Posts By: Will

WOD Tue Apr 23, 2019

Part 1: 1 mile run or 2k row Or if you’d rather lift: Deadlift 4×5 Then… KB Swings Burpees 3/6/9/12/15/18 Run 1 lap or row 150m after each round Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45

WOD Mon Apr 22, 2019

Angie 100 pullups 100 pushups 100 situps 100 squats Modify as follows: — straight through but only 50 reps per exercise (half Angie) — 20 rounds of 5 reps per exercise (full Angie in rounds) — 10 rounds of 10 reps per exercise (full Angie in rounds) — 10 rounds of 5 reps per exercise more »

WOD Fri Apr 19, 2019

Part 1: Thrusters Go heavy, or just practice form and mobility. Or do overhead squats. Then… Thrusters Pullups 30/20/10 Option 1: 75/55 Option 2: 45/35; ring rows Then (optional)… 3 laps run 2 laps kb farmer carry with 1 kb 1 lap kb farmer carry with 2 kbs Exercises may be performed in any order. more »

WOD Thu Apr 18, 2019

Part 1: short barbell warmup Get ready for the workout. Then… 16 bench presses (135/85) 22 box jumps 27/21 cal row or bike 22 burpees over the bar 16 deadlifts (185/125) 2 rounds. Rest as desired between rounds (no more than 10 mins). Second round is reversed order. Time each round separately. Record both times more »

WOD Wed Apr 17, 2019

Part 1: Front Squat 3×1 PR attempts are encouraged but as always, focus on form. Or use this time to practice mobility. Then… Back Squats 3/6/9/12/15 Pushups 5/10/15/20/25 Situps 10/20/30/40/50 AMRAP in 16 minutes. Cap of 5 rounds. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more; handstand pushups 3/6/9/12/15 Modify HSPU by more »

WOD Tue Apr 16, 2019

Part 1: Push Press 4×3 Go heavy, or use this time to practice push press and push jerk. Then… 10 shoulder to overhead 25 double unders 10 back-rack lunges 25 double unders 5 rounds Option 1: 95/65 Option 2: 75/55; 2x single unders Option 1+: 115/75

WOD Mon Apr 15, 2019

Open 14.4 60 calorie row 50 toes to bar 40 wallballs 30 power cleans (135/95) 20 muscle ups AMRAP in 14 minutes Option 2: 115/75; strict pullups instead of muscle ups Option 3: 95/65; hanging knee raises; 40 kb swings instead of cleans; 35 ring rows instead of muscle ups

WOD Fri Apr 12, 2019

Part 1: Thruster 3-3-3 No need to go heavy. You may use this time to just practice form and mobility. Then… 9 thrusters 9 pullups 5 rounds Option 1: 95/65 Option 2: 75/55 Modify the thrusters by using dumbbells or kettlebells. Modify the pullups by jumping. Then (optional)… 7 burpees over the rower 13 situps more »

WOD Thu Apr 11, 2019

10 kb swings 10 pushups 10 kb sdhp 20 double unders 10 kb Russian twists (total) 30 second plank (on elbows) AMRAP in 20 minutes Choose your own kb weight. Option 2: 2x single unders; box pushups — Regular schedule on Thursday. Drive safely!

WOD Wed Apr 10, 2019

Part 1: Power Clean 3×3 Touch and go. Or do 3 position clean. Or use light weight and practice technique. Then… In 2 minutes: 6 power cleans 12 wallballs AMRAP cal row, bike, or ski 5 rounds. Rest 2 minutes between rounds. Your score is the total cals. Option 1: 135/95 Option 2: 95/65 Option more »

WOD Tue Apr 9, 2019

Part 1: Bench Press 4×5 Then… 7 pullups 7 burpees 7 knees to elbows 7 box jumps 6 rounds Option 2: jumping pullups or ring rows; hanging knee raises Option 1+: chest to bar pullups Option 1++: strict pullups Beware of torn hands if you do chest to bar pullups.

WOD Mon Apr 8, 2019

Part 1: Back Squat 4×5 Or use this time to warm up the barbell movements in the workout. Then… 100 air squats 30 deadlifts 75 situps 30 shoulder to overhead 400m run or 500m row Option 1: 185/125 (DL); 115/75 (STO) Option 2: 135/95 (DL); 95/65 (STO) Option 1+: 225/155 (DL); 135/95 (STO); 135 squats; more »

WOD Fri Apr 5, 2019

Back by popular demand, Franish Fridays! — Part 1: Thruster 1-1-1 No need to go heavy. You may use this time to just practice form and mobility. Then… 5 thrusters 5 pullups 9 rounds Option 1: 95/65 Option 2: 75/55 Option 3: dumbbell thrusters; jumping pullups Then (optional)… 7 burpees Run to the mailbox and more »

WOD Thu Apr 4, 2019

Part 1: bench press max reps unbroken 2 sets. Your score is total reps accomplished. Option 1: 135/85 Option 2: 95/55 Option 1+: 155/105 Then… Double Tabata In 4 minutes, perform max reps of each of the following, using a 40 seconds work / 20 seconds rest interval: Pushups Cal Row or Bike Situps Double more »

WOD Wed Apr 3, 2019

Part 1: Clean and Jerk 3×1 Go heavy, or just get warmed up. Then… Partner WOD In teams of two, perform 3 clean and jerks 5 toes to bar 7 box jumps Partners take turns doing complete rounds. While one partner works the other rests. AMRAP in 22 minutes. Cap of 22 rounds. Option 2: more »

WOD Tue Apr 3, 2019

Part 1: Back Squat 3×7 Then… Wallballs Burpees 1-12 AMRAP in 12 minutes. Cap of 12 rounds. Option 1+: heavy wallball

WOD Mon Apr 1, 2019

Part 1: Helen on a Boat 500m row 21 kb swings (55/35) 12 pullups 3 rounds Part 2: 30 Russian twists (20/14) (total) 20 situps 30 mountain climbers (total) 3 rounds Part 3 (optional): Back Squats Burpees 15/10/5 Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 or more

WOD Fri Mar 29, 2019

Part 1: Power Clean 3×1 Focus on form and technique. Then… 6 power cleans 20 burpees over the bar 6 power cleans 15 toes to bar 6 power cleans 45 situps 6 power cleans 15 toes to bar 6 power cleans 20 burpees over the bar 6 power cleans Option 1: 135/95 Option 2: 95/65 more »

WOD Thu Mar 28, 2019

Part 1: Bench Press 4×3 Then… 10 shoulder to overhead 9 wallballs 8 pullups 10 back-rack lunges (alternating r/l) 9 wallballs 8 pullups AMRAP in 14 minutes. Cap of 4 rounds. Option 1: 75/55 Option 2: 45/35; ring rows Option 1+: 95/65 or more

WOD Wed Mar 27, 2019

In 20 minutes, perform: 1 mile run or 2k row Followed by: KB Swings 10/15/20/25 Double Unders 20/40/60/80 Cap of 4 rounds. If you finish before 20 minutes, your score is your time. If not, your score is the rounds/reps completed. Option 1: 55/35 Option 2: 35/25; 2x single unders Option 1+: 70/45