Posts By: Will

WOD Wed Sep 20, 2017

Part 1: Clean and Jerk 1-1-1 Or use this time to practice the movements in the workout. Then… 750m row 21 deadlifts 500m row 15 power cleans 250m row 9 clean and jerks Option 1: 135/95 Option 2: 95/65 Option 3: 155/105 or more

No Barbell Class Today

Sorry for the late notice but there will be no Barbell Class tonight (Tuesday). We’re back on track with class on Friday at 5pm. Sorry for any inconvenience.

WOD Tue Sep 19, 2017

Part 1: Front Squat 4×3 Short rest. Then… Back Squats Toes to Bar 3/6/9/12/15/18 AMRAP in 12 minutes. Cap of 6 rounds. Option 1: 115/75 Option 2: 75/55 Option 1+: 135/95 Modify the toes to bar by doing hanging knee raises.

WOD Mon Sep 18, 2017

Part 1: Push Press 4×3 Go heavy, or stay light and practice form and technique. Then… 10 shoulder to overhead 30 double unders 1 lap AMRAP in 12 minutes. Cap of 6 rounds. Option 1: 95/65 Option 2: 75/55; lateral jumps over the barbell instead of DU Option 1+: 115/75; unbroken DU For RX 1+, more »

WOD Fri Sep 15, 2017

Part 1: Clean and Jerk 1-1-1 Part 2: EMOM for 5 minutes 3 touch and go cleans + 2 jerks Focus on form. Then… Clean and Jerks 15/10/5 Pullups 21/15/9 Option 1: 135/95 Option 2: 95/65 Option 1+: full cleans (squat clean thruster ok) Combine options as needed. If you can squat clean, you should more »

WOD Thu Sep 14, 2017

300m row 75 pushups 300m row 100 situps 300m row 125 squats 300m row 150 double unders 300m row Option 2: 250m row; 50 pushups; 75 situps; 100 squats; 300 single unders Combine options as necessary. If all rowers are occupied you may move on to the next exercise and take a rower when one more »

WOD Wed Sep 13, 2017

Part 1: Power Clean or Hang Power Clean 1-1-1 Go heavy, or use this time to practice technique. Then… In 2 minutes, perform: 1 lap 2 hang power cleans AMRAP box jumps 6 rounds. Rest 2 minutes between rounds. Add 2 reps to the hang power cleans in each subsequent round (2/4/6/8/10/12). Your score is more »

WOD Tue Sep 12, 2017

Part 1: Bench Press 5×5 Short rest. Then… Calorie Row or Bike Knees to Elbows Burpees 9/15/21/15/9 AMRAP in 14 minutes. Cap of 5 rounds. Option 2: hanging knee raises

WOD Mon Sep 11, 2017

Part 1: Snatch 1-1-1 Then… Pullups 15/10/5 Power Snatches 30/20/10 Wallballs 45/30/15 AMRAP in 20 minutes. Cap of 3 rounds. Option 1: 75/55; chest to bar pullups Option 2: 45/35 (bar to just below the knee); regular pullups Option 3: 2x ring rows; kb swings; air squats Option 1+: 95/65; strict pullups — Never forget.

WOD Fri Sep 8, 2017

Part 1: Clean and Jerk 1-1-1 Part 2: EMOM for 5 minutes 3 position clean + 2 jerks Focus on form. Then… 5 clean and jerks 7 toes to bar 9 box jumps 6 rounds Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95

WOD Thu Sep 7, 2017

In 3 minutes, perform: 300m row (men) / 250m row (women) 15 wallballs AMRAP double unders 5 rounds. Rest 3 minutes between rounds. Your score is the total AMRAP reps accomplished. Cap of 100 double unders per round. Option 2: single unders (cap of 200 single unders per round) Option 1+: heavy wallball

WOD Wed Sep 6, 2017

Part 1: Press or Bench Press 5×3 Short rest between sets. Then… KB Swings 3/6/9/12/15/18/21 Situps 5/10/15/20/25/30/35 Pushups 3/6/9/12/15/18/21 AMRAP in 15 minutes. Cap of 7 rounds. Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45 — Don’t forget: Yoga with Melina at 930am tomorrow (Wednesday). See you there!

WOD Tue Sep 5, 2017

Part 1: Back Squat 5×3 Short rest between sets. Then… Front Squats 12/9/6/9/12 Calorie Row or Bike 20/15/10/15/20 Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more

WOD Mon Sep 4, 2017

Bradley 1/2 lap 10 pullups 1/2 lap 10 burpees 30 seconds rest 10 rounds For the run, you must do a full lap over the course of the round. If you go out the back door for the first run, you must go out the front door for the 2nd, and vice versa. Modify the more »

WOD Fri Sep 1, 2017

Part 1: Power Clean 1-1-1 Then… Black and Blue 10 power cleans 10 burpees over the bar 5 rounds Option 1: 135/95 Option 2: 95/65

WOD Thu Aug 31, 2017

Partner WOD In teams of 2… 1 lap 150m row 15 wallballs 30 overhead walking lunges (total) 45 double unders AMRAP in 22 minutes Partners take turns doing exercises. While one is working the other is resting. Option 2: 90 single unders instead of double unders

WOD Wed Aug 29, 2017

Part 1: Deadlift 4×3 Short rest. If you want to save it for the workout, do 3×10 light weight good mornings, focusing on hinging at the hip and posterior chain activation. Then… Deadlifts 3/6/9/12/15 Knees to Elbows 4/8/12/16/20 Pushups 5/10/15/20/25 Option 1: 185/125 Option 2: 135/95; hanging knee raises instead of knees to elbows Option more »

Holiday Schedule

On Monday, September 4 (Labor Day) there will be classes at 830am and 4pm. All other classes are cancelled. Happy Labor Day!

WOD Tue Aug 29, 2017

Part 1: Press or Bench Press 4×5 Short rest. Then… 9 shoulder to overhead 12 box jumps 15/12 calorie row or bike (15 men / 12 women) 5 rounds Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95