Posts By: Will

WOD Wed Sep 19, 2018

Part 1: Bench Press 4×5 Then… KB Swings 25/20/15/10/5 Situps 24/21/18/15/12 Burpees 20/16/12/8/4 Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45

WOD Tue Sep 18, 2018

Part 1: Paused Back Squat 4×3 3 second pause at the bottom. Moderate weight. Focus on speed on the way up. If squat form and/or mobility is an issue, omit the pause. Then… 10 front squats 1 lap 10 front rack lunges (alternating r/l) 1 lap 5 rounds Option 1: 95/65 Option 2: 75/55 Option more »

WOD Mon Sep 17, 2018

Part 1: Clean and Jerk 3×1 Go heavy, or use this time to practice form and technique. Then… Open 13.4 Clean and Jerks (135/95) Toes to Bar 3/6/9/12/15/18/21/etc. AMRAP in 7 minutes Option 2: 95/65; hanging knee raises Then (optional)… 15 cals 15 burpees 30 situps 15 burpees 15 cals

WOD Fri Sep 14, 2018

Part 1: Press or Bench Press 5-3-1+ Last set is for max reps. Or use this time to practice push press and push jerk. Then… 1 lap kb farmer’s carry 25 shoulder to overhead 75 double unders 1 lap kb farmer’s carry 20 shoulder to overhead 50 double unders 1 lap kb farmer’s carry 15 more »

WOD Thu Sep 13, 2018

Partner WOD In groups of 2… 5 knees to elbows 7 box jumps 9 kb swings 150m row or 1 lap AMRAP in 22 minutes Partners take turns doing complete rounds. One partner works while the other rests. The full round must be completed before switching. Guy/girl teams can use two kbs. Option 1: 55/35 more »

WOD Wed Sep 12, 2018

Part 1: Front Squat 5-3-1+ Last set is for max reps. Percentages are approximately 75%-80%-85% or more. If front squats are difficult due to wrist or shoulder flexibility, do back squats, but spend time practicing front squat mobility. Then… EMOM, for 10 minutes Back Squat 10-1 AMRAP burpees over the bar Your score is the more »

WOD Tue Sep 11, 2018

Viola 400m run 11 power snatches (95/65) 17 pullups 13 power cleans (95/65) AMRAP in 20 minutes Modify by reducing the weight to 75/55, or modify the snatches by doing kb swings and the cleans by doing kb sumo deadlift high pulls. Modify the pullups by doing ring rows. — We don’t ordinarily do a more »

WOD Mon Sep 10, 2018

Part 1: Deadlift 4×3 Or use this time to practice deadlift form and get warmed up for the workout. Then… Deadlifts 12/10/8/6/4 Situps 24/20/16/12/8 Pushups 20/16/12/8/4 Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155; ring or matador dips 12/10/8/6/4 instead of pushups Then (optional)… Wallballs 21/15/9 Cals (row, bike, or ski) 15/12/9 Pullups 12/9/6 more »

WOD Fri Sep 7, 2018

Part 1: Front Squat or Thruster 4×3 Go heavy, or use this time to practice form or work on mobility. Then… 12 wallballs 25 pullups 12 wallballs 30 burpees 12 wallballs 35/28 cal row (no bike) 12 wallballs 40 situps 12 wallballs Option 1: as written Option 2: 40 ring rows instead of pullups Option more »

WOD Thu Sep 6, 2018

Part 1: Snatch 3×1 Full or power. Part 2: EMOM for 5 minutes 3 position snatch (high hang > hang > floor) Full or power. Focus on form and technique. Then… Power Snatches 21/15/9 Double Unders 75/50/25 Begin AND end with 400m run or 500m row Option 1: 75/55 Option 2: kb swings 30/20/10 instead more »

WOD Wed Sep 5, 2018

Part 1: Handstand Pushups Practice the movement and/or its modifications, such as pike pushups, reduced range of motion, or handstand holds against the wall. Or use this time to practice walking on your hands. Then… Knees to Elbows 2/4/6/8/10/12/14 Pushups 3/6/9/12/15/18/21 Box Jumps 2/4/6/8/10/12/14 AMRAP in 14 minutes. Cap of 7 rounds. Option 1: as more »

WOD Tue Sep 4, 2018

Part 1: barbell warmup Practice and mobilize for the movements in the workout. Then… 15/12 cal row or bike 20 deadlifts 15/12 cals 20 hang power cleans 15/12 cals 20 front squats 15/12 cals 20 shoulder to overhead 15/12 cals Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 Modify the front squats by doing more »

WOD Mon Sep 3, 2018

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 Aug 31, 2018

Part 1: Deadlift 3×5 Then… KB Swings Box Jumps Wallballs 20/16/12/8/4 Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45; heavy wallball

Labor Day Schedule

On Monday, September 3, we will have classes at 830am and 4pm. All other classes are cancelled. Happy Labor Day!

WOD Thu Aug 30, 2018

Part 1: Overhead Squat 4×3 Go heavy, or use this time to practice form and mobility. Then… Overhead Squats 4/6/8/10/12/14 Dips 2/4/6/8/10/12 Situps 5/10/15/20/25/30 AMRAP in 12 minutes. Cap of 6 rounds. Option 1: 95/65; ring dips Option 2: 75/55; matador dips Option 3: 45/35; box dips Option 1+: 115/75 Option 1++: muscle ups 1/2/3/4/5/6 more »

WOD Wed Aug 29, 2018

Part 1: Clean 3×1 Full or power. Then… Laps 3/2/1/1/1/1/1/1/1 Power Cleans 15/9/3/3/3/3/3/3/3 Toes to Bar 18/12/6/6/6/6/6/6/6 AMRAP in 16 minutes. Cap of 9 rounds. Option 1: 95/65 (round of 15); 115/75 (round of 9); 135/95 (rounds of 3) Option 2: 75/55; 95/65; 115/75; hanging knee raises Option 1+: 115/75; 135/95; 165/115 (or more)

WOD Tue Aug 28, 2018

Part 1: Push Press 5/3/1+ Last set is for max reps. Maintain good form and stop 1-2 reps short of failure. Then… 10 shoulder to overhead 15 burpees over the bar 3 rounds Begin and end with 30/25 cal row or bike Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more

WOD Mon Aug 27, 2018

Part 1: Back Squat 5-3-1+ Add weight each set. Last set is for max reps. Goal is 8+ with good form. Then… 9 front squats 12 pullups 15 pushups 5 rounds Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more Modify the front squats by doing 12 kb goblet squats each round. Modify more »

WOD Fri Aug 24, 2018

Part 1: deadlift warmup and double under practice Then… In 2 minutes, perform: Deadlifts 12/10/8/6/4 Double Unders 50/40/30/20/10 AMRAP cal row, bike, or ski 5 rounds. Rest 1 minute between rounds. Your score is the total calories accomplished. Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155; 75/60/45/30/15 double unders Round 1 is 12 DL more »