Posts By: Will

WOD Thu Nov 23, 2017

Option 1: Grace 30 clean and jerks (135/95) Option 2: Isabel 30 snatches (135/95) Option 3: Gwen Clean and Jerk 15-12-9 unbroken Choose your own weight. First set is 15 unbroken. Second set is 12 unbroken. Third set is 8 unbroken. Touch and go at floor only. Even a re-grip off the floor is a more »

WOD Wed Nov 22, 2017

Part 1: Barbell Good Morning Light weight, if any. The focus is on practicing hinging at the hip. See the videos below. Then… Filthy Fifty 50 box jumps (24/20) 50 jumping pullups 50 kb swings (35/25) 50 walking lunges (total) 50 knees to elbows 50 push presses (45/35) 50 good mornings (45/35) 50 wallballs (20/14) more »

WOD Tue Nov 21, 2017

In 20 minutes, perform: 1500m row followed by 8 hand-release pushups 12 situps 10 rounds followed by 60/48 calorie row or bike If you get it all done in under 20 minutes, note your time on the board. If you run out of time during the calories, note how many you got. If you run more »

WOD Mon Nov 20, 2017

Part 1: Back Squat 3×5 Short rest between sets. Or use this time to practice the movements in the workout. Then… Nasty Girls 50 air squats 7 muscle ups 10 hang power cleans (135/95) 3 rounds Option 2: 2x chest to bar pullups for the muscle ups Option 3: 2x regular pullups for the muscle more »

Thanksgiving Schedule

On Thursday Nov 23 (Thanksgiving Day) we will have one class at 830am. All other classes that day are cancelled. Come in early, workout, and earn your gluttony. On Friday Nov 24 we will have classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled. On Saturday Nov 25 we will have our more »

WOD Fri Nov 17, 2017

Part 1: Power Snatch 1-1-1 Then… 21 power snatches 30/25 cal row or bike 15 power snatches 20/16 cals 9 power snatches 10/7 cals Option 1: 95/65 Option 2: 75/55 Option 3: 30/20/10 kb swings instead of power snatches

WOD Thu Nov 16, 2017

Part 1: Overhead Squat 1-1-1 Go heavy, or use this time to practice technique and mobility. If you don’t ever do it, you won’t ever be able to do it. Then… 12 back squats 24 situps 36 double unders 9 front squats 18 situps 27 double unders AMRAP in 16 minutes. Cap of 3 rounds. more »

WOD Wed Nov 15, 2017

Part 1: Bench Press 4×3 Short rest. Then… 1 minute burpees 1 minute toes to bar 1 minute box jumps 2 minutes burpee box jumps 2 minutes burpee toes to bar 1 minute box jumps 1 minute toes to bar 1 minute burpees Rest 1 minute between exercises. Your score is the total reps accomplished. more »

WOD Tue Nov 14, 2017

Part 1: Barbell Warmup Practice the movements in the workout. Then… DT 12 deadlifts 9 hang power cleans 6 shoulder to overhead 5 rounds RX: 155/105 Option 2: 135/95 Option 3: 115/75 — Remember, always: form > consistency > intensity. Every rep of this workout should look the same. Choose a weight that will allow more »

WOD Mon Nov 13, 2017

1 lap or 150m row 3 rounds of Cindy 3 laps or 450m row 5 rounds of Cindy 5 laps or 750m row 7 rounds of Cindy AMRAP in 20 minutes. Cap of 7 rounds of Cindy in the last section. Your score is the rounds/reps accomplished in the last section. For example, if after more »

WOD Fri Nov 10, 2017

Option 1: Omar 10 thrusters (95/65) 15 bar-facing burpees 20 thrusters 25 bar-facing burpees 30 thrusters 35 bar-facing burpees Option 2: Tommy V Thrusters (115/75) 21/15/9 Rope Climbs 12/9/6 Option 3: DG 8 toes to bar 8 dumbbell or kb thrusters (35/25) 12 dumbbell or kb walking lunges (35/25) (holding both db or kb) AMRAP more »

WOD Thu Nov 9, 2017

Partner WOD In teams of 2… 150m row 30 double unders 10 kb swings 10 knees to elbows 10 kb sdhp AMRAP in 22 minutes Partners take turns doing exercises. The exercise must be completed in its entirety before switching. While one partner works, the other rests. Option 1: 55/35 Option 2: 35/25; hanging knee more »

WOD Wed Nov 8, 2017

Part 1: Press 3×1 Or practice shoulder to overhead technique. Then… 10 box jumps 15 shoulder to overhead 25 situps AMRAP in 16 minutes. Cap of 6 rounds. Option 1: 75/55 Option 2: 45/35 Option 1+: 95/65

WOD Tue Nov 7, 2017

Part 1: Back Squat 4×5 Short rest. Focus on form and speed. You may also use this time to practice front squats. Then… In 12 minutes, perform: Hand-release Pushups 25/20/15/10/5 Front Squats 15/12/9/6/3 Calorie Row or Bike 25/20/15/10/AMRAP Your score is the total number of cals rowed or biked in the 5th round. If you more »

WOD Mon Nov 6, 2017

Part 1: Clean 1-1-1 Full or power. Then… 10 power cleans 15 burpees over the bar 20 pullups AMRAP in 15 minutes. Cap of 4 rounds. Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 Then (optional)… 1 minute wallballs 1 minute calorie row 1 minute calorie bike In any order. No rest between exercises. more »

WOD Fri Nov 3, 2017

Part 1: Deadlift 3×1 PR attempts are encouraged. If not, do 4×3 at lighter weight. Then… 20 box jumps 20 deadlifts 20 box jumps 20 shoulder to overhead 20 box jumps Option 1: 225/155 (DL); 135/95 (STO) Option 2: 185/125 (DL); 95/65 (STO) Option 3: 30 light kb swings instead of DL and STO Option more »

WOD Thu Nov 2, 2017

Part 1: Bench Press 3×1 Then… 4 toes to bar 5 burpees 6 wallballs AMRAP in 12 minutes. Cap of 11 rounds. Option 1: as written Option 2: hanging knee raises Option 1+: heavy wallball

WOD Wed Nov 1, 2017

Part 1: KB Snatch Practice the movement. See video below. You may also use this time to practice double unders. Then… 10 kb snatches (5r/5l) 15 double unders 10 kb alternating lunges (total) 15 double unders 10 kb Russian twists (total) 15 double unders 10 kb goblet squats 15 double unders AMRAP in 20 minutes more »

WOD Tue Oct 31, 2017

Part 1: Clean and Jerk 3×1 Full or power. Then… Calorie Row or Bike 3/6/9/12/15/18/21/24 Clean and Jerks 1/2/3/4/5/6/7/8 AMRAP in 12 minutes. Cap of 8 rounds. Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 or more Do in heats if necessary so that everyone has a rower or bike.

WOD Mon Oct 30, 2017

Part 1: Front Squat 3×1 PR attempts are encouraged if desired. Otherwise, do 4×5 with lighter weight and short rest. Then… 12 pushups 9 pullups 12 back squats AMRAP in 14 minutes Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; chest to bar pullups; 6 ring dips instead of pushups Combine options as necessary. more »