Posts Categorized: WOD

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 »

WOD Thu Aug 10, 2017

Part 1: double under practice Go for a consecutive PR or just practice technique and efficiency. Then… 10 wallballs 10 toes to bar 50 double unders 10 wallballs 20 situps 100 single unders AMRAP in 20 minutes Modify the toes to bar by doing hanging knee raises. Modify the DU by doing fewer reps. Option more »

WOD Wed Aug 9, 2017

Part 1: Clean and Jerk, Clean, or Power Clean 1-1-1 Then… 21 deadlifts 21 box jumps 15 power cleans 15 box jumps 9 clean and jerks 9 box jumps Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 or more; box jump overs instead of box jumps (jumping required but you may step down) Use more »

WOD Tue Aug 8, 2017

Part 1: Press or Bench Press 5×3 Short rest. Then… Shoulder to Overhead Pullups 1-10 1 lap AFTER each round (10 total) Cap of 15 minutes Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more; chest to bar pullups Modify the run by rowing 150m per round

WOD Mon Aug 7, 2017

Part 1: Pause Back Squat 3×3 3 second pause at the bottom. Strive for perfect form. If mobility is an issue, reduce the weight AND the range of motion, as necessary. Then… In 5 minutes, perform: 30/25 calorie row (30 men / 25 women) 20 front squats AMRAP burpees over the bar Rest 5 minutes more »

WOD Fri Aug 4, 2017

Part 1: Snatch and/or Overhead Squat 1-1-1 Part 2: EMOM, for 5 minutes: 3 position snatch + 2 overhead squats As heavy as possible and desired, with the focus on form and technique. Omit the OHS if flexibility is a problem. Then… 7 power snatches 5 overhead squats 3 strict pullups AMRAP in 10 minutes more »

WOD Thu Aug 3, 2017

Part 1: run 1 mile If you don’t want to run, row 2k instead. Then… Laps 3/2/1 Knees to Elbows 21/14/7 Box Jumps 21/14/7 Then (optional)… 200 mountain climbers (total) 200 flutter kicks (total) In that order.

WOD Wed Aug 2, 2017

Part 1: Back Squat 5×3 Short rest between sets. Then… 15 burpees over the bar 20 wallballs 15 deadlifts 15 burpees over the bar 20 wallballs 20 hang power cleans 15 burpees over the bar 20 wallballs 25 shoulder to overhead Option 1: 185/125 (deadlift); 135/95 (hpc); 95/65 (sto) Option 2: 135/95; 95/65; 75/55 Option more »

WOD Tue Aug 1, 2017

Part 1: Press or Bench Press 5×5 Short rest. Then… Calorie Row or Bike 5/10/15/20/25/30 Double Unders 20/40/60/80/100 Situps 5/10/15/20/25/30 AMRAP in 15 minutes. Cap of 6 rounds. Option 2: 10/20/30/40/50 double unders Option 3: 2x single unders

WOD Mon July 31, 2017

Part 1: Clean 1-1-1 Full or power. Then… In 4 minutes, perform: 12 power cleans AMRAP rounds/reps of Cindy 3 rounds. Rest 1 minute between rounds. Your score is the total Cindy reps accomplished. One full round is 30 reps. Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 or more; chest to bar pullups

WOD Fri July 28, 2017

Part 1: Front Squat 5×3 No more than 90 seconds rest between sets. If you want to save it for the workout, focus on mobility and form with some lightweight pause back or front squats. Then… 15 front squats 20 toes to bar 100 double unders 20 toes to bar 15 front squats Option 1: more »

WOD Thu July 27, 2016

Part 1: Snatch 1-1-1 Full or power. Then… 15 power snatches 25 situps 2 laps 5 rounds 20 minute time cap Option 1: 75/55 Option 2: kb swings instead of power snatches

WOD Wed July 26, 2017

Part 1: Press or Bench Press 5×5 No more than 90 seconds rest between sets. Then… Shoulder to Overhead Burpee Box Jumps 3/6/9/12/15/18 AMRAP in 12 minutes. Cap of 6 rounds. If you get 6 rounds, write your time on the board. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more

WOD Tue July 25, 2017

Part 1: Deadlift 5×3 No more than 90 seconds rest. Focus on form and speed. You may also use the time to get warmed up for the workout. Then… In 2 minutes, perform: 7 deadlifts 15 pushups 25 calories row or bike AMRAP burpees 5 rounds. Rest 2 minutes between rounds. Option 1: 185/125 Option more »

WOD Mon July 24, 2017

Part 1: Back Squat 5×5 No more than 90 seconds rest between sets. Add 5-10lbs from last week’s weight, OR do the same weight as last week but make it faster and/or prettier. Strive for perfect form. See below. Then… KB Swings Wallballs Pullups 21/15/9 Option 1: 55/35 Option 2: 35/25 Option 1+: 70/55; chest more »

WOD Fri July 21, 2017

Part 1: Front Squat or Deadlift 4×5 90 seconds rest. Then… 10 strict pullups 15 deadlifts 20 burpees over the bar 50 wallballs 20 burpees over the bar 15 deadlifts 10 strict pullups You must also perform 1 lap kb farmer carry at some point. Option 1: 185/125; 55/35 kb Option 2: 135/95; kipping pullups; more »