Posts By: Will

Holiday Schedule (Update!)

There will be a class at 530am tomorrow, in addition to classes at 830am and 4pm. All other classes are cancelled. Happy Labor Day!

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

WOD Mon Aug 28, 2017

Part 1: Back Squat 3×10 A little heavier than last week if possible with good form. Then… Helen 400m run (3 laps) 21 kb swings (55/35) 12 pullups 3 rounds Then… 30 Russian twists (20/14) (total) 25 situps 30 mountain climbers (total) 3 rounds

WOD Fri Aug 25, 2017

Part 1: Snatch and/or Overhead Squat 1-1-1 Full snatch if you can. Otherwise, work on power snatches and OHS mobility. Then… 10 power snatches 25 double unders 15 overhead squats 35 double unders 3 rounds Option 1: 95/65 Option 2: 75/55 Option 3: front squats instead of OHS; 2x single unders instead of DU Option more »

WOD Thu Aug 24, 2017

Part 1: Handstand Pushups Practice the movement or its modifications, such as handstand holds, pike pushups with feet on a box, and wall climbs. If you’re comfortable with handstand pushups, work on kipping, or handstand walks, or lift. Deadlift 5×5 is a suggestion. Then… 3 handstand pushups 5 burpee box jumps 7 toes to bar more »

WOD Wed Aug 23, 2017

Part 1: Power Clean 1-1-1 Part 2: EMOM, for 5 minutes 3 touch-and-go power cleans Heavy or light, focus on form. Then… 45/40 calorie row or bike (45 men / 40 women) 30 power cleans 45/40 calorie row or bike AMRAP burpees AMRAP in 10 minutes Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 more »

WOD Tue Aug 22, 2017

Part 1: Bench Press 5×3 Short rest between sets. Then… Shoulder to Overhead 20/16/12/8/4 Alternating Back Rack Lunges 20/16/12/8/4 (total) Laps 1/2/3/2/1 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75

WOD Mon Aug 21, 2017

Part 1: Back Squat 3×10 Add weight each set if possible. Then… 40 wallballs 30 pullups 40 pushups 50 situps 40 kb swings 20 wallballs 15 pullups 20 pushups 25 situps 20 kb swings Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45

WOD Fri Aug 18, 2017

Part 1: Power Clean 1-1-1 Or go light and practice technique. Then… Power Cleans 1/3/5/7/9/11 Toes to Bar 3/6/9/12/15/18 Wallballs 5/10/15/20/25/30 AMRAP in 12 minutes. Cap of 6 rounds. Option 1: 135/95 Option 2: 95/65 Option 1+: 165/115 or more

WOD Thu Aug 17, 2017

In 4 minutes, perform: 3 laps AMRAP 1) box jumps; 2) pushups; 3) situps; 4) calorie row; 5) calorie bike 5 rounds. Rest 1 minute between rounds. Each round you perform one of the exercises. They can be done in any order, as long as you do one round of each. Coordinate with others to more »

WOD Wed Aug 16, 2017

Part 1: Clean and Jerk or Snatch 1-1-1 Go heavy, or stay light and practice technique. Part 2: EMOM, for 5 minutes 3 position snatch + 2 overhead squats Or… 3 position clean + 2 jerks Focus on form. Then… 21 shoulder to overhead 21 burpees over the bar 15 hang to overhead 15 burpees more »

WOD Tue Aug 15, 2017

Part 1: Deadlift 4×3 Short rest between sets. Then… Calorie Row or Bike 5/10/15/20/25/30 Double Unders 20/40/60/80/100 Deadlifts 3/6/9/12/15 AMRAP in 14 minutes. Cap of 5+30. Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155 Modify the DU by doing 2x single unders.

WOD Mon Aug 14, 2017

Part 1: Front Squat 5×3 Short rest. Focus on form and speed. Add a 2 second pause if desired. Then… 15 back squats 15 pullups 4 rounds Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more Modify the pullups by doing ring rows.

WOD Fri Aug 11, 2017

20 bench presses 1 lap kb farmer carry 35 calorie bike 1 lap kb farmer carry 50 pushups Option 1: bodyweight bench (men) / .75 bodyweight bench (women); 70/45 kb (each arm) Option 2: .8 bw (men) / .6 bw (women); 55/35 kb (each arm) Do in heats or stagger start so that everyone has more »