WOD Fri Jan 30, 2015

Strength/Skill: Power Snatch 1-1-1

You may also use this time to work on the full snatch and/or overhead squatting.

Then…

Power Snatches
Knees to Elbows

21/15/9

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

Modify the knees to elbows by doing situps or 2x mountain climbers instead.

Then (optional)…

45 overhead squats for time

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

WOD Thu Jan 29, 2015

Strength: Bench Press 20 unbroken

Or use this time to practice double unders.

Then…

Every minute on the minute, for 12 minutes:

10 kb swings (odd)/10 kb lunges (even)
AMRAP double unders

Your score is the total double unders accomplished

Option 1: 70/55
Option 2: 55/35
Option 3: 55/35; single unders

Just to be clear, in the first minute you do 10 kb swings, followed by AMRAP double unders. In the 2nd minute, you do 10 kb lunges (total), followed by AMRAP double unders. After 12 minutes, you should have done 60 kb swings and 60 lunges (30 per leg).

WOD Wed Jan 28, 2015

Strength: Back Squat 20 unbroken

Last week of this. Go hard or go home. If you’d prefer, do 3×10.

Then…

Deadlifts
Box Jumps (24/20)
Pullups

15/12/9/6/3

Option 1: 185/125; chest to bar pullups
Option 2: 135/95; regular pullups

Step ups are allowed for RX on this WOD.

WOD Tue Jan 27, 2015

Strength: Push Press 3-3-3

Then…

5 shoulder to overhead
10 burpees
15 wallballs
20 situps
250m row

AMRAP in 16 minutes

You must complete 1/2 (.5) lap KB farmer’s carry for each round completed. The farmer’s carry can be done at any point, and may be banked, but you do not get credit for that round if the farmer’s carry is not completed. For example, if you start by doing 2 full laps of farmer’s carry, that is good for 4 rounds of the workout. Another example: if you do 4 rounds of the workout but save the farmer’s carry for the end, you will need to complete 2 full laps for all 4 of your rounds to count. You are also free to do a half lap with each round and not take any chances.

If you complete (for example) 4 rounds, and 2 full laps, and have some time remaining, you get credit for reps completed in the 5th round even if you don’t do the farmer’s carry. But you do not get credit for the full round if the carry is not done.

Option 1: 135/95; 70/55 kb (each arm)
Option 2: 95/65; 45/35 kb (each arm)

For those doing the workout early or late, if you don’t want to walk around the gym in the dark, do a 45 second kb hold instead of the farmer’s carry.

WOD Mon Jan 26, 2015

Strength/Skill: Clean

Full or power, from the floor or from the hang.

Then…

7 hang power cleans
13 hand-release pushups
2 laps or 250m row

5 rounds

Option 1: 155/105
Option 2: 115/75
Option 3: 10 kb swings (55/35) instead of hang power cleans

WOD Fri Jan 23, 2015

Strength/Skill: Thruster

Depending on your level of experience, you may want to work on one of several things here. If you struggle with the front rack position, just work on that and do some front squats. If the front squat is good but the transition from front squat to push press is difficult, work on that. If you’re good to go on all of it, go heavy and do some squat clean thrusters. Talk to the trainer.

Then…

In 3 minutes, perform:

250m row
20/15/10 thrusters
AMRAP burpees

Rest 2 minutes

Repeat for 3 cycles. Your score is the total burpees accomplished.

The first cycle it’s 20 thrusters. Second cycle it’s 15. Third cycle it’s 10.

Option 1: 95/65
Option 2: 75/55
Option 3: wallballs instead of thrusters

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WOD Thu Jan 22, 2015

Strength: Athlete’s Choice

If you missed a day this week, do that. Otherwise, pick a lift and practice it. Deadlift, snatch, overhead squat are suggestions. Or use this time to work on mobility, or practice double unders.

Then…

Option 1

6 pullups
12 situps
18 double unders

8 rounds

Option 2

6 ring rows
10 situps
14 parallete jumps (total)

8 rounds

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WOD Wed Jan 21, 2015

Strength: bench press 20 unbroken reps

Or do 3×10 instead.

Then…

300m row
20 kb swings (55/35)
10 pushups

AMRAP in 14 minutes

The first row is 600m. All subsequent rows are 300m. If all rowers are occupied, you may begin your next set of kb swings and take a rower when one is available.

Modify the kb swings by doing Russian swings.

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WOD Tue Jan 20, 2015

Strength: back squat 20 unbroken reps

These are called “breathing squats” because you should take your time with them, and take a couple of breaths between reps. If you’re not up for the mental and physical challenge of 20 unbroken, do 3×10 instead.

Then…

Front Squats
Toes to Bar

3/6/9/12/9/6/3 reps

6 strict ring dips BETWEEN rounds (36 total)

Option 1: 135/95
Option 2: 95/65
Option 3: kb goblet squats (55/35) instead of front squats; situps instead of toes to bar; box dips instead of ring dips

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WOD Mon Jan 19, 2015

Strength/Skill: Clean and Jerk

Go heavy, or use this time to practice proper technique.

Then…

Partner WOD

5 clean and jerks
5 box jumps (24/20)
5 burpees

AMRAP in 15 minutes

Teammates take turns doing rounds. While one is working, the other is resting. One barbell and box per team.

Option 1: 135/95
Option 2: 95/65
Option 3: substitute kb swings (55/35) for the clean and jerks

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WOD Fri Jan 16, 2015

10 toes to bar
20 Russian twists (20/14) (total)
30 walking overhead lunges (20/14) (total)
40 mountain climbers (total)
50 single unders

AMRAP in 20 minutes

For RX on the mountain climbers, the knee must make contact with the elbow.

For RX on the single unders, you may not do double unders.

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WOD Thu Jan 15, 2015

Strength: Athlete’s Choice

Lift something up and put it back down, or in the alternative spend some time working on mobility.

This guy is welcome at BHCF:

Then…

2 Tasks

Deadlift
75 wallballs

Option 1: deadlift 9000 lbs (men); 6000 lbs (women); choose your own weight but 225/135 minimum on the barbell; in any order, but for RX each task must be completed in its entirety before moving on to the next

Option 2: deadlift 7500 lbs (men); 4000 lbs (women); choose your own weight but 165/95 minimum on the barbell; in any order, and broken up however you want

Option 3

8 deadlifts (135/95)
12 wallballs

5 rounds

Notes

Feel free to combine options so you get the best workout for you. You may want to do Option 1 weight but break up the movements like in Option 2. You might want do Option 1 but cut the deadlift weight down. Don’t get caught up chasing the RX. Make sure you do the best thing for you. Talk to the trainer about that.

As always, and with any option, the focus should be on form > consistency > intensity.

WOD Wed Jan 14, 2015

Strength: Bench Press 15-15

Two sets of 15 unbroken. Try to add weight for the 2nd set. If you think this will make you too sore, or if you are new to lifting, just do two or three sets of 10 again.

Then…

3 burpees
3 pullups
3 shoulder to overhead
6 burpees
6 pullups
6 shoulder to overhead
Etc.

AMRAP in 11 minutes

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

Modify the pullups by doing ring rows

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WOD Tue Jan 13, 2015

Strength/Skill: Power Snatch

From the floor or from the hang.

Then…

4 hang power snatches
6 box jumps
8 situps

9 rounds

Option 1: 115/75
Option 2: 75/55
Option 3: 2x kb swings (55/35) instead of power snatches

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WOD Mon Jan 12, 2015

Strength: Back Squat 15-15

Two sets of 15 unbroken. Try to add weight for the 2nd set. If you think this will make you too sore, or if you are new to lifting, just do two or three sets of 10 again.

Take your time for these, and make sure you maintain good form for the entire set.

Then…

Front Squats
Handstand Pushups

12/10/8/6/4/2

200m row BETWEEN rounds (1000m total). If all rowers are occupied, you may begin your next set of squats and jump on a rower when one is available.

Option 1: 135/95
Option 2: 135/95 and 2x regular pushups (24/20/16/12/8/4) instead of HSPU
Option 3: 95/65 and 2x regular pushups (24/20/16/12/8/4) instead of HSPU

Modify by doing kb goblet squats instead of front squats, and by cutting down the reps on the pushups.

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WOD Fri Jan 9, 2015

Strength/Skill: Snatch and/or Overhead Squat

Full snatch if you can. Otherwise, work on power snatches and overhead squatting.

Then…

Overhead Squat 25/20/15/10/5
Double Unders 50/40/30/20/10

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

Modify the OHS by going light, or by front or back squatting, or by doing kb swings.
Modify the DU by doing 2x single unders, or by cutting the DU reps (20/16/12/8/4 for example)

WOD Thu Jan 8, 2015

Strength: Athlete’s Choice

If you missed Monday or Tuesday, do that day’s lifting (Bench or Squat 10-10-10). Otherwise, lift whatever feels best (deadlift or front squat are suggestions), or just use this time to work on mobility. New members can practice the movements in the WOD. Talk to the trainer if you have questions.

Then…

25 box jumps (24/20)
25 kb sumo deadlift high pulls
25 pushups
25 situps
25 kb lunges (total)

AMRAP in 15 minutes

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

You may choose your order of exercises. All subsequent rounds must be done in the same order as the first.

WOD Wed Jan 7, 2015

Strength/Skill: Clean 3-3-3

Full or power, from the floor or the hang, whatever you’d prefer to work on. If you’re new to the movement, stick to singles from the high hang, working your way down as you get more comfortable. Otherwise, go for an unbroken 3 rep max. Talk to the trainer if you have questions.

Then…

5 hang power cleans
5 wallballs
5 hang power cleans
10 wallballs
5 hang power cleans
15 wallballs
5 hang power cleans
20 wallballs

2 rounds

Rest 3 minutes between rounds

Option 1: 165/115 (round 1); 135/95 (round 2)
Option 2: 135/95 (round 1); 95/65 (round 2)
Option 3: 10 kb swings (55/35) instead of 5 hang power cleans

WOD Tue Jan 6, 2015

Strength: Bench Press 10-10-10

Get in groups doing similar weight and rotate through quickly. Try to add weight each set. If you’re afraid 3 sets will make you too sore, just do 2.

Then…

1000m row

followed by:

10 shoulder to overhead
20 pullups

3 rounds

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

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WOD Mon Jan 5, 2015

Strength: Back Squat 10-10-10

Get in groups doing similar weight and rotate through quickly. Try to add weight each set. If you’re afraid 3 sets will make you too sore, just do 2.

Then…

8 deadlifts
10 toes to bar
12 burpees

5 rounds

Option 1: 245/165
Option 2: 185/125
Option 3: 165/115; 15 situps instead of toes to bar

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