Posts Categorized: WOD

WOD Mon June 18, 2018

300 (or The Spartan Workout) 25 pullups 50 deadlifts 50 pushups 50 box jumps 50 knees to elbows* 50 kb clean and press (25 per arm) 25 pullups Option 1: 135/95; 35/25 kb Option 2: 95/65; 35/25 kb; situps or hanging knee raises instead of knees to elbows Option 1+: 165/115; 55/35 kb * Technically more »

WOD Fri June 15, 2018

Partner WOD In groups of 2… 15 kb swings 18 situps 9 toes to bar 12 kb lunges (alternating r/l) 1 lap or 150m row AMRAP in 21 minutes Partners take turns doing exercises. One partner works while the other rests. All reps of an exercise must be completed before switching. If desired, one partner more »

WOD Thu June 14, 2018

Part 1: Back Squat 5-5-5+ Max reps on last set. Or use this time to practice handstand pushups and/or double unders. Then… Front Squats 15/12/9/6/3 Pushups 25/20/15/10/5 30 double unders after each round (150 total) Option 1: 115/75 Option 2: 95/65 Option 3: 75/55; 2x single unders Option 1+: 135/95; handstand pushups 15/12/9/6/3 Combine options more »

WOD Wed June 13, 2018

Part 1: Power Clean 3×1 Then… In 1 minute, perform: 10 power cleans AMRAP burpees over the bar / cal row or bike (alternating rounds) 10 rounds. Rest 1 minute between rounds. The power cleans decrease by 1 in each subsequent round. For example: 0:00 to 1:00 — 10 power cleans followed by AMRAP burpees more »

WOD Tue June 12, 2018

Part 1: Deadlift 5-5-5+ Max reps on last set. Then… 1 lap 9 wallballs 9 rounds Option 1+: heavy wallball Modify the run by rowing 150m per round.

WOD Mon June 11, 2018

Part 1: Press or Bench Press 5-5-5+ Last set is for max reps, Wendler style. 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. Then (optional)… In 4 minutes: more »

WOD Fri June 8, 2018

Part 1: Snatch 3×1 Full or power. Part 2: EMOM, for 5 minutes 3 position snatch (high hang > hang > floor) + 2 overhead squats Focus on technique. Modify by omitting the overhead squats. Then… Open 15.1 15 toes to bar 10 deadlifts (115/75) 5 power snatches (115/75) AMRAP in 9 minutes Modify as more »

WOD Thu June 7, 2018

Part 1: Front Squat 5×2 Go heavy, or stay light and focus on speed and technique. Or use this time to practice overhead squats. Then… 21 back squats 9 burpee box jumps 15 back squats 15 burpee box jumps 9 back squats 21 burpee box jumps Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 more »

WOD Wed June 6, 2018

Part 1: Bench Press 4×5 Then… Tabata Tabata cal row or bike Rest 1 minute Tabata situps Rest 1 minute Tabata pullups Rest 1 minute Tabata pushups Option 2: ring rows instead of pullups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes). Rest 1 more »

WOD Tue June 5, 2018

Part 1: Clean and Jerk 3×1 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 1/2 lap 1 clean and jerk AMRAP in 12 minutes Your score is more »

WOD Mon June 4, 2018

Part 1: Back Squat 4×5 Then… Wallballs KB Swings 25/20/15/10/5 Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45; heavy wallball Then (optional)… 1 lap 10 burpees 10 pullups 3 rounds Option 1: chest to bar pullups Option 2: regular pullups Option 3: jumping pullups Option 1+: 5 muscle ups instead of pullups

WOD Fri June 1, 2018

Part 1: Clean or Hang Clean 1-1-1 Go heavy, or just practice the movement and get warmed up for the workout. Then… 9 hang power cleans 20 double unders 12 toes to bar 20 double unders 15 box jumps 20 double unders 4 rounds Option 1: 135/95 Option 2: 95/65 Option 3: 15 kb swings more »

WOD Thu May 31, 2018

Part 1: Squat (back, front, or overhead) 4×3 Focus on technique and mobility. Then… 5 barbell squats 10 burpees over the bar 1 lap AMRAP in 12 minutes. Cap of 6 rounds. Option 1: overhead squats (95/65) Option 2: front squats (115/75) Option 3: back squats (135/95) Option 1+: 2 rounds of each squat variation; more »

WOD Wed May 30, 2018

Part 1: Push Press 3-3-3 Go heavy, or use light weight and practice technique. Or use this time to press or bench press 3×5. Then… 1 lap kb farmer’s carry 20 shoulder to overhead 3 rounds Option 1: 55/35 kbs; 95/65 Option 2: 35/25 kbs; 75/55 Option 1+: 70/45 kbs; 115/75 Then (optional)… In 3 more »

WOD Tue May 29, 2018

Part 1: Deadlift 3×5 Go heavy, or stay light and focus on form and speed. Then… 25/20 cal row or bike 10 deadlifts 25 situps 3 rounds Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155

WOD Mon May 28, 2018

Murph 1 mile run 100 pullups 200 pushups 300 squats 1 mile run Partition the pullups, pushups, and squats as needed. Suggestions are 20 rounds of 5/10/15; 10 rounds of 10/20/30; etc. If you’ve got a twenty pound vest or body armor, wear it. — Classes at 830am and 4pm. Happy Memorial Day!

WOD Fri May 25, 2018

Part 1: Power Clean 1-1-1 Then… Wallballs 25/20/15 Power Cleans 15/10/5 Begin and end with 25/20 cal row, bike, or ski. Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; heavy wallball

WOD Thu May 24, 2018

Part 1: Press or Bench Press 4×3 Or go for a new one rep max. Then… 15 shoulder to overhead (115/75) 20 toes to bar 50 double unders 25 shoulder to overhead (95/65) 30 knees to elbows 75 double unders 35 shoulder to overhead (75/55) 60 situps 100 double unders Option 2: 95/65; 75/55; 45/35 more »

WOD Wed May 23, 2018

Laps 5/4/3/2/1 Row 500m/400m/300m/200m/100m 15 kb swings BETWEEN rounds (60 total) Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45 Modify by omitting the round of 5 laps/500m row; begin with 4 laps/400m row.

WOD Tue May 22, 2018

Part 1: Front Squat 5×3 Then… Back Squats Pullups Burpees over the Bar 5/10/15/20/25 AMRAP in 14 minutes. Cap of 5 rounds. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more