Posts By: Will

WOD Tue Oct 16, 2018

Part 1: establish training max press or bench press Same concept as yesterday. Then… 15 situps 10/8 cal row or bike 5 shoulder to overhead AMRAP in 12 minutes. Cap of 10 rounds. Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95

WOD Mon Oct 15, 2018

Part 1: establish training max back squat Next week we are going to start a Wendler cycle, so over the course of this week we will need to establish a training max for the following lifts: back squat, deadlift, press, and bench press. You can determine your training max by working up to a one more »

WOD Fri Oct 12, 2018

Part 1: Bench Press or Deadlift 5-3-1+ Or use this time to practice the movements and get warmed up for the workout. Then… Bench Press 15/10/5 Box Jumps 20/15/10 Rest 2 minutes Deadlift 15/10/5 Pushups 20/15/10 Record your total time, including the rest period. Option 1: 135/85 bench; 185/125 dead Option 2: 95/65 bench; 135/95 more »

WOD Thu Oct 11, 2018

Part 1: double unders Practice makes perfect. Part 2: 2 minute AMRAP single unders Then… 20 walking overhead lunges (20/14) 20 situps 30 mountain climbers 20 Russian twists (20/14) 20 double unders 15 kb swings AMRAP in 20 minutes. Cap of 5 rounds. Option 1: 55/35 Option 2: 35/25; 2x single unders Option 1+: 10 more »

WOD Wed Oct 10, 2018

Part 1: Back Squat 4×3 Or use this time to practice thrusters and front rack mobility. Then… Thrusters Toes to Bar 10-1 150m row after each round Option 1: 75/55 Option 2: 45/35; hanging knee raises Option 1+: 95/65 or more Modify the thrusters by using dumbbells or kettlebells.

WOD Tue Oct 9, 2018

Part 1: Power Clean 5×2 Touch and go after the first rep. If you’re new to cleans, spend this time practicing technique, starting from the hang position and working down to the floor. Then… Power Cleans 11/9/7/5/3 Burpee Pullups 15/12/9/6/3 Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; chest to bar pullups Option 1++: more »

WOD Mon Oct 8, 2018

Part 1: Shoulder to Overhead and SDHP Practice and warmup for the workout. Then… Fight Gone Bad Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20 for both men and women) Shoulder to Overhead (75/55) Cal Row or Bike 3 rounds 1 minute at each station with 1 minute rest between rounds. Your score more »

WOD Fri Oct 5, 2018

Part 1: Snatch and Overhead Squat Full or power. Go heavy or work on technique and mobility. Then… Power Snatch 15/10/5 Situps 45/30/15 Immediately into: Back Squats 21/15/9 Double Unders 75/50/25 Option 1: 95/65 Option 2: 75/55; 2x single unders Option 3: kb swings 21/15/9 instead of power snatches; kb goblet squats instead of back more »

WOD Thu Oct 4, 2018

Part 1: Handstand Pushups Go for max unbroken, work on strict HSPU or handstand walks, or perform a modified version such as wallclimbs, reduced range of motion, pike with feet on box, or holds against the wall. Then… 6 knees to elbows 9 pushups 12/9 cal row, bike, or ski AMRAP in 18 minutes. Cap more »

Holiday Schedule

On Monday, October 8 (Native American Day), we will have regular classes all day (530am/830am/11am/noon 4pm/5pm/6pm) but there will be no yoga. Get to the gym!

WOD Wed Oct 3, 2018

Part 1: Clean 3×1 Go heavy, or practice the movement and get warmed up for the workout. Then… Hang Power Cleans 5/5/5/5/5/5/5 Wallballs 3/6/9/12/15/18/21 Option 1: 135/95 Option 2: 95/65 Option 3: 9 kb swings instead of 5 hang cleans Option 1+: 155/105; heavy wallball Modify by reducing to 5 or 6 rounds.

WOD Tue Oct 2, 2018

Part 1: 3 laps (or 450m row) 24 pullups 24 box jumps Rest 5 minutes Part 2: 1.5 laps (or 225m row) 12 pullups 12 box jumps 2 rounds Rest 5 minutes Part 3: 1 lap (or 150m row) 8 pullups 8 box jumps 3 rounds — Each part is for time. Record all 3 more »

WOD Mon Oct 1, 2018

Part 1: Back Squat 3×8 Or use this time to practice deadlift technique and get warmed up for the workout. Then… Deadlifts 15/12/9/6/3 Burpees Over the Bar 20/16/12/8/4 Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155 Then (optional)… 15 pullups 20 pushups 25 situps 25/20 cal (row, bike, or ski) 25 situps 20 pushups more »

WOD Fri Sep 28, 2018

Part 1: Front Squat 5/3/1+ Last set is for max reps. You may also use this time to practice squat technique and front-rack mobility. Then… Wallballs 30/20/10 Toes to Bar 21/15/9 Option 2: hanging knee raises Option 1+: heavy wallball Then (optional but not really)… 50/35 cal row Your score is the number of pulls more »

WOD Thu Sep 27, 2018

Part 1: Snatch 3×1 Full or power. Then… Power Snatches 12/10/8/6/4 Box Jumps 20/16/12/8/4 Double Unders 50/40/30/20/10 Option 1: 95/65 Option 2: 75/55 Option 3: kb swings 20/16/12/8/4 instead of power snatches; lateral hops over the barbell 30/25/20/15/10 instead of DU Option 1+: 115/75 If you don’t want to do lateral hops, modify the DU more »

WOD Wed Sep 26, 2018

3 laps or 500m row 25 back squats 20 burpees over the bar 3 rounds Option 1: 75/55 Option 2: 45/35 Option 1+: 95/65 or more Option 1++: 5 muscle ups per round, after the burpees Sorry 530am and 6pm, but there aren’t too many nice days left.

WOD Tue Sep 25, 2018

Part 1: Push Press 5-3-1+ Then… Strict Presses 25/20/15/10/5 Situps 30/25/20/15/10 Pullups 25/20/15/10/5 Option 1: 75/55 Option 2: 45/35 Modify the pullups by doing ring rows.

WOD Mon Sep 24, 2018

Part 1: Clean 3×1 Full or power. Then… Elizabeth Cleans (full) (135/95) Ring Dips 21/15/9 Option 2: power cleans (135/95) instead of full cleans; pushups 35/25/15 instead of ring dips Option 3: kb swings 30/20/10 instead of cleans Modify the cleans or power cleans by reducing the weight. Modify the ring dips by doing matador more »

WOD Fri Sep 21, 2018

Part 1: barbell warmup Practice and warm up the barbell movements in the workout. If desired, you may use this time to do 5-3-1+ deadlifts or presses. Then… In 3 minutes, perform the following AMRAP: 5 deadlifts (rounds 1-2) / 5 shoulder to overhead (rounds 3-4) 7 box jumps 9/7 cal row or bike 4 more »

WOD Thu Sep 20, 2018

Part 1: warmup Workout will take a while. Get warmed up quickly and get after it. Then… 400m row 15 wallballs 10 pullups 40 double unders 5 rounds Option 1: as written above Option 2: 15 ring rows instead of pullups; 2x single unders Option 1+: heavy wallball; chest to bar pullups If all rowers more »