Posts By: Will

WOD Tue Apr 4, 2017

Part 1: Bench Press 3 (70%) – 3 (80%) 3+ (90%) Then… 20 strict presses 25 burpees over the bar 45 calorie row 20 burpees over the bar 25 shoulder to overhead Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 25 burpee penalty if you do Option 1+ but get beat by anyone who more »

WOD Mon Apr 3, 2017

Part 1: Back Squat 3 (70%) – 3 (80%) 3+ (90%) Hustle through the squats so the pullup bars are available. Then… Wallballs Situps Pullups 21/18/15/12/9/6/3 Option 1+: heavy wallball; GHD situps 14/12/10/8/6/4/2 instead of regular situps. Talk to the trainer before doing GHD situps.

WOD Fri Mar 31, 2017

Part 1: Bench Press 5 (65%) – 5 (75%) – 5+ (85%) Add 5 lbs to your training max. Then… Front Squats 21/15/9 Double Unders 75/50/25 Calorie Row 21/15/9 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more Then (optional)… 25 strict pullups in fewest sets possible Modify by doing jumping pullups with more »

WOD Thu Mar 30, 2017

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%) Then… 4 deadlifts 6 box jumps 9 pushups 12 situps 9 rounds Option 1: 225/155 Option 2: 165/115 Option 1+: 245/165 or more Option 1++: 3 muscle ups instead of pushups Modify the deadlifts by doing 6 kb sdhp.

WOD Wed Mar 29, 2017

Part 1: Snatch 1-1-1 Full or power. Part 2: EMOM, for 5 minutes 3 position snatch (high hang > hang > floor) + 2 overhead squats Omit the overhead squats if necessary. Then… Hang Power Snatch 10-1 Wallballs 11-2 Option 1: 95/65 Option 2: 75/55 Option 3: kb swings (11-2) instead of hang power snatch

WOD Tue Mar 28, 2017

Part 1: Press 5 (65%) – 5 (75%) – 5+ (85%) Add 5 lbs to your training max. Then… In 2 minutes, perform: 9 burpee > pullup > toes to bar AMRAP calorie row or bike 5 rounds. Rest 2 minutes between rounds. Your score is the total calories. Option 2: jumping pullups; hanging knee more »

WOD Mon Mar 27, 2017

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%) Add 10 lbs to your training max. Then… 15 clean and jerks 3 laps 10 clean and jerks 2 laps 5 clean and jerks 1 lap 4 clean and jerks 1/2 (.5) lap 3 clean and jerks 1/2 lap 2 clean and jerks more »

Post-Open BBQ

Don’t forget about the BBQ tomorrow starting after the Open WOD is done. Everyone is invited, even if you didn’t do the Open. Hope to see you there!

WOD Fri Mar 24, 2017

Open 17.5 9 thrusters 35 double unders 10 rounds Men rx: 95 Women rx: 65 Men scaled: 65; single unders Women scaled: 45; single unders — Thank you to those who brought in dumbbells. Looks like we won’t need them anymore so you’re free to take them back, but we are extremely grateful for bringing more »

Barbell Club

Barbell Club will be back in action starting next Friday, March 31, at 6pm. Thanks for bearing with us during the Open!

WOD Thu Mar 23, 2017

Part 1: Athlete’s Choice Work on a lift (snatch, overhead squat are suggestions) or a skill (kipping, double unders, muscle ups). Talk to the trainer. Then… 6 ___________ 8 ___________ 10 __________ 12 __________ 14 __________ Fill in the blanks with the following exercises: KB Swings Toes to Bar Russian Twists (total) Walking Lunges (total) more »

WOD Wed Mar 22, 2017

20 bench presses 750m row 15 bench presses 500m row 10 bench presses 250m row In that order. Option 1: 135/85 Option 2: 95/55 Option 1+: 155/95 or more 12 minute time cap. Choose a weight that will allow you to finish in time. Weather permitting, you may run (5 laps/3 laps/1 lap) instead of more »

WOD Tue Mar 21, 2017

Part 1: Hang Clean 1-1-1 Go heavy, or use light weight and practice technique. Then… Hang Power Cleans Pullups Shoulder to Overhead Box Jumps 2/4/6/8/10/12 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more

WOD Mon Mar 20, 2017

Part 1: Pause Front Squat 3-3-3 2-3 second pause at the bottom. Use light weight. Focus on speed and explosiveness. You may also use this time to practice double unders, which are likely coming in 17.5. Then… 9 burpees 12 situps 15 squats 36 double unders AMRAP in 15 minutes You must also bike 30 more »

WOD Fri Mar 17, 2017

Open 17.4 55 deadlifts (225/155) 55 wallballs (20/14 to 10’/9′) 55 calorie row 55 handstand pushups AMRAP in 13 minutes 17.4 Scaled 55 deadlifts (135/95) 55 wallballs (20/14 to 10’/9′) 55 calorie row 55 hand-release pushups AMRAP in 13 minutes Option 3 (for those not doing the Open)… 6 deadlifts 8 wallballs 10 calories 12 more »

WOD Thu Mar 16, 2017

Part 1: Bench Press or Press 5 (75%) – 3 (85%) – 1+ (95%) Then… 15 pushups 10 power cleans 10 box jumps 15 pushups 10 power cleans 10 box jumps 15 pushups 10 power cleans 10 box jumps 15 pushups Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105

WOD Wed Mar 15, 2017

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%) Then… Wallballs 35/25/15 Laps 3/2/1 Double Unders 75/50/25 You may row 450/300/150 instead of running if you want. Modify the DU by doing 2x single unders.

WOD Tue Mar 14, 2017

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… 6 burpees 9 pullups 12 kb swings 15 situps AMRAP in 16 minutes Modify the pullups by doing ring rows. Choose your own kb weight. It should be light to moderate weight. 10 cal (bike) penalty for any set of more »

WOD Mon Mar 13, 2017

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%) Then… 15 calories row or bike 25 front squats 15 calories 25 shoulder to overhead 15 calories 25 thrusters AMRAP calories AMRAP in 10 minutes Youw score is the total calories rowed in the last segment. Option 1: 95/65 Option 2: 75/55 Option more »

WOD Fri Mar 10, 2017

Open 17.3 RX: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups more »