WOD Wed Mar 6, 2019

Part 1: Clean and Jerk or Snatch 3×1

Go heavy, or stay light and practice technique.

Then…

Ground to Overhead 12/10/8/6/4/2
Double Unders 10/20/30/40/50/60

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: 95/65
Option 2: 75/55; lateral jumps over the barbell or 2x single unders
Option 1+: 115/75; double unders 15/30/45/60/75/90

No comments.

WOD Tue Mar 5, 2019

In 4 minutes perform:

500m/450m row
AMRAP box jumps/pullups/situps/burpees

4 rounds. Rest 1 minute between rounds.

Perform a different exercise each round. The movements may be done in any order.

Your score is the total reps accomplished.

Option 2: ring rows
Option 1+: strict pullups; 30/24 box
Option 1++: muscle ups

No comments.

WOD Mon Mar 4, 2019

Part 1: Deadlift 4×3

Go heavy, or use light weight and practice technique.

In the alternative, use this time to work on strict pullups. Do 3-4 sets of max unbroken. If you can get more than 10 unbroken, add weight and do sets of 5-7.

Then…

Deadlift 15/12/9/6/3
Wallballs 25/20/15/10/5

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; heavy wallball

Then (optional)…

15 bench presses
20 box jumps
25 burpees

RX: bodyweight bench (men); .75 bodyweight (women); jumps required

No more than 2-3 sets for the bench. Reduce the weight if necessary. Use a spotter.

No comments.

WOD Fri Mar 1, 2019

Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (135/85)
25 toes-to-bars
50 double-unders
13 squat cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (315/205)

Stop at 20 minutes

Open 19.2 Scaled

Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans (95/55)
25 hanging knee-raises
50 single-unders
13 squat cleans (115/75)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans (135/95)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans (155/115)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans (185/135)

Stop at 20 minutes

Friday Night Lights at 6pm. Everyone is invited! It was a blast last week — don’t miss it!

No comments.

WOD Thu Feb 28, 2019

Part 1: Press or Bench Press 3×10

Then…

Option 1:

45 toes to bar
60 pushups
75 wallballs
90 situps

Option 2:

30 toes to bar
45 pushups
60 wallballs
75 situps

For either option, you may perform the exercises in any order and partition the reps however you desire. For instance, Option 1 can be done as 5 rounds of 9 toes to bar, 12 pushups, 15 wallballs, and 18 situps. You can also chip away in random order, or go straight through if you’d like.

Option 1+: heavy wallball; 30 handstand pushups (strict if desired) instead of 60 regular pushups

Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Wed Feb 27, 2019

Part 1: Clean 3×1

Full or power.

Or use this time to practice hang cleans.

Then…

20/16 cal row or bike
15 hang power cleans
20/16 cals
12 hang power cleans
20/16 cals
9 hang power cleans
20/16 cals

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105

No comments.

WOD Tue Feb 26, 2019

Part 1: Overhead Squat 3×3

Go heavy, or use light weight and practice form and mobility.

Then…

10 overhead squats
10 pullups
30 double unders

AMRAP in 12 minutes. Cap of 5 rounds.

Option 1: 95/65
Option 2: 75/55
Option 3: back squats; ring rows; 2x single unders
Option 1+: 115/75; chest to bar pullups

No comments.

WOD Mon Feb 25, 2019

Part 1: Deadlift 4×5

Go heavy if you’d like. If not, focus on mobility and form.

Then…

KB Swings
Box Jumps
Burpees

10-1

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45; 30/24 box

Then (optional)…

25 pullups
35 pushups
45 situps

Option 2: ring rows; box pushups
Option 1+: strict pullups

No comments.

WOD Fri Feb 22, 2019

Open 19.1

19 wallballs
19 cal row

AMRAP in 15 minutes

Men RX: 20lb ball to 10′ line
Women RX: 14lb ball to 9′ line
Men Scaled: 14lb ball to 10′ line
Women Scaled: 10lb ball to 9′ line

Friday Night Lights at 6pm! Be there!

No comments.

WOD Thu Feb 21, 2019

Part 1: jump rope practice

Go for a consecutive double under PR, or practice technique and efficiency.

The best way to get good at double unders is to get really good at single unders.

Then…

10 wallballs
10 toes to bar
50 double unders
10 wallballs
20 situps
100 single unders

AMRAP in 15 minutes

Option 2: hanging knee raises for TTB

If you’re sore from the situps on Tuesday, do 40 mountain climbers each round instead.

No comments.

WOD Wed Feb 20, 2019

Part 1: Clean and Jerk 3×1

Go heavy, or use light weight and practice technique. Focus on form.

Then…

5 clean and jerks
10 burpees over the bar
10 clean and jerks
20 burpees over the bar
15 clean and jerks
30 burpees over the bar

Option 1: 135/95
Option 2: 95/65
Option 3: kb swings 10/20/30 instead of clean and jerks
Option 1+: 155/105

No comments.

WOD Tue Feb 19, 2019

2000m row, followed by:

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

25 minute time cap. If you don’t finish, score it like an AMRAP.

Option 1: 55/35
Option 2: 35/25; box pushups
Option 1+: 70/45

No comments.

WOD Mon Feb 18, 2019

Part 1: Front Squat 5×2

Or use this time to get warmed up and practice the exercises in the workout.

Then…

5 shoulder to overhead
7 back squats
9 pullups

AMRAP in 13 minutes. Cap of 8 rounds.

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

Then (optional)…

15 burpee box jumps
25/20 cals (row, bike, or ski)
10 burpee box jumps

No comments.

WOD Fri Feb 15, 2019

Part 1: Clean 3×1

Full or power, focus on form.

Then…

Toes to Bar

10-1

3 power cleans AFTER each round (30 total)

Option 1: 135/95
Option 2: 95/65; hanging knee raises
Option 1+: 155/105 or more; full cleans

Then (optional)…

Rowling

Typically we have done 10 rounds, but 5 is good if time is short.

No comments.

WOD Thu Feb 14, 2019

Part 1: Press or Bench Press 5×2

Then…

500m row
30 back-rack lunges (alternating r/l)
250m row
75 situps
250m row
30 shoulder to overhead
500m row

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

No comments.

WOD Wed Feb 13, 2019

WOD Wed Feb 13, 2019

Part 1: Strict Pullups

Practice makes perfect. Use a band if necessary.

If you want, go for max unbroken or do 3 sets of max unbroken, but you can also save it for the workout if you’d like.

Then…

1 minute AMRAP strict pullups
1 minute AMRAP box jumps
1 minute AMRAP pushups
1 minute AMRAP wallballs

2 minutes rest

4 rounds

Option 2: kipping pullups
Option 3: ring rows; box pushups
Option 1+: strict handstand pushups; heavy wallball

You may do the exercises in any order, but all rounds must be the same.

Modify by doing both strict pullups and kipping pullups. For example, each round do 5 strict followed by AMRAP kipping. Or do two rounds strict and two rounds kipping. Bottom line: do some strict pullups if you can. If you finish with 100 kipping pullups and 4 strict pullups, you did it wrong.

No comments.

WOD Tue Feb 12, 2019

Part 1: Deadlift 5×2

Or use this time to practice deadlift technique and get warmed up for the workout.

Then…

Deadlifts 15/10/5/4/3/2/1
Ring Dips 18/12/9/7/5/3/1
Double Unders 5/15/25/35/45/55/65

AMRAP in 16 minutes. Cap of 7 rounds.

Option 1: 185/125
Option 2: 135/95; matador dips
Option 3: 95/65; box dips; 2x single unders
Option 1+: 225/155 or more
Option 1++: muscle ups 15/10/5/4/3/2/1 indeed of dips

Combine options as desired.

No comments.

WOD Mon Feb 11, 2019

Part 1: Back Squat 5×2

Go heavy, or use this time to practice front squats and get warmed up for the workout.

Then…

15/12 cal row or bike
12 burpees over the bar
9 front squats

AMRAP in 12 minutes. Cap of 5 rounds.

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95 or more

Modify the front squats by doing back squats or kb goblet squats.

Then (optional)…

15 kb swings
20 pullups
15 kb swings
20 toes to bar
15 kb swings

Option 1: 55/35
Option 2: 35/25; jumping pullups; hanging knee raises
Option 1+: 70/45; chest to bar pullups
Option 1++: 10 bar muscle ups instead of pullups

No comments.

WOD Fri Feb 8, 2019

Part 1: Snatch and/or Overhead Squat 3×1

Go heavy, or use light weight and practice technique.

Or use this time to practice kb snatches.

Then…

12 kb snatches (6r/6l)
20 double unders
16 kb lunges (total)
20 double unders
20 situps

AMRAP in 15 minutes. Cap of 5 rounds.

Option 1: 55/35
Option 2: 35/25; 2x single unders

If you can handle the 70/45 go for it, but only if you can maintain good form throughout.

The kb snatch is performed as follows:

No comments.

Open T-Shirts

Speaking of the Open…

We are making shirts again this year. See below for a photo of what they will look like.

If you would like to purchase an Open shirt, there’s a sign-up sheet posted in the office at the gym. Sorry for the short notice, but we will have to place the order soon, so please sign up by Friday Feb 8 if you’d like one. If you can’t get to the gym on Friday but still want a shirt, shoot us a message and we will sign up for you.

No comments.