WOD Tue Sep 4, 2018

Part 1: barbell warmup

Practice and mobilize for the movements in the workout.

Then…

15/12 cal row or bike
20 deadlifts
15/12 cals
20 hang power cleans
15/12 cals
20 front squats
15/12 cals
20 shoulder to overhead
15/12 cals

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

Modify the front squats by doing back squats.

No comments.

WOD Mon Sep 3, 2018

Bradley

1/2 lap
10 pullups
1/2 lap
10 burpees
30 seconds rest

10 rounds

For the run, you must do a full lap over the course of the round. If you go out the back door for the first run, you must go out the front door for the 2nd, and vice versa.

Modify the pullups by doing ring rows.

Classes at 830am and 4pm only. All other classes are cancelled. No yoga class either.

Happy Labor Day!

No comments.

WOD Fri Aug 31, 2018

Part 1: Deadlift 3×5

Then…

KB Swings
Box Jumps
Wallballs

20/16/12/8/4

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45; heavy wallball

No comments.

Labor Day Schedule

On Monday, September 3, we will have classes at 830am and 4pm. All other classes are cancelled. Happy Labor Day!

One comment.

WOD Thu Aug 30, 2018

Part 1: Overhead Squat 4×3

Go heavy, or use this time to practice form and mobility.

Then…

Overhead Squats 4/6/8/10/12/14
Dips 2/4/6/8/10/12
Situps 5/10/15/20/25/30

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: 95/65; ring dips
Option 2: 75/55; matador dips
Option 3: 45/35; box dips
Option 1+: 115/75
Option 1++: muscle ups 1/2/3/4/5/6 instead of dips

Then (optional)…

3 laps kb farmer carry for time

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

No running.

No comments.

WOD Wed Aug 29, 2018

Part 1: Clean 3×1

Full or power.

Then…

Laps 3/2/1/1/1/1/1/1/1
Power Cleans 15/9/3/3/3/3/3/3/3
Toes to Bar 18/12/6/6/6/6/6/6/6

AMRAP in 16 minutes. Cap of 9 rounds.

Option 1: 95/65 (round of 15); 115/75 (round of 9); 135/95 (rounds of 3)
Option 2: 75/55; 95/65; 115/75; hanging knee raises
Option 1+: 115/75; 135/95; 165/115 (or more)

No comments.

WOD Tue Aug 28, 2018

Part 1: Push Press 5/3/1+

Last set is for max reps. Maintain good form and stop 1-2 reps short of failure.

Then…

10 shoulder to overhead
15 burpees over the bar

3 rounds

Begin and end with 30/25 cal row or bike

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

No comments.

WOD Mon Aug 27, 2018

Part 1: Back Squat 5-3-1+

Add weight each set. Last set is for max reps. Goal is 8+ with good form.

Then…

9 front squats
12 pullups
15 pushups

5 rounds

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

Modify the front squats by doing 12 kb goblet squats each round.

Modify the pullups by doing ring rows or jumping pullups.

Modify the workout by reducing the reps to 6/9/12.

Then (optional)…

15 kb swings
2 laps
15 kb swings
300m row
15 kb swings

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

No comments.

WOD Fri Aug 24, 2018

Part 1: deadlift warmup and double under practice

Then…

In 2 minutes, perform:

Deadlifts 12/10/8/6/4
Double Unders 50/40/30/20/10
AMRAP cal row, bike, or ski

5 rounds. Rest 1 minute between rounds. Your score is the total calories accomplished.

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; 75/60/45/30/15 double unders

Round 1 is 12 DL and 50 DU; Round 2 is 10 DL and 40 DU; etc.

Modify the DU by doing 2x single unders or by reducing the reps (25/20/15/10/5 for example).

No comments.

WOD Thu Aug 23, 2018

Open 12.3

15 box jumps
12 shoulder to overhead (115/75)
9 toes to bar

AMRAP in 18 minutes

Modify the toes to bar by doing hanging knee raises.

No comments.

WOD Wed Aug 22, 2018

1500m row
30 back squats (from the rack)
45 burpees

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

Do in heats or stagger start so everyone can squat from the rack. Be sure to warm up for the squats.

Modify by reducing to 1000m row/20 back squats/30 burpees, or, if you’re insane, by increasing to 2000m/40 squats/60 burpees.

No comments.

WOD Tue Aug 21, 2018

Part 1:

In 4 minutes, perform

25 bench presses
25 pushups
AMRAP burpees

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

Part 2:

Helen

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

3 rounds

Part 3 (optional):

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

3 rounds

No comments.

WOD Mon Aug 20, 2018

Part 1: Clean and Jerk 3×1

Then…

Clean and Jerks 21/15/9
Wallballs 30/20/10

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

Then (optional)…

9 pullups
15/12 cals
21 situps

3 rounds

Option 1: as written
Option 2: 15 ring rows instead of pullups
Option 1+: strict pullups (round 1); chest to bar pullups (round 2); regular pullups (round 3)

No comments.

WOD Fri Aug 17, 2018

Part 1: Snatch 3×1

Full or power.

Then…

5 power snatches
2 laps
5 power snatches
30 toes to bar
5 power snatches
2 laps
5 power snatches
30 burpees over the bar
5 power snatches
2 laps
5 power snatches

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

Modify the run by rowing 300m each time

No comments.

WOD Thu Aug 16, 2018

Part 1: Press, Push Press, or Bench Press 4×3

Then…

15 pullups
20 walking lunges
25 squats
30 situps

AMRAP in 16 minutes. Cap of 5 rounds.

No comments.

WOD Wed Aug 15, 2018

Part 1: Clean 3×1

Full or power. From the floor or the hang.

Then…

Hang Power Cleans 4/7/10/13/16
Pushups 25/20/15/10/5

40 double unders after each round (200 total)

Option 1: 95/65
Option 2: 75/55; 2x single unders
Option 1+: 115/75 or more; ring dips 16/13/10/7/4 instead of pushups
Option 1++: muscle ups 10/8/6/4/2 instead of pushups

Combine options as desired.

No comments.

WOD Tue Aug 14, 2018

Part 1: warmup

Workout takes almost a half hour. Get after it.

Then…

In 3 minutes, perform:

400m run, followed by
AMRAP wallbals/burpees/box jumps/kb swings/cals

5 Rounds. Rest 3 minutes between rounds.

Do a different exercise each round. Choose any order you wish. Your score is the total reps accomplished.

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

Modify the run by shortening it.

If you rowed yesterday, do bike or ski today.

No comments.

WOD Mon Aug 13, 2018

Part 1: Back Squat 5×2

Or use this time to practice thrusters.

Then…

20/16 cal row or bike
20 front squats (135/95)
20/16 cals
20 shoulder to overhead (115/75)
20/16 cals
20 thrusters (95/65)

Option 1: as written above
Option 2: 115/75 (front squats); 95/65 (shoulder to overhead); 75/55 (thrusters)
Option 1+: 155/105; 135/95; 115/75

Then (optional)…

Pullups
Burpee Box Jumps

10/8/6/4/2

Option 2: ring rows
Option 1+: chest to bar; 30/24 box

No comments.

WOD Fri Aug 10, 2018

Part 1: Deadlift 5/3/1+

Last set is for max reps.

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

Then…

20 toes to bar
25 box jumps
30 deadlifts
25 box jumps
20 toes to bar

Option 1: 185/125
Option 2: 135/95; hanging knee raises
Option 1+: 225/155

Choose a deadlift weight that will allow for good form on all reps.

No comments.

WOD Thu Aug 9, 2018

Part 1: Overhead Squat 4×3

Go heavy, or use this time to practice form and mobility.

Then…

Overhead Squats 15/12/9/6/3
Hand-Release Pushups 20/16/12/8/4
Calorie Row or Bike 25/20/15/10/5 (women 20/16/12/8/4)

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75
Option 1++: handstand pushups 10/8/6/4/2 instead of regular pushups

Combine options as desired.

Modify the OHS by reducing the weight or by doing back squats.

Modify the HSPU by reducing the reps or by reducing the range of motion.

No comments.