Posts Categorized: WOD

WOD Thu Mar 9, 2017

Part 1: Overhead Squat 1-1-1 Go heavy, or just practice form and mobility. Then… 20 overhead squats 40 double unders 15 overhead squats 30 double unders 10 overhead squats 20 double unders 5 overhead squats 10 double unders Option 1: 75/55; 50 regular situps at some point during the WOD Option 2: 45/35; 50 regular more »

WOD Wed Mar 8, 2017

Part 1: Deadlift 3 (70%) – 3 (80%) 3+ (90%) Then… 8 deadlifts 10 burpees over the bar 12 calories row or bike 5 rounds Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155

WOD Tue Mar 7, 2017

Part 1: Press or Bench Press 3 (70%) – 3 (80%) 3+ (90%) Then… Pullups 3/6/9/12/15/18/21 Hand-Release Pushups 3/6/9/12/15/18/21 Box Jumps 3/6/9/12/15/18/end AMRAP in 15 minutes. Cap of 6+42 (don’t do the last set of box jumps). If you get the cap, record your time on the board.

WOD Mon Mar 6, 2017

Part 1: Back Squat 3 (70%) – 3 (80%) 3+ (90%) Then… Back Squats 21/15/9 Shoulder to Overhead 21/15/9 Wallballs 9/15/21 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; heavy wallball Then (optional)… 25 pullups 25 kb swings 25 calories In that order. Modify the pullups by doing jumping pullups.

WOD Fri Mar 3, 2017

Open 17.2 RX Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells, more »

Point System for the Intramural Open

Now that submissions are finally closed, we can calculate the Week 1 results. That will be posted tomorrow. In the meantime, here’s the scoring system: Weekly points: 1 point for completing the WOD/submitting a score 1 point for a PR of any sort 5 points for 1st: 1) male RX, 2) female RX, 3) male more »

WOD Thu Mar 2, 2017

Part 1: Press or Bench Press 5 (65%) – 5 (75%) – 5+ (85%) Whatever you didn’t do on Tuesday. Add 5 lbs to your training max. You may also use this time to work on mobility. Then… 75 situps 60 kb swings 45 box jumps 30 burpees In that order. Option 2: reduce reps more »

WOD Wed Mar 1, 2017

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%) Add 10 lbs to your training max. If your hamstrings are still demolished from 17.1, use this time to work on mobility. Then… Calorie Row or Bike 5/10/15/20/25 Wallballs 5/10/15/20/25 Toes to Bar 5/10/15/20/end AMRAP in 16 minutes. Cap of 5+50. Option 2: AMRAP more »

WOD Tue Feb 28, 2017

Part 1: Press or Bench Press 5 (65%) – 5 (75%) – 5+ (85%) Add 5 lbs to your training max. Then… EMOM, for 10 minutes: 10-1 shoulder to overhead AMRAP pullups/double unders (alternating rounds) Rest 30 seconds between rounds Record two scores: 1) total number of pullups, and 2) total number of double unders more »

WOD Mon Feb 27, 2017

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%) Add 10 lbs to your Training Max. Recalculate percentages above based on new Training Max. Then… Front Squats Ring Dips 3/5/7/9/11/13/15 AMRAP in 10 minutes. Cap of 7 rounds. Option 1: 95/65 Option 2: 75/55; Pushups 3/6/9/12/15/18/21 instead of dips Option 1+: 115/75 more »

WOD Fri Feb 24, 2017

Open 17.1 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs For time. 20 minute cap. Men’s RX: 50; 24″ (jumps required) Women’s RX: 35; 20″ (jumps required) Men’s more »

Open Schedule

Just a reminder that on Friday night we will be doing the Open WOD at 6pm. Everyone is invited to do the workout or just cheer on those who do. Then on Saturday we will do the same, beginning at 9am. Open gym is cancelled but the small gym will be available for those who more »

WOD Thu Feb 23, 2017

Part 1: Athlete’s Choice Pick a lift (squat, deadlift, bench press) and do 3×10. Or spend this time working on a weakness (overhead squat, double unders, etc.). Or do a benchmark row or bike. Then… 15 deadlifts 25 wallballs 15 bench presses 25 burpees Option 1: 185/125 (deadlift); 135/85 (bench press) Option 2: 135/95 (deadlift); more »

WOD Wed Feb 22, 2017

Partner WOD 5 box jumps 7 calorie row 9 pushups 11 situps AMRAP in 20 minutes Partners take turns doing full rounds. While one partner is working, the other is resting.

WOD Tue Feb 21, 2017

Part 1: Clean and Jerk 1-1-1 Part 2: EMOM, for 5 minutes: 3 position clean (high hang > hang > floor) + 2 jerks Focus on form. Then… Clean and Jerks 9/15/21 Pullups 10/20/30 Option 1: 185/125 (round of 9), 155/105 (round of 15), 135/95 (round of 21); strict pullups (10), chest to bar (20), more »

WOD Mon Feb 20, 2017

WashtingTON Back Squat 2000 lbs 400m run or 500m row 4 rounds You can use whatever weight you want for the squats, but all reps must be at the same weight. For instance, you can do 10 reps of 200lbs, or 20 reps of 100lbs, or anything else as long as you get to 2000lbs. more »

WOD Fri Feb 17, 2017

Part 1: Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… 38 power cleans 38 burpees 38 front squats 38 pullups 38 shoulder to overhead 38 cals bike or row Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 Happy birthday J-Dub!

WOD Thu Feb 16, 2017

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%) Then… 1 lap 45 pushups 2 laps 60 walking overhead lunges (20/14) (total) 3 laps 75 situps 2 laps 90 Russian twists (20/14) total 1 lap If it’s cold and/or dark, row 150m for each lap. Modify by reducing the reps to 30/45/60/75.

WOD Wed Feb 15, 2017

Part 1: Snatch 1-1-1 Part 2: EMOM, for 5 minutes 3 position snatch (high hang > hang > floor) + 2 overhead squats Full or power. Focus on technique. Omit the OHS if desired. Then… Power Snatches 4/6/8/10/12 Toes to Bar 4/8/12/16/20 Double Unders 15/30/45/60/75 AMRAP in 12 minutes. Cap of 5 rounds. Option 1: more »

WOD Tue Feb 14, 2017

Part 1: Press 5 (75%) – 3 (85%) – 1+ (95%) Then… 15 bench presses 20 box jumps 25 calorie row Perform 2 or 3 times. Record your SLOWEST time on the board Option 1: 135/85 Option 2: 95/55 Option 1+: 165/105 or more Do this WOD in heats, so everyone has a spotter.