirety before moving on to the next.

Option 1: 275/185
Option 2: 225/155
Option 3: 165/115

Step ups are allowed for RX

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WOD Tue Mar 17, 2015

Strength: Press or Bench Press 1-1-1

Then…

500m row, followed by:

10 shoulder to overhead
10 burpee pullups

5 rounds

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

Modify by doing 10 burpees and 10 ring rows per round

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WOD Mon Mar 16, 2015

Strength: Back Squat 1-1-1

Go heavy if you feel good. Otherwise do sets of 3 with lighter weight.

Then…

Hang Power Cleans
Front Squats

12/10/8/6/4

15 situps after each round (75 total)

5 burpee penalty every time the bar touches the ground EXCEPT at the end of the front squats

Option 1: 135/95
Option 2: 95/65
Option 3:

KB Swings (55/35)
KB Goblet Squats (55/35)

20/16/12/8/4

15 situps after each round

3 burpee penalty every time the kb touches the ground EXCEPT at the end of the goblet squats

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WOD Fri Mar 13, 2015

If you want to do 15.3 (RX or scaled), go for it. If you want to just practice muscle ups, that’s fine too. If you want to do something different, here you go…

Strength: Deadlift 1-1-1

Then…

Deadlifts
Box Jumps

21/15/9

Option 1: 185/125
Option 2: 165/115
Option 3: 135/95

Step ups are allowed for RX.

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WOD Thu Mar 12, 2015

Strength/Skill: Athlete’s Choice

Lift if you want. It’s rarely a bad idea to squat. Or use this time to work on a weakness. Everyone seems to think 15.3 is going to be double unders and pistols. Practice them if you want. But really you should squat.

Then…

15 kb swings
15 situps
20 parallette jumps (total)
200m row/1 lap

AMRAP in 15 minutes

Option 1: 70/55
Option 2: 55/45
Option 3: 35/25

Alternate running and rowing. If you run in the first round, row in the 2nd. If you row in the first round, run in the 2nd.

If all rowers are occupied, do your kb swings and take a rower when one is available.

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WOD Wed Mar 11, 2015

Strength: Press or Bench Press 5-5-5-5

Then…

1 minute max effort pullups
1 minute max effort pushups
1 minute max effort wallballs

3 rounds

Rest 1 minute between exercises

You may choose your order of exercises in the first round, but all subsequent rounds must be the same order

Option 1: strict pullups; ring dips instead of pushups
Option 2: regular pullups; regular pushups

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WOD Tue Mar 10, 2015

Strength/Skill: Power Clean 1-1-1

Then…

Power Cleans 10/8/6/4/2
Burpees 20/16/12/8/4

Option 1: 155/105; burpees over the bar
Option 2: 115/75; regular burpees
Option 3: 2x kb swings (55/35) instead of power cleans

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WOD Mon Mar 9, 2015

Strength: Front Squat 3-3-3-3-3

Then…

12 knees to elbows
21 back squats
500m row or 400m run

3 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: 2x situps instead of knees to elbows; air squats instead of back squats

Posted in WOD

WOD Fri Mar 6, 2015

Strength/Skill: Overhead Squat

Then…

Open 15.2

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Or…

15.2 Scaled

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 pull-ups

Etc., following same pattern until you fail to complete both rounds

Modify the overhead squats by reducing the weight or by doing a different squat variation (front or back)

Modify the pullups by doing ring rows

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WOD Thu Mar 5, 2014

Strength/Skill: Athlete’s Choice

Pick a lift and get after it, or work on a skill like double unders, handstands, or muscle ups. Or do something different like Turkish get-ups. Talk to the trainer if you have questions.

Friday’s workout will be 15.2, so who knows what that will bring. Don’t lift if you want to be fresh for Friday.

Then…

500m row
50 double unders
25 wallballs
400m row
40 double unders
20 wallballs
300m row
30 double unders
15 wallballs
200m row
20 double unders
10 wallballs
100m row
10 double unders
5 wallballs

Option 2: parallette jumps (total) instead of double unders

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

If you’re concerned that the wallballs will make you sore for Friday, just omit them and do the rest of the WOD as written.

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WOD Wed Mar 4, 2015

Strength: Deadlift 2-2-2-2

Go heavy if you’d like. Otherwise, use lighter weight and work on mobility and speed.

Then…

7 deadlifts
12 pushups
17 situps

5 rounds

Option 1: 225/155
Option 2: 185/125
Option 3: 135/95

Posted in WOD

WOD Tue Mar 3, 2015

Strength: Bench Press 8-8-8-8-8

Use light weight (around 50% of one rep max) and keep the rest periods short (around 30 seconds). Make sure you have a spotter.

Then…

KB Swings
Pullups

10-1

Option 1: 70/55; chest to bar
Option 2: 55/45; regular pullups
Option 3: 35/25; ring rows

Posted in WOD

WOD Mon Mar 2, 2015

Strength: Front Squat 5 / Back Squat 10

Do 5 front squats, rerack the weight, and proceed immediately into 10 back squats at the same weight

Repeat for 2 or 3 cycles (30 or 45 total reps)

Pick a weight that will challenge you. If your first cycle is too easy, add weight for the second.

Then…

Partner WOD

In groups of 2…

Option 1:

150 burpees
200 squats
2500m row

Option 2:

100 burpees
150 squats
2000m row

Option 3:

50 burpees
100 squats
1500m row

Both partners may be working at the same time, but the team only gets one rower. There is no requirement that partners do equal amounts of work.

If you haven’t done 15.1 and 15.1a yet, make sure you get it done sometime on Monday. You’re free to do the Open WOD instead of the daily WOD. Just ask someone to judge you, and don’t forget to submit your score before 6pm on Monday!

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