Posts By: Will

WOD Fri Nov 9, 2018

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%) Then… Option 1: 350m row 25 deadlifts 350m row 25 thrusters 350m row A: 185/125 deadlift; 95/65 thrusters B: 135/95 deadlift; 75/55 thrusters Option 2: 350m row 35 kb swings 350m row 35 wallballs 350m row A: 55/35 B: 35/25 —- Normal schedule on more »

WOD Thu Nov 8, 2018

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… 15 hand-release pushups 20 air squats 15 inverted rows or ring rows 20 situps 30 second plank AMRAP in 20 minutes. Cap of 7 rounds. Option 1+: 10 pistols (alternating r/l) instead of air squats Here’s an example of an more »

WOD Wed Nov 7, 2018

Part 1: Power Clean 3×1 Full or power. Then… In 3 minutes, perform: 10 power cleans 15 toes to bar AMRAP cal row or bike 4 rounds. Rest 3 minutes between rounds. Your score is the total calories accomplished. Option 1: 115/75 Option 2: 95/65; hanging knee raises Option 3: 15 kb swings instead of more »

WOD Tue Nov 6, 2018

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… 10 shoulder to overhead 10 burpee box jumps 5 rounds Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; jumps required

WOD Mon Nov 5, 2018

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%) Then… Front Squats 15/12/9/6/3 Double Unders 50/40/30/20/10 Pullups 15/12/9/6/3 Option 1: 95/65 Option 2: 75/55 Option 3: kb goblet squats and ring rows 18/15/12/9/6; 2x single unders Option 1+: 115/75 or more; chest to bar If you want to do barbell squats but more »

WOD Fri Nov 2, 2018

Part 1: Deadlift 3 (70%) – 3 (80%) – 3+ (90%) Part 2: clean and jerk warmup Then… 20 deadlifts 30 pushups 40 situps 15 power cleans 20 pushups 25 situps 10 clean and jerks 10 pushups 10 situps Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 Option 1++: 20 ring dips instead of more »

WOD Thu Nov 1, 2018

Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%) Then… Double Tabata In 4 minutes, perform max reps of each of the following, using a 40 seconds work / 20 seconds rest interval: Jumping Squats Calorie Row or Bike Jumping Lunges (alternating r/l) Knees to Elbows You can do the more »

Barbell Fundamentals Class

On Saturday November 3, beginning at 930am, Coach Fish will be conducting a Barbell Fundamentals class. This is for anyone who wants some additional practice/instruction on the Olympic lifts (clean/jerk and snatch). Coach Fish will help newer members become more proficient with the movements and assist more experienced members with form and technique corrections. We more »

WOD Wed Oct 31, 2018

Part 1: Snatch 3×1 Full or power. If you’re new to weightlifting, or otherwise don’t want to snatch, do cleans instead. Then… 1 lap or 150m row 1 power snatch Add one rep to the snatches in each subsequent round. AMRAP in 16 minutes. Cap of 8 + the run/row. Option 1: 95/65 Option 2: more »

WOD Tue Oct 30, 2018

Part 1: Press or Bench Press 3 (70%) – 3 (80%) – 3+ (90%) Then… Pullups Box Jumps Shoulder to Overhead 3/6/9/12/15/18 AMRAP in 14 minutes. Cap of 6 rounds. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Modify the pullups by jumping or by doing ring rows. For those who track their workouts, more »

WOD Mon Oct 29, 2018

Part 1: Back Squat 3 (70%) – 3 (80%) – 3+ (90%) Stop a rep or two short of failure on the 3+ set this week. Then… Wallballs 30/20/10 Burpees 10/20/30 Option 1+: heavy wallball Then (optional)… KB Swings Situps Pullups 21/15/9 Option 1: 55/35 Option 2: 35/25; ring rows or jumping pullups Option 1+: more »

WOD Fri Oct 26, 2018

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%) Stop a couple reps short of failure on the 5+ set. Then… Deadlifts 18/12/6 Toes to Bar 21/15/9 Cals 24/18/12 (men); 21/15/9 (women) Option 1: 185/125 Option 2: 135/95; hanging knee raises Option 1+: 225/155

WOD Thu Oct 25, 2018

Part 1: Bench Press 5 (65%) – 5 (75%) – 5+ (85%) Same drill as Monday. Then… 400m run or 500m row 45 pushups 400m run or 500m row 60 wallballs 400m run or 500m row 75 situps Option 2: 30 pushups; 45 wallballs; 60 situps Option 1+: 60 pushups; 75 wallballs; 90 situps

WOD Wed Oct 24, 2018

Skill Work: kipping pullups and double unders If kipping pullups are new to you, begin with the kipping swing. See the video below. Then… Pullups Burpees 1/2/3/4/5/6/7/8/9/10/11/12 20 double unders after each round AMRAP in 20 minutes. Cap of 12 rounds. Option 2: ring rows instead of pullups; 40 single unders Option 1+: unbroken DU

WOD Tue Oct 23, 2018

Part 1: Press 5 (65%) – 5 (75%) – 5+ (85%) Same drill as yesterday as far as establishing training max and calculating percentages. Part 2: clean and jerk warmup Then… Box Jumps 21/15/9/7/5/3/1 Clean and Jerks 15/10/5/4/3/2/1 Option 1: 95/65 (round of 15); 115/75 (round of 10); 135/95 (round of 5/4/3/2/1) Option 2: 75/55; more »

WOD Mon Oct 22, 2018

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%) First, calculate your training max by reducing your number from last week by 10%. If you squatted 300, your new training max is 270. Second, calculate the percentages above based on the new training max. Using the example above, if your tested max more »

WOD Fri Oct 19, 2018

Part 1: establish a training max deadlift If you missed back squat, press, or bench press, try to get that done too. Then… Deadlifts 5/10/15/10/5 Wallballs 10/15/20/15/10 Double Unders 15/30/45/30/15 Option 1: 185/125 Option 2: 135/95; 2x single unders Option 1+: 225/155; heavy wallball

WOD Thu Oct 18, 2018

Part 1: establish training max press or bench press If you benched on Tuesday, press today. If you pressed on Tuesday, bench today. Then… 2 laps or 300m row 10 toes to bar 10 box jumps AMRAP in 20 minutes. Cap of 6 rounds. Option 2: hanging knee raises Option 1+: 3 laps instead of more »

WOD Wed Oct 17, 2018

Part 1: Clean 3×1 Full or power. Go heavy or stay light and focus on technique. Then… 20 burpees over the bar 15 power cleans 20 burpees over the bar 15 power cleans 20 burpees over the bar Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more; full cleans Combine options as desired. more »

WOD Tue Oct 16, 2018

Part 1: establish training max press or bench press Same concept as yesterday. Then… 15 situps 10/8 cal row or bike 5 shoulder to overhead AMRAP in 12 minutes. Cap of 10 rounds. Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95