Posts Categorized: WOD

WOD Fri Feb 16, 2018

Part 1: Snatch 1-1-1 Full or power. Focus on form. If overhead squat is an issue for you, spend some time working on mobility. Then… 10 power snatches 20/16 cal row or bike 10 burpee pullups 3 rounds Option 1: 95/65; chest to bar pullups Option 2: 75/55; regular pullups Option 1+: 115/75 or more; more »

WOD Thu Feb 15, 2018

Part 1: Back Squat 5×3 Short rest between sets. Focus on form and speed. Then… 30 wallballs 30 second plank (on elbows) 60 medball Russian twists (total) 30 second plank 30 matador dips 30 second plank 30 kb swings (55/35) 30 second plank 60 walking overhead lunges (total) 30 second plank 30 wallballs Option 1: more »

WOD Wed Feb 14, 2018

Part 1: Deadlift or Double Unders If you want to deadlift, do 4×3. If you want to practice double unders, go for an unbroken PR. Then… 10 deadlifts 20 box jumps 50 double unders 3 rounds Option 1: 185/125 Option 2; 135/95 Option 1+: 225/155 Modify the DU by doing fewer reps or by doing more »

WOD Tue Feb 13, 2018

Part 1: Bench Press 3-5-7-9 Warm up sufficiently, and try to go as heavy as possible, reducing weight in each set. Then… Row 500m/400m/300m/200m/100m Burpees 18/15/12/9/6 Toes to Bar 15/12/9/6/3

WOD Mon Feb 12, 2018

Part 1: Clean and Jerk 1-1-1 Then… 6 clean and jerks 25 pullups 9 clean and jerks 50 pushups 12 clean and jerks 75 situps 15 clean and jerks 100 squats Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 Modify by doing 2x kb swings instead of clean and jerks. Modify by reducing the more »

WOD Fri Feb 9, 2018

Part 1: Overhead Squat 3×3 Go heavy, or stay light and focus on form and mobility. Then… 6 overhead squats 10 pushups 8 front rack lunges (total) (alternate r/l) 24 double unders AMRAP in 14 minutes. Cap of 7 rounds. Option 1: 75/55 Option 2: 45/35 Option 3: 15 air squats; 20 walking lunges; 50 more »

WOD Thu Feb 8, 2018

Part 1: Deadlift 5-4-3-2-1 Add weight each set, if form allows. Then… EMOM, for 10 minutes: 4 deadlifts AMRAP burpees over the bar (even minutes) / situps (odd minutes) Rest 1 minute between rounds. Your score is the total AMRAP reps accomplished. You may begin with the burpees or situps as long as you alternate more »

WOD Wed Feb 7, 2018

Cal Row or Bike 5/10/15/20/25/30/35 Wallballs 3/6/9/12/15/18/21 Toes to Bar 2/4/6/8/10/12/14 AMRAP in 20 minutes. Cap of 7 rounds. Option 2: hanging knee raises Option 1+: heavy walllball

WOD Tue Feb 6, 2018

Part 1: Push Press or Push Jerk 3×1 Go heavy, or practice technique and get warmed up for the workout. Then… 3 strict presses 5 push presses 7 shoulder to overhead 15 box jumps 4 rounds Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75

WOD Mon Feb 5, 2018

Part 1: Clean or Hang Clean 1-1-1 Full or power. Go heavy, or use this time to practice the movements in the workout. Then… Hang Power Cleans Back Squats Pullups 21/18/15 AMRAP in 12 minutes. Cap of 3 rounds. Option 1: 95/65 Option 2: 75/55 Option 3: kb swings; kb goblet squats; ring rows Option more »

Barbell Class Time Change

Barbell Class is moving back to 6pm on Tuesdays and Fridays, starting on Friday February 9.

WOD Fri Feb 2, 2018

Part 1: Snatch 3×1 Full or power, focus on form. Then… KB Swings 30/20/10 Pushups 35/25/15 Toes to Bar 20/15/10 Choose your own kb weight. Option 2: hanging knee raises Option 1+: hang power snatch 20/15/10 instead of kb swings; handstand pushups 20/15/10 instead of pushups Then (optional)… 20 ring rows 30 Russian twists (total) more »

WOD Thu Feb 1, 2018

Part 1: Thruster 1-1-1 Focus on technique and mobility. Only go heavy if good form is maintained. Or use this time to front squat. Then… 20/16 cal row or bike 20 shoulder to overhead 20/16 cals 20 front squats 20/16 cals 20 thrusters 20/16 cals Option 1: 95/65 Option 2: 75/55 Option 3: 45/35 Option more »

WOD Wed Jan 31, 2018

Part 1: Press or Bench Press 5×8 30 seconds rest between sets. Use light to moderate weight and adjust as necessary. Then… Box Jumps 5/10/15/20/25 Situps 10/20/30/40/50 Pullups 5/10/15/20/25 AMRAP in 16 minutes. Cap of 5 rounds. Option 2: ring rows Step ups are encouraged. Jump if you wish, but no rebounding after the round more »

WOD Tue Jan 30, 2018

Part 1: Power Clean 1-1-1 Then… In 11 minutes, perform: 1000m row 30 power cleans AMRAP double unders Cap of 250 double unders. If you get 250, write your time on the board. Option 1: 135/95 Option 2: 95/65 Option 3: 50 kb swings instead of power cleans; single unders (cap of 500) Option 1+: more »

WOD Mon Jan 29, 2018

Part 1: Back Squat 5-4-3-2-1 Add weight each set. Then… Wallballs Burpees 20/10/5/10/20 Choose your own wallball weight. Then (optional)… 25 pullups 20 cals 15 toes to bar Option 2: jumping pullups; hanging knee raises Option 1+: strict pullups

WOD Fri Jan 26, 2018

Part 1: Bench Press or Deadlift 1-1-1 It’s a good day for a PR. Then… 20/16 cal row or bike 20 bench presses 20/16 cal 20 deadlifts 20/16 cal Option 1: 135/85 bench; 185/125 deadlift Option 2: 95/55 bench; 135/95 deadlift Option 1+: 185/115 bench; 255/165 deadlift Combine options and modify weight as desired. Do more »

WOD Thu Jan 25, 2018

Part 1: double under practice/warmup Then… 1 minute max wallballs 1 minute rest 1 minute max situps 1 minute rest 1 minute max double unders 1 minute rest 1 minute max overhead walking lunges 1 minute rest 3 rounds You may perform the exercises in any order, but each round must be the same. Option more »

WOD Wed Jan 24, 2018

Part 1: Clean and Jerk 1-1-1 Part 2: 30 second AMRAP hang power clean Use a light to moderate weight — something that allows you to go the full time unbroken. Focus on form. Then… Clean and Jerk 10/8/6/4/2/1 Toes to Bar 3/6/9/12/15/18 AMRAP in 10 minutes. Cap of 6 rounds. Option 1: 135/95 Option more »

WOD Tue Jan 23, 2018

Part 1: Press 5×3 Or use this time to practice handstand pushups or their modifications, such as pike hspu, handstand holds against the wall, or wallclimbs. Then… 10 pushups 10 box jumps 200m row AMRAP in 15 minutes Option 1+: first 5 rounds are 5 hspu per round instead of 10 pushups; then switch to more »