Posts Categorized: WOD

WOD Mon June 5, 2017

Part 1: Back Squat 3-3-3 You may also use this time to practice hang power cleans. Then… 9 pullups 12 hang power cleans 15 wallballs 5 rounds Option 1: 95/65 Option 2: 75/55 Option 3: jumping pullups; kb swings instead of hang power cleans Option 1+: 115/75; strict pullups (round 1), chest to bar pullups more »

WOD Fri June 2, 2017

Part 1: Front Squat 5-5-5 Or use this time to work on thrusters and/or front-rack mobility. Then… 21 toes to bar 21 front squats 15 toes to bar 15 shoulder to overhead 9 toes to bar 9 thrusters Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more Option 3: 30/20/10 wallballs instead of more »

WOD Thu June 1, 2017

Part 1: Deadlift 5-5-5 Then… KB Swings Burpee Box Jumps 10-1 Option 1: 70/45 Option 2: 55/35 Option 3: 35/25

Austin O’Cilka Hero WOD

On Saturday, June 17, during Open Gym, we will be doing a Hero WOD to honor Austin O’Cilka, son of Jason and Tonja. Details to follow. Save the date.

WOD Wed May 31, 2017

Part 1: Push Press or Push Jerk 3-3-3 Go heavy, or use light weight and focus on technique. Then… Shoulder to Overhead 3/6/9/12/15/18/21 Double Unders 30/30/30/30/30/30/30 Option 1: 95/65 Option 2: 75/55 Option 3: 25 lateral jumps over the barbell instead of DU You may also modify the DU by doing 50 single unders.

WOD Tue May 30, 2017

Part 1: Power Clean 3-3-3 3 rep touch and go. Do single reps if you prefer. Then… 500m row 30 situps 10 power cleans 3 rounds Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 Modify the power cleans by doing 2x kb swings. If all rowers are occupied you may begin your next set more »

WOD Mon May 28, 2017

Murph 1 mile run 100 pullups 200 pushups 300 squats 1 mile run Partition the pullups, pushups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it. Or… BenchFit Murph 5 deadlifts (225/155) 7 bench presses (185/115) 9 back squats (155/105) 10 rounds Begin and end with 3 laps more »

WOD Fri May 26, 2017

Part 1: Clean and Jerk or Snatch 1-1-1 Then… Grace 30 clean and jerks (135/95) Or… Isabel 30 snatches (135/95) Then (optional)… 20 calorie row 20 calorie bike 20 calorie row

WOD Thu May 25, 2017

Part 1: Pause Front Squat 3-3-3-3 3 second pause. Use light to moderate weight and focus on speed and form. Modify by doing back squats. You may also use this time to practice double unders. Then… Wallballs 1/2/3/4/5/6/7/8/9/10 Double Unders 5/10/15/20/25/30/35/40/45/50 Option 2: 2x single unders Option 1+: heavier wallball; unbroken double unders

WOD Wed May 24, 2017

15 pullups 15 box jumps 2 laps 5 rounds Modify the run by rowing 300m per round. Modify the pullups by doing ring rows. If you’re looking for extra work, practice overhead squats and/or double unders.

WOD Tue May 23, 2017

Part 1: Bench Press 20 unbroken Then… Calorie Row or Bike 5/10/15/20/25/30 Pushups 5/10/15/20/25/30 KB Swings 5/10/15/20/25/end AMRAP in 12 minutes. Cap of 5+60. Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45

WOD Mon May 22, 2017

Part 1: Back Squat 20 unbroken Last week. Go big or go home. Then… 15 deadlifts 20 toes to bar 25 burpees 30 situps 70 air squats 30 situps 25 burpees 20 toes to bar 15 deadlifts Option 1: 185/125 Option 2: 135/95; hanging knee raises instead of toes to bar Option 1+: 225/155

WOD Fri May 19, 2017

Part 1: Clean and Jerk 1-1-1 Then… Clean and Jerks 5/10/15 Burpees over the Bar 10/15/20 Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105 Then (optional)… AMRAP unbroken wallballs One set, as many reps as you can get. Unbroken means you can’t stop moving. If the ball touches the ground, you’re done. If you more »

WOD Thu May 18, 2017

10 kb sumo deadlift high pulls 10 pushups 10 knees to elbows 10 kb Russian twists (total) 30 second plank (on elbows) AMRAP in 20 minutes Option 2: hanging knee raises instead of knees to elbows Choose a moderate weight for the kb.

WOD Wed May 17, 2017

Part 1: Bench Press 20 unbroken Then… 15 front squats 20 pullups 25 situps 3 rounds Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more Option 3: 20 ring rows 25 situps 30 air squats 3 rounds

WOD Tue May 16, 2017

Part 1: Power Clean or Deadlift Go heavy, or just get warmed up for the workout. Then… In 5 minutes, perform: 100 double unders 15 power cleans AMRAP calorie row or bike Rest 5 minutes In 4 minutes, perform: 100 double unders 15 hang power cleans AMRAP row or bike Rest 4 minutes In 3 more »

WOD Mon May 15, 2017

Part 1: Back Squat 20 unbroken You know the drill. Two weeks left. Then… Shoulder to Overhead 7/14/21/14/7 Box Jumps 7/14/21/14/7 Laps 1/2/3/2/1 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Modify the run by rowing 150m/300m/450m/300m/150m Be careful jumping on the box after squatting. Step ups are allowed.

WOD Fri May 12, 2017

Part 1: Deadlift 1-1-1 It’s been a while. Let’s see some PRs. If you’re not feeling it, go lighter and work on form. Then… 7 deadlifts 20 box jumps 7 deadlifts 20 ring dips 7 deadlifts 20 hand-release pushups 7 deadlifts 20 burpees 7 deadlifts 20 wallballs Option 1: 185/125 Option 2: 135/95; box dips more »

WOD Thu May 11, 2017

Part 1: 1 mile run Go hard. If you don’t want to run, row 2k. Then… 25 thrusters (45/35) 1 lap 50 situps 1 lap 75 double unders 1 lap 2 rounds Option 2: 150 single unders per round Option 1+: 75/55 (or more) thrusters

WOD Wed May 10, 2017

Part 1: Clean 1-1-1 Full or power. Then… In 1 minute, perform: 3 power cleans 6 burpees AMRAP pullups 9 rounds. Rest 1 minute between rounds. Your score is the total pullups accomplished. Option 1: 135/95 Option 2: 95/65 Option 1+: full cleans; heavier weight if desired; strict pullups (rounds 1-2), chest to bar pullups more »