Posts Categorized: WOD

WOD Fri Sep 29, 2017

Part 1: Deadlift 4×3 Short rest. Then… 10 deadlifts 15 wallballs 3 rounds Begin with 25 toes to bar. End with 500m row. Option 1: 225/155 Option 2: 185/125 Modify the toes to bar by doing hanging knee raises. — Anyone remember this one?

WOD Thu Sep 28, 2017

Part 1: Snatch 1-1-1 Full or power, from the hang or floor. Or use this time to use light weight and practice technique and mobility, including overhead squats. Then… 5 hang power snatches 10 box jumps 1 lap 10 alternating front-rack lunges (total) 20 double unders 2 laps AMRAP in 20 minutes Option 1: 95/65 more »

WOD Wed Sep 27, 2017

Part 1: Press or Bench Press 4×3 Short rest. Or use this time to practice shoulder to overhead technique. Then… Calorie Row or Bike Situps Shoulder to Overhead 3/6/9/12/15/18/21 AMRAP in 14 minutes. Cap of 7 rounds. Option 1: 95/65 Option 2: 75/55 For RX you must reset your rower or bike each round. 84 more »

WOD Tue Sep 26, 2017

Part 1: Power Clean 1-1-1 Then… In 3 minutes, perform: 1 lap kb farmer carry 9 power cleans AMRAP burpees over the bar 4 rounds. Rest 3 minutes between rounds. Your score is the total burpees accomplished. Option 1: 55/35 each arm; 135/95 Option 2: 35/25 each arm; 95/65 Option 1+: 70/45 each arm; 155/105 more »

WOD Mon Sep 25, 2017

Part 1: Back Squat 4×3 Short rest between sets. Focus on technique and speed. Then… Front Squats Pullups 10/20/30 Option 1: 135/95 (10); 115/75 (20); 95/65 (30); all regular pullups Option 2: 115/75 (10); 95/65 (20); 75/55 (30); all regular pullups Option 1+: 155/105 and strict pullups (10); 135/95 and chest to bar pullups (20); more »

WOD Fri Sep 22, 2017

Part 1: Back Squat 3×5 Or do lighter weight and work on mobility. Or work on a squat weakness such as overhead squats. Then… 9 kb swings 12 wallballs 15 situps AMRAP in 15 minutes. Cap of 7 rounds. If you complete 7 rounds, row or bike for max cals in remaining time (up to more »

WOD Thu Sep 21, 2017

Part 1: Bench Press 3×5 Short rest. Then… 25 burpees 25 pullups 25 box jumps 25 burpee pullups 25 burpee box jumps In that order. Option 1+: 10 muscle ups instead of pullups; 10 burpee muscle ups instead of burpee pullups Modify the pullups by doing ring rows. Modify the burpee pullups by doing burpee more »

WOD Wed Sep 20, 2017

Part 1: Clean and Jerk 1-1-1 Or use this time to practice the movements in the workout. Then… 750m row 21 deadlifts 500m row 15 power cleans 250m row 9 clean and jerks Option 1: 135/95 Option 2: 95/65 Option 3: 155/105 or more

No Barbell Class Today

Sorry for the late notice but there will be no Barbell Class tonight (Tuesday). We’re back on track with class on Friday at 5pm. Sorry for any inconvenience.

WOD Tue Sep 19, 2017

Part 1: Front Squat 4×3 Short rest. Then… Back Squats Toes to Bar 3/6/9/12/15/18 AMRAP in 12 minutes. Cap of 6 rounds. Option 1: 115/75 Option 2: 75/55 Option 1+: 135/95 Modify the toes to bar by doing hanging knee raises.

WOD Mon Sep 18, 2017

Part 1: Push Press 4×3 Go heavy, or stay light and practice form and technique. Then… 10 shoulder to overhead 30 double unders 1 lap AMRAP in 12 minutes. Cap of 6 rounds. Option 1: 95/65 Option 2: 75/55; lateral jumps over the barbell instead of DU Option 1+: 115/75; unbroken DU For RX 1+, more »

WOD Fri Sep 15, 2017

Part 1: Clean and Jerk 1-1-1 Part 2: EMOM for 5 minutes 3 touch and go cleans + 2 jerks Focus on form. Then… Clean and Jerks 15/10/5 Pullups 21/15/9 Option 1: 135/95 Option 2: 95/65 Option 1+: full cleans (squat clean thruster ok) Combine options as needed. If you can squat clean, you should more »

WOD Thu Sep 14, 2017

300m row 75 pushups 300m row 100 situps 300m row 125 squats 300m row 150 double unders 300m row Option 2: 250m row; 50 pushups; 75 situps; 100 squats; 300 single unders Combine options as necessary. If all rowers are occupied you may move on to the next exercise and take a rower when one more »

WOD Wed Sep 13, 2017

Part 1: Power Clean or Hang Power Clean 1-1-1 Go heavy, or use this time to practice technique. Then… In 2 minutes, perform: 1 lap 2 hang power cleans AMRAP box jumps 6 rounds. Rest 2 minutes between rounds. Add 2 reps to the hang power cleans in each subsequent round (2/4/6/8/10/12). Your score is more »

WOD Tue Sep 12, 2017

Part 1: Bench Press 5×5 Short rest. Then… Calorie Row or Bike Knees to Elbows Burpees 9/15/21/15/9 AMRAP in 14 minutes. Cap of 5 rounds. Option 2: hanging knee raises

WOD Mon Sep 11, 2017

Part 1: Snatch 1-1-1 Then… Pullups 15/10/5 Power Snatches 30/20/10 Wallballs 45/30/15 AMRAP in 20 minutes. Cap of 3 rounds. Option 1: 75/55; chest to bar pullups Option 2: 45/35 (bar to just below the knee); regular pullups Option 3: 2x ring rows; kb swings; air squats Option 1+: 95/65; strict pullups — Never forget.

WOD Fri Sep 8, 2017

Part 1: Clean and Jerk 1-1-1 Part 2: EMOM for 5 minutes 3 position clean + 2 jerks Focus on form. Then… 5 clean and jerks 7 toes to bar 9 box jumps 6 rounds Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95

WOD Thu Sep 7, 2017

In 3 minutes, perform: 300m row (men) / 250m row (women) 15 wallballs AMRAP double unders 5 rounds. Rest 3 minutes between rounds. Your score is the total AMRAP reps accomplished. Cap of 100 double unders per round. Option 2: single unders (cap of 200 single unders per round) Option 1+: heavy wallball

WOD Wed Sep 6, 2017

Part 1: Press or Bench Press 5×3 Short rest between sets. Then… KB Swings 3/6/9/12/15/18/21 Situps 5/10/15/20/25/30/35 Pushups 3/6/9/12/15/18/21 AMRAP in 15 minutes. Cap of 7 rounds. Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45 — Don’t forget: Yoga with Melina at 930am tomorrow (Wednesday). See you there!

WOD Tue Sep 5, 2017

Part 1: Back Squat 5×3 Short rest between sets. Then… Front Squats 12/9/6/9/12 Calorie Row or Bike 20/15/10/15/20 Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more