WOD Wed Sep 6, 2017

Part 1: Press or Bench Press 5×3

Short rest between sets.

Then…

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

AMRAP in 15 minutes. Cap of 7 rounds.

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

Don’t forget: Yoga with Melina at 930am tomorrow (Wednesday). See you there!

No comments.

WOD Tue Sep 5, 2017

Part 1: Back Squat 5×3

Short rest between sets.

Then…

Front Squats 12/9/6/9/12
Calorie Row or Bike 20/15/10/15/20

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

No comments.

Holiday Schedule (Update!)

There will be a class at 530am tomorrow, in addition to classes at 830am and 4pm. All other classes are cancelled. Happy Labor Day!

No comments.

WOD Mon Sep 4, 2017

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 530am, 830am, and 4pm only. All other classes are cancelled.

Happy Labor Day!

No comments.

WOD Fri Sep 1, 2017

Part 1: Power Clean 1-1-1

Then…

Black and Blue

10 power cleans
10 burpees over the bar

5 rounds

Option 1: 135/95
Option 2: 95/65

No comments.

WOD Thu Aug 31, 2017

Partner WOD

In teams of 2…

1 lap
150m row
15 wallballs
30 overhead walking lunges (total)
45 double unders

AMRAP in 22 minutes

Partners take turns doing exercises. While one is working the other is resting.

Option 2: 90 single unders instead of double unders

No comments.

WOD Wed Aug 29, 2017

Part 1: Deadlift 4×3

Short rest.

If you want to save it for the workout, do 3×10 light weight good mornings, focusing on hinging at the hip and posterior chain activation.

Then…

Deadlifts 3/6/9/12/15
Knees to Elbows 4/8/12/16/20
Pushups 5/10/15/20/25

Option 1: 185/125
Option 2: 135/95; hanging knee raises instead of knees to elbows
Option 1+: 225/155; ring dips 3/6/9/12/15 instead of pushups

Modify the ring dips by doing a reduced number (2/4/6/8/10) or by doing matador dips.

If your are afraid your hands might tear, do GHD or regular situps instead of knees to elbows. Talk to the trainer about an appropriate number of reps.

No comments.

Holiday Schedule

On Monday, September 4 (Labor Day) there will be classes at 830am and 4pm. All other classes are cancelled. Happy Labor Day!

No comments.

WOD Tue Aug 29, 2017

Part 1: Press or Bench Press 4×5

Short rest.

Then…

9 shoulder to overhead
12 box jumps
15/12 calorie row or bike (15 men / 12 women)

5 rounds

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

No comments.

WOD Mon Aug 28, 2017

Part 1: Back Squat 3×10

A little heavier than last week if possible with good form.

Then…

Helen

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

3 rounds

Then…

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

3 rounds

No comments.

WOD Fri Aug 25, 2017

Part 1: Snatch and/or Overhead Squat 1-1-1

Full snatch if you can. Otherwise, work on power snatches and OHS mobility.

Then…

10 power snatches
25 double unders
15 overhead squats
35 double unders

3 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: front squats instead of OHS; 2x single unders instead of DU
Option 1+: 115/75

No comments.

WOD Thu Aug 24, 2017

Part 1: Handstand Pushups

Practice the movement or its modifications, such as handstand holds, pike pushups with feet on a box, and wall climbs.

If you’re comfortable with handstand pushups, work on kipping, or handstand walks, or lift. Deadlift 5×5 is a suggestion.

Then…

3 handstand pushups
5 burpee box jumps
7 toes to bar

AMRAP in 15 minutes. Cap of 10 rounds.

Option 2: wallclimbs instead of handstand pushups
Option 3: 2x light strict presses instead of handstand pushups

No comments.

WOD Wed Aug 23, 2017

Part 1: Power Clean 1-1-1

Part 2: EMOM, for 5 minutes

3 touch-and-go power cleans

Heavy or light, focus on form.

Then…

45/40 calorie row or bike (45 men / 40 women)
30 power cleans
45/40 calorie row or bike
AMRAP burpees

AMRAP in 10 minutes

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

Your score is the total reps accomplished, not just the burpee reps. If you don’t get any burpees, that’s fine.

No comments.

WOD Tue Aug 22, 2017

Part 1: Bench Press 5×3

Short rest between sets.

Then…

Shoulder to Overhead 20/16/12/8/4
Alternating Back Rack Lunges 20/16/12/8/4 (total)
Laps 1/2/3/2/1

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

No comments.

WOD Mon Aug 21, 2017

Part 1: Back Squat 3×10

Add weight each set if possible.

Then…

40 wallballs
30 pullups
40 pushups
50 situps
40 kb swings
20 wallballs
15 pullups
20 pushups
25 situps
20 kb swings

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

No comments.

WOD Fri Aug 18, 2017

Part 1: Power Clean 1-1-1

Or go light and practice technique.

Then…

Power Cleans 1/3/5/7/9/11
Toes to Bar 3/6/9/12/15/18
Wallballs 5/10/15/20/25/30

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: 135/95
Option 2: 95/65
Option 1+: 165/115 or more

No comments.

WOD Thu Aug 17, 2017

In 4 minutes, perform:

3 laps
AMRAP 1) box jumps; 2) pushups; 3) situps; 4) calorie row; 5) calorie bike

5 rounds. Rest 1 minute between rounds.

Each round you perform one of the exercises. They can be done in any order, as long as you do one round of each. Coordinate with others to make sure everyone has a bike when they want it.

Your score is the total reps accomplished.

Option 2: 2 laps; 3 minutes work / 2 minutes rest per round

No comments.

WOD Wed Aug 16, 2017

Part 1: Clean and Jerk or Snatch 1-1-1

Go heavy, or stay light and practice technique.

Part 2: EMOM, for 5 minutes

3 position snatch + 2 overhead squats

Or…

3 position clean + 2 jerks

Focus on form.

Then…

21 shoulder to overhead
21 burpees over the bar
15 hang to overhead
15 burpees over the bar
9 ground to overhead
9 burpees over the bar

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

No comments.

WOD Tue Aug 15, 2017

Part 1: Deadlift 4×3

Short rest between sets.

Then…

Calorie Row or Bike 5/10/15/20/25/30
Double Unders 20/40/60/80/100
Deadlifts 3/6/9/12/15

AMRAP in 14 minutes. Cap of 5+30.

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

Modify the DU by doing 2x single unders.

No comments.