WOD Wed May 25, 2016

Part 1: Squat Clean Thruster 1-1-1

Go heavy if you want, assuming you have good front-rack mobility and form. Otherwise, go lighter and practice technique.

Then…

In 2 minutes, perform:

5 squat clean thrusters
AMRAP calorie row

5 rounds

Rest 2 minutes between rounds.

Your score is the total calories rowed.

Choose your weight for the squat clean thrusters, and note that weight on the board.

No comments.

WOD Tue May 24, 2016

30 box jumps
30 kb swings (55/35)
30 wallballs
30 toes to bar
30 burpees
150 double unders

In that order.

Option 2: 300 single unders instead of double unders

For both options, you must jump on the box for RX.

If you want to make this workout more difficult: 1) jump on a higher box and/or 2) use a heavier kettlebell and/or 3) use a heavier wallball.

No comments.

Memorial Day Murph

On Memorial Day (next Monday) there will be two class sessions, one at 9am and one at 4pm. The gym will be closed otherwise. The WOD will be Murph:

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

If you have a weight vest or body armor, wear it.

It can be done in rounds or straight through.

This is a Hero WOD. It’s long and grueling, and if you wear a weight vest, prepare to take the next couple of days off. This WOD is something of a sacrifice, in recognition of a soldier who made the ultimate sacrifice. Here’s part of the story of Navy Lieutenant Michael Murphy:

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

Join us on Monday for Murph, either at 9am or 4pm.

No comments.

WOD Mon May 23, 2016

Part 1: Front Squat 3-3-3

Then…

15 pullups
15 ring dips
15 back squats

3 rounds

Option 1: 135/95; chest to bar pullups
Option 2: 95/65; regular pullups; 20 pushups instead of 15 ring dips

Option 3:

10 muscle ups (ring or bar)
15 back squats (135/95)

3 rounds

No comments.

WOD Fri May 20, 2016

Part 1: Deadlift 5-5-5

Or just get warmed up for the WOD.

Then…

7 deadlifts
5 box jumps
5 hang power cleans
5 toes to bar
3 shoulder to overhead

7 rounds

Option 1: 135/95; 30/24 box
Option 2: 95/65; 24/20 box

Use the soft box if you want to jump on the higher box but are afraid you’ll miss. Mike K. and Jen W., we’re talking to you here.

No comments.

WOD Thu May 19, 2016

6 front-rack lunges
9 front squats
12 hand-release pushups
15 situps

AMRAP in 15 minutes

Cap of 8 rounds. If you get 8 rounds before time expires, row for meters (or bike for calories) in the remaining time.

Your score is either the rounds/reps or meters rowed (or calories biked).

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

No comments.

WOD Tue May 17, 2016

Part 1: Back Squat 5-5-5

Then…

Wallballs
Calorie Row

15/12/9/6/9/12/15

Option 1: 35 double unders BETWEEN rounds (210 total)
Option 2: 60 single unders BETWEEN rounds (360 total)

No comments.

WOD Mon May 16, 2016

Part 1: Power Clean 1-1-1

Part 2: EMOM, for 5 minutes

3 touch-and-go power cleans
AMRAP strict pullups

Your score is the total strict pullups accomplished. Cap of 10 per round.

Heavy or light, the focus is on form.

Modify the strict pullups by doing jumping pullups with a controlled descent.

Then…

4 power cleans
7 burpees over the bar

9 rounds

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

No comments.

WOD Fri May 13, 2016

Part 1: Clean 1-1-1

Full clean if you have good front-rack mobility. Otherwise, do power cleans.

Then…

Option 1

In 2 minutes, perform:

5 full cleans
AMRAP muscle ups (ring or bar)

5 rounds. Rest 2 minutes between rounds.

Your score is the total muscle ups accomplished. Note on the board which type of muscle up you did.

Option 2

In 2 minutes, perform:

5 full cleans, followed by:

5 chest to bar pullups
5 ring dips

5 rounds. Rest 2 minutes between rounds.

You do the cleans once per round. With the remaining time, do the 5/5 AMRAP.

Option 3

In 2 minutes, perform:

5 cleans (full or power), followed by:

10 ring rows
10 box dips

5 rounds. Rest 2 minutes between rounds.

You do the cleans once per round. With the remaining time, do the 10/10 AMRAP.

For all options, choose your own weight for the cleans.

No comments.

WOD Thu May 12, 2016

15 kb sdhp
10 kb shoulder to overhead (5r/5l)
15 situps
1 lap

AMRAP in 20 minutes

Add 1/2 (.5) lap in each subsequent round

Choose your own weight for the kb. Use the same kb for both the SDHP and the shoulder to overhead.

Modify the run by rowing 150m/250m/350m/450m/etc.

No comments.

WOD Wed May 11, 2016

Part 1: Snatch 1-1-1

Full snatch if you have good OHS mobility. Otherwise, do power snatches.

Part 2: EMOM, for 5 minutes

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

Modify by omitting the overhead squats, if mobility is an issue.

Then…

Power Snatches 15/12/9/6/3
Double Unders 50/40/30/20/10

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

Bump up the weight to 115/75 if you desire.

No comments.

WOD Tue May 10, 2016

Partner WOD

8 pullups
10 pushups
8 box jumps
10 calorie row
8 burpees

AMRAP in 18 minutes

Partners take turns doing individual exercises. While one partner works, the other must rest.

Modify the pullups by doing jumping pullups.

No comments.

WOD Mon May 9, 2016

Part 1: Back Squat 1-1-1

PR attempts are encouraged if you’re feeling good. Otherwise, stay lighter and do sets of 3 or 5.

Then…

Thrusters
Toes to Bar

3/6/9/12/15/18

AMRAP in 11 minutes. Cap of 6 rounds. If you get 6 rounds, write your time on the board.

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

No comments.

WOD Fri May 6, 2016

Part 1: Deadlift or Back Squat 3-3-3

Then…

15 deadlifts
15 wallballs
15 deadlifts
15 wallballs
15 shoulder to overhead
15 wallballs
15 shoulder to overhead
15 wallballs

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

185/125 (deadlift) and 115/75 (shoulder to overhead) might be best for some athletes. Please modify accordingly.

No comments.

WOD Thu May 5, 2016

1 mile run, followed by:

8 kb Russian twists (total)
12 kb swings
16 situps
20 mountain climbers (total)

AMRAP in 20 minutes

Cap of 6 rounds. If you get 6 rounds, row for max calories in the remaining time.

Your score is either the rounds/reps OR calories rowed.

Modify the run by rowing 2k instead.

Choose your own weight for the KB.

No comments.

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.