Posts Categorized: WOD

WOD Fri Feb 1, 2019

Part 1: Dynamic Deadlift 5×3 Light weight (~60% of one rep max). Short rest. Focus on form and speed. Then… 4 deadlifts 1 round of Cindy 8 deadlifts 2 rounds of Cindy 12 deadlifts 3 rounds of Cindy 16 deadlifts 4 rounds of Cindy AMRAP in 15 minutes. Cap of 4 rounds (a round ends more »

WOD Thu Jan 31, 2019

Part 1: Overhead Squat 3×1 Go heavy, or practice form and mobility. Then… Overhead Squats Burpees 10-1 20 double unders after each round Option 1: 75/55 Option 2: 45/35; 2x single unders Option 1+: 95/65 or more; unbroken double unders Modify the OHS by doing single arm dumbbell or kettlebell OHS. Alternate full rounds between more »

WOD Wed Jan 30, 2019

Part 1: Press, Push Press, and Push Jerk Pick one and go heavy, or focus on technique and practice all three. Then… In 12 minutes, perform: 600m row 20 shoulder to overhead (115/75) 450m row 30 shoulder to overhead (95/65) 300m row 40 shoulder to overhead (75/55) 150m row If you finish in under 12 more »

WOD Tue Jan 29, 2019

Part 1: Power Clean 3×1 Go heavy, or use lighter weight and practice technique. Then… 5 power cleans 10 pushups 4 rounds Rest 2 minutes 7 pushups 7 box jumps 5 rounds Rest 2 minutes 10 box jumps 5 power cleans 4 rounds Your time is how long it takes to complete all three parts, more »

WOD Mon Jan 28, 2019

Part 1: Paused Back Squat 5×3 Light weight. Short rest between sets. Two second pause at the bottom. Focus on form and mobility. Good form for partial range of motion is always better than bad form for full range of motion. Then… 15 wallballs 30 pullups 15 wallballs 45/36 cal row (no bike) 15 wallballs more »

WOD Fri Jan 25, 2019

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%) Then… 20 kettlebell or dumbbell ground to overhead (alternating r/l) 250m row 20 toes to bar 250m row AMRAP in 12 minutes. Cap of 3 rounds. Option 2: hanging knee raises Choose your own kb or db weight. The kb or db must start more »

WOD Thu Jan 24, 2019

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… Tabata Tabata cal row or bike Rest 1 minute Tabata situps Rest 1 minute Tabata walking lunges Rest 1 minute Tabata pushups Option 2: box pushups Option 1+: jumping lunges You must lunge with both legs for one point. The more »

WOD Wed Jan 23, 2019

Part 1: Clean and Jerk 3×1 Or practice the barbell movements in the workout. Then… 15 wallballs 21 deadlifts 15 wallballs 15 power cleans 15 wallballs 9 clean and jerks 15 wallballs Option 1: 115/75 Option 2: 95/65 Option 1+: 135/95 or more; heavy wallball Option 1++: 20 heavy wallballs each round

WOD Tue Jan 22, 2019

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… In 3 minutes, perform: 15 kb swings 15 pullups AMRAP burpee box jumps 4 rounds. Rest 2 minutes between rounds. Your score is the total burpee box jumps completed. Option 1: 55/35 Option 2: 35/25; ring rows Option 1+: 70/45; more »

WOD Mon Jan 21, 2019

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%) Then… 9 thrusters 25 double unders AMRAP in 12 minutes. Cap of 6 rounds. Option 1: 75/55 Option 2: 45/35 Option 3: kb or dumbbell thrusters or wallballs; 2x single unders Option 1+: 95/65 or more; unbroken DU Then (optional)… 25 pullups 35 more »

WOD Fri Jan 18, 2019

Part 1: Deadlift 3 (70%) – 3 (80%) – 3+ (90%) Then… KB SDHP 5/10/15/20/25 Situps 9/18/27/36/45 Box Jumps 5/10/15/20/25 AMRAP in 15 minutes. Cap of 5 rounds. Option 1: 55/35 Option 2: 35/25 Option 1+: 70/45

WOD Thu Jan 17, 2019

Part 1: Press 3 (70%) – 3 (80%) – 3+ (90%) Then… 25/20 cal row or bike 20 wallballs 15 knees to elbows AMRAP in 18 minutes. Cap of 4 rounds. Option 2: hanging knee raises Option 1+: heavy wallball Option 1++: cap of 5 rounds

WOD Wed Jan 16, 2019

Part 1: Power Clean 3×1 Full or power, from the hang or the floor. Focus on form. Then… EMOM, for 10 minutes Hang Power Cleans 10-1 AMRAP burpees over the bar Your score is the total burpees accomplished Option 1: 115/75 Option 2: 95/65 Option 3: kb swings 12-3 instead of hang power cleans Option more »

WOD Tue Jan 15, 2019

Part 1: Bench Press 3 (70%) – 3 (80%) – 3+ (90%) Then… Shoulder to Overhead 10/15/20/25 Pullups 10/15/20/25 Double Unders 15/30/45/60 AMRAP in 14 minutes. Cap of 4 rounds. Option 1: 115/75 Option 2: 95/65 Option 3: 75/55; ring rows; 2x single unders Option 1+: 155/105 and bar muscle ups (round of 10); 135/95 more »

WOD Mon Jan 14, 2018

Part 1: Back Squat 3 (70%) – 3 (80%) – 3+ (90%) Then… 250m row 15 pushups 25 air squats 500m row 25 pushups 50 air squats 750m row 35 pushups 75 air squats Modify by reducing the reps and row distance. Then (optional)… Burpees Cals (ski, row, or bike) 21/15/9

WOD Fri Jan 11, 2019

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%) Add 10 lbs to your original training max. Then… Wallballs Pullups 21/18/15/12/9/6/3 5 burpees every time you break up the pullups or stop moving after you begin the set of wallballs (cap of 50 burpees) Option 1: as written above Option 2: ring rows more »

WOD Thu Jan 10, 2019

Part 1: Bench Press 5 (65%) – 5 (75%) – 5+ (85%) Add 5 lbs to your max. Then… Partner WOD In teams of 2, perform 10 kb shoulder to overhead (5r/5l) 15 situps 10 box jumps 20 Russian twists (20/14) 10/8 cal row or bike AMRAP in 20 minutes Partners take turns doing exercises. more »

WOD Wed Jan 9, 2019

Part 1: Clean and Jerk 3×1 Full or power. Focus on form. Then… 250m row 18 clean and jerks 250m row Then… 9 clean and jerks 500m row 9 clean and jerks Rest about 5 minutes between parts. Write your time for each part on the board. Option 1: 135/95 Option 2: 95/65 Option 1+: more »

WOD Tue Jan 8, 2019

Part 1: Press 5 (65%) – 5 (75%) – 5+ (85%) Add 5 lbs to your original training max (1 rep max minus 10%). Stop a couple reps short of failure on the + sets. If you don’t know your one rep max, estimate on the light side. Talk to the trainer if you have more »

Schedule for Saturday Jan 12

Due to the Resolution Weightlifting Meet, Open Gym for Saturday will be cancelled. The meatlocker will be available for those who want to a workout in, but space will be limited. Sorry for the inconvenience. It’s not too late to participate in the meet though! Although you can no longer sign up online, walk-ins will more »