Posts Categorized: WOD

WOD Wed Apr 25, 2018

Part 1: barbell warmup Then… In 5 minutes, perform: 400m run (3 laps) 12 shoulder to overhead 12 back rack lunges (alternating r/l) 36 situps AMRAP wallballs 3 rounds. Rest 5 minutes between rounds. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; heavy wallball The barbell should be light; reduce to 45/35 if necessary. more »

WOD Tue Apr 24, 2018

Part 1: Back Squat 3×10 Add weight each set if possible with good form. Then… Calorie Row 25/20/15/10/5 Pullups 20/16/12/8/4 Box Jumps 15/12/9/6/3 Option 1: as above Option 2: ring rows 25/20/15/10/5 Option 1+: chest to bar pullups; jumps required Be mindful if you want to jump. Use the soft box if necessary.

WOD Mon Apr 23, 2018

Part 1: Clean and Jerk 1-1-1 Full or power clean. Then… Clean and Jerks 2/4/6/8/10/12 Burpees Over the Bar 3/6/9/12/15/18 AMRAP in 12 minutes. Cap of 6 rounds. Option 1: 135/95 Option 2: 95/65 Option 1+ 155/105 Then (optional)… In 5 minutes: 500m row 30 dumbbell or kb thrusters (35/25) AMRAP double unders Modify by more »

WOD Fri Apr 20, 2018

Part 1: Deadlift 5/4/3/2/1 Or use this time to work on hamstring flexibility. Then… Double Unders 10/20/30/40/50/60/70 Deadlifts 3/6/9/12/15/18 Pushups 4/8/12/16/20/24 AMRAP in 12 minutes. Cap of 6+70. Option 1: 165/115 Option 2: 115/75 Option 3: 2x single unders Option 1+: 185/125; Ring Dips 2/4/6/8/10/12 Option 1++: Muscle Ups 1/2/3/4/5/6 Combine options as desired. Modify more »

WOD Thu Apr 19, 2018

Part 1: Snatch 1-1-1 If you don’t feel like lifting, use this time to practice a skill or weakness, such as muscle ups, pistols, handstand pushups, etc. Or just get warmed up for the workout. Then… 8 kb snatch (4r/4l) 8 kb box step ups (4r/4l) 8 kb Russian twists (4r/4l) 8 burpees 16 situps more »

WOD Wed Apr 18, 2018

Part 1: Clean 1-1-1 Full or power. Then… 3 power cleans 6 pullups 9 wallballs AMRAP in 18 minutes. Cap of 10 rounds. Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; chest to bar pullups; heavy wallball

WOD Tue Apr 17, 2018

Part 1: Bench Press 3×5 Or go for a new one rep max. Then… Shoulder to Overhead 2/4/6/8/10/15/20 Calorie Row 3/6/9/12/15/25/35 AMRAP in 14 minutes. Cap of 7 rounds. The first 5 rounds of shoulder to overhead (2/4/6/8/10) are strict presses. Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75

WOD Mon Apr 16, 2018

Part 1: Front Squat 3×5 Or go for a new one rep max. Then… Back Squats 3/6/9/12/15/18 Toes to Bar 18/15/12/9/6/3 Option 1: 115/75 Option 2: 95/65 Option 3: 75/55; hanging knee raises Option 1+: 135/95 Then (optional)… 1 minute ski erg cals 30 seconds burpees 1 minute row cals 30 seconds burpees 1 minute more »

Friday 830am Class is On

The 830am class is on. Please drive safely. The hill in front of the gym is slippery so consider parking by the dumpster. Stay tuned for information about the 11/12 and afternoon classes.

WOD Fri Apr 13, 2018

Part 1: Press or Bench Press 4×3 Then… In 3 minutes, perform: 12 bench presses 24 wallballs AMRAP cal row or bike 3 rounds. Rest as desired between rounds. Your score is the total calories accomplished. Option 1: 135/85 Option 2: 95/55 Option 1+ 155/95 —- The weatherman says it will be okay at 530am more »

WOD Thu Apr 12, 2018

Part 1: Deadlift 4×3 Then… Deadlifts 3/6/9/12/15 Box Jumps 5/10/15/20/25 AMRAP in 10 minutes. Cap of 5 rounds. Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155 Then (optional)… 30/25 ski erg cals 30 knees to elbows

WOD Wed Apr 11, 2018

Part 1: Overhead Squat 4×3 If you prefer, do back squats instead, but spend some time working on OHS mobility. Then… 10 overhead squats 30 double unders 5 rounds Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; unbroken DU Modify the OHS by reducing the weight or by using dumbbells. Modify the DU by more »

WOD Tue Apr 10, 2018

Part 1: 500m row or 1000m row All out. Then… 10 burpees 10 kb swings Run to mailbox and back OR 200m row AMRAP in 15 minutes Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45 Sorry but it’s too muddy to run around the building.

WOD Mon Apr 9, 2018

Part 1: Clean and Jerk 1-1-1 Go heavy, or use light weight and practice technique. You may also use this time to warm up the movements in the workout. Then… 45 hand-release pushups 30 power cleans 45 situps 30 front squats 45 pullups 30 shoulder to overhead Option 1: 95/65 Option 2: 75/55 Option 1+: more »

WOD Fri Apr 6, 2018

Part 1: Deadlift 5-4-3-2-1 Add weight each set. If you don’t want to go heavy, use moderate weight and focus on speed. Then… 3 deadlifts 5 toes to bar 7 wallballs 10 rounds Option 1: 225/155 Option 2: 185/125 Option 3: 135/95; hanging knee raises Option 1+: 255/175; heavy wallball Combine options as desired.

WOD Thu Apr 5, 2018

Part 1: Press or Bench Press 3×5 On the last set, go for max reps. Then… Shoulder to Overhead 2/4/6/8/10/12/14 Back-rack Lunges 2/4/6/8/10/12/14 Double Unders 10/20/30/40/50/60/70 AMRAP in 14 minutes. Cap of 7 rounds. Option 1: 95/65 Option 2: 75/55 Option 3: 45/35 Modify the DU by doing 2x single unders. Then (optional)… 1 minute more »

WOD Wed Apr 4, 2018

In 5 minutes, perform: 25 kb swings 30 situps 25 box jumps AMRAP cal row or bike 3 rounds. Rest 5 minutes between rounds. Your score is the total cals accomplished. Option 1: 70/45 Option 2: 55/35 Option 3: 35/25

WOD Tue Apr 3, 2018

Part 1: Back Squat 5×3 Then… Front Squats Pushups Pullups 10-1 Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105; ring dips; chest to bar pullups Option 1++: 3 muscle ups per round instead of dips and pullups Combine options as desired. Modify the pullups by doing ring rows 12-3.