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 of situps and take a rower when one is available.

No comments.

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 KB farmer’s carry (55/35)

3 strict pullups every time you drop the KB except at the end of the 3 laps. Do the pullups after each farmer’s carry.

Classes at 830am (Murph), 10am (BenchFit Murph) and 4pm (Murph). Happy Memorial Day!

No comments.

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

No comments.

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

No comments.

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.

No comments.

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

No comments.

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

No comments.

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 pause after catching the ball, you’re done. You can have no-reps (for not hitting above the line, for example) and keep going as long as you don’t stop moving.

If you think you’re going to get 50+, use a heavier ball.

No comments.

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.

No comments.

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

No comments.

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 minutes, perform:

100 double unders
15 deadlifts
AMRAP row or bike

Option 1: 135/95
Option 2: 95/65; 2x single unders
Option 1+: 155/105 or more

Combine and modify so that you get the best workout for you. Reduce the number of double unders, reduce the weight, increase the weight, etc. Talk to the trainer.

No comments.

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.

No comments.

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 instead of ring dips
Option 1+: 225/155; jumps required

No comments.

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

No comments.

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 (rounds 3-5) regular pullups (rounds 6-9)

Modify the pullups by doing ring rows or jumping pullups. If you do jumping pullups, switch to ring rows after 45.

Combine options as desired.

No comments.

WOD Tue May 9, 2017

Part 1: Bench Press 20 unbroken

If you got 20 easy last week, go up a decent amount. If you got 20 and it was hard, go up a little.

If you got less than 20, stay where you were and get more reps.

Then…

15 calories row or bike
12 toes to bar
9 shoulder to overhead

AMRAP in 14 minutes

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more

Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Mon May 8, 2017

Part 1: Back Squat 20 unbroken

If you got 20 easy last week, go up a decent amount. If you got 20 and it was hard, go up a little.

If you got less than 20, stay where you were and get more reps.

Then…

EMOM, for 10 minutes:

Even minutes:

10 kb swings
AMRAP wallballs

Odd minutes:

10 wallballs
AMRAP kb swings

Your score is the total AMRAP reps accomplished.

You can do swings or wallballs first, as long as you alternate in each subsequent round.

Then (optional)…

8 burpees
10 pullups
12 calorie row or bike

3 rounds

Vary the type of pullup (strict, chest to bar, regular, jumping) if you do this more than once.

No comments.

WOD Fri May 5, 2017

Part 1: Athlete’s Choice

If you missed a lifting day this week, do that. If you want to lift something else, do that. Otherwise, practice a skill or weakness, such as handstand pushups, pike pushups, and handstand holds against the wall.

Then…

1 lab kb farmer’s carry
30 box jumps
1 lap kb farmer’s carry
30 toes to bar
1 lap kb farmer’s carry
60 pushups

Option 1: 55/35 kb (each arm)
Option 2: 35/25 kb; 45 hanging knee raises instead of toes to bar
Option 1+: 70/45 kb; jumps required; 30 handstand pushups instead of regular pushups

Combine options as necessary.

No comments.

WOD Thu May 4, 2017

In 5 minutes, perform:

3 laps
45 Russian twists (total)
35 walking overhead lunges (total)
25 wallballs

4 rounds

Rest 1 minute between rounds

Option 2: regular walking lunges (no overhead)
Option 1+: heavier wallball

If you complete the round in under 5 minutes, rest until time expires.

If you complete a round, your score for that round is 1. If you don’t complete the round, your score is your reps. For instance, if you get 5 wallballs before you run out of time, your score is 0+85. If you get that same amount every round, your final score is 0+340.

If you finish rounds 1 and 2, and get 80 reps in both rounds 3 and 4, your final score is 2+160.

Modify the run by rowing 500m.

No comments.

WOD Wed May 3, 2017

Part 1: Snatch 1-1-1

Full or power.

Part 2: EMOM, for 5 minutes:

3 position snatch (high hang > hang > floor) + (optional) 2 overhead squats

Focus on mechanics.

Then…

Hang Power Snatches
Burpees Over the Bar

10-1

AMRAP in 10 minutes. Cap of 10 rounds.

Option 1: 95/65
Option 2: 75/55
Option 1+: hang squat snatches; increase weight if desired
Option 3: kb swings instead of snatches; regular burpees

Feel free to combine options. For instance, you can do the the Option 1+ movement at a reduced weight.

No comments.