WOD Tue July 3, 2018

Option 1: Open 11.1

30 double unders
15 barbell ground to overhead (75/55)

AMRAP in 10 minutes

Modify the DU by doing 25 lateral jumps over the barbell

Option 2: Annie

Double Unders
Situps

50/40/30/20/10

Modify the DU by doing 2x single unders

Option 3:

Double Unders 50/40/30/20/10
KB Swings 25/20/15/10/5
Situps 50/40/30/20/10

KB is 55/35

Modify the DU by doing 2x single unders

Do one or more of the above.

No comments.

WOD Mon July 2, 2018

Part 1: Back Squat 20 unbroken

Do a couple of warmup sets and then go for 20 with a moderate yet challenging weight.

If you’re new to squatting, or not up for the challenge of 20 unbroken, do 3×10 instead.

Then…

Jackie

1000m row
50 thrusters (45/35)
30 pullups

Then (optional)…

20 toes to bar
15 burpees
25 situps
15 burpees
20 cal ski/bike/row

Option 2: hanging knee raises

No comments.

Holiday Schedule

On Wednesday July 4, we will have classes at 830am, 11am, noon, and 4pm. All other classes are cancelled. Yoga is also cancelled. Happy Independence Day!

No comments.

WOD Fri June 29, 2018

Part 1: Front or Back Squat 3×8

Add weight each set if possible.

Or just use this time to get warmed up for the workout.

Then…

Deadlifts 15/10/5
Box Jumps 21/15/9

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; jumps required

Then…

Front Squats 15/10/5
Double Unders 75/50/25

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more
Option 1++: thrusters instead of front squats

Modify the DU by doing lateral jumps over the bar 45/30/15.

Rest 3 minutes between the two workouts. Monitor your own rest period. Write your combined time on the board, including the rest time.

No comments.

WOD Thu June 28, 2018

Part 1: Snatch or Overhead Squat

Spend a little time practicing or working on mobility.

Then…

Helen

400m run (3 laps)
21 kb swings (55/35)
12 pullups

3 rounds

Modify the run by rowing 500m per round.

Then (optional)…

30 Russian twists (20/14) (total)
20 situps
30 mountain climbers (total)

3 rounds

No comments.

WOD Wed June 27, 2018

Part 1: Press or Bench Press 3×1

Or do 4×5 with lighter weight. Or use this time to practice push press and push jerk.

Then…

Shoulder to Overhead 4/8/12/16/20
Front Rack Lunges 4/6/8/10/12
Situps 5/10/15/20/25
Calorie Row or Bike 5/10/15/20/25

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

Modify the lunges by doing back lunges or back squats.

No comments.

WOD Tue June 26, 2018

Part 1: Clean 3-3-3

Touch and go. Full or power.

Then…

1 lap
3 power cleans
9 pushups

10 rounds

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; full cleans; 5 handstand pushups instead of 9 regular pushups

Combine options as desired.

Modify the run by rowing 150m per round.

Modify the hspu by doing them until failure, then switching to regular pushups.

No comments.

WOD Mon June 25, 2018

Part 1: Back Squat 3×1

PR attempts are encouraged. If you’re not feeling it, do 4×5 with lighter weight.

Then…

Wallballs
Toes to Bar
Burpees

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

AMRAP in 14 minutes. Cap of 7 rounds.

Option 1: as written above
Option 2: hanging knee raises or situps
Option 1+: heavy wallball

Then (optional)…

15 kb swings
15/12 cal ski/bike/row

3 rounds

Choose your own kb weight and write it with your score.

No comments.

WOD Fri June 22, 2018

1 lap kb farmer carry
15 bench presses
20/16 cal row or bike
25 situps
30 Russian twists (20/14)

3 rounds. Rest as desired between rounds. Write your slowest and fastest rounds on the board.

Do each round in heats so that everyone has a spotter on the bench.

Option 1: 55/35 kb each arm; 135/85
Option 2: 35/25 kb each arm; 95/55
Option 1+: 70/45 kb each arm; 155/95 or more; heavy wallball

Then (optional)…

50 bicep curls (45/35 bar)

No comments.

WOD Thu June 21, 2018

Part 1: Overhead Squat

Go heavy, or just use light weight and practice mobility, with just a PVC if necessary.

Then…

Nancy

400m run
15 overhead squats (95/65)

5 rounds

Option 2: 75/55
Option 3: 10 kb swings and 10 kb goblet squats per round instead of OHS

Modify by reducing the weight and/or the rounds.

Modify the run by rowing 450m per round.

No comments.

WOD Wed June 20, 2018

Part 1: Clean 1-1-1

Full or power, from the floor or the hang. Focus on technique.

Then…

Hang Power Cleans
Burpees Over the Bar

10-1

20 double unders after each round (200 total)

Option 1: 95/65
Option 2: 75/55; 2x single unders
Option 1+: 115/75; unbroken DU

No comments.

WOD Tue June 19, 2018

Part 1: Back Squat 5×3

Short rest. Focus on form. Or use this time to practice thrusters.

Then…

In 10 minutes, perform

500m row
20 thrusters
500m row
15 thrusters
500m row
AMRAP thrusters (cap of 20)

Your score is the total thrusters completed, including the 20 and 15. If you get 20 thrusters in the final round, write your time on the board.

Option 1: 95/65
Option 2: 75/55
Option 3: 45/35
Option 1+: 115/75

Modify the thrusters by using dumbells or by doing back squats.

No comments.

WOD Mon June 18, 2018

300 (or The Spartan Workout)

25 pullups
50 deadlifts
50 pushups
50 box jumps
50 knees to elbows*
50 kb clean and press (25 per arm)
25 pullups

Option 1: 135/95; 35/25 kb
Option 2: 95/65; 35/25 kb; situps or hanging knee raises instead of knees to elbows
Option 1+: 165/115; 55/35 kb

* Technically this should be floor wipers but the BHCF version will be knees to elbows.

Then (optional)…

Wallballs
Burpees
Cals

21/15/9

No comments.

WOD Fri June 15, 2018

Partner WOD

In groups of 2…

15 kb swings
18 situps
9 toes to bar
12 kb lunges (alternating r/l)
1 lap or 150m row

AMRAP in 21 minutes

Partners take turns doing exercises. One partner works while the other rests. All reps of an exercise must be completed before switching.

If desired, one partner may row and the other may run.

Guy/girl teams can use two kbs.

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45
Option Lone Wolf: do it alone

No comments.

WOD Thu June 14, 2018

Part 1: Back Squat 5-5-5+

Max reps on last set.

Or use this time to practice handstand pushups and/or double unders.

Then…

Front Squats 15/12/9/6/3
Pushups 25/20/15/10/5

30 double unders after each round (150 total)

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55; 2x single unders
Option 1+: 135/95; handstand pushups 15/12/9/6/3

Combine options as desired. Modify the hspu by reducing the range of motion, or by doing pike hspu or wallclimbs.

No comments.

WOD Wed June 13, 2018

Part 1: Power Clean 3×1

Then…

In 1 minute, perform:

10 power cleans
AMRAP burpees over the bar / cal row or bike (alternating rounds)

10 rounds. Rest 1 minute between rounds.

The power cleans decrease by 1 in each subsequent round.

For example:

0:00 to 1:00 — 10 power cleans followed by AMRAP burpees over the bar
1:00 to 2:00 — rest
2:00 to 3:00 — 9 power cleans followed by AMRAP cals
3:00 to 4:00 — rest
4:00 to 5:00 — 8 power cleans followed by AMRAP burpees over the bar
Etc.

You can begin with burpees or cals, as long as you alternate between them.

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings instead of power cleans
Option 1+: 115/75 or more

No comments.

WOD Tue June 12, 2018

Part 1: Deadlift 5-5-5+

Max reps on last set.

Then…

1 lap
9 wallballs

9 rounds

Option 1+: heavy wallball

Modify the run by rowing 150m per round.

No comments.

WOD Mon June 11, 2018

Part 1: Press or Bench Press 5-5-5+

Last set is for max reps, Wendler style.

Then…

Pullups
Box Jumps
Shoulder to Overhead

3/6/9/12/15/18

AMRAP in 14 minutes. Cap of 6 rounds.

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

Modify the pullups by jumping or by doing ring rows.

Then (optional)…

In 4 minutes:

20/16 cal row or bike
20 back squats (165/115)
20/16 cal row or bike
AMRAP burpees (cap of 20)

Squat from the rack if desired. The weight should be moderate and should take no more than one or two sets to complete. Reduce weight accordingly.

Your score is the number of burpees completed. If you get 20, write your time on the board.

No comments.

WOD Fri June 8, 2018

Part 1: Snatch 3×1

Full or power.

Part 2: EMOM, for 5 minutes

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

Focus on technique.

Modify by omitting the overhead squats.

Then…

Open 15.1

15 toes to bar
10 deadlifts (115/75)
5 power snatches (115/75)

AMRAP in 9 minutes

Modify as follows:

25 situps
10 kb sdhp
5 kb swings

AMRAP in 9 minutes

No comments.

WOD Thu June 7, 2018

Part 1: Front Squat 5×2

Go heavy, or stay light and focus on speed and technique. Or use this time to practice overhead squats.

Then…

21 back squats
9 burpee box jumps
15 back squats
15 burpee box jumps
9 back squats
21 burpee box jumps

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

No comments.