WOD Tue Apr 4, 2017

Part 1: Bench Press 3 (70%) – 3 (80%) 3+ (90%)

Then…

20 strict presses
25 burpees over the bar
45 calorie row
20 burpees over the bar
25 shoulder to overhead

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

25 burpee penalty if you do Option 1+ but get beat by anyone who does Option 1.

If, however, you do Option 1+ and still have the fastest time of the day, everyone who did Option 1 owes 25 burpees.

No comments.

WOD Mon Apr 3, 2017

Part 1: Back Squat 3 (70%) – 3 (80%) 3+ (90%)

Hustle through the squats so the pullup bars are available.

Then…

Wallballs
Situps
Pullups

21/18/15/12/9/6/3

Option 1+: heavy wallball; GHD situps 14/12/10/8/6/4/2 instead of regular situps.

Talk to the trainer before doing GHD situps.

No comments.

WOD Fri Mar 31, 2017

Part 1: Bench Press 5 (65%) – 5 (75%) – 5+ (85%)

Add 5 lbs to your training max.

Then…

Front Squats 21/15/9
Double Unders 75/50/25
Calorie Row 21/15/9

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

Then (optional)…

25 strict pullups in fewest sets possible

Modify by doing jumping pullups with a controlled descent. Go as slow as possible on the way down.

No comments.

WOD Thu Mar 30, 2017

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)

Then…

4 deadlifts
6 box jumps
9 pushups
12 situps

9 rounds

Option 1: 225/155
Option 2: 165/115
Option 1+: 245/165 or more
Option 1++: 3 muscle ups instead of pushups

Modify the deadlifts by doing 6 kb sdhp.

No comments.

WOD Wed Mar 29, 2017

Part 1: Snatch 1-1-1

Full or power.

Part 2: EMOM, for 5 minutes

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

Omit the overhead squats if necessary.

Then…

Hang Power Snatch 10-1
Wallballs 11-2

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings (11-2) instead of hang power snatch

No comments.

WOD Tue Mar 28, 2017

Part 1: Press 5 (65%) – 5 (75%) – 5+ (85%)

Add 5 lbs to your training max.

Then…

In 2 minutes, perform:

9 burpee > pullup > toes to bar
AMRAP calorie row or bike

5 rounds. Rest 2 minutes between rounds. Your score is the total calories.

Option 2: jumping pullups; hanging knee raises

A burpee > pullup > toes to bar is a burpee followed by a pullup followed by a toes to bar. That 3-movement cycle is one rep.

Modify by reducing the reps to 6 or 7 per round.

No comments.

WOD Mon Mar 27, 2017

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

Add 10 lbs to your training max.

Then…

15 clean and jerks
3 laps
10 clean and jerks
2 laps
5 clean and jerks
1 lap
4 clean and jerks
1/2 (.5) lap
3 clean and jerks
1/2 lap
2 clean and jerks
1/2 lap
1 clean and jerk

AMRAP in 12 minutes

Your score is the total number of clean and jerks. Cap of 40. If you get 40, write your time on the board.

Option 1: 135/95 (round of 15); 165/115 (round of 10); 185/135 (rounds of 5-1)
Option 2: 95/65 (round of 15); 115/75 (round of 10); 135/95 (rounds of 5-1)

If it’s cold and/or dark, you may row (500m/350m/200m/100m) instead of run.

Make sure to properly warm up your clean and jerk before the WOD.

No comments.

Post-Open BBQ

Don’t forget about the BBQ tomorrow starting after the Open WOD is done. Everyone is invited, even if you didn’t do the Open. Hope to see you there!

No comments.

WOD Fri Mar 24, 2017

Open 17.5

9 thrusters
35 double unders

10 rounds

Men rx: 95
Women rx: 65
Men scaled: 65; single unders
Women scaled: 45; single unders

Thank you to those who brought in dumbbells. Looks like we won’t need them anymore so you’re free to take them back, but we are extremely grateful for bringing them in.

No comments.

WOD Thu Mar 23, 2017

Part 1: Athlete’s Choice

Work on a lift (snatch, overhead squat are suggestions) or a skill (kipping, double unders, muscle ups). Talk to the trainer.

Then…

6 ___________
8 ___________
10 __________
12 __________
14 __________

Fill in the blanks with the following exercises:

KB Swings
Toes to Bar
Russian Twists (total)
Walking Lunges (total)
Wallballs

You choose which exercise you do for each blank, but all rounds must be the same.

AMRAP in 16 minutes

First 8 minutes: kb front rack lunges; kb Russian twists
Second 8 minutes: wallball overhead lunges; wallball Russian twists

Choose a light to moderate weight kb. Note you weight on the board.

Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Wed Mar 22, 2017

20 bench presses
750m row
15 bench presses
500m row
10 bench presses
250m row

In that order.

Option 1: 135/85
Option 2: 95/55
Option 1+: 155/95 or more

12 minute time cap. Choose a weight that will allow you to finish in time.

Weather permitting, you may run (5 laps/3 laps/1 lap) instead of row if you wish.

Do this WOD in heats so everyone has a spotter

Then (optional)…

25 pushups
25 calories row or bike
25 pushups

No comments.

WOD Tue Mar 21, 2017

Part 1: Hang Clean 1-1-1

Go heavy, or use light weight and practice technique.

Then…

Hang Power Cleans
Pullups
Shoulder to Overhead
Box Jumps

2/4/6/8/10/12

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

No comments.

WOD Mon Mar 20, 2017

Part 1: Pause Front Squat 3-3-3

2-3 second pause at the bottom. Use light weight. Focus on speed and explosiveness.

You may also use this time to practice double unders, which are likely coming in 17.5.

Then…

9 burpees
12 situps
15 squats
36 double unders

AMRAP in 15 minutes

You must also bike 30 (men) / 25 (women) calories at some point during the WOD. The bike does not count toward your score.

Modify the DU by doing 50 single unders per round instead.

No comments.

WOD Fri Mar 17, 2017

Open 17.4

55 deadlifts (225/155)
55 wallballs (20/14 to 10’/9′)
55 calorie row
55 handstand pushups

AMRAP in 13 minutes

17.4 Scaled

55 deadlifts (135/95)
55 wallballs (20/14 to 10’/9′)
55 calorie row
55 hand-release pushups

AMRAP in 13 minutes

Option 3 (for those not doing the Open)…

6 deadlifts
8 wallballs
10 calories
12 pushups

AMRAP in 13 minutes

No comments.

WOD Thu Mar 16, 2017

Part 1: Bench Press or Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

15 pushups
10 power cleans
10 box jumps
15 pushups
10 power cleans
10 box jumps
15 pushups
10 power cleans
10 box jumps
15 pushups

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

No comments.

WOD Wed Mar 15, 2017

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%)

Then…

Wallballs 35/25/15
Laps 3/2/1
Double Unders 75/50/25

You may row 450/300/150 instead of running if you want.

Modify the DU by doing 2x single unders.

No comments.

WOD Tue Mar 14, 2017

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

6 burpees
9 pullups
12 kb swings
15 situps

AMRAP in 16 minutes

Modify the pullups by doing ring rows.

Choose your own kb weight. It should be light to moderate weight. 10 cal (bike) penalty for any set of swings that are not unbroken.

No comments.

WOD Mon Mar 13, 2017

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)

Then…

15 calories row or bike
25 front squats
15 calories
25 shoulder to overhead
15 calories
25 thrusters
AMRAP calories

AMRAP in 10 minutes

Youw score is the total calories rowed in the last segment.

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

Modify the thrusters by reducing the weight. For instance, you may do 75lbs for the front squats and shoulder to overhead but then reduce to 45 for the thrusters.

Then (optional)…

25 strict pullups for time

Cap of 4 minutes. If you don’t get 25 in 4 minutes, your score is your reps.

No comments.

WOD Fri Mar 10, 2017

Open 17.3 RX:

Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Open 17.3 Scaled:

Prior to 8:00, complete:

3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75 lb.

*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95 lb.

*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115 lb.

*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135 lb.

Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

No comments.