Workout Of The Day

  • Friday, August 17, 2018

    (A) Warm Up - @ 0:00 - 15:00

    3:00 Easy Bike 

    3 rds: 5 Push Ups, 7 Hollow Rocks, Back Extensions

    INTO…

    :30 “Building” Bike Sprint

    4 Spiderman/reach per side

    :30 “Building” Bike Sprint

    :20 sec Samson Stretch/side

    :30 “Building” Bike Sprint

    5 Burpees 

    (B) “Shimmy Shimmy Cocoa Pop” - @ 20:00

    5 Rounds:

    15 Cal Bike

    15 Burpees

    (C) Deadlift - @ 40:00

    Build to a heavy set of 6

  • Thursday, August 16, 2018

    (A) Warm Up - @ 0:00 - 15:00

    250m Row + 4 Spiderman w/ Reach per side

    250m Row + 5 Inchworms

    250m Row + 6 Wall Squats

    *Build intensity with each row

    INTO…

    1 Round (Empty Barbell)

    5 Good Mornings

    5 Strict Press

    5 RDL

    5 Push Press

    5 Hang Muscle Cleans

    5 Split Jerk

    (B) Power Clean & Jerk Complex Build Up - @ 15:00 - 20:00

    Take 5 minutes to build up your bar to 65% OF YOUR 1RM C & J for the following complex:

    (C) EMOM X 10 minutes:

    Hang Power Clean + Power Clean + Split Jerk

    Starting @ 20:00

    Sets 1 & 2 - 65%

    Sets 3 & 4 - 68%

    Sets 5 & 6 - 71%

    Sets 7 & 8 - 74%

    Sets 9 & 10 - 77%

    (D) “Nobody Put Baby In A Corner”

    5 Rounds for Time:

    5 Clean & Jerks (70%)

    10 C2B

  • Wednesday, August 15, 2018

    (A) Warm Up - @ 0:00 - 15:00

    5:00 Bike or Row, where the first 2:00 are easy, followed by :20 Hard + :40 Easy for 3 rounds

    INTO…

    3 Rounds:

    10 Hollow Rocks

    10 Back Extensions

    5 Wall Squats

    3 Inchworms

    (B) “I Gotta Take A Stand” @ 20:00 - 35:00

    For Time:

    21-18-15-12

    HSPU

    T2B

    *15:00 cap

    (C) “I Ain’t Gonna Quit” - @ 40:00

    5 Rounds for time:

    3 Sandbag Over The Shoulder

    50m Sled Push (DBAP)

    12 Cal Bike

    *18:00 cap

  • Tuesday, August 14, 2018

    (Best to be on time…)

    (A) Warm Up - @ 0:00 - 15:00

    Alternating On The Minute for 10:00

    @ 0:00, 2:00, 4:00, 6:00, 8:00 - 1:00 Light Bike or Row

    @ 1:00, 3:00, 5:00, 7:00, 9:00 - Perform 1 Samson Stretch, 2 Spidermans (per side), & 3 Russian Baby Makers

    INTO…

    Snatch Barbell Warm Up

    5 GM

    5 Back Squats

    5 Sn. Grip Press

    5 OHS

    5 Sn. Deadlifts

    (B) Snatch Drills

    @ 20:00 - 24:00 - Build quickly to a moderate 3-rep Sn. Grip Push Press

    @ 24:00 - 28:00 - Build quickly to a moderate 3-rep OHS

    @ 28:00 - 32:00 - Build to a moderate 2-rep Hang Snatch (NOT Power)

    @ 32:00 - 37:00 -  5 minutes to build to a heavy single Hang Snatch (NOT Power)

    5 MINUTE REST!

    (C) @ 42:00 - “You Ever Danced With The Devil…?”

    21 OHS + 200m Run

    21 Thrusters + 200m Run

    15 OHS + 200m Run

    15 Thrusters + 200m Run

    9 OHS +200m Run

    9 Thrusters + 200m Run

    RX - 95/65 AND ALL BARBELL MOVEMENTS MUST BE UNBROKEN OR YOUR WOD IS OVER!!

  • Monday, August 13, 2018

    Monday, August 13

    (A) Warm Up - @ 0:00 - 15:00

    1 Round:

    1:30 Easy Row

    5 Hand Release Pushups

    10 Tempo Air Squats

    8 Alternating Warrior Squats

    INTO…

    1 Round:

    1:30 Easy Bike

    5 Burpees Over The Bar

    10 Good Mornings (Empty bar)

    20 Sit Ups

    INTO…

    1 Round:

    5 Back Squats

    3/side Elbow Rotations

    5 Strict Presses

    5 RDL

    5 Hang Muscle Cleans

    (B) Front Squats - 8 sets, building to a heavy double, Every 2:00

    Set #1 – 5 Reps @ 60% of 1RM Front Squat @ 20:00

    Set #2 – 3 Reps @ 65% @ 22:00

    Set #3 – 2 Reps @ 70% @ 24:00

    Set #4 – 2 Reps @ 74% @ 26:00

    Set #5 – 2 Reps @ 78% @ 28:00

    Set #6 – 1 Rep @ 81% @ 30:00

    Sets# 7 & 8 - Build to a heavy double (@ 32:00, 34:00)

    (C) “Yippie Ki-yay…” @ 42:00

    AMRAP in 13:00

    21 Cal Row

    15 Power Cleans (115/75)

    9 Burpees Over The Bar (Two foot take off…)

  • Saturday, August 11, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - Alternating movements for 10 Rounds 

    20 Wall Ball (UNBROKEN)

    10 C2B

    5 Deadlifts (225/155)

    @ 20:00 - Alternating Full Rounds for 4 Rounds EACH:

    8 Cal Row

    6 Push Press (135/95)

    4 Back Squats

    2 Burpees OTB

    @ 40:00 - AMRAP in 7:00

    20 HSPU (partner holds handstand)

    20 Cal Bike/20 T2B (done simultaneously)


    DAILY WOD - 9AM

    INDIVIDUAL -

    STRICT PRESS

    Heavy Sets of: 8, 6, 4 reps

    PARTNER CONDITIONING

    As a team:

    1000m Row

    200m Run together…after each of the following:

    30 Plate “Ground to OH” (45/25)

    40 OYP Burpees

    50 Cal Bike

    60 KBS

    70 Sit Ups

  • Friday, August 10, 2018

    (A) Warm Up - 0:00 - 15:00

    2:00 Easy Row or Bike

    2 Rounds:

    10 Hollow Rocks

    10 Back Ext.

    10 PVC OHS

    INTO…

    1:00 Hard Row or Bike

    10 Good Mornings

    5 Dip + shrug

    5 Dip + shrug high pull

    3 Muscle Snatches

    3 Snatch Grip Strict Press

    3 Snatch Grip Push Press

    3 Snatch Grip Push Jerks

    3 OHS

    (B) Snatch Complex #1 - @ 20:00 - 27:00

    EMOM x 7:00

    Snatch Pull

    Hang Snatch High Pull

    2 Hang Power Snatch

    (C) Snatch Complex #2 - @ 28:00 - 37:00

    EMOM x 9:00

    Snatch Deadlift

    Low-Hang Power Snatch

    (D) “Hot Air”

    For time:

    25-20-15 Wall Ball

    20-15-10 Cal Bike

    15-10-5 Box Jump Overs

  • Thursday, August 9, 2018

    (A) Warm Up - @ 0:00 - 15:00

    2 Rounds:

    2:00 Easy Row

    1 Round of 5 Strict Pull Ups + 10 Push Ups + 15 Squats

    :20 Samson Stretch / side

    :20 Spiderman / side

    6 Alternating Warrior Squats

    (B) “Helen” @ 20:00

    3 Rounds:

    400m Run

    21 KBS (53/35)

    12 Pull Ups

    (C) Deadlift @ 40:00

    4, 4, 2, 2 - Build to a heavy 4 and a heavy 2

  • Tuesday, August 7, 2018

    (A) Warm Up - @ 0:00 - 20:00

    1 Round:

    15 Cal Row + 5 Spiderman/Reach/side

    12 Cal Row + 5 Inchworms

    9 Cal Row + 5 GM + 5 RDL 

    INTO…

    2 Rounds:

    3 Scap Retractions + 3 Kip Swings + 1-2 Pull Ups

    5 Empty Bar Power Snatch

    5 Empty Bar C & J

    5 Empty Bar Thrusters

    INTO..

    5 minutes warm up and build up specifically for Part B

    (B) “Chomping At The Bit” - @ 20:00

    For time:

    20 Power Snatches

    10 Muscle Ups

    25 C & J

    10 Muscle Ups

    30 Thrusters

    10 Muscle Ups

    *Same load on bar for each movement - RX 135/95

    **Sub C2B for Muscle Ups

  • Monday, August 6, 2018

    A) 0:00 - 12:00 Warm Up

    3:00 Row, where the first :40 of each minute is easy and the final :20 are ramped up

    Into…

    @ 5:00 - 2 Rounds, rotating stations every :30:

    (1) :15/side Samson stretch

    (2) Alternating Glute bridge

    (3) Alternating Spiderman

    (4) Good Mornings

    @ 10:00 - Barbell Warm Up

    2 Rounds:

    3 Back Squats

    3/side elbow rotations 

    3 Snatch Grip Strict Press

    3 OHS

    (B) Strength/Gymnastic Couplet - @ 20:00

    Every 3:00 for 4 sets (12:00)

    Complete 6-8 Back Squats at 65%

    Immediately into…

    Max Unbroken HSPU

    (C) “Hearty Chuckle” - @ 40:00

    3 Rounds for Reps:

    1:00 - Max DB Front Rack “Step Back” Lunges ( 2 DBs, “Open” standard)

    1:00 - Max Sit Ups

    1:00 - Max Cal Bike

    1:00 - Rest

  • Saturday, August 4, 2018

    8AM - COMP WOD

    @ 0:00 - 3 Rounds for time:

    Teammate #1 - 50m DB Farmer’s Carry + 8 DB Thrusters + 50m Run back to teammate 

    Teammate #2 - 50m Run (to DBs) + 8 DB Thrusters + 50m DB Farmer’s Carry back to start line

    10 Muscle Ups (as a team)

    @ 20:00 - 2 Rounds for time:

    10 Synchro Power Snatches (95/65)

    10 Synchro OHS

    10 Synchro OTB Burpees

    @ 35:00 - “CrossFit Total”

    As a pair, using the same bar, spend 6 minutes at each movement


    9AM - Daily WOD

    INDIVIDUAL - Power Snatch 1.1, EMOM x 9:00

    PARTNER CONDITIONING - “Hook and Ladder”

    For Time:

    500m Run (together), 15 OTB Burpees (3 at a time), 16 Power Snatches (115/75) as a team, any way

    500m Run, 15 OTB Burpees (3 at a time), 24 Power Snatches (95/65) as a team, any way

    500m Run, 15 OTB Burpees (3 at a time), 32 Power Snatches (75/55) as a team, any way

  • Friday, August 3, 2018

    (A) @0:00 - Warm Up

    3 Rounds:

    200m Run

    8 Soldier Kicks

    4 Walking Knee Hugs + 4 Walking Quad Stretch

    5 Wall Squats

    5 SLOW Back Extensions

    Into…

    1 Round (Empty Bar)

    8 Good Mornings

    8 RDL

    8 Hang Muscle Cleans

    8 Front Squats

    (B) “Atom Bomb” - @ 20:00

    50 Power Cleans (185/125) 

    (C) Strength Conditioning - @ 35:00

    With a running clock, 5:00 at each station:

    1) @ 35:00: Bench Press - Build to a heavy set of 10 reps

    2) @ 40:00: DB Strict Press  - Build to a heavy set of 7 reps

    3) @ 45:00: DB One-Legged RDL - Build to a heavy set of 5 (each leg)

    4) @ 50:00: Strict Pull Ups - Build sets of 3 reps

  • Thursday, August 2, 2018

    (A) Warm Up - @ 0:00 - 15:00

    8 Cal Bike + 8 Spiderman/Reach

    8 Cal Bike + 8 Cossack Squats

    8 Cal Bike + 8 Alt Glute Bridges

    8 Cal Bike + 8 Box Jumps

    Into…

    2 Rounds, building intensity:

    8 Cal Bike + 5 Box Jump Overs + 7 Wall Ball

    *Rest 1:00 btw rounds

    (B) “Assault On Kelly” - @ 20:00

    5 Rounds:

    20 Cal Bike

    30 Box Jump Overs

    30 Wall Ball

  • Wednesday, August 1, 2018

    (A) Warm Up - 0:00 - 20:00

    4 Rounds of :50 light bike, :10 fast…after each set, perform:

    3 Inchworms

    4 Spidermans, each side

    5 Wall Squats

    INTO…

    2 Rounds:

    3 Strict Pull Ups

    6 Kip Swings

    9 Air Squats

    INTO…

    Build up barbell for the front squats for “Lightly Toasted”

    INTO…

    2 Rounds:

    2-3 Front Squats

    3-5 C2B

    20 Double Unders

    *Rest 1:00 btw rounds

    (B) “Lightly Toasted” @ 20:00

    3 Rounds:

    10 Front Squats (20# heavier than “So What’cha Want last week)

    20 C2B

    50 Double Unders

    (C) Dumbbell Cycling @ 40:00 - today we will practice cycling the DB, UNBROKEN, changing hands in the air and using a weight that allows us to work on this transition

    20-18-16-14-12-10:

    Dumbbell Snatch

    100m Run after each round


    COMP WOD - 5pm

    TEAMS OF 3: (Jim/Yules/Jess,  CoachAlex/Coach Greg/Gene, Andy/RO/CFab, Coach Dan/MW/Kevin)

    @ 0:00 - Hang Sq Cl Thruster Ladder

    As a team:

    30 reps @ 95/65

    24 reps @ 135/95

    18 reps @ 165/125

    12 reps @ 185/135

    @ 20:00 - 3 Rounds for time:

    15 Parallette HSPU

    30 Pistols

    45 C2B

    + 60 cal ski to finish following the 3 rounds

    @ 40:00

    2 Rounds fro time:

    25 Cal Assault Bike (Each teammate in succession)

    50m Sandbag Bear Hug Carry (Each teammate in succession)

    35 DU (Each teammate in succession)

  • Monday, July 30, 2018

    (A) 0:00 - 12:00 Warm Up

    3:00 Row, where the first :40 of each minute is easy and the final :20 are ramped up

    Into…

    @ 5:00 - 2 Rounds, rotating stations every :30:

    (1) :15/side Samson stretch

    (2) Alternating Glute bridge

    (3) Alternating Spiderman

    (4) Good Mornings

    @ 10:00 - Barbell Warm Up

    2 Rounds:

    3 Back Squats

    3/side elbow rotations 

    3 Snatch Grip Strict Press

    3 OHS

    5 Snatch Balance

    (B) Snatch Technique Drills

    @ 15:00 - 21:00 - Snatch Balance, 3 x 3 @ moderate loading

    @ 21:00 - 27:00 - Hang Snatch High Pull, 3 x 4 reps, training bar path, keeping the bar close

    @ 27:00 - 33:00 - EMOM x 7:00, 1 Pausing High Hang Snatch

    (C) Conditioning -  @ 40:00

    “4 Alarm”

    4 Rounds:

    200m Run

    15 Cal Bike

    35 Air Squats

  • Friday, July 27, 2018

    (A) @0:00 - Warm Up

    3 Rounds:

    200m Run

    8 Soldier Kicks

    4 Walking Knee Hugs + 4 Walking Quad Stretch

    5 Wall Squats

    5 SLOW Back Extensions

    Into…

    1 Round (Empty Bar)

    8 Good Mornings

    8 RDL

    8 Hang Muscle Cleans

    8 Front Squats

    (B) @ 15:00 - Clean Technique Drills

    Every 2:00 for 7 sets

    Pausing Clean (3 Pauses - at the knees, mid-thigh, receiving position)

    (C) @ 40:00 - “Hey Ladies”

    AMRAP in 15:00

    15/10 Cal Bike

    10 STRICT Pull Ups

    10 DB Bench Press (50/35)

  • Thursday, July 26, 2018

    (A) 0:00 - 10:00 Warm Up

    3:00 Row, where the first :40 of each minute is easy and the final :20 are ramped up

    Into…

    @ 5:00 - 2 Rounds, rotating stations every :30:

    (1) :15/side Samson stretch

    (2) Alternating Glute bridge

    (3) Alternating Spiderman

    (4) Good Mornings

    @ 10:00 - Barbell Warm Up

    2 Rounds:

    5 Back Squats

    3/side elbow rotations 

    5 Snatch Grip Strict Press

    5 OHS

    5 Sn. Grip RDL

    (B) @ 17:00 - Alternating On The Minute x 12:00

    3 OHS (start at 60-65%)

    20 Sit Ups

    (C) @ 37:00 - “So What’cha Want”

    For Time:

    21 Front Squats, 21 KBS, 400m Run

    15 Front Squats, 15 KBS, 400m Run

    9 Front Squats, 9 KBS, 400m Run

    *Load is optional for what you feel can be a challenge and still go UNBROKEN. You MUST go unbroken or start back at ZERO for the given movement.

  • Wednesday, July 25, 2018

    (A) @ 0:00 - 12:00 Warm Up

    2 Rounds:

    30 Double Unders

    8 Traveling Spiderman w/Reach

    8 Back Extensions

    5 Good Mornings

    5 RDL

    5 Regular DL

    Into…

    2 Rounds:

    5 Scap Retractions + 5 Kip Swings + 1-2 Strict Pull Ups

    15 Double Unders

    (B) @ 15:00 - CHOICE - 1 Max set of one of the following:

    Bar Muscle Ups

    C2B Pull Ups

    Kipping Pull Ups

    (C) @ 20:00 - Strength EMOM

    Alternating “On The Minute” x 12:00

    :45 Max HSPU

    5-5-4-4-3-3 Deadlifts, building to a heavy 3 for the last set

    (D) @ 40:00 “Sabotage”

    AMRAP in 12:00

    6 DB Push Press

    9 Deadlifts

    30 DU

    *If you drop the DBs from overhead, your WOD is over


    PARTNER COMP WOD - 5PM

    @ 0:00 - 3 Rounds:

    50 HSPU

    3 LLRC

    @ 18:00 - 2 Rounds:

    20 Deadlifts (275/185)

    30 Bar Facing Burpees

    40 T2B

    50 Cal Bike

    @ 40:00 - AMRAP in 10:00

    Max Wall Ball (must be done in unbroken sets of 25)

    Max Muscle Ups

    *Both partners can be at the two different stations at the same time


  • Tuesday, July 24, 2018

    (A) Warm Up - @ 0:00 - 10:00

    2 Rounds:

    :30 Row + 4 Spiderman w/reach

    :30 Row + 8 Alt. Cossack Squats

    :30 Row + 10 Alt. Glute Bridges

    :30 Row + 12 Hollow Rocks

    (B) @ 20:00 “Intergalactic”

    For Time:

    3 Rounds:

    10 T2B

    10 OTB Burpees

    10 Power Snatches (75/55)

    30/25 Cal Row

    2 Rounds:

    10 T2B

    10 OTB Burpees

    10 Power Snatches (95/65)

    30/25 Cal Row

    1 Round:

    10 T2B

    10 OTB Burpees

    10 Power Snatches (115/75)

  • Monday, July 23, 2018

    (A) @ 0:00 - 12:00 - Warm Up

    3 rounds:

    1:00 bike or row

    3 Scap Retractions + 3-5 Strict Pul Ups

    7 Push Ups

    9 Air Squats

    6 Alternating Warrior Squats

    (B) @ 15:00 - 29:00 - 3-Position Power Clean + Push Jerk + Split Jerk

    Every 2:00 x 7 sets

    (C) @36:00 - “Fight For Your Right”

    AMRAP in 15:00

    10 Thrusters (95/65)

    10 Power Cleans

    10 Box Jump Overs

    10 Pull Ups

    10 Cal Bike

  • Saturday, July 21, 2018

    TEAM COMP WOD - 8AM

    @ 0:00 - AMRAP in 10:00 with 1 athlete at each station and rotating when all are done

    12 Front Squats (95/65)

    Bike 12 cals

    12 KB Snatches (6L/6R, not alternating)

    @17:00 - “Heavy DT” - as a team, complete “DT” at 185/125#

    5 Rounds

    12 DL

    9 HPC

    6 PJ

    *5 Burpee OTB “by in” before you can touch the bar

    @ 37:00  - “Triple JT”

    63-45-27

    HSPU

    Ring Dips

    Push Ups

    *split this up anyway


    Daily WOD - 9AM

    INDIVIDUAL - Every 2:00, 5 sets of a 3-position SNATCH Complex:

    High Hang - Knees - Floor…

    Immediately into:

    EMOM x 10:00

    1 Squat Snatch

    PARTNER CONDITIONING:

    FOR TIME: “Saved By The Bell”

    200m Run (Both), 40 Box Jump Overs, 40 Wall Ball

    200m Run, 40 KBS, 40 Pull Ups

    200m Run, 40 KBS, 40 Pull Ups

    200m Run 40 Box Jump Overs, 40 Wall Ball

  • Saturday, July 21, 2018

    TEAM COMP WOD - 8AM

    @ 0:00 - AMRAP in 10:00 with 1 athlete at each station and rotating when all are done

    12 Front Squats (95/65)

    Bike 12 cals

    12 KB Snatches (6L/6R, not alternating)

    @17:00 - “Heavy DT” - as a team, complete “DT” at 185/125#

    5 Rounds

    12 DL

    9 HPC

    6 PJ

    *5 Burpee OTB “by in” before you can touch the bar

    @ 37:00  - “Triple JT”

    63-45-27

    HSPU

    Ring Dips

    Push Ups

    *split this up anyway


    Daily WOD - 9AM

    INDIVIDUAL - Every 2:00, 5 sets of a 3-position SNATCH Complex:

    High Hang - Knees - Floor…

    Immediately into:

    EMOM x 10:00

    1 Squat Snatch

    PARTNER CONDITIONING:

    FOR TIME: “Saved By The Bell”

    200m Run (Both), 40 Box Jump Overs, 40 Wall Ball

    200m Run, 40 KBS, 40 Pull Ups

    200m Run, 40 KBS, 40 Pull Ups

    200m Run 40 Box Jump Overs, 40 Wall Ball

  • Friday, July 20, 2018

    (A) Warm Up - 0:00 - 12:00

    25-20-15 Cal Bike or Row

    After each set:

    3 Inch Worms

    5 Split Jerks

    14 Hollow Rocks

    (B) Split Jerk Skill Work

    @ 15:00-19:00 - Build to a moderate 3 rep Split Jerk Strict Press

    @ 19:00-23:00 - Build to a moderate Pausing Split Jerk (2 pauses)

    @23:00-30:00 - Build to a heavy single Split Jerk

    (C) “On The Ropes” - @ 37:00

    AMRAP in 18:00

    200m Run

    16/12 Cal Row

    12 C2B

    8 Alt. DB Snatch (50/35)

  • Thursday, July 19, 2018

    (A) Warm Up - @0:00 - 12:00

    400m Run

    Into

    2 Rounds:

    5 Empty Bar Good Mornings

    5/side KB Suitcase Deadlifts

    5/side KB Waiter Squats

    3/side Spiderman with reach


    (B) Good Mornings (Week #3) - @15:00 - 25:00

    3 sets x 8 reps, 3-5% heavier than last week


    (C) “Out Cold” - @35:00

    5 Rounds:

    25m Waiter’s Walk Left Arm

    25m Waiter’s Walk Right Arm

    12 T2B

    12 Cal Bike

    *20:00 cap

  • Wednesday, July18, 2018

    (A) Warm Up - 0:00 - 12:00

    400m Run, 200m Run, 100m Run

    1 Round after each run:

    6 Alternating Traveling Spiderman w/reach

    3 Strict Pull Ups

    5 Back Extensions

    (B) Sumo Deadlift - 12:00 - 25:00

    Build to a heavy set of 3 reps

    (C) “Square Off” - @ 35:00

    AMRAP in 16:00

    25ft. OH Dumbbell Lunge Left Arm

    25ft. OH Dumbbell Lunge Right Arm

    15 Deadlifts (185/135)

    15 Push Ups

  • Tuesday, July 17, 2018

    (A) Warm Up - 0:00 - 12:00

    21-18-15 cal bike or row

    1 Round after each set:

    3 Inchworms

    10 Hollow Rocks

    5 Wall Squats

    10 Empty Bar Push Press

    (B) Push Press  - 12:00 - 26:00

    4 sets x 6 reps @ 80%, Rest 2:00 between sets

    (C) “Punch Drunk” - @ 35:00

    3 Rounds:

    30/21 Cal Row

    25 Wall Ball

    10 DB Hang C & J, left arm (50/35)

    10 DB Hang C & J, right arm

  • Monday, July 16, 2018

    (A) - Repeating Friday’s Warm Up

    @ 0:00 - Rotating On The Minute x 8:00 (2 rounds)

    1) :40 Light Bike

    2) :40 Double Unders

    3) :40 Alternating Samson Stretches

    4) :40 Wall Squats

    Into…

    3 Rounds:

    25m One Arm Farmer’s Carry (left arm)

    25m One Arm Farmer’s Carry (right arm)

    10 Cossack Squats 

    (B) Back Squats - @15:00 - 30:00

    3 sets x 10 reps @ 73% (this is adding 3% to last weeks number)

    (C) - “Down For The Count” - @ 37:00

    7 Rounds:

    9/6 cal bike

    6 Burpees (over the bar)

    100m Run

  • Saturday, July 14, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - For Time:

    18-12-6 reps for time:

    Hang Squat Cleans (165/115)

    STRICT HSPU

    *Divide reps any way

    @ 15:00 - 3 Rounds:

    400m Relay Run

    20 S2OH (same bar as first part, divided any way)

    10 Bar Muscle Ups (divided any way)

    @ 40:00 - EVERYONE ROTATES ON THE SKI ERG FOR MAX CALS IN :30 (:30 rest between athletes)

    *Everyone perform 5-6 efforts as time permits


    DAILY WOD - 9AM

    INDIVIDUAL - Power Snatch

    EMOM x 10 - 1 Power Snatch, building

    TEAM CONDITIONING (one person at each station)

    AMRAP in 20:00

    Station 1 - 1 Round of “Cindy”

    Station 2 - 10 Hang Power Snatches

    Station 3 - Max Cals Bike 

    *Rotate when both the “Cindy” and HPS are completed

  • Friday, July 13, 2018

    WITH A CONTINUOUSLY RUNNING CLOCK BEGINNING AT THE TOP OF EACH HOUR:

    @ 0:00 - (A) Warm Up

    Rotating On The Minute x 8:00 (2 rounds)

    1) :40 Light Bike

    2) :40 Double Unders

    3) :40 Alternating Samson Stretches

    4) :40 Wall Squats

    Into…

    @ 10:00 - Group Barbell Warm Up

    @ 15:00 - (B) Squat Clean Cycling

    EMOM X 5:00 - 5 reps, touch and go @ 55% of 1RM clean

    @ 27:00 - (C) Conditioning

    “The Scrambler”

    Front Squat + Double Under

    Alternating On The Minute

    Min 1 - “X” Double Unders

    Min 2 - Front Squats

    *Rounds 1 & 2 - 5 Front Squats @ 70%

    Rounds 3 & 4 - 4 Front Squats @ 75%

    Rounds 5 & 6 - 3 Front Squats @ 80%

    @ 45:00 - (D) Midline

    3 Sets:

    :30 Plank

    :30 Side Plank

    :30 Side Plank

    :30 Hollow Hold

    *Rest 1:00 between Sets


  • Thursday, July 12, 2018

    Warm Up

    (A) 400m Run

    Into

    2 Rounds:

    5 Empty Bar Good Mornings

    5/side KB Suitcase Deadlifts

    5/side KB Waiter Squats

    3/side Spiderman with reach


    (B) Good Mornings (Week #2)

    3 sets x 8 reps, 3-5% heavier than last week


    (C) Conditioning 

    “Fun House”

    5 Rounds:

    60ft Farmer’s Carry 

    20 Wall Ball

    400m Run

  • Tuesday, July 10, 2018

    (A) Warm Up

    3 Rounds

    100m Run, 5 Pull Ups, 7 Push Ups, 9 Squats

    Into…

    3 Rounds, increasing intensity (loading) with each round:

    5 Push Press

    5 Good Morning

    5 Back Squats

    (B) Push Press (Week #3)

    4 sets x 6 reps @ 75%, resting 2:00 between sets

    (C) Back Squats - 3 sets x 10 reps @ 70% across, resting 2:30 between sets

    (D) “Merry Go Round”

    AMRAP in 8:00

    100m Run, 5 HSPU, 5 Box Jump Overs

  • Saturday, July 7, 2018

    8AM - PARTNER COMP WOD

    @ 0:00 - 10 Alternating ROUNDS:

    6 Bike Cals

    5 Deficit HSPU

    4 Power Snatch (135/95)

    3 C2B

    *Partners complete FULL rounds then switch (5 per)

    Directly Into…

    10 Rounds ANYWAY:

    10 Cal Row

    10 S2OH (155/105)

    2 Legless RC


    9AM - DAILY WOD

    INDIVIDUAL  - Front Squats (adding 2% to our 8, 7, 6, 5 sets and 3% to our singles to finish)

    @ 0:00 - 8 reps @ 64%

    @ 2:30 - 7 reps @ 68%

    @ 5:00 - 6 reps @ 72%

    @ 7:30 - 5 reps @ 76%

    @ 10:00 - 1 rep @ 88%

    @ 11:00 - 1 rep @ 88%

    @ 12:00 - 1 rep @ 88%

    PARTNER METCON

    “Don’t Tread On Me”

    2 Rounds For Time:

    40 Cal Bike

    40 Box Jump Overs

    40 Power Cleans (115/75)

    40 T2B

    40 Push Jerks (115/75)

    +

    800m Run to Finish

  • Friday, July 6, 2018

    Warm Up

    100m Run

    3 Ring Rows + 3 Alt. Spiderman & Reach, per side + 5 Wall Squats

    100m Run

    3 Ring Rows + 3 Russian Baby Makers + 5 Wall Squats

    100m Run

    5 Empty Bar Good Mornings

    5 Empty Bar Back Squats

    5 Empty Bar Behind the Neck Strict Press

    100m Run

    3 Ring Rows + 3 Alt. Spiderman & Reach, per side + 5 Wall Squats

    100m Run

    3 Ring Rows + 3 Russian Baby Makers + 5 Wall Squats

    100m Run

    5 Empty Bar Sn. Grip RDL

    5 Empty Bar Hang Muscle Snatch

    5 Empty Bar OHS

    Snatch Drills

    From 0:00 - 5:00 - Build to a moderate set of 3 reps - Behind The Neck Strict Press

    From 5:00 - 10:00 - Build to a mod. Set of 3 reps - Behind The Neck Push Jerks

    THEN…

    3 Sets of “3-2-1” Power Snatches - The goal here is to move through the 6 reps as 1 giant set, using a single bar and changing the loading as fast as you can, resting as little as possible between repetitions. In between each “3-2-1” set, rest 1:30

    Set 1 - 3 reps @ 65%, 2 reps @ 70%, 1 rep @ 75%

    Set 2 -  3 reps @ 70%, 2 reps @ 75%, 1 rep @ 80%

    Set 3 -  3 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%


    Conditioning

    “United We Stand, Divided We Fall”

    For Time:

    30 Alternating DB Snatches

    100 Wall Ball

    30 Alternating DB Snatches

    *Every drop of the Medball, Run 100m

  • Thursday, July 5, 2018

    (A) Warm Up - start this as soon as you arrive. The Good Mornings will begin at :20 past. BE ON TIME!

    3 Rounds:

    1:00 Bike (Easy)

    10 Hollow Rocks

    10 Back Extensions

    Into…

    3 Rounds:

    :30 Bike (Moderate)

    8 Empty Barbell Good Mornings

    3 Inchworms

    Into…

    3 Rounds:

    :15 Bike (Fast)

    5 RDL (light barbell)

    5 Deadlifts

    (B) Good Mornings

    3 sets x 8 reps - this is not about loading, but rather range of motion and technique. We do not usually train this under load, so build steadily and lightly.

    (C) “Fireworks”

    For Time:

    50 Sit Ups, 20 Cal Bike, 10 Deadlifts

    40 Sit Ups, 16 Cal Bike, 8 Deadlifts

    30 Sit Ups, 12 Cal Bike, 6 Deadlifts

    20 Sit Ups, 8 Cal Bike, 4 Deadlifts

    10 Sit Ups, 4 Cal Bike, 2 Deadlifts

    RX- 245/165

  • Monday, July 2, 2018

    *BE ON TIME! The Back Squat Warm Ups sets will begin ay :15 past each class start time. It is crucial that you follow the warm up prior to these

    Back Squat - 1RM

    WARM UP 

    3:00 slow bike or row, into…

    3 sets, not for time:

    8 KB Suitcase DL, per side

    10 Empty Barbell Step Back Lunges, 5 per leg

    12 Waiter Squats, 6 per side

    Into…

    Warm Up Back Squat Sets, every 90 sec:

    @ 0:00 - 5 reps @ 50% of estimated 1RM

    @ 1:30 - 4 reps @ 55%

    @ 3:00 - 3 reps @ 60%

    @ 4:30 - 2 reps @ 65%

    @ 6:00 - 1 rep @ 70%

    Into…

    @ 8:00 - 1 rep @ 86%

    @10:30 - 1 rep @ 89%

    @ 13:00 - 1 rep @ 92%

    @ 15:30 - 1 rep @ 89%

    @ 18:00 - 1 rep @ 92%

    @ 20:30 - 1 rep @ 95%

    *Continue to build to a new 1RM from this point, every 2:30


    Conditioning (if time permits, based on class cooperation to finish back squats ON TIME, including BEING ON TIME to start class)…

    “You Say You Want A Revolution”

    AMRAP in 10:00

    3 Sandbag Over Shoulder

    5 Burpees

    15 Double Unders

  • Saturday, June 30, 2018

    PARTNER COMP WOD - 8AM

    DAILY WOD - 9AM

    Individual - Front Squats (adding 2% to our 8, 7, 6, 5 sets and 3% to our singles to finish)

    @ 0:00 - 8 reps @ 62%

    @ 2:30 - 7 reps @ 66%

    @ 5:00 - 6 reps @ 70%

    @ 7:30 - 5 reps @ 74%

    @ 10:00 - 1 rep @ 85%

    @ 11:00 - 1 rep @ 85%

    @ 12:00 - 1 rep @ 85%


    Partner Conditioning

    “Rebel Rouser”

    AMRAP in 20:00

    20 Synchro One Arm DB Clean & Jerks (10L/10R) 

    15 Synchro Burpees

    30 Sit Ups (15/15)

    10 Clapping Push Ups (5/5)

  • Friday, June 29, 2018

    Snatch

    EMOM x 10:00 - 1 rep, building


    Conditioning

    “Bubba”

    21 Bar Facing Burpees

    21 Power Snatch

    15 Bar Facing Burpees

    15 Squat Snatch

    9 Bar Facing Burpees

    9 OHS

    *135/95

  • Thursday, June 28, 2018

    “Box Of Chocolates”

    10 Rounds:

    50m KB Farmer’s Carry

    50m KB Front Rack Carry

    10/7 Cal Bike

    5 C & J (cycled and unbroken @ 55-60% of your 1RM)

  • Wednesday, June 27, 2018

    (A.) HSPU Max Set Retest

    Rest 5:00

    (B.) Alternating On The Minute x 12:00 (6 rounds)

    :45 to complete 30% reps from max retest

    1:00 Recovery Bike


    Conditioning

    “That’s My Boat”

    3 Rounds:

    500m Row

    400m Run

    Rest 3:00 between rounds


    PARTNER COMP WOD - 5pm

    @ 0:00 - “Medal Of Honor”

    3 Rounds:

    15 Sychro OHS (95/65)

    30 T2B

    45 HSPU

    60 Cal Bike

    @ 30:00 - “Peas and Carrots”

    *Alternating FULL Rounds

    AMRAP in 15:00

    7 DB Deadlift (50/35)

    25ft DB Traveling Lunge (50/35)

    7 C2B

    25ft DB Traveling Lunge

  • Tuesday, June 26, 2018

    Box Squats (Week #2)

    EMOM x 10:00

    2 Reps @ 65% of your estimated 1RM Back Squat


    Conditioning

    “Dr. Pepper”

    5 Rounds, Every 4:00 complete:

    30 Air Squats

    15 Burpees

    10 Pull Ups

    *record splits for each round

  • Monday, June 25, 2018

    Push Press (Week #1)

    (A) 10 min. to est. a 1RM

    Then:

    (B) 4 sets x 6 reps @ 65% across, resting 2:00 between


    Conditioning

    “Hurricane”

    5 Rounds for time:

    15 Power Snatches (75/55)

    30 Double Unders

    15 Wall Ball

    30 Double Unders

    *20:00 time cap


  • Saturday, June 23, 2018

    8AM - TEAM COMP WOD

    21-15-9

    Ground to Overhead (115/75 - Round of 21), (135/95 - Round of 15), (155/105 - Round of 9)

    HSPU

    Wall Ball (20/14 - Round of 21), (25/20 - Round of 15), (30/25 - Round of 9)

    *Muscle Ups/Rope Climbs 

    This WOD starts with one teammate at each station. Each will perform 21 reps. They will then rotate to the next movement and perform 21 reps, etc. Once all 3 teammate have performed 21 reps at each movement, the team must work together to perform 21 reps each of muscle ups & rope climbs (2 partners can be working at the same time, 1 on MU, 1 on RC). Your team must complete 21 muscle ups AND 21 rope climbs before moving onto the round of 15. Continue in this pattern until the completion of the WOD.


    9AM - DAILY WOD

    INDIVIDUAL - Front Squats (no pause)

    Every 2:30 x 4 sets followed by EMOM x 3…

    @ 0:00 - 8 reps @ 60%

    @ 2:30 - 7 reps @ 64%

    @ 5:00 - 6 reps @ 68%

    @ 7:30 - 5 reps @ 72%

    @ 10:00 - 1 rep @ 82%

    @ 11:00 - 1 rep @ 82%

    @ 12:00 - 1 rep @ 82%

    Partner Conditioning

    3 Rounds:

    One Partner runs 400m while the other performs:

    2 Rounds of:

    5 Pull Ups

    6 DB Power Snatches (3L/3R)…go HEAVY

    7 Cal Bike

  • Friday, June 22, 2018

    Snatch Technique Drills

    EMOM x 10:00

    Pausing Snatch Deadlift + Low Hang Snatch + OHS, building


    Conditioning

    21-15-9

    Squat Snatch (95/65)

    42-30-18

    Sit Ups

    *Run 400m following every set of sit ups and to finish the WOD

  • Thursday, June 21, 2016

    "Piece Of Work"

    5 Rounds for time:

    50m Sled Push (153/103)

    7 Sandbag OTS (100/70)

    15 HSPU

    7 STRICT Pull Ups

  • Wednesday, June 20, 2018

    *We will be taking a 1 week break from our HSPU waves and re-testing our max capacity set next Wednesday, June 27.

    Deadlift

    Take 15:00 to build to a 3-rep heavy


    Conditioning

    "Last Man Standing"

    AMRAP in 20:00

    60 Double Unders

    30 Jump Switch Lunges

    15 Deadlift @ 60% of your 3 -rep from today

     

    PARTNER COMP WOD - 5pm

    @ 0:00 - "Double Pyramid Helen"

    1200m Run (together)

    63 KBS (divided)

    36 Pull Ups (divided)

    800m Run

    42 KBS

    24 Pull Ups

    400m Run

    21 KBS

    12 Pull Ups

    *22:00 time cap

    @ 30:00 - AMRAP in 10:00

    35 Double Unders (both teammates, can work at the same time)

    12 Synchro Thrusters (75/55)

    6 Burpee Box Jump Overs ( 3 & 3)

    @ 45:00 - AMRAP in 5:00

    Bike Cals

    HSPU

    *Anyway you want

  • Tuesday, June 19, 2018

    *We will be taking a 2 week break from the back squat waves and be testing our 1RM on Monday, July 2.

    Box Squats

    EMOM x 10:00

    2 Reps @ 60% of your estimated 1RM Back Squat


    Conditioning

    "Defying Gravity"

    Row 500m

    +

    10-9-8-7-6-5-4-3-2-1 

    Pendlay Rows

    DB Strict Press

    +

    Row 500m

  • Saturday, June 16, 2018

    9AM Daily WOD

    INDIVIDUAL 

    Tempo Front Squats - 5 seconds down, 2 second pause, stand fast

    EMOM x 9:00 - 1 Rep

    Sets #1, #2, #3 - 63%

    Sets #4, #5, #6 - 67%

    Sets #7, #8, #9 - 71%

    Partner Conditioning

    For TIme:

    Run 400m (together)

    30 Clean & Jerks (divided between teammates, 115/75)

    Run 400m (together)

    36 Power Snatches (divided between teammates, 95/65)

    Run 400m (together)

    42 Thrusters (divided between teammates, 75/55)


    10AM - 3-PERSON TEAM COMP WOD

    @ 0:00 - For Time:

    TEAMS MUST COMPLETE "KAREN" & 120 Over-your-partner Burpees

    *One person on wall ball, the other 2 working on OYP Burpees; teammates may switch places at any time

    @ 20:00 - For Time:

    60 HSPU

    30 Sychro DB Snatch

    +

    150 cal Bike

    100 Pull Ups

    60 C2B

    30 MU (any way)

    +

    30 Sychro DB Snatch

    60 HSPU

    *HSPU are split any way; for the middle portion: one person on the bike, one person resting, one person accumulating reps, teammates may switch at any time


  • Friday, June 15, 2018

    AMRAP in 30:00

    100m Farmer's Carry

    1 Rope Climb

    20 KBS

    1 Rope Climb

    30 Double Unders

    1 Rope Climb

  • Thursday, June 14, 2016

    Hang Squat Clean

    EMOM  x 10 minutes, Building

    Sets #1, #2, #3 - 1 Pausing Hang Squat Clean + 1 Hang Squat Clean

    Sets #4, #5, #6, #7, #8, #9, #10 - 1 Hang Squat Clean


    Conditioning

    For Time:

    200m Run, 3 Hang Squat Cleans, 3 T2B

    200m Run, 6 Hang Squat Cleans, 6 T2B

    200m Run, 9 Hang Squat Cleans, 9 T2B

    200m Run 12 Hang Squat Cleans, 12 T2B

    *20 minute Cap

  • Wednesday, June 13, 2018

    HSPU Strength Work (Week #4)

    EMOM x 12:00

    Min 1 - 45% of Max Reps

    Min 2 - 45%

    Min 3 - 40%

    Min 4 - REST


    Conditioning

    5 sets:

    1:00 Max Cal Row

    1:00 Max Wall Ball (all to 10ft)

    1:00 Rest


    PARTNER COMP WOD - 5PM

    @ 0:00 - 10 minutes for ALL working on Handstand Walks

    (many progressions to work on here, as well as "scaling up"; coaches will assist)

    @15:00 - "Looks Easy…"

    3 Rounds:

    Partner 1 - Row 20 cals

    Partner 2 - 10 Clapping Push Ups + 10 S2OH (135/95 - must be Unbroken)

    *One round is when both partners have completed a row and "Push Complex"

    @ 40:00 - "Mass Hysteria"

    21-15-9

    Synchro DB Burpees

    T2B + Bar MU

    100 DU between each set and to finish this WOD

  • Tuesday June 12, 2018

    Back Squat Waves + 15 reps

    Every 2:30:

    Set #1 - 5 reps @ 75%

    Set #2 - 3 reps @ 80%

    Set #3 - 1 rep @ 85%

    Set #4 - 5 reps @ 80%

    Set #5 - 3 reps @ 85%

    Set #6 - 1 rep @ 90%

    Set #7 - 5 reps @ 85%

    Set #8 - 3 reps @ 90%

    Set #9 - 1 rep @ 95%

    Set #10 - 15 reps @ 50% of 1RM


    Conditioning

    3 sets:

    MAX Strict Pull Ups

    20 Russian KBS

    20 Alternating KB Step Back Lunges

    25 Sit Ups

  • Monday, June 11, 2018

    Olympic Cycling (Week #2) - building upon last week's cycling, today we make a small percentage jump on both lifts

    Every :30 for 5 sets - 3 Power Snatches @ 64% of 1RM

    -Rest 1:00-

    *Repeat above*

    -Rest 3:00-

    Every :30 for 5 sets - 2 Power Clean & Jerks @ 63% of 1RM

    -Rest 1:00-

    *Repeat above*

    *All repetitions are meant to be touch-and-go and FAST


    Conditioning

    AMRAP in 20:00

    10/7 Cal Bike

    7 Power Cleans (135/95)

    7 Burpees OTB

  • Saturday, June 9, 2018

    TEAM COMP WOD - 8AM

    For Time:

    In any manner:

    3600m Run (split into 400's)

    180 Wall Ball

    150 Cal Row

    120 T2B

    90 SYNCHRO DB Snatches (all 3 teammates)

    60 Burpee Box Jump Overs

    *One teammate may be running at all times EXCEPT during the DB Snatches

    *One teammate working at a time on all other movements


    DAILY WOD - 9AM

    INDIVIDUAL 

    Tempo Front Squats - 5 seconds down, 2 second pause, stand fast

    EMOM x 9:00 - 1 Rep

    Sets #1, #2, #3 - 60%

    Sets #4, #5, #6 - 64%

    Sets #7, #8, #9 - 68%

    Partner Conditioning

    "I Go Back"

    For TIme:

    50 Cal Row

    40 Box Jump Overs

    50 Synchro DB Snatches

    60 Pull Ups

    50 Synchro DB Snatches

    40 Box Jump Overs

    50 Cal Row

  • Friday, June 8, 2018

    For Time:

    800m Run

    200m Sandbag Carry

    30 Deadlifts

    200m Sandbag Carry

    25 Bench Press

    200m Sandbag Carry

    20 Hang Power Cleans

    200m Sandbag Carry

    15 Push Jerks

    200m Sandbag Carry

    10 Squat Clean Thrusters

    *Barbell Loading should be challenging i.e. 155/105

  • Thursday, June 7, 2018

    Push Press

    Build to a 1RM, followed by:

    4 sets x 6 reps at 65% of that 


    Conditioning

    "Little Pisser"

    In a 4:00 window…

    60 Double Unders, followed by AMRAP in remaining time:

    12 Power Snatches (75/55)

    16 Air Squats

    Rest 4:00

    In a 4:00 window…

    60 Double Unders, followed by AMRAP in remaining time:

    8 Power Snatches (95/65)

    16 Air Squats

    Rest 4:00

    In a 4:00 window…

    60 Double Unders, followed by AMRAP in remaining time:

    4 Power Snatches (115/75)

    16 Air Squats

  • Wednesday, June 6, 2018

    HSPU Strength Work (Week #3)

    EMOM x 12:00

    Min 1 - 45% of Max Reps

    Min 2 - 40%

    Min 3 - 35%

    Min 4 - REST


    Conditioning

    "Jerry"

    For Time:

    1 mile Run

    2000m Row

    1 mile Run


    PARTNER COMP WOD - 5PM

    @ 0:00 -  AMRAP in 6:00

    100m Relay SPRINT

    4 Alternating Sandbag OTS (2 per teammate)

    @12:00 - AMRAP in 7:00

    15 DB Thrusters (split any way)

    9 Muscle Ups (split any way)

    24 Cal Bike (split any way)

    @ 26:00 - For Time:

    9-15-21 reps:

    Synchro Bar Facing Burpees

    Synchro OHS (95/65)


  • Tuesday, June 5, 2018

    Back Squat Waves

    Every 2:30:

    Set #1 - 5 reps @ 73%

    Set #2 - 3 reps @ 78%

    Set #3 - 1 rep @ 83%

    Set #4 - 5 reps @ 78%

    Set #5 - 3 reps @ 83%

    Set #6 - 1 rep @ 88%

    Set #7 - 5 reps @ 83%

    Set #8 - 3 reps @ 88%

    Set #9 - 1 rep @ 93%


    Conditioning

    3 Rounds:

    20 Push Ups

    15 STRICT Pull Ups

    100m Farmer's Carry/Waiter Walk; switch at 50m (one DB in Farmer's Carry, one OH in Waiter Walk)

  • Saturday, June 2, 2018

    3-Person Team Comp WOD - 8AM

    @ 0:00 - 5 rounds (per teammate)

    25 ft. Sprint

    5 Burpee Box Jump Overs

    5 KBS (70/53)

    1 Box Jump Over

    25 ft Sprint

    @ 25:00 - For Time:

    1500m Row (500 each teammate)

    100 HSPU

    100 Back Squats (135/95, from the ground)

    100 Pull Ups

    100 C & J

    *Share reps any way


    Daily WOD - 9AM

    INDIVIDUAL

    Clean & Jerk

    Build to 80-85% of your 1RM in 10 min.

    then…

    30 Clean & Jerks @ 75% of your 1RM

    Partner AMRAP

    AMRAP in 15:00

    5 Pull Ups (Each)

    10 KBS (Each)

    15 Jump Switch Lunges (Each)

  • Friday, June 1, 2018

    EMOM x 30 minutes:

    Minute 1 - Max Cal Bike in :30

    Minute 2 - 8 Burpee Box Jump Overs

    Minute 3 - 12 Goblet (KB) Alternating Reverse Lunges

    Minute 4 - Max T2B in :30

    Minute 5 - Max HR Push Ups in :30

  • Thursday, May 31, 2018

    Snatch Work

    Every 2:00 for 20 minutes

    2 Snatch Lift Offs + 1 Snatch, building over the course of 10 sets


    Conditioning

    For TIme:

    1000m Row

    "Isabel" - 30 Snatches (135/95)

  • Wednesday, May 30, 2018

    HSPU Strength Progression (Week #2)

    EMOM x 12:00 (3 Rounds)

    Min 1: 40% of Max Set (from last week)

    Min 2: 35% of Max Set

    Min 3: 30% of Max Set

    Min 4: Rest


    Barbell Strength

    Strict Press

    5 sets x 3 reps, building


    Conditioning

    5 Rounds:

    140m Run

    20 KBS

    20 Sit Ups


    PARTNER COMP WOD - 5pm

    @ 0:00 - Alternating movements, AMRAP in 15:00

    15 Wall Ball

    5 STRICT HSPU

    1 Legless Rope Climb

    @ 20:00 - 3 Rounds

    200m Run Relay

    20 OHS (135/95) split any way

    @ 40:00 - 10 Alternating FULL rounds

    10 OYP Burpees

    3 Muscle Ups

  • Tuesday, May 29, 2018

    Back Squat Waves

    Every 2:30

    6 reps @ 71%

    4 reps @ 76%

    2 reps @ 81%

    6 reps @ 76%

    4 reps @ 81%

    2 reps @ 86%

    6 reps @ 81%

    4 reps @ 86%

    2 reps @ 91%


    Conditioning

    AMRAP in 12:00

    30 Double Unders

    10 Burpees

    50m Double Overhead DB or KB Carry

  • Saturday, May 26, 2018

    8AM - PARTNER COMP WOD 

    For Time:

    400m Med Ball Run (switching whenever) 20# for ALL

    100 Deadlifts

    400m Med Ball Run

    80 Hang Power Cleans

    400m Med Ball Run

    60 Back Squats

    400m Med Ball Run

    40 Push Jerks

    400m Med Ball Run

    20 Squat Clean Thrusters

    *Barbell Loads - 155/105


    9AM - Daily WOD

    PARTNER CONDITIONING

    400m Run (together)

    100 Deadlifts

    400m Run

    80 Hang Power Cleans

    400m Run

    60 Back Squats

    400m Run

    40 Push Jerks

    400m Run

    20 Squat Clean Thrusters

    Barbell Loads - 95/65

  • Friday, May 25, 2018

    Tempo Front Squat

    EMOM x 9:00 - 1 Rep

    3 seconds Down

    3 second Pause in Bottom

    Fast Up


    Conditioning

    "Helen"

    3 Rounds for time"

    400m Run

    21 KBS (53/35)

    12 Pull Ups

  • Thursday, May 24, 2018

    Power Clean

    Every 2:00 for 10 sets:

    1 Hang Power Clean + 2 Power Cleans 

    *Build to a heavy complex over the course of the 10 sets


    Conditioning

    AMRAP in 15:00

    30 Double Unders

    10 L-seated Dumbbell Presses

    10 Hammer Curls (5L/5R)

    10 DB Push Ups

    *Use same DBs throughout

  • Wednesday, May 23, 2018

    HSPU

    Max Set

    Rest 5:00 to figure out your math for...

    EMOM x 12:00 (3 Rounds)

    Min 1: 35% of Max Set

    Min 2: 30% of Max Set

    Min 3: 25% of Max Set

    Min 4: Rest


    Conditioning

    Alternating EMOM x 14:00

    14/10 Cal Row

    :30 sec Max DB Snatch


    PARTNER COMP WOD - 5pm

    @ 0:00 - 4 Rounds for time:

    5 Unbroken Clean & Jerks each (135/95)

    12 Muscle Ups (any way)

    @ 20:00 - 3 Rounds for time:

    50 Wall Ball

    35 HSPU

    20 Deadlifts (275/185)

    @ 40:00 - 2 Rounds for time:

    400m Run (together)

    30 T2B (any way, but cannot start until both runners are in)

    40 Cal Row

  • Tuesday, May 22, 2018

    Power Snatch

    EMOM x 10 minutes

    Min 1: 60%

    Min 2: 63%

    Min 3: 66%

    Min 4: 69%

    Min 5: 72%

    Min 6: 75%

    Min 7: 78%

    Min 8: 81%

    Min 9: 84%

    Min 10: 87%


    Conditioning

    "Assault on Fran"

    21-15-9

    Thrusters (115/75)

    C2B Pull Ups

    Cals on Bike

  • Monday, May 21, 2018

    Back Squat Waves

    Every 2:30:

    6 reps @ 69%

    4 reps @ 74%

    2 reps @ 79%

    6 reps @ 74%

    4 reps @ 79%

    2 reps @ 84%

    6 reps @ 79%

    4 reps @ 84%

    2 reps @ 89%


    Conditioning

    3 Rounds for TIme:

    Run 200m

    5 Deadlifts @ 85% of 1RM

    10 Burpees Over The Bar

    15 Dips

    20 Sit Ups

  • Saturday, May 19, 2018

    TEAM COMP WOD - 8AM

    In teams of 3:

    @ 0:00 - "Don't Let The Wheels Fall Off"

    60 Cal Bike, 75 Thrusters (75/55), 75 Burpee Box Jump Overs

    60 Cal Bike, 60 Thrusters (95/65), 60 Burpee Box Jump Overs

    60 Cal Bike, 45 Thrusters (115/75), 45 Burpee Box Jump Overs

    60 Cal Bike, 30 Thrusters (135/95), 30 Burpee Box Jump Overs

    60 Cal Bike, 15 Thrusters (155/105), 15 Burpee Box Jump Overs

    *30:00 cap

    @ 40:00 - "Toes In The Sand"

    AMRAP in 10:00 (Relay style)

    8 T2B

    3 Sandbag OTS

    *One athlete at a time


    9AM - DAILY WOD

    Partner Conditioning 

    AMRAP in 25:00

    20 Cal Bike (any way)

    2 Sandbag OTS (each, alternating)

    20 Burpees OYP (10 each, athlete #1 must perform all 10 before athlete #2 goes)

    2 Sandbag OTS (each, alternating)

    30 Sit Ups (15 each, athlete #1 must perform all 15 before athlete #2 goes)

    2 Sandbag OTS (each, alternating)

    @ 25:00 - 10 minutes as a team for a 1RM Snatch (sharing a bar if possible)

  • Friday, May 18, 2018

    Strict Press

    4 x 6 reps, across

    *Compare to Friday, May 4


    Conditioning

    "Cindy"

    AMRAP in 20:00

    5 Pull Ups

    10 Push Ups

    15 Air Squats

  • Thursday, May 17, 2018

    For TIme:

    1500m Row

    100 Double Unders

    30 Cal Bike

    400m Run

    30 Cal Bike

    100 Double Unders

    1500m Row

  • Wednesday, May 16, 2018

    Snatch-Grip Push Jerk (behind the head)

    5 sets x 3 reps, non-maximal loads working on receiving position for the snatch


    EMOM X 10 minutes:

    1 Snatch High Pull + 2 Hang Power Snatch


    Conditioning

    AMRAP in 15:00

    5 Burpee Box Jump Overs

    10 Alternating DB Snatch

    20 Wall Ball


    PARTNER COMP WOD - 5PM

    @ 0:00 - "The Seven"…alternating movements for 7 rounds:

    7 HSPU

    7 Thrusters (135/95)

    7 T2B

    7 Deadlifts (245/170)

    7 Burpees

    7 KBS

    7 Pull Ups

    @ 25:00 - 6 Rounds, any way:

    20 Wall Ball

    5 Bar Muscle Ups

    3 Ring Muscle Ups

    @ 40:00 - 3 Rounds, any way

    90 Double Unders

    30 Power Snatch (75/55)

  • Tuesday, May 15, 2018

    Double Tabata HSPU - :40 on / :20 rest for 4 rounds

    Conditioning 

    3 Rounds For Time:

    Run 400m

    20 KBS

    20 Pull Ups 

    20 Dips

  • Monday, May 14, 2018

    Back Squat Waves

    Every 2:30 for 9 sets:

    6 reps @ 67%

    4 reps @ 72%

    2 reps @ 77%

    6 reps @ 72%

    4 reps @ 77%

    2 reps @ 82%

    6 reps @ 77%

    4 reps @ 82%

    2 reps @ 87%


    Conditioning

    AMRAP in 10:00

    20 DU

    3 DB Manmakes

    20 Sit Ups

  • Friday, May 11, 2018

    "Barbara"

    5 sets:

    20 Pull Ups

    30 Push Ups

    40 Sit Ups

    50 Squats

    *Rest 3:00 between sets


    *Scaling options

    "Half Barbara"

    5 Sets:

    10 Pull Ups

    15 Push Ups

    20 Sit Ups

    25 Squats

    or

    3 Rounds of "Barbara"

    or

    Ring Rows instead of Pull Ups

  • Thursday, May 10, 2018

    Snatch Drill

    Every 2:30 for 5 sets:

    Snatch x 1.1.1, resting 5 seconds between singles


    Conditioning

    For Time:

    750m Row

    200m KB Carry (50m held in front rack, 50m Farmers Carry, 50m Front Rack, 50m Farmers Carry)

    500m Row

    200m KB Carry

    250m Row

    200m KB Carry

  • Wednesday, May 9, 2018

    Strength

    Push Press - 3RM


    Conditioning

    AMRAP in 20:00

    6 DB Push Press 

    9 Deadlifts (225/155)

    200m Run


    Partner COMP WOD - 5pm

    @ 0:00 - "Full Of Hot Air"

    5 Rounds (per teammate) for time:

    12 Deadlifts

    9 Hang Power Cleans

    6 Push Jerks

    *200m Med Ball Run for non-working teammate

    *Barbell loads will INCREASE with EACH round - (m - 155, 160, 165, 170, 175); (w - 105, 110, 115, 120, 125)

    @ 30:00 - "Beat Around The Bush"

    10 minutes for a 1RM Snatch

    @ 40:00 - "It Takes Two To Tango"

    4 Rounds

    15 Wall Ball (each)

    5 Burpees (each, over your partner)

  • Tuesday May 8, 2018

    Gymnastic 

    Tabata HSPU - 8 sets - 20 sec on/ 10 sec rest


    Power Clean

    10 min for a Heavy Single


    Conditioning

    AMRAP in 4:00

    24/18 cal Bike

    20 T2B

    15 Power Cleans (115/75)

    Rest 4:00

    AMRAP in 4:00

    20/15 cal Bike

    15 T2B

    12 PC @ (135/95)

    Rest 4:00

    AMRAP in 4:00

    16/12 cal Bike

    10 T2B

    9 PC @ (155/105)

  • Monday, May 7, 2018

    Back Squat Waves

    *Every 2:00

    6 reps @ 65%

    4 reps @ 70%

    2 reps @ 75%

    6 reps @ 70%

    4 reps @ 75%

    2 reps @ 80%

    6 reps @ 75%

    4 reps @ 80%

    2 reps @ 85%


    Conditioning

    AMRAP in 12:00

    16 "Step Back" KB Lunges

    8 Burpees

    25 Sit Ups

  • Saturday, May 5, 2018

    8am Partner COMP WOD

    9am Daily WOD

    INDIVIDUAL - 

    15 min for a 3RM OHS

    Partner Conditioning - 

    AMRAP in 20:00

    With 1 Partner running at all times:

    Run 200m

    The other partner AMRAP:

    3 Sandbag or Atlas Stone 

    6 Target Burpees

    9 Air Squats

  • Friday, May 4, 2018

    Strength

    Strict Press - 4 sets x 6 reps


    Conditioning

    2 Rounds for time:

    25 Cal Row

    50 KBS (53/35)

    50 Wall Ball

    25 Pull Ups

  • Thursday, May 3, 2018

    Clean Work

    Every 90 sec for 3 sets - 

    1 High Hang Clean @ 55-65%

    Into…

    Every 90 sec for 3 sets - 

    1 Hang Clean @ 65-75%

    Into…

    Every 2:00 for 5 sets - 

    2-Position Clean @ 75-85%

    (mid-thigh & below the knees)


    Conditioning

    5 sets:

    10 Alternating DB Snatch

    10 Burpees over DB

    10 Cal Bike

    *Rest 2:00 between sets

  • Wednesday, May 2, 2018

    4 Sets:

    6 Back Squats @ 75%

    Rest 45 sec

    6/Leg Unilateral RDL

    Rest 45 sec

    100ft Waiter's Carry (One DB Overhead - 50ft. Each Arm)

    Rest 45 sec


    Conditioning

    4 Rounds for time:

    100m Farmer's Carry (KB or DB)

    50ft. Traveling Lunge

    25 Sit Ups


    PARTNER COMP WOD - 5pm

    @ 0:00 - "Butterfingers'"

    AMRAP in 15:00

    16 Muscle Ups

    12 Push Jerks (155/105)

    6 Snatches (same bar)

    *Divide reps anyhow

    @ 22:00 - "Tootsie Roll"

    In a 13:00 window:

    2 Rounds:

    50 Wall Ball (11ft/10ft)

    50 Cal Row

    100 Double Unders

    then:

    Max Burpee Bar Pullovers in remaining time

    @ 40:00 -  "Payday"

    AMRAP in 5:00

    Max T2B

    Max Cal Bike

    *Anytime T2B is broken, you must switch. You may not start pedaling until your teammate is on the bar

  • Tuesday, May 1, 2018

    AMRAP in 10:00

    5 HSPU (sub 2 Wall Climbs)

    10 Thrusters (95/65)

    200m Run

    Rest 5:00

    AMRAP in 10:00

    40 Double Unders

    20/15 Hand-Release Push Ups

    10 Pull Ups

    Rest 5:00

    AMRAP in 10:00

    250m Row

    10 T2B

    10/5 Ring Dips

  • Monday, April 30, 2018

    Snatch Work

    Every 90 sec for 3 sets - 

    1 High Hang Snatch @ 55-65%

    Into…

    Every 90 sec for 3 sets - 

    1 Hang Snatch @ 65-75%

    Into…

    Every 2:00 for 5 sets - 

    2-Position Snatch @ 75-85%

    (mid-thigh & below the knees)


    Conditioning

    AMRAP in 15:00

    10/7 Cal Bike

    20 Wall Ball

    5 Burpee Box Jump Overs

  • Saturday, April 28, 2018

    8am - 3-Person Team COMP WOD

    @ 0:00 - "High Tide"

    For Time:

    1000m Row, 6 LLRC, 20 Squat Cleans (135/95)

    1000m Row, 9 LLRC, 30 Squat Cleans 

    1000m Row, 12 LLRC, 40 Squat Cleans

    *Split up work any way

    @ 30:00 - "Cycling Mary"

    AMRAP in 20:00

    5 Parallette HSPU

    10 Pistols

    15 Pull Ups

    Max Cals Bike

    *One person must be on the bike at all times while work is being done; split up the work any way


    9am - Daily WOD

    Individual - Front Squats

    5 sets x 3 reps @ 80-85%


    Partner Conditioning

    AMRAP in 25:00

    10 Synchro Burpees Over the Bar

    10 Push Press (Each) (95/65)

    10 Pull Ups (Each)

    200m Run (relay style)

  • Friday, April 27, 2018

    Bench Press

    10-8-6-4-2 reps, increasing with each rep scheme

    *8 Ring Rows between each set


    Conditioning

    4 Rounds for time:

    20 Cal Row

    10 Dips

    20 Hammer Curls (alternating)

    10 T2B

  • Thursday, April 26, 2018

    Clean Work

    Every 2:00 for 10 sets:

    3-Position Clean (High-to-Low)


    Conditioning

    AMRAP in 15:00

    400m Run

    25 KBS

    25 Air Squats

  • Wednesday, April 25, 2018

    3 reps every 2:00 x 6 sets, building to a 3RM

    Seated Strict Shoulder Press (seated on a bench without back support, pressing bar overhead)


    Conditioning

    5 Intervals:

    12/8 Cal Bike

    7/arm DB Hang Clean and Jerk (18.1 standards)

    20 Sit Ups

    *Rest 2:00 between Intervals


    PARTNER COMP WOD - 5pm

    @ 0:00 - "Captain Crunch"

    4 Rounds for time

    20 cal Assault Bike

    400m Run/100m KB Farmer's Carry (one teammate does the run, the other the carry; alternate rounds)

    10 Sychro Snatches (FULL SQUAT) (95/65)

    @ 20:00 - "Lucky Charms"

    AMRAP in 7:00

    10 Burpee Bar Muscle Ups (as a team)

    10 Sychro Thrusters (95/65)

    @ 35:00 - "Shredded Wheat"

    40 Double Unders Each (one must perform all 40, then the other)

    10 Cal Row Each

    30 Wall Ball Each (one must perform all 30, then the other)

    10 Cal Row Each

    20 KBS Each (one must perform all 20, then the other)

    10 Cal Row Each

    20 KBS Each (one must perform all 20, then the other)

    10 Cal Row Each

    30 Wall Ball Each (one must perform all 30, then the other)

    10 Cal Row Each

    40 Double Unders Each (one must perform all 40, then the other)

  • Tuesday, April 24, 2018

    Tempo Back Squats

    3 sets x 5 reps @ 4 sec down, 1 sec pause in bottom, stand to extension (75-80%)


    Conditioning

    AMRAP in 20:00

    3 STRICT Pull Ups

    6 HSPU

    9 Burpees

    30 Double Unders


  • Monday, April 23, 2018

    Snatch Work

    Every 90 sec for 3 sets:

    3 Muscle Snatches

    Into…

    Every 90 sec for 10 sets:

    1 Snatch (60%, 65%, 70%, 75%, 80%, 83%, 86%, 89%, 92%, 95%)


    Conditioning

    3 rounds:

    500m Row 

    30 Wall Ball

    10 Deadlifts (BW)

  • Saturday, April 21, 2018

    8am - 3 Person Team COMP WOD

    @ 0:00 - "Back Pedal" (one partner working at a time)

    100 Cal Bike, 75 Power Snatches (115/80), 50 C2B

    100 Cal Bike, 75 Clean & Jerks (135/95), 50 Strict Pull Ups

    @ 25:00 - "Jet Setting"

    100 Cal Row

    100 Wall Ball

    100 Lateral Bar Burpees

    100 Deadlifts (225/155)

    100 Lateral Bar Burpees

    100 Wall Ball

    100 Cal Row


    9am - Daily WOD

    PARTNER CONDITIONING

    With a 30 minute running clock:

    2000m Row

    then,

    AMRAP in remaining time:

    Both run 200m

    10 Wall Ball Each

    10 Push Ups Each

    10 Pull Ups Each

    30 Sit Ups (both can perform the sit-ups at the same time)

  • Friday, April 20, 2018

    Strength

    3 sets:

    20 Steps dumbbells walking lunge

    *Resting 60 sec between sets


    Conditioning

    AMRAP in 6:00

    20 Double Unders

    10 KBS (53/35)

    Rest 1:00

    AMRAP in 6:00

    5 Man Makers (30/20)

    5 Box Jumps

    Rest 1:00

    AMRAP in 6:00

    5 T2B

    10 Air Squats

  • Thursday, April 19, 2018

    With a continuously running clock:

    @ 0:00 - Every 2:00 for 5 sets:

    5 OHS, building in weight over the course of the 5 sets

    @ 12:00 - Every 2:00 for 8 sets:

    3 Push Jerks @ 70-75% of 1RM

    @ 32:00 - AMRAP IN 12:00

    10 GROUND TO OVERHEAD any how (115/75)

    250m Row

  • Wednesday, April 18, 2018

    Rotating through 3 stations, EMOM for 18 minutes (6 sets):

    Station 1: 1-3 Rope Climbs, depending on strength in this movement

    (if you don not have rope climbs, work on 6-8 Perfect Ring Rows

    Station 2: 1-15 Ring Dips, depending on strength in this movement

    Station 3:  25 Sit ups


    Conditioning 

    3 sets, for max reps/cals:

    3:00 Assault Bike

    2:00 Burpee Box Jump Overs

    1:00 STRICT Pull Ups

    Rest 2:00 between sets


    PARTNER COMP WOD - 5pm; sign ups required by Tuesday at 8pm

    @ 0:00 - "Nate"

    AMRAP in 20:00

    2 Muscle Ups

    4 HSPU

    8 KBS

    *Partners complete A FULL ROUND before switching

    @ 25:00 - "Hips Don't Lie"

    AMRAP in 10:00

    8 Cal Bike

    7 T2B

    6 Burpee Box Jump Overs

    *5 Back Squats (135/95) from the ground; 1 partner will complete a full round of the 8-7-6 while the other performs 5 Back Squats as a "buy in" for them to begin the next round

    @ 40:00 - "Lasso"

    1 Legless RC

    10 KB Snatch (5L/5R)

    25 DU

    1 Legless RC

    10 KB Snatch

  • Tuesday, April 17, 2018

    Snatch Work

    Every 2 minutes for 8 sets:

    3-Position Snatch (High to Low)

    *Build over the course of the 8 sets


    Conditioning

    5 Rounds:

    20 Wall Ball

    5 Snatches (NOT POWER) @ 75% of today's 3-Position

  • Monday, April 16, 2018

    Benchmark Testing

    "Jackie"

    For Time:

    1000m Row

    50 Thrusters (45/33)

    30 Pull Ups


    Strength

    3 sets:

    8 Back Squats @ 60-65%

    Rest 60 sec

    8-10 STRICT HSPU 

    Rest 90 sec

  • Friday, April 13, 2018

    4 sets:

    8/arm Single-Arm Dumbbell Press

    Rest 30 sec

    100ft Sled Push (walking)

    Rest 60 sec


    Conditioning

    AMRAP in 12 minutes:

    25 Double Unders

    8 Ring Dips

    8 Burpee Box Jump Overs

  • Thursday, April 11, 2018

    Clean Skill Work

    Every 2 minutes x 20 minutes:

    2 Power Clean & Jerks (not touch and go)

    *build over these 10 sets 


    Conditioning

    7 Rounds:

    5 Clean & Jerks (@ 55% of Skill Work Portion)

    10/7 Cal Bike/Row - alternating rounds

  • Wednesday, April 11, 2018

    Strength Couplet

    3 sets:

    8 Back Rack Split Squat/ Leg

    Rest 60 sec

    10 RDL

    Rest 60 sec

    *Loading is choice to maintain form and quality


    Conditioning

    4 sets:

    10 Bench Press (155/105)

    15 DB Lateral Raise

    20/15 Cal Bike

    25 Sit Ups


    PARTNER COMP WOD - 5pm (sign ups will be on the whiteboard. Please let us know by Wednesday morning)

    @ 0:00 - AMRAP in 12:00

    15 Calorie Row

    12 Power Snatch (75/55)

    9 Box Jump Overs

    * barbell must be held in the front rack position by "resting" partner during the row and BJO. Switch whenever.

    1 MINUTE REST

    @ 13:00 - 4 minutes as a team 

    Max Lift complex of 3 Deadlifts + 1 Hang Clean (power or squat)

    *Score is combined weight of both partners

    @ 25:00 - For Time:

    100 Wall Ball

    75 C2B

    50 HSPU

    25 Muscle Ups

    Max Cals on Bike

    *15:00 time cap

  • Tuesday, April 10, 2018

    Strength/Core Couplet

    4 sets:

    10 DB Push Press

    Rest 30 sec

    20 sec L-sit (accumulate 20 sec in this portion, using the fewest sets possible)

    Rest 90 sec


    Conditioning

    4 sets:

    3 minutes per set:

    5 HSPU

    10 KBS

    15 Pulll Ups

    *Rest 90 sec between sets, picking up where you left off, seeing how many rounds completed you can get across the 4 sets

  • Monday, April 9, 2018

    Snatch Technique Drills

    Every 90 sec x 3 sets:

    2 High Hang Snatch

    Into:

    Every 90 sec x 3 sets:

    2 Hang Snatch

    Into:

    Every 90 sec x 3 sets:

    2 Snatch Lift-Offs (below the knee) + 1 Snatch

    Into:

    Every 90 Sec x 2 sets:

    Halting Snatch Deadlift (shin-knees-mid thigh-hip) with slow descent to ground

    *This entire sequence is meant to be "building" but not in so much as it makes you lose technique


    Conditioning

    4 Rounds for time:

    18/15 Cal Row

    15 Box Jump Overs

    12 Toes-through-RIngs

  • Friday, April 6, 2018

    Power Snatch Skill Work

    2 reps

    EMOM x 7 sets, building


    Conditioning

    10 rounds:

    3 Power Snatches @ 75-80% (of the skill work portion)

    7/5 cal bike

  • Thursday, April 5, 2018

    Every 90 sec for 8 sets:

    2 Cleans + 1 PUSH Jerk

    *load is choice, building


    Conditioning

    AMRAP in 15:00

    20/15 Cal Row

    20 Alternating DB Snatch (50/35)

    10 Burpee T2B

  • Wednesday, April 4, 2018

    DAILY WOD

    3 Rounds For Time with 1:00 rest between rounds:

    25 KBS

    25 SDHP (75/55)

    25 Box Jumps

    25 Push Press

    50 Double Unders

    *Any time left over will be athletes choice to work on gymnastic skill i.e. HSPU, Pausing Ring Dips, Strict Pull Ups


    PARTNER COMP WOD - 5pm

    @ 0:00 - "You Get What You Give"

    3 Rounds:

    30 KBS (70/53)

    30 Burpee Box Jump Overs

    30 Push Press (95/65)

    30 Back Squats

    *Split reps any way

    @ 22:00 - "In The Meantime"

    AMRAP in 8:00:

    One Partner - 100ft Bear Hug Sandbag Carry (100/70)

    One Partner - Cals on Bike

    *Score is feet travelled + Cals

    @ 35:00 - "Closing Time"

    (Double JT)

    42-30-18 reps for time:

    HSPU 

    Ring Dips 

    Push Ups

  • Tuesday, April 3, 2018

    4 sets:

    6 Front Rack Splits Squats/leg @ 35-50% of your 1RM Front Squat

    Rest :30

    6 STRICT Pull Ups

    Rest 1:00


    Conditioning

    For Time:

    21-15-9

    Burpee over Med Ball

    42-30-18

    Wall Ball

  • Monday, April 2, 2018

    Snatch Work 

    EMOM x 6:00 - 2 High Hang Snatch @ 50-65%

    into…

    Every 90 sec. for 6:00 - 1 Hang Snatch @ 65-80%

    into…

    Every 90 sec. for 7:30 - 1 Snatch @ 80%+


    Conditioning

    For max reps/cals:

    3 Minutes - Row

    3 Minutes - Power Cleans

    3 Minutes - Bike

    3 Minutes - Sit Ups

  • Saturday, March 31, 2018

    Partner COMP WOD - 8am

    @ 0:00 - "Two Rooms With a View"

    4 Rounds for time:

    100ft Shuttle Run, each teammate

    50ft. One Arm Overhead DB Lunge, each teammate

    25 Wall Ball

    20 Pull Ups

    *The WB & PU are being performed simultaneously by the teammates. Once completed, they will switch. 

    @ 22:00 - "Light & Fluffy"

    6 Rounds per teammate:

    5 Sandbag OTS

    5 Burpee Box Jump Overs

    15 HSPU

    @ 42:00 - For Time

    100 Cal Assault Bike

    100 T2B

    *split any way


    Daily WOD - 9am

    INDIVIDUAL - HSPU Work

    PARTNER CONDITIONING

    AMRAP IN 30:00

    400m Run (both teammates)

    20 Pull Ups

    20 Cals Bike

    40 Wall Ball

    40 KBS

    *One partner working at a time, except on the run

  • Friday, March 30, 2018

    Power Clean

    EMOM x 10 - 1 Power Clean, building


    Conditioning

    500m Row

    +

    3 rounds:

    10 Power Snatches (115/75)

    10 OHS

    10 SDHP

    +

    500m Row

  • Thursday, March 29, 2018

    Deadlift - 5 sets x 3 reps, touch and go, @ 85%

    *rest 90 seconds between sets


    Conditioning

    5 Rounds:

    50 Double Unders

    +

    2 Rounds of "Cindy"

  • Wednesday, March 28, 2018

    Back Squat

    Every 90 sec for 15:00 - 2 reps @ 80-85%

    Conditioning

    AMRAP in 15:00

    15/12 Cal Bike

    5 Ring Dips w/ a 1-count pause in the bottom of each rep

    6 Burpee Box Jump Overs


    TEAM COMP WOD - 5pm

    *In team's of 3:

    @ 0:00 - "Footsteps…"

    AMRAP in 12:00

    25ft. DB Farmer's Carry

    5 DB Thrusters

    5 C2B

    25ft. DB Farmer's Carry

    *One teammate on Assault Bike at all times, for calories

    @ 18:00 - "Why Is Everything So Heavy?"

    With one teammate working at a time, 1RM Clean and Jerk in 11:00

    @ 30:00 - "In High Gear"

    AMRAP in 15:00

    Max Muscle Ups

    12 Burpees OTB

    250m Row

    *One teammate at each station, rotating when the row and burpees are both completed

  • Tuesday, March 27, 2018

    Snatch

    EMOM x 5:00 - 1 Power Snatch @ 80%

    then:

    Every 90 seconds for 15:00

    1 Snatch (NOT POWER) @ CHOICE


    CONDITIONING

    5 Rounds for time:

    6 Power Cleans (155/105)

    12 Toes through Rings

    18 Wall Ball

  • Saturday, March 24, 2018

    8am - 18.5

    9am - Daily WOD

    Individual - 15 minutes for a 1RM Clean and Jerk

    Partner Conditioning

    AMRAP in 22:00

    5 Burpees Each over your partner

    10 Cals Each Assault Bike

    5 Hang Power Cleans Each (135/95)

    200m Run (as a team)

  • Friday, March 23, 2018

    Power Snatch Work

    With a continuously running clock:

    @ 0:00 - EMOM x 5:00 

    1 Hang Power + 1 Power Snatch @ 60%

    @ 7:00 - EMOM x 5:00

    2 Power Snatches @ 70%-80%

    @ 14:00 - EMOM x 5:00

    1 Power Snatch @85%


    Conditioning

    30 Cal Row

    +

    5 rounds:

    5/arm KB One Arm Row

    10 Push Ups

    15 Air Squats

    30 Cal Row

  • Thursday, March 22, 2018

    Join us tonight at 8pm for the 18.5 LIVE announcement party and throwdown. This is going to be incredible. At 6 p.m. tonight, March 22, Castro will announce three workout options for 18.5 on Facebook Live. The CrossFit community will then have the chance to vote on the workouts and select the one we will all have to perform in Week 5 of the CrossFit Games Open. That’s right: three options! 

    Be sure to tune in on the CrossFit Games Facebook page and Games.CrossFit.com at 6pm to see the announcement and pick your destiny.

    ----------------------------------------------------------------------------------------------------

    "Long and Hard"

    AMRAP in 40:00

    15/12 Cal Bike

    10 T2B

    20 UNBROKEN KBS

    30 Double Unders

    40 Sit Ups


  • Wednesday, March 21, 2018

    DB Thruster - skill work

    complete 5 sets x 10 reps working on positioning and hip drive


    Conditioning

    AMRAP in 20:00

    10 Lateral Burpee over DB (18.0)

    20 Alternating DB Snatch

    10 Ring Dips

  • Tuesday, March 20, 2018

    Clean Work

    With a continuously running clock:

    @ 0:00 - EMOM x 5:00

    1 Hang Clean + 1 Clean (ground) @ 60%

    @ 7:00 - EMOM x 5:00

    2 Cleans @ 75%

    @ 14:00 - EMOM x 5:00

    1 Clean @ 85%

    @ 30:00 - Conditioning

    21-15-9 reps

    Wall Ball x2

    C2B Pull Ups

  • Monday, March 19, 2018

    CrossFit Open WOD 18.4

    or

    Optional Daily WOD

    Overhead Work

    Take 15 minutes to build to a heavy complex of:

    5 Strict Presses + 3 Push Presses + 1 Split Jerk


    Conditioning

    3 Rounds:

    500m Row

    10 Box Jump Overs

    30 Jump Switch Lunges

  • Saturday, March 17, 2018

    8AM - 18.4

    9AM - DAILY WOD

    INDIVIDUAL

    Snatch

    15 minutes to build to a heavy single

    TEAM CONDITIONING (teams of 4)

    5 Rounds for time, conveyor belt style (one person at each station, switching when all are done):

    25 Sit Ups

    200m Run

    12 Target Burpees

    10 Clean & Jerks (115/75)

  • Friday, March 16, 2018

    Bench Press

    Take 15 minutes to build to a 2RM


    Conditioning

    6 sets:

    10/7 Cals Assault Bike

    12 Sit Ups

    20 KBS

    *Rest 1:00 between sets

  • Thursday, March 15, 2018

    Join us tonight at 8pm at CBCF for the announcement party & 18.4 Throwdown upon the revealing of the WOD!


    Front Squat

    5 sets x 5 reps, building to a heavy 5


    Conditioning

    AMRAP in 15:00

    10 SDHP (75/55)

    10 Burpees OTB

    10 Back Squats

  • Wednesday, March 14, 2018

    Deadlift/T2B

    5 sets:

    7 Deadlifts @ 75% + 10 T2B

    *Rest 2:00 between sets


    Conditioning

    5 rounds:

    250m Row

    10 Push Ups

    15 Air Squats


    Team COMP WOD - 5PM ( let's try this one again…)

    In teams of 3:

    @ 0:00 - "Sandy Beaches and Distant Reaches"

    15 Rounds, rotating through teammates:

    8/6 Cal Row

    3 Sandbag Over The Shoulder (100/70)

    6 HSPU

    *One teammate performs a full round, running back to tag the rower for the next teammate to go

    @ 20:00 - AMRAP in 10:00, rotating through movements:

    Max Power Snatches (115/75)

    40 Double Unders

    25 Wall Ball

    @ 35:00 - In 12 minutes:

    Using one barbell, as a team, find each teammates 2RM Back Squat


  • Tuesday, March 13, 2018

    Pause Power Clean Complex

    Every 90 seconds for 9:00 (7 sets):

    1 Pause Power Clean + 1 Power Clean

    *For the Pause Power Clean, pause 1 second each at below the knees and mid thigh, then cleaning from mid-thigh, dropping the bar to reset, then performing the Power Clean

    * Start at 55% and build gradually throughout


    Conditioning

    EMOM x 20:00

    Minute 1 - Max HSPU in :30

    Minute 2 - 20 Sit Ups

    Minute 3 - Max C2B in :30

    Minute 4 - 12 Steps one arm OH DB Lunge (6 steps right arm, 6 steps left arm)

  • Monday, March 12, 2018

    CrossFit Open WOD 18.3 

    or

    Daily WOD

    Snatch Drills

    5 sets:

    2 Hang Snatch Pulls

    2 Snatch High Pulls (from ground)

    10 seconds Rest - Bar on Floor

    2 Power Snatches

    *Load is choice but light to dial in technique;rest as needed between sets

    then:

    EMOM x 8 minutes

    2 Power Snatches - 55%, 60%, 65%, 70%, 75%, 80%, 80%


    Conditioning

    AMRAP in 12 minutes:

    7 Burpee Box Jump Overs

    7 DB Thrusters

    14 Cal Bike

  • Saturday, March 10, 2018

    8am - 18.3

    9am - Daily WOD

    INDIVIDUAL - 10 minutes for a 5RM OHS

    PARTNER CONDITIONING

    AMRAP in 25:00

    Partner #1 - 6 Deadlifts

    Partner #2 - 6 Deadlifts

    Partner #1 - 5 Hang Power Cleans

    Partner #2 - 5 Hang Power Cleans

    Partner #1 - 4 Push Press

    Partner #2 - 4 Push Press

    100 Sit Ups (as a team, split up any how)

    30 Cals on Bike (as a team, split up any how)

    *for the entirety of the WOD, PLATE OVERHEAD

  • Friday, March 9, 2018

    Strict Press

    EMOM for 15 minutes:

    1 Rep


    Conditioning

    8 rounds for time:

    12/8 cal row

    10 Box Jump Overs

    6 DB Push Press

  • Thursday, March 8, 2018

    Join us tonight for the 18.3 announcement party and throwdown immediately following! BYOB, pull up a chair, and watch some of team CBCF take on 18.3!


    Clean Work

    Every 90 seconds for 7:30 (6 sets):

    3-Position Clean @ 60-65% (Full Squat Clean)

    *High Hang, Mid-Thigh, Low-Hang (not ground)

    THEN, lower the weight to 50-55%…

    Every :30 for 3 minutes:

    3 Power Cleans & Jerks


    Conditioning

    5 Rounds for time:

    18 KBS

    12 Goblet Squats (w/same KB)

    9 Cal Row

  • Wednesday, March 7, 2018

    Conditioning

    Every minute on the minute for 30 minutes:

    Minute 1: 8/5 Cals Assault Bike

    Minute 2: Max Wall Ball

    Minute 3: 15/10 Push Ups

    Minute 4: Max Double Unders

    Minute 5: 30 second Plank on Low Rings

    Strength

    Back Squat

    Take 10 minutes to build to a challenging set of 3


    Team COMP WOD - 5PM

    In teams of 3:

    @ 0:00 - "Sandy Beaches and Distant Reaches"

    15 Rounds, rotating through teammates:

    8/6 Cal Row

    3 Sandbag Over The Shoulder (100/70)

    6 HSPU

    *One teammate performs a full round, running back to tag the rower for the next teammate to go

    @ 20:00 - AMRAP in 10:00, rotating through movements:

    Max Power Snatches (115/75)

    40 Double Unders

    25 Wall Ball

    @ 35:00 - In 12 minutes:

    Using one barbell, as a team, find each teammates 2RM Back Squat

  • Tuesday, March 6, 2018

    With a continuously running clock:

    @0:00 - Power Snatch

    8 minutes to build to a heavy single

    @ 13:00 - Conditioning

    9-15-21

    Power Snatch (95/65)

    HSPU

    @ 30:00 - Strength Couplet

    3 sets:

    10 DB Bench Press

    immediately into…

    Max Strict Pull Ups into Max Kipping Pull Ups

    *Rest 2:00 between rounds

  • Monday, March 5, 2018

    CrossFit Open WOD 18.2

    1-2-3-4-5-6-7-8-9-10 reps for time:

    DB Squats

    Bar-Facing Burpees

    In the remaining time of 12 minutes:

    18.2a - 1RM Clean


    For those who do not want to perform 18.2/18.2a:

    Push Press

    Build to a heavy set of 3 reps

    *rest 90 sec between sets


    Conditioning

    For time:

    750m Row

    40 KBS

    30 Push Press (95/65)

    40 KBS

    750m Row

  • Saturday, March 3, 2018

    Partner Conditioning

    AMRAP in 10 minutes:

    "Cindy" in the style of:

    Alternating 5/5 Pull Ups, 10/10 Push Ups, 15/15 Air Squats

    Rest 3:00

    AMRAP in 10 minutes:

    10 Push Press (each teammate)

    12 Synchro Burpees over the bar

    20 Lateral Bar Hops, each teammate

    Rest 3:00

    AMRAP in 10:00

    *One partner on the rower at all times, for calories:

    20 Sit Ups

    20 KBS

    *Switch when 1 partner has completed the 20/20

  • Friday, March 2, 2018

    Deadlift 

    10 minutes to build to a Heavy Single


    Conditioning

    AMRAP in 30:00

    30/20 Cal Bike

    20 Box Jump Overs

    20 Alternating DB Hammer Curls

    5 Wall Walks

    2 Deadlifts @ 90% of your Heavy Single

  • Thursday, March 1, 2018

    Clean Work

    Every 2 minutes for 10 minutes (5 sets):

    3-Position Clean @ 60-65% (Full Squat Clean)

    *High Hang, Mid-Thigh, Low-Hang (not ground)

    THEN, lower the weight to 50-55%…

    EMOM for 5 minutes:

    4 Power Cleans


    Conditioning:

    For time:

    2 Rounds:

    40 Wall Ball

    50 Double Unders

    Into:

    2 Rounds:

    20 Toes-through-Rings

    25 Push Ups

  • Wednesday, February 28, 2018

    5 sets

    Strict Press - 6-8 reps; load is choice

    Into

    30 second Side Plank per side (in between sets of Strict Press)

    Rest 2:00 following Side Planks before next set


    Conditioning

    3 rounds for time:

    500 meter row

    35 KB Swings

    35 Sit Ups


    TEAM COMP WOD - 5PM

    @ 0:00 - For Time & Bike Cals:

    Max Cals on Bike

    300 Double Unders

    200 Wall Ball

    100 Ring Dips

    20 Legless Rope Climbs

    *For each calorie on the bike, subtract 3 seconds from your total time; ALL teammates can be working at the same time

    @ 20:00 - "Shuttle Fun"

    WIth one athlete going at a time completing a full round and then tagging in the next teammate:

    5 rounds, per teammate:

    75ft Shuttle Run

    6 Burpee Box Jump Overs

    25ft Shuttle Run

    6 Alternating DB Snatches

    50ft Shuttle Run

    @ 40:00 - "Triple Grace"

    *Each given teammate MUST perform 3 reps at a time before the next athlete goes

  • Tuesday, February 27, 2018

    With a continuously running clock...

    @ 0:00 - Snatch

    15 minutes to build to a Heavy Single

    Rest 7 minutes to set up for…

    @ 22:00 - You will have 3 minutes to complete a maximum of 6 snatches. Your score for this is the sum of your successful lifts, up to 5 lifts. Whatever weight you start with, you keep on the bar. (If you make your first 5, you do not need to complete the 6th attempt). Example: 95 pounds on the bar x 4 successful lifts made = 380

    @ 35:00 - AMRAP in 12:00

    25ft. One Arm OH DB Traveling Lunge

    25 ft One-Arm OH DB Traveling Lunge

    10 Pull Ups

    5 HSPU

  • Monday, February 26, 2018

    CrossFit Open WOD 18.1

    AMRAP in 20 minutes

    8 T2B

    10 DB Hang Clean and Jerks (5L/5R)

    14/12 Cals Row


    *For those who have already completed 18.1…

    In the Oly Room…

    Back Squat

    3 sets x 4 reps @ 80%, across


    Conditioning

    EMOM x 21:00

    Minute 1 - 10/8 cals Bike

    Minute 2 - Max Burpees (18.0)

    Minute 3 - 15 Barbell Thrusters (45/33)

  • Saturday, February 24, 2018

    Partner Conditioning

    For Time, as a team:

    20 DB Man Makers (alternating every 2)

    30 Pull Ups

    40 Burpees Over Your Partner

    50 Air Squats

    60 Synchro DB Snatches

    50 Air Squats

    40 Burpees OYP

    30 Pull Ups

    20 DB Man Makers (alternating every 2)

    80 Cal Bike to Finish

  • Friday, February 22, 2018

    Just a reminder!....The Open schedule will be as follows here at CBCF:

    Thursday Night Lights!…every week, come join us for the Open WOD announcement at 8pm, followed by those who want to participate, throwing down that WOD immediately after the release. This has proven to be a big hit in years past! BYOB and food, couches, hammocks, etc!

    Friday evenings at 5pm-6pm

    Saturday mornings from 8-9am. There will still be a 9am daily WOD on Saturdays. There will be NO COMP WOD for the 5 weeks of the Open.

    Sundays from 8-10

    Mondays will feature the Open WOD AND a Daily WOD for those that have already done the Open WOD.

    PLEASE DO NOT COME IN AND ASSUME YOU WILL BE ABLE TO DO THE WOD AT YOUR CHOOSING. 


    *Programming note: With respect to the amount of Shoulder-to-Overhead in 18.1, the initial programming for today has been altered. This may happen throughout the course of the Open season for the next 5-weeks.

    Strength

    Front Squat

    5 sets:

    Set #1 - 10 reps

    Set #2 - 8 reps

    Set #3 - 6 reps

    Set #4 - 4 reps

    Set #5 - 2 reps

    *In between every set, 10 Burpees + 10 Cal Bike

    *Load should increase with each set

    Rest 5:00

    21-15-9 reps for time:

    Deadlift (185/125)

    Push Ups

    Bar Hop Overs

    Jump Switch Lunges


  • Thursday, February 22, 2018

    Open Prep

    CrossFit Open WOD 11.1

    AMRAP in 10:00

    30 Double Unders

    15 Power Snatches (75/55)


    Strength Conditioning

    3 sets, not for time:

    8 reps: 1-1-2 DB Bench Press

    8 STRICT Pull Ups

    12 HSPU

    16 DB Hammer Curls

    *transition easily from one movement to the next. Form and ROM is priority.

  • Wednesday, February 21, 2018

    DAILY WOD

    Clean Conditioning Intervals

    AMRAP in 3:00:

    24 Box Jump Overs

    18 Cal Row

    Max Cleans (95/65)

    Rest 3:00

    AMRAP in 3:00:

    20 Box Jump Overs

    15 Cal Row

    Max Cleans (115/75)

    Rest 3:00

    AMRAP in 3:00:

    16 Box Jump Overs

    12 Cal Row

    Max Cleans (135/85)

    Rest 3:00

    AMRAP in 3:00

    12 Box Jump Overs

    9 Cal Row

    Max Cleans (155/95)

    Rest 3:00

    AMRAP in 3:00

    8 Box Jump Overs

    6 Cal Row

    Max Cleans (185/105)


    Core Conditioning

    Rotating through the movements with :20 on/:10 rest, for 8:00:

    Low Plank

    Side Plank

    Side Plank

    Hollow Hold


    3-Person Team COMP WOD - 5pm

    AMRAP in 8:00

    Teammate #1 - Run 200m

    Teammate #2 - 2 Rounds of Cindy

    Teammate #3 - 10 Burpee Box Jump Overs

    *Rotate when all have completed their stations

    Rest 4:00

    AMRAP in 8:00

    Teammate #1 - Run 100m

    Teammate #2 - 1 Round of Cindy

    Teammate #3 - Max Cleans 155/105 *modify as needed

    *Rotate when all have completed stations; score is rounds + clean reps

    Rest 4:00

    AMRAP in 8:00

    Teammate #1 - Max Cals Rower

    Teammate #2 - Max DB Bear Complex (Push Up + Squat Clean + Push Press + Thruster)

    Teammate #3 - 6 Burpee Sandbag OTS

    *Rotate when Burpee Sandbags are completed

  • Tuesday, February 20, 2018

    Back Squats

    With a continuously running clock:

    @ 0:00 - Back Squats

    Perform 1 rep, EMOM, building to 92% of your last tested 1RM, then, staying at that weight, perform EMOM x 6 minutes at 92%


    Conditioning

    30/20 Cal Bike

    +

    3 Rounds:

    15 OHS (115/75)

    15 T2B

    +

    30/20 Cal Bike

  • Monday, February 19, 2018

    High Hang Snatch

    EMOM x 9:

    Min 1 @ 65%

    Min 2 @ 70%

    Min 3 @ 75%

    Min 4 @ 68%

    Min 5 @ 73%

    Min 6 @ 78%

    Min 7 @ 71%

    Min 8 @ 76%

    Min 9 @ 81%

    *All % off of Heavy Single Snatch


    Conditioning

    9 - 15 - 21 OTB Burpees

    18 - 30 - 42 Wall Ball

    27 - 45 - 63 Sit Ups

    Round #1: 9, 18, 27…Round #2: 15, 30, 45…Round #3: 21, 42, 63

  • Saturday, February 17, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - 8 rounds per team:

    8 Double KB Deadlifts

    50' Farmer's Carry w/KB

    8 Burpee Box Jump Overs

    *"Non-Working" Partner is on the Rower. Team must accumulate 200 cals for completion of this portion

    *Partner will complete a full round before switching with rowing partner

    @ 20:00 - For Time:

    20 Synchro DB Snatch

    75 Wall Ball

    30 Synchro DB Snatch

    60 Wall Ball

    40 Synchro DB Snatch

    45 Wall Ball

    @ 40:00 - AMRAP in 10:00, alternating movements:

    10 Push Press (115/75)

    10 Cals Bike

    10 T2B


    DAILY WOD - 9AM

    INDIVIDUAL

    1 Snatch Balance + 2 OHS

    15 minutes for a heavy complex

    PARTNER CONDITIONING

    AMRAP in 30:00

    50 Wall Ball

    50 Sit Ups

    50 Box Jump Overs

    50 Cal Bike

    50 Over Your Partner Burpees

  • Friday, February 16, 2018

    Strict Press

    Set 1: 4 reps @ 65%

    Set 2: 3 reps @ 75%

    Set 3: 2 reps @ 85%

    Set 4: 1 rep @ 90%

    Set 5: Max reps @ 75%


    Conditioning

    "The Chief"

  • Thursday, February 15, 2018

    3 Rounds for time:

    30 KBS (Heavy)

    30 Jump Switch Lunges

    Rest 5 minutes, into:

    3 sets, not for time:

    8 Barbell Single-Leg Deadlift per leg

    Rest 1:00

    8 Hanging Stiff-Leg Leg Raises

    Rest 1:00

    :30 Side Plank per side

    Rest 1:00

  • Wednesday, February 14, 2018

    DAILY WOD

    Clean Work

    Every 2 minutes for 10 sets (20 minutes):

    2 Clean Lift-Offs + 1 Power Clean

    * A Clean Lift-Off is the first pull to the knees off of the ground, with a 2-second pause at the knees after each lift-off. Following your second lift-off, reset on the ground and then perform 1 Power Clean


    Conditioning

    AMRAP in 20:00

    40 Double Unders

    25 Sit Ups

    10 HSPU


    PARTNER COMP WOD - 5pm

    @ 0:00 - 8 rounds, alternating movements:

    50 ft. DB Lunge

    12 C2B

    4 Ring Muscle Ups

    @ 20:00 - AMRAP in 12:00, alternating FULL Rounds

    10 Cal Bike

    7 HSPU

    5 Hang Power Snatch (115/75)

    @ 40:00 - 5 Rounds

    1 Legless RC

    10 Bupees Over Your Partner (18.0)

    20 Double Unders

    15 Front Squats (75/55)

    * For this portion, partner #1 does one RC, then partner #2; then partner #1 does 10 Burpees OYP, then partner #2…etc.


  • Tuesday, February 13, 2018

    Snatch Session

    With a continuously running clock:

    @ 0:00 - Every 2 minutes for 4 minutes (2 sets):

    Snatch Push Press + OHS x 2 reps

    (pausing in the bottom of the OHS for 2 seconds)

    @ 4:00 - Every 90 seconds for 3 minutes (2 sets):

    2 High Hang Snatch @ 50-60%

    @ 7:00 - Every 90 seconds for 3 minutes (2 sets):

    2 Hang Snatch @ 65-75%

    @ 10:00 - EMOM x 12 minutes:

    1 Snatch @ 75-95%


    Conditioning

    3 Rounds:

    21 Cal Row

    15 DB Thrusters

    9 Lateral Burpees over DBS

  • Saturday, February 10, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - AMRAP in 6:00

    20 Wall Ball

    10 Deadlifts (225/155)

    *One partner on WB, one on DL. Switch when both have completed the given station

    @ 12:00 - 3 Rounds for time:

    25 Cal Bike

    10 OHS (115/75) & 5 Ring Muscle Ups

    *Same as 1st WOD

    @ 35:00 - AMRAP in 10:00

    15 SYCHRO Burpees OTB

    10 Clean & Jerks (155/105)

    15 C2B

    *Following the Sychro Burpees, one partner on C&J, one on C2B, then back to the burpees. Switch for round 2 and so forth


    DAILY WOD - 9AM

    INDIVIDUAL

    Hang Squat Clean

    EMOM x 10 minutes

    Minutes 1 - 5 - 2 reps

    Minutes 6-10 - 1 rep


    PARTNER CONDITIONING

    AMRAP in 20:00

    70 Cal Bike

    60 Cal Row

    50 Power Snatches (75/55)

    50 C & J (75/55)

    40 Power Snatches (95/65)

    40 C & J (95/65)

    30 Power Snatches (115/75)

    30 C & J (115/75)

    *Share reps any way

  • Friday, February 9, 2018

    Strength

    Pause Front Squat + Front Squat

    8 sets, starting at 50% of your estimated 1RM and building by 5% each set, ultimately finding a heavy complex for the day


    Conditioning

    5 Rounds:

    1 minute Row for Calories

    1 minute Thrusters (95/65)

    :45 Plank Hold 

    1:15 Rest

  • Thursday, February 8, 2018

    Strength Circuit

    Rotating through 3 stations, every 2 minutes for 18 minutes:

    Station 1 - 8 Bent Over Barbell Row

    Station 2 -  14 DB Box Step Up and Overs 

    Station 3 -  8 Hanging Stiff-Legged Raises


    AMRAP in 20 minutes:

    20/15 Cal Bike

    15 HSPU

    3 Bar Muscle Ups

  • Wednesday, February 7, 2018

    DAILY WOD

    With a continuously running clock:

    @ 0:00 - Take 10 minutes to find a Heavy Single Split Jerk

    @ 15:00 - Every 2 minutes for 4 sets (8 minutes): 30 seconds of Shoulder-to-Overhead

    *Sets 1 & 2: Push Press at 45-55% of the Heavy Single Split Jerk

    *Sets 3 & 4: Push Jerk at 55-65% of the Heavy Single Split Jerk

    @ 30:00 - 3 rounds:

    50 Wall Ball

    35 Double Unders

    20 Target Burpees


    PARTNER COMP WOD - 5pm

    @ 0:00 - For time:

    30 Bear Complex (135/95; alternating partners)

    100 Cal Bike

    30 Bear Complex

    @ 25:00 - AMRAP in 12:00

    10 Burpee Box Jump Overs (18.0 standards)

    10 HSPU (abmat and 25's on either side….adding a set of 10's with each round)

    *partners can share reps anyhow

    @ 40:00 - 8 Alternating full rounds:

    12 Cal row

    4 Bar Muscle Ups

  • Tuesday, February 6, 2018

    Snatch Session

    Take 15 minutes to build to a heavy complex of 1 Hang Snatch + 1 Squat Snatch

    Followed by:

    EMOM x 10 minutes:

    1 Snatch @ 80% of today's complex


    Conditioning

    AMRAP in 12:00

    250m Row

    10 T2B

    20 KBS (53/35)

  • Monday, February 5, 2018

    Following a 7 minute warm up, with a continuously running clock:

    @ 7:00 - Back Squat

    *Using last weeks Heavy Single, take 15 minutes to build to 90-95% of that number

    @ 27:00 - EMOM x 6 minutes:

    2 Back Squats @ 80-85% of last weeks Heavy Single

    @ 42:00 - CONDITIONING

    2 Rounds

    15 Pull Ups

    30 Deadlifts (185/125)

    15 HR Push ups

    30 Sit Ups

    *15 minute cap

  • Saturday, February 3, 2018

    PARTNER COMPEITORS WOD - 8am

    @ 0:00 - For Time:

    75 Cals Assault Bike

    75 Snatches (95/65)

    50 Cals Assault Bike

    50 Snatches (135/95)

    25 Cals Assault Bike

    25 Snatches (155/110)

    @ 25:00 - AMRAP in 10:00

    4 Legless Rope Climbs

    25 HSPU

    @ 40:00 3 Rounds:

    10 Synchro DB OHS Right Arm (50/35)

    15 Muscle Ups

    10 Synchro DB OHS Left Arm


    DAILY WOD - 9am

    PARTNER CONDITIONING:

    Following a 21-15-9 cal row per teammate:

    14 Rounds:

    3 Hang Squat Snatch

    5 Pull Ups

    10 KBS

    *One partner complete a full round, then the next partner goes. This is 7 rounds per partner.

  • Friday, February 2, 2018

    Strength

    Take 20 minutes to build to a 1RM Deadlift


    Conditioning

    AMRAP in 12:00

    6 Sumo-Deadlifts (165/115)

    12 Box Jump Overs

    :20 Hollow Hold

  • Thursday, February 1, 2018

    Strength/Skill

    Every 2:00 for 6 sets (12 minutes):

    2 Front Squats + 1 Jerk @ 90% of Heavy Single Clean and Jerk


    Conditioning

    5 Rounds:

    50ft Traveling Double DB Lunge

    100ft Shuttle Run 

    10 Target Burpees

    10 T2B

  • Wednesday, January 31, 2018

    Daily WOD

    Alternating minutes for 6 sets (12 minutes):

    Max Double Unders

    Max HSPU


    Conditioning

    AMRAP in 20:00

    5 STRICT Pull Ups

    10 Cal Bike

    15 DB Bench Press

    20 Sit Ups


    PARTNER COMPETITORS WOD - 5pm

    @ 0:00 - "Double Elizabeth"

    42-30-18 reps for time:

    Squat Cleans (135/95)

    Ring Dips

    @ 20:00 - AMRAP in 10:00, alternating movements:

    35 Double Unders

    12 Thrusters (75/55)

    8 Burpee Box Jump Overs

    *Barbell may never touch the ground during the entire 10:00 or 50 cal bike penalty

    @ 40:00 - For time:

    100 Deadlifts (185/125)

    100 KBS (70/53)

    100 HSPU

    100 Pull Ups

  • Tuesday, January 30, 2018

    With a continuously running clock:

    @ 0:00 - Power Snatch

    Take 15 minutes to build to a Heavy Single

    @ 20:00 - Every 45 seconds for 7 sets:

    1 SQUAT snatch at 90% of today's Heavy Single Power Snatch

    @ 35:00 - 21-15-9 reps for time:

    Calorie Row

    DB Thrusters

  • Monday, January 29, 2018

    With a continuously running clock:

    @ 0:00 - Back Squat

    Take 15 minutes to build to a Heavy Single. These are not PR attempts, but rather reps you know you can make successfully without failing.

    @ 20:00 - EMOM x 6:00 - 1 rep @ 90% of today's Heavy SIngle

    @ 35:00 - For max reps:

    30 seconds Ground to Overhead (G2OH) @ 135/95

    Rest 30 seconds

    45 seconds G2OH @ 115/75

    Rest 45 seconds

    60 seconds G2OH @ 95/65

    *Rest 3 minutes, then repeat

  • Saturday, January 27, 2018

    PARTNER COMP WOD - 8am

    @ 0:00 - For Time, splitting reps any way

    200 Double Unders

    180 Wall Ball

    140 HSPU

    80 Pistols

    @ 20:00 - 3 Rounds:

    10 Syncro Squat Snatch (95/65)

    20 Cal Bike/8 Bar Muscle Ups (one teammate on bike, one on Bar MU…then switch, in order to complete 1 full round)

    @ 40:00 - For Time:

    100 OHS (95/65), in sets of 10 before switching

    *"Non working partner must perform 3 target burpees and 7 T2B before getting on the barbell


    PARTNER Conditioning 

    Teams of 2:

    AMRAP in 30 minutes:

    100 cal row

    50 C2B

    30 Clean and Jerks

    10 Burpee Over your partner (per teammate)

  • Friday, January 26, 2018

    Strength Couplet

    4 sets:

    8/leg DB Split Squat

    Rest 30 seconds

    8/arm Single arm DB or KB Row

    Rest 30 seconds


    Conditioning

    4 Rounds for time:

    20/15 cal bike

    10 Burpee Box JUMP Overs

    20 Wall Ball

  • Thursday, January 25, 2018

    Pause Push Press

    For max reps

    Set #1 - 75%

    Set #2 - 70%

    Set #3 - 65%

    Set #4 - 60%

    *For the pause, in order to recognize how the hips drive the bar, you will rest for a 3 count in the bottom of each "dip" before driving the bar overhead

    Strength/Midline Conditioning

    4-5 Sets:

    10 DB Strict Press

    15 Push Ups

    10 T2B

    :20 Hollow Hold

    :20 Plank Hold

  • Wednesday, January 24, 2018

    Daily WOD

    Every 2 minutes for 16 minutes (8 sets):

    1 Clean + 2 Front Squats @ 80-85%

    Conditioning

    AMRAP in 14:00

    50 Double Unders

    30 Alternating DB Snatches (50/35)

    5 Muscle Ups


    COMP WOD - 5pm

    @ 0:00 - 21-15-9 reps for time:

    DB Burpees (18.0 standard)

    C2B

    Wall Ball

    @ 15:00 - Open WOD 11.1

    AMRAP in 10:00

    30 DU

    15 Power Snatch (75/55)

    @ 35:00

    9-15-21 Squat Clean Thruster (115/75)

    9-6-3 Muscle Ups

    +

    50 cal Bike to finish

  • Tuesday, January 23, 2018

    Strength Circuit

    Rotating through 3 stations, every 2 minutes for 18 minutes (3 sets):

    Station 1 - 8 Strict Pull Ups

    Station 2 - Max HSPU in 60 seconds

    Station 3 - 30 Sit Ups


    Conditioning

    3 Rounds for time:

    30/20 cal Row

    30 KBS

  • Monday, January 22, 2018

    With a continuously running clock, following a 10-minute warm up:

    @ 10:00 - Back Squat

    EMOM x 12 minutes

    2 reps @ 80-85%

    @ 30:00 - 4 sets for max reps in 30 seconds of Hang Squat Snatch

    *Rest 60 seconds between each set

    Set #1 - 50%

    Set #2 - 50%

    Set #3 - 55%

    Set #4 - 60%

    @ 45:00 - AMRAP in 7:00

    10 Cal Bike

    8 Bar Facing Burpees

    4 OHS (75/55)

  • Friday, January 19, 2018

    *REMINDER: There is NO 4pm WOD or Open Gym tonight due to setting up at The Fuge for the Arctic Blast

    Olympic Strength/Skill

    Hang Power Snatch

    7 sets x 2 reps, building


    Conditioning

    EMOM x 20 minutes:

    Minute 1: 12 Box Jump Over

    Minute 2: 10 Unbroken Hang Power Snatch

    Minute 3: Max Calorie Bike

    Minute 4: Rest

  • Thursday, January 18, 2018

    In teams of 2, AMRAP in 30:00:

    50 Air Squats

    40 KBS

    30 S2OH (95/65)

    20 Burpees

    10 STRICT Pull Ups

    *Divide reps any way

  • Wednesday, January 17, 2018

    DAILY WOD

    HSPU Work

    AMRAP in 2:00

    Rest 1:00

    AMRAP in 2:00

    *Today we will work on subbing with wall walks rather than HR Push Ups


    Conditioning

    5 Rounds:

    5 Squat Snatch (95/65)

    20 Wall Ball

    35 Double Unders

    25 Sit Ups


    Partner COMP WOD - 5pm

    @ 0:00 - 27-45-63 reps:

    KBS

    Thruster (95/65)

    C2B

    *split reps however for this portion

    @ 25:00 - 63-45-27 reps:

    Calorie Row

    Power Snatch (75/55)

    *split reps however for this portion 

    @ 45:00 - 3 rounds:

    10 Back Squats (135/95)

    1 Legless Rope Climb

    *one partner does 10 squats, then the next. Then one partner does 1 LLRC, then the next. 

  • Tuesday, January 16, 2018

    Front Squat

    7 sets x 3 reps

    Set #1 - 60%

    Set #2 - 64%

    Set #3 - 68%

    Set #4 - 72%

    Set #5 - 76%

    Set #6 - 80%

    Set #7 - 84%


    Conditioning

    "Pace it or Break It?"

    AMRAP in 5:00

    15-12-9

    KBS (53/35)

    Front Squats (95/65)

    Calorie Bike

    REST 5:00

    AMRAP in 5:00

    15-12-9

    KBS (53/35)

    Front Squats (75/55)

    Calorie Bike

  • Monday, January 15, 2018

    Power Clean & Jerk cycling

    EMOM x 11:00

    @ 0:00 - 4 PC&J @ 60%

    @ 1:00 - 3 PC&J @ 65%

    @ 2:00 - 2 PC&J @ 70%

    @ 3:00 - 4:00 - REST

    @ 4:00 - 4 PC&J @ 65%

    @ 5:00 - 3 PC&J @ 70%

    @ 6:00 - 2 PC&J @ 75%

    @ 7:00 - 8:00 - REST

    @ 8:00 - 4 PC&J @ 70%

    @ 9:00 - 3 PC&J @ 75%

    @ 10:00 - 2 PC&J @ 80%


    Conditioning

    AMRAP in 20:00

    21 Cal Row

    15 C2B

    9 Box Jump Overs

    6 Clean & Jerks (135/95)

  • Saturday, January 13, 2018

    PARTNER COMP WOD - 8am

    @ 0:00 - 5 rounds:

    25 HSPU (as a team)

    10 Squat Cleans, alternating (185/125)

    @ 25:00 - 3 Rounds, each teammate:

    One partner performs 2 Rounds of: 5 C2B/10 Heavy KBS/15 Air Squats

    One partner performs 10 Power Snatches (135/95)

    @ 45:00 - 1 Round for time:

    50 Sychro OTB Burpees

    75 T2B (one partner working at a time)


    Daily WOD - 9am

    INDIVIDUAL

    Overhead Squats

    10 reps w/ empty bar

    7 reps @ 30% of 1RM

    6 reps @ 40%

    5 reps @ 50%

    4 reps @ 60%

    3 reps @ 65%

    3 reps @ 70%

    3 reps x 3 more sets for a heavy triple

    PARTNER CONDITIONING

    AMRAP in 20:00

    Alternating movements throughout the 20 min.:

    16 Alternating DB Snatches

    6 Burpee Box Jump Overs

    10 Pull Ups

    6 HSPU

    10 SIngle arm DB Thrusters (5L/5R)

  • Friday, January 12, 2018

    Strength Couplet 

    4 sets:

    16 Double KB Front Rack Alternating Reverse Lunges

    Rest 1:00

    8 Bench Press @ 70-80%

    Rest 1:00


    Conditioning

    4 sets:

    1:00 Max Calorie Assault Bike

    Rest :30

    1:00 Max HR Push Ups

    Rest :30

    In 1:00, 60ft. plate OH Traveling Lunge

    Rest :30

  • Thursday, January 11, 2018

    Strength

    Strict Press - 7 sets

    Set 1: 5 reps @ 60% (of 1RM)

    Set 2: 3 reps @ 75%

    Set 3: 1 rep @ 80%

    Sets 4, 5, 6, & 7: 7 reps @ 65%

    * Rest 2:00 between sets


    Conditioning

    For Time:

    50 cal Row

    +

    50 Deadlifts (135/95)

    50 T2B

    50 Hang Power Cleans (115/75)

    50 Wall Ball

    50 Push Press (95/65)

    +

    50 cal Row

  • Wednesday, January 10, 2018

    Strength/Stamina

    Back Squats

    2 Rounds:

    Max reps in :15 seconds @ 35% of 1RM

    Rest :45 seconds

    Max reps in :30 seconds @ 45% of 1RM

    Rest 1:30

    Max reps in :45 seconds @ 55% of 1RM

    *Rest 3:15 between the 2 Rounds; goal here is speed in reps without having to re-rack the barbell


    Conditioning

    For Time:

    30/20 cal bike

    +

    3 rounds:

    25 Sit Ups

    50 Double Unders

    10 Hang Power Snatch (95/65)

    +

    30/20 cal bike


    COMP WOD - 5PM

    @ 0:00 - 

    30-20-10 reps for time

    Cal Row

    Assault Bike Cals

    10m Shuttle Runs 

    @ 15:00 - 

    18-15-12-9 reps Sandbag Over the Shoulder 

    6-5-4-3 reps legless RC

    @ 35:00 - 

    4 Rounds for time:

    15 T2B

    5 Push Jerks (175/125) *from the ground

  • Tuesday, January 9, 2018

    Open Prep

    Snatch Drills + MU

    Every 2:00 for 14:00 (7 sets)

    1 Hang Power Snatch + 1 OHS + 1 Snatch

    (x) Muscle Ups (sub C2B)

    *Following the snatch complex, work on MU until 1:15 has elapsed for each set

    Snatch complex sets:

    1 - 65%

    2 - 68%

    3 - 71%

    4 - 74%

    5 - 74+%

    6 - 74+%

    7 - 74+%

    Conditioning

    2 Rounds:

    AMRAP in 2:00

    20 KBS (53/35)

    Max Target Burpees

    Rest 2:00

    AMRAP in 2:00

    20 KBS

    Max Burpee Box Jump Overs

    Rest 2:00

    AMRAP in 2:00

    20 KBS

    Max HSPU

    Rest 2:00

  • Monday, January 8, 2018

    Strength

    Thruster (from the ground)

    Take 10 minutes to build to a 7RM

    *From 10-15 minutes on the clock, perform 2 more sets of 5 reps @ 85% of your 7RM


    Conditioning

    "Jackie"

    1 Round for time:

    1000m Row

    50 Thrusters (45/33)

    30 Pull Ups

  • Saturday, January 6, 2018

    Comp WOD - 8am

    @ 0:00 - 3 Rounds for time:

    50 Wall Ball

    5 Clean and Jerks (225/155)

    @ 20:00 - For Time:

    40 STRICT Pull Ups

    100 DB Bench Press (50/35)

    40 Pistols

    *partition any way

    @ 40:00 - 21-15-9 reps

    Deadlifts (225/155)

    Double Unders x4


    Daily WOD - 9AM

    INDIVIDUAL - HSPU WORK

    4 sets: :20 on/:10 off

    Rest 1:00

    4 sets: :20 on/:10 off


    Partner Conditioning

    5 sets, rotating through:

    250m Row

    15 Push Ups

    15 Pull Ups

    20 Jump Switch Lunges

  • Friday, January 5, 2018

    Every 2:00 for 6 sets (12:00)

    3 Hang Power Cleans + 3 Front Squats

    Set 1 - 60%

    Set 2 - 65%

    Set 3 - 70%

    Set 4 - 75%

    Set 5 - 75-80%

    Set 6 - 75-80%


    Conditioning

    AMRAP in 20:00

    30 Wall Ball

    30 Sit Ups

    30 Alt. DB Snatch

  • Thursday, January 4, 2018

    Snatch

    Every 3 minutes for 6 sets (18 minutes):

    Reps of 1.1.1 (rest 10 seconds between singles)

    *Load is choice; this is NOT a Power Snatch


    Conditioning

    5 rounds for time:

    10 Push Press (95/65)

    10 Burpee over the bar

    10 T2B

  • Wednesday, January 3, 2018

    Every 2 minutes, for 3 sets, rotating through stations:

    Station 1 - 8 Deadlifts

    Station 2 - 8 Bench Press

    Station 3 -  Max Double Unders in 1:00


    Conditioning

    AMRAP in 15:00

    12/9 Cal Bike

    50ft. Traveling Lunges w/ KB

    20 KB Swings 


    COMP WOD - 5pm

    @ 0:00 - 10 minutes for a 1RM Snatch

    @ 20:00 - 4 rounds:

    15 Cal Bike

    15 Wall Ball

    15 C2B

    @ 40:00 - 21-15-9 reps:

    Cal Row

    Deficit HSPU

  • Tuesday, January 2, 2018

    Every 2 minutes, for 16 minutes (8 sets):

    Clean & Jerk

    Set 1 = 1 rep @ 70%

    Set 2 = 1 rep @ 73%

    Set 3 = 1 rep @ 76%

    Set 4 = 1 rep @ 79%

    Set 5 = 1 rep @ 82%

    Set 6 = 1 rep @ 85%

    Set 7 = 1 rep @ 88%

    Set 8 = 1 rep @ 91%


    Conditioning

    For time:

    1500m Row

    45 OHS (95/65)

    30 Box Jump Overs

    15 Muscle Ups (Bar or Ring; sub C2B Pull Ups)

    *20:00 cap

  • Saturday, December 30, 2017

    Comp WOD - 8am

    @ 0:00

    18-14-10 Hang Squat Snatch (95/65)

    9-7-5 Burpee Bar Muscle Up 

    @ 20:00

    15-12-9 Sandbag Over the Shoulder (100/70)

    30-24-18 Calorie Row

    @ 40:00

    For TIme:

    50 Wall Ball

    40 T2B

    30 Alt. KB Snatch

    20 HSPU

    10 C & J (185/125)


    DAILY WOD - 9AM

    INDIVIDUAL

    15 minutes for Back Squat - 1RM

    15 minutes for Shoulder Press - 1RM

    PARTNER CONDITIONING

    AMRAP in 15:00

    10 cal Bike

    10 KBS

    3 Sandbag/Atlas Stone to Shoulder

    *Alternate full rounds

  • Friday, December 29, 2017

    Power Clean  & Jerk Session

    Every 2:00 for 6 sets:

    3-Position Clean & Jerk

    Set 1 - 50%(of 1RM)

    Set 2 - 60%

    Set 3 - 70%

    Set 4 - 75%

    Set 5 - 80%

    Set 6 - 80%+


    Conditioning

    4 Rounds for Time:

    30 Double Unders

    15 Power Cleans (95/65)

    30 Double Unders

    15 Wall Ball

  • Thursday, December 28, 2017

    HSPU Capacity (if no HSPU, we will sub HR Push Ups)

    4 sets: 

    :40 on/ :20 rest

    Rest 1:00

    4 sets:

    :40 on/:20 rest


    Conditioning

    3 Rounds:

    500m Row

    21 Deadlifts (BW)

    12 Burpee Box Jump Overs

  • Wednesday, December 27, 2017

    Daily WOD

    Snatch Session

    Part 1 - 5 sets:

    3 Snatch Grip Push Jerks + 1 Pausing OHS (5 sec. in bottom)

    *No percentages here. This is simply a skill portion to hone in pushing ourselves under the bar and stability in the bottom. DO NOT exceed 60% of 1RM snatch.

    Part 2 - 5 sets x 3 reps:

    Power Snatch

    Build to 60% of 1RM, then:

    Set 1 - 3 reps @ 60%

    Set 2 - 3 reps @ 65%

    Set 3 - 3 reps @ 70%

    Set 4 - 3 reps @ 70%+

    Set 5 - 3 reps @ 70%+


    Conditioning:

    5 Rounds:

    21 Air Squats

    12/9 Cal Bike

    10 Alt. DB Snatches (50/35)


    INDIVIDUAL COMP WOD - 5pm

    @ 0:00 - 9-7-5 reps for time:

    Muscle Up

    Squat Clean Thruster (155/105)

    @ 15:00 - 3 Rounds for time:

    25 HSPU

    3/2 Legless Rope Climbs

    @ 35:00 - AMRAP in 12:00

    30 Double Unders

    20 Cal Bike

    10 Bench Press (155/105)

  • Tuesday, December 26, 2017

    One WOD only at 9AM

    "Punch Drunk"

    Teams of 2

    100 Shoulder-to-Overhead (95/65)

    90 Wall Ball

    80 Pull Ups

    70 KBS

    60 Front Squats (95/65)

    50 Sychro. Bar Facing Burpees

    60 Back Squats (95/65)

    70 Box Jump Overs

    80 Push Ups

    90 Sit Ups

    100 Cal Row

  • Saturday, December 23, 2017

    INDIVIDUAL COMP WOD - 8AM

    @ 0:00 - 5 Rounds For Time:

    1 Round of "Mary"

    1 Round of "DT"


    @ 25:00 - For Time:

    30 Cal Row

    30 Burpees over the Rower

    30 Cal Bike


    @ 40:00 - 4 Rounds For Time:

    3 Squat Cleans (205/135)

    15 Unbroken KBS (70/53)

    45 Double Unders


    Daily WOD - 9AM

    "The Other Total"

    For the hour:

    Take 20 minutes to build to a 1RM Clean

    Take the next 20 minutes for a 1RM Bench Press

    Take the final 20 minutes for a 1RM Overhead Squat

  • Friday, December 22, 2017

    Back Squat - 8 sets

    Set 1 - 4 reps @ 70%

    Set 2 - 3 reps @ 80%

    Set 3 - 2 reps @ 90%

    Sets 4, 5, 6, 7, 8 - 2 reps @ 90-95%


    Conditioning

    AMRAP in 12:00

    12 Box Jump Overs

    12 Target Burpees

    12 Cal Row

  • Thursday, December 21, 2017

    Warm Up

    1:30 Easy Row

    3 Inch Worms

    5 Ring Rows

    7 Wall Squats

    15 DU

    1:00 Moderate Row

    :20 Spiderman Stretch/side

    2 STRICT Pull Ups + 3 Kipping Pull Ups

    :20 Hollow Rocks

    15 DU

    :30 Hard Row

    10 Goblet Squats

    :20 Samson Stretch/side

    15 DU

    CONDITIONING

    AMRAP in 25:00

    10 Pull Ups

    20 Push Ups

    30 Squats

    40 Double Unders

  • Wednesday, December 20, 2017

    Snatch Work

    Every 2:00 for 6:00 (3 sets)

    1 Snatch Pull Pause at Knees + 1 Snatch Pull  X2 @ 70-80%

    Every 2:00 for 6:00 (3 sets)

    1 Snatch Pull + 1 Power Snatch + 1 OHS @ 65-75%

    Every 2:00 for 6:00 (3 sets)

    1 Power Snatch + 1 OHS + 1 Snatch (yes, squat) @ 60-70%

    Every 90 seconds for 9:00 (7 sets)

    1 Snatch


    Conditioning

    For Time:

    30-24-18-12 reps:

    DB Snatch (alternating)

    40-30-20-10 reps:

    Sit ups


    PARTNER COMP WOD - 5pm

    "Crazy 8's"

    @ 0:00 - AMRAP in 8 minutes:

    8 Sychro Bar Facing Burpees

    8 Shoulder to Overhead (115/75) (one teammate performs 8, then the next)

    8 T2B (one teammate performs 8, then the next)

    @ 16:00 - 8 Rounds, alternating movements:

    8 Cal Bike

    8 Front Squats (115/75)

    8 Pull Ups

    8 Alt. KB Snatches (53/35)

    8 Box Jump Overs

    @ 35:00 - 8 minutes for a 1RM Snatch

  • Tuesday, December 19, 2017

    Strength Circuit

    4 rounds:

    8 Standing DB Press

    Rest 30 sec

    8 RDL

    Rest 30 sec

    8/arm Heavy One Arm Row

    Rest 30 sec


    Conditioning

    3 Rounds:

    500m Row

    30 KBS (53/35)

    15 HSPU

  • Monday, December 18, 2017

    With a continuously running clock:

    @ 0:00 - Take 12 minutes to build to a heavy for the complex of:

    1 Pausing Front Squat (3 seconds in bottom) + 2 Front Squats w/no pause

    @ 15:00 - Every 90 seconds for 10 sets (15 minutes):

    1 Clean (start at 70% of your 1RM)

    @ 35:00 - For Time:

    30/20 Cal Bike

    12 Hang Squat Clean Thrusters (115/75)

    20/15 Cal Bike

    9 HSCT

    10 Cal Bike

    6 HSCT

  • Saturday, December 16, 2017

    PARTNER COMP WOD - 8am

    @0:00 - 10 rounds, alternating movements:

    1 Legless RC

    10 Target Burpees

    20 Double Unders

    @20:00 - 3 Rounds, splitting reps any how:

    30 OHS (95/65)

    30 T2B

    10 Muscle Ups

    @ 40:00 - 40-30-20 reps for time, splitting reps any how:

    KBS (HAF)

    Thruster (95/65)


    DAILY WOD - 9AM

    INDIVIDUAL - Strict Press Strength - 5 sets x 5 reps, building

    PARTNER CONDITIONING

    Teams of 2:

    AMRAP in 20:00

    10 Hang Power Cleans

    20 Pull Ups

    30 Sit Ups

    40 KBS

    *One partner working at a time BUT the other partner must keep the barbell off of the ground in order for work to be done


  • Friday, December 15, 2017

    For Time:

    500m Row

    25 Cal Bike

    20 Trav. Lunges w/Plate OH

    10 Burpees

    400m Row

    20 Cal Bike

    20 Trav. Lunges w/Plate OH

    8 Burpees

    300m Row

    15 Cal Bike

    20 Trav. Lunges w/ Plate OH

    6 Burpees

    200m Row

    10 Cal Bike

    20 Trav. Lunges w/ Plate OH

    4 Burpees

    100m Row

    5 Cal Bike

    20 Trav. Lunges w/ Plate OH

    2 Burpees

  • Thursday, December 14, 2017


    5 years ago the world lost these 26 souls at Sandy Hook Elementary School in Newtown, CN. Please do them the honor of keeping them and their families in your thoughts today. We can only imagine what they are feeling on this sad anniversary. 


    Snatch/Squat Session

    @0:00 Part 1 - Every 2:00 for 6:00 (3 sets)

    3 High Hang Snatch @ 50-60%

    @6:00 Part 2 - Every 2:00 for 6:00 (3 sets)

    1 High Hang Snatch + 1 Hang Snatch at Knees @ 60-70%

    @12:00 Part 3 - Every 2:00 for 6:00 (3 sets)

    1 Hang Snatch at Knees + 1 Snatch (ground) @ 70-80%

    @18:00 Part 4 - Every 90 sec for 6:00 (5 sets) @ 80% +

    1 Snatch

    Part 5 - Back Squats

    @ 30:00 - Set 1 - 4 reps @ 75% of 1RM

    @ 32:00 - Set 2 - 3 reps @ 80%

    @ 34:00 - Set 3 - 2 reps @ 85%

    @ 36:00 - Set 4 - 1 rep @ 90-95%

    @ 39:00 - Set 5 -  MAX reps @ 80%

  • Wednesday, December 13, 2017

    Strength

    Deadlift

    3RM

    Suggested build up to test:

    Set 1 - 5 reps @ 50% of current 3RM

    Set 2 - 3 reps @ 75%

    Set 3 - 2 reps @ 85%

    Set 4 - 1 rep @ 90%

    Set 5 - 3RM

    Set 6 - 3RM


    Conditioning

    AMRAP in 20:00

    35 Double Unders

    20 Sit Ups

    5 Muscle Ups


    INDIVIDUAL Competitors WOD - 5pm

    @ 0:00 - For TIme

    12-9-6 reps - Clean and Jerk (155/105)

    7-5-3 reps - Muscle Ups

    @ 15:00 - 2 Rounds for Time:

    30 Cal Row

    30 HSPU

    @ 35:00 - 3 Rounds for Time:

    800m Bike

    4 Front Squats (205/145)

    40 Double Unders

  • Tuesday, December 12, 2017

    Clean and Jerk

    Every 2:00 for 16 minutes (8 sets):

    1 Clean from 2" below knees + 1 Jerk 

    (Pause for 2 seconds at 2" below the knee after beginning the pull off the ground for the clean)


    Conditioning

    For Time:

    Row 500m

    +

    3 rounds:

    20 Pull Ups

    30 Wall Ball

    40 KBS (53/35)

    +

    500m Row 

  • Monday, December 11, 2017

    Strength Triplet

    3 sets:

    8 Barbell Split Squats/ Leg (NOT alternating)

    Rest 30 sec

    15 DB Bench Press

    Rest 30 sec

    8 DB Hammer Curls/Arm (alternating)

    Rest 30 sec


    Conditioning

    For Time:

    30 Cal Bike

    25 DB Burpees

    20 T2B

    25 DB Burpees

    30 Cal Bike

  • Saturday, December 9, 2017

    PARTNER COMP WOD - 8AM

    With your partner, complete as many reps as you can, as fast as you can!

    One partner rows 500m while the other performs max reps at a given movement, then they switch. After BOTH partners have completed a row and a given movement, they move onto the next movement.

    Movements:

    Thrusters (45/33)

    KBS (70/53)

    Wall Ball

    Box Jump Overs

    Pull Ups


    Daily WOD - 9AM

    Pre Party Primer

    Partner Conditioning

    1-2-3-4-5-6-7-8-9-10 Clean And Jerks (per teammate)

    1 Round of "Cindy" between each set of C & J; with each round of Cindy, alternate which partner starts


  • Friday, December 8, 2017

    Cleans

    Every 2 minutes for 12 minutes:

    3 Hang Power Cleans (dropping each one)

    *Build to the heaviest you can across the 6 sets


    Conditioning

    3 Rounds:

    1:00 Max Cals Bike

    1:00 Max Sit Ups

    1:00 Max Goblet Squats

    1:00 Max Push Press (95/65)

  • Thursday, December 7, 2017

    5 rounds for time:

    500m Row

    40 Double Unders

    30 Sit Ups

    20 KB Swings

    10 Box Jump Overs

  • Wednesday, December 6, 2017

    Back Squats

    2 Waves of 5-3-1 rep scheme:

    5 @ 70-75%

    3 @ 75-80%

    1 @ 80-85%

    5 @ 75-80%

    3 @ 80-85%

    1 @ 85-90%

    *Rest 2-3 minutes between sets


    Conditioning

    AMRAP in 5 minutes:

    10 Wall Ball

    10 Burpees

    Rest 3:00

    AMRAP in 5 minutes:

    5 HSPU

    3 STRICT Pull Ups

    Rest 3:00

    AMRAP in 5 minutes:

    :20 Hollow Hold

    10 DB Thrusters


    PARTNER COMP WOD - 5pm

    @ 0:00 - 3 Rounds:
    50 Wall Ball  
    30 Power Snatch (95/65)

    @ 20:00 - 3 Rounds: 

    12 Strict Pull Ups

    16 Box Jumps Overs

    12 Hang Squat Cleans (135/95) 

    @ 40:00 - 3 Rounds:
    50 Cal Row
    30 HSPU

    *Share reps for all any how

  • Tuesday, December 5, 2017

    Snatch

    With a running clock, take 15 minutes to establish a 2RM Hang Snatch. At 15:00, take an additional 10 minutes to establish a Heavy Single Snatch


    Conditioning

    AMRAP in 15:

    30 Double Unders

    10 T2B

    5 OHS (95/65)

  • Monday, December 4, 2017

    Strength Circuit

    4 rounds:

    8 Bench Press 

    Rest 30 seconds

    8 Ring Rows 

    Rest 30 seconds

    8 RDL 

    Rest 30 seconds


    Conditioning

    4 rounds:

    250m Row/400m Bike (alternate rounds)

    20 Push Ups

    25 Sit Ups

  • Saturday, December 2, 2017

    PARTNER COMP WOD - 8am

    @ 0:00 - "Nate" - alternate movements through the rounds

    @ 25:00 - "Double Jackie" - share reps/meters any way

    @ 45:00 - 8 minutes as a team for a 1RM Power Clean 


    Daily WOD - 9am

    INDIVIDUAL - Back Squats

    5 sets x 4-6 reps @ 80-85%

    Partner Conditioning

    7 Rounds each partner, alternating full rounds:

    5 Power Clean

    5 Thruster

    10 Box Jump Overs

  • Friday, December 1, 2017

    Snatch

    20 minutes to build to a heavy single

    Conditioning

    EMOM x 20:00

    3 Snatches

    6 Burpees OTB

    *Weight is choice; if you don't finish a round on the minute, complete it and then sit out the remainder of the next minute

  • Thursday, November 30, 2017

    For 40 minutes, resting exactly 1 minute between movements, complete:

    7 Ring Rows

    Max Push Ups in 1 minute

    20 Alternating Reverse Lunges w/DB or KB

    250m Row

  • Wednesday, November 29, 2017

    Jerk Work

    EMOM x 15:00

    1 Split Jerk @ 70-80%


    Conditioning

    "Diane"

    21-15-9

    Deadlifts (225/155)

    HSPU


    INDIVIDUAL COMP WOD - 5pm

    @ 0:00 - "Diane"

    @ 20:00 - "Elizabeth"

    @ 35:00 - "Fran"


  • Tuesday, November 28, 2017

    Pull Up Strength

    Take 20 minutes working on a 1RM Weighted Pull Up. You must take 2 minutes between sets to recover or this will not be effective. 

    If you do not have a STRICT Pull Up, you will be working on sets of 3 reps whereby you will jump to chin over the bar, hold for 1 second, then lower yourself to full lockout with a controlled, SLOW descent. Rest protocol is the same as above.


    Conditioning

    AMRAP in 15:00

    35 Double Unders

    7 DB Man Makers

  • Monday, November 27, 2017

    Clean Work

    Every 2:00, for 20:00 (10 sets):

    Power Clean + Hang Clean (just above knees) + High Hang Clean

    Sets 1-3 – 55-60%

    Sets 4-6 – 60-65%

    Sets 7-8 – 65-70%

    Sets 9-10 – 70-75%


    Conditioning

    For Time:

    20/16 Cal Bike

    10 Ground to Overhead (G2OH)

    20 Sit Ups

    16/12 Cal Bike

    8 G2OH

    20 Sit Ups

    12/8 Cal Bike

    6 G2OH

    20 Sit Ups

    8/4 Cal Bike

    4 G2OH

    20 Sit Ups

    *Start at any weight and increase with each given set of G2OH

  • Saturday, November 25, 2017

    COMP WOD - 8am

    @0:00 - 10 Rounds (Alternating movements):

    25 Unbroken Wall Ball

    10 Unbroken Pull Ups

    5 Unbroken Snatches (115/75)

    @25:00 - 4 Rounds:

    30 Cal Bike

    4 LL Rope Climbs

    20 T2B

    *Share reps any way

    @45:00 - 10:00

    1RM Bench Press


    Partner Daily WOD - 9am

    AMRAP in 10:00 (alternating full rounds):

    5 Hang Power Snatch (95/65)

    5 Burpees Over The Bar

    Rest 2:00

    AMRAP in 10:00 (alternating full rounds):

    5 Power Cleans (135/95)

    5 Pull Ups

    Rest 2:00

    AMRAP in 10:00 

    Run 140m (together)

    10 Wall Ball (each)

    15 Double Unders (each)

  • Friday, November 24, 2017

    "McGhee"

    AMRAP in 30 minutes:
    5 Deadlifts (275/185)
    13 Push Ups
    9 Box jumps

    Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

  • Wednesday, November 22, 2017

    Strength Circuit

    4 sets:

    8 Push Press

    Rest 45 sec

    8 RDL

    Rest 45 sec

    :30 Hollow Hold

    Rest :45


    Conditioning

    AMRAP in 20:00

    35 Double Unders

    10 HSPU

    3 Rope Climbs

  • Tuesday, November 21, 2017

    Back Squat

    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    Set 1 – 5 reps @ 55%
    Set 2 – 5 reps @ 65%
    Set 3 – 3 reps @ 75%
    Set 4 – 2 reps @ 85%
    Set 5 – 2 reps @ 90%

    Right into…

    Every two minutes, for 6 minutes (3 sets):
    Back Squat x 10 reps @ 73%


    Conditioning

    5 sets for max reps:

    30 sec Row (for calories)

    30 sec Rest

    60 sec of KBS

    60 sec Rest

  • Monday, November 20, 2017

    Snatch Work

    A.) Primer:

    With an empty barbell, 3 reps of each movement, 3 times through the complex, building with each set...

    Snatch Grip DL

    Snatch Pull from below knees

    Muscle Snatch

    OHS

    Snatch Push Press (behind the neck)

    Snatch Balance

    Hang Power Snatch

    Snatch from below knees

    B.) Pause Hang Snatch

    4 sets x 3 reps @ 65-75%

    *Pause at mid-thigh in the hang for 1 count and in the catch of each rep


    Conditioning 

    AMRAP in 4 minutes:

    15 Burpee Over the Bar

    15 Pull Ups

    15 OHS

    Rest 2:00

    AMRAP in 4 minutes:

    12 Burpee Over the Bar

    12 Pull Ups

    12 OHS

    Rest 2:00

    AMRAP in 4 minutes:

    9 Burpee Over the Bar

    9 Pull Ups

    9 OHS

  • Saturday, November 18, 2017

    Partner COMP WOD - 8am

    @ 0:00 - 10 Rounds EACH:

    50 Double Unders

    15 T2B

    5 Bench Press (225/155)

    #fraserfroningvstheworld


    @ 40:00 - AMRAP in 10:00

    3 Muscle Ups

    9 Wall Ball

    15 Cal Bike

    *Alternate movements


    DAILY WOD - 9am

    Partner Conditioning

    AMRAP in 30 minutes:

    10 Burpees

    10 Pull Ups

    10 Wall Ball

    12 Deadlift

    9 Hang Power Clean

    6 Push Jerks

    25 Cal Row

    *Every 3 minutes, both teammates perform 10 Sit Ups

    *Share reps any way

  • Friday, November 17, 2017

    3 Sets:

    8 L-Seated DB Press

    Rest 30 sec

    50ft. One-Arm OH DB Lunge (25ft R, 25ft L)

    Rest 30 sec

    25 UNBROKEN KB Swings

    Rest 30 sec


    Conditioning

    AMRAP in 20:00

    10 SDHP (95/65)

    2 Rope Climbs

    10 Front Squats

    20 HR Push Ups

  • Thursday, November 16, 2017

    For Time:

    6 Rounds:

    5 Squat Snatches (115/75)

    4 HSPU

    3 DB Man Makers

    2 Muscle Ups

    10 Calorie Bike

  • Wednesday, November 15, 2017

    Jerk Work

    A) Tall Jerk - 3 sets x 3 reps (start with empty bar; this is strictly to reinforce technique)

    B) Every 2 minutes for 3 sets - Press in Split - 5 reps

    C) Every 90 seconds, for 15 minutes (10 sets):

    Split Jerk x 1 rep

    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+


    Conditioning

    3 Rounds for time:

    500m Row

    12 Power Cleans (135/95)

    21 Box Jump Overs


    Partner Comp WOD - 5pm

    @ 0:00 - "Double Amanda"

    18-14-10

    Muscle Ups

    Snatch (135/95)

    *Share reps any how

    @ 20:00 - "Double Diane"

    42-30-18

    Deadlift

    HSPU

    *Share reps any how

    @ 35:00 - 6 Alternating Full Rounds:

    5 Front Squats (135/95)

    10 Box Jumps

    15/12 Cal Row

    *One partner will complete a full round, then the next partner goes...

  • Tuesday, November 14, 2017

    Strength Circuit

    3 sets

    10 Back Squats @ 70%

    Rest 45 sec

    8-10 Bent Over Row @ 40% of Clean

    Rest 45 sec

    20 Hollow Rocks


    Conditioning

    3 Rounds for time

    50 Wall Ball

    35 Sit Ups

    20 Pull Ups 

  • Monday, November 13, 2017

    Snatch

    5 sets x 1.1.1 (rest 10 seconds between singles)

    *Rest 2:00 between sets; 70%, 73%, 76%, 79%, 82%


    Conditioning

    AMRAP in 20:00

    5 Push Press (135/95)

    10 T2B

    20 Double Unders

  • Saturday, November 11, 2017

    PARTNER COMP WOD - 8am

    @ 0:00 - 3 Rounds for time:
    30 T2B
    30 Deadlifts (185/135)
    30 HSPU

    @ 25:00 - 3 Rounds for time:

    60 Calorie Row

    20 Power Snatches (115/80)

    @ 45:00 - In an 8:00 window:

    "Upside Down Double Fran"

    18-30-42 reps:

    Pull Ups

    Thrusters

    Daily WOD  - 9AM

    INDIVIDUAL - Deadlift Strength 

    5 reps x 3 reps, building


    PARTNER - Conditioning

    "Rock"

    4 Sets:

    AMRAP in 5 minutes:

    10 Power Cleans (135/95)

    12 Burpees

    14 Box Jumps

    20 Sit Ups

    Max Distance Row in remaining time of each 5-minute set

    *Score is total distance rowed

    *REST 1 MINUTE BETWEEN SETS

    *Teammates may share the reps anyhow, but will alternate each set with who rows to complete the 5 minute AMRAP

    Sgt Renata Rock was born March 10, 1986 in Seattle, Washington. Sgt Rock joined the Marine Corps on December 29, 2008. She did one tour in Afghanistan on a CST (Cultural Support Team). Sgt Rock was also named the NCO of the year in 2012 by her Battalion and upon returning from her time overseas instructed Marines as part of a pre-deployment training cycle. 

    Not only was Sgt Rock an ideal example of what a Marine should be, she was also a very driven individual when it came to fitness. She began martial arts at the age of 5 and went on to box in the Junior Regional Golden Gloves competition. This combination of being a challenge-driven individual and a determined Marine made her a valued asset to any operation. Her mother Cherie Rock elaborated by saying that she was always able to find success in what she did as a Marine while maintaining an “irreverent sense of humor” with everyone she came in contact with. 

    Marines that knew Sgt Rock described her as “a badass Marine” (Armond Johnson) and said, “she was a good woman and an even better Marine” (Thomas Favreau). Unfortunately, at the age of 27, Sgt Renata Rock, took her life on July 13, 2013. Too often do things like this happen where you find a Marine, like Sgt Rock, who personified our esprit de corps but was unable to get the help that she needed during her transition back to US soil after her time overseas. 

    This WOD “Rock” is designed to bring awareness to this epidemic that plagues our Marine Corps, as well as the other branches of service, and to honor her with a WOD worthy of the name "Rock."

  • Friday, November 10, 2017

    Front Squat

    Every 30 seconds for 7 minutes (14 sets):

    1 Pause Front Squat (2 second pause)


    Conditioning

    "Stress Fracture Blues"

    5 rounds:

    15/12 Cal Bike

    50ft. Goblet Hold Traveling Lunge

    30 second plank hold

    15 Back Extensions

  • Thursday, November 9, 2017

    30 Rounds for time:

    8 KBS

    4 Burpees Over Your Bar

    1 Snatch @ 80%

  • Wednesday, November 8, 2017

    Clean Work

    A. Every 90 seconds for 5 sets:

    1 Clean Deadlift + 1 Hang Clean + 1 Clean + Jerk

    *Drop the hang clean and reset on the bar for the clean

    B. Every 2:00 for 4-5 sets:

    1 Clean and Jerk, building


    Conditioning

    3 sets for max reps:

    1 minute of Wall Ball

    Rest 1 minute

    1 minute of Power Cleans (135/95)

    Rest 1 minute

    1 minute of Box Jump Overs

    Rest 1 minute


    COMP WOD - 5pm

    @0:00 - AMRAP in 20:00

    8 Muscle Ups

    20 Heavy KBS

    4 Clean & Jerks (205/135)

    @30:00 - 4 Rounds for time:

    50 HR Push Ups

    4 Legless Rope Climbs

    100ft. OH Plate Lunge

    *For both portions, divide reps any way

  • Tuesday, November 7, 2017

    Strength Couplet

    4 sets:

    2-4 Back Squats @ 75-80%

    Rest 90 seconds

    8-10 Single-Arm DB/KB Row each arm 

    Rest 90 seconds


    Conditioning

    For Time:

    1000m Row

    Followed by:

    3 rounds:

    10 OHS

    30 Sit Ups

  • Monday, November 6, 2017

    Snatch Work

    A. Every minute, on the minute, for 6 minutes:
    2 Snatches (not touch and go)

    *Suggested loading per set: 40%, 45%, 50%, 55%, 60%, 65%

    B. Every 2 minutes for 4-5 sets:
    1 Snatch 

    *Start at 70% and increase load by 3-5% every two minutes.


    Conditioning

    AMRAP in 12 minutes:

    3 HSPU

    5 Ring Dips

    7 Pull Ups

    30 Double Unders

  • Saturday, November 4, 2017

    PARTNER COMP WOD - 8am

    @ 0:00 - 10 Rounds, alternating movements:

    10 DB Thrusters (50/35)

    20 Cal Bike

    10 HSPU

    20 Cal Row

    5 Burpee Sandbag OTS (100/70)

    @ 30:00 - AMRAP in 15:00

    8 Muscle Ups

    20 Heavy KBS

    4 Clean & Jerks (205/135)


    Team Conditioning - 9am

    21-15-9 reps for time through the following stations:

    Row (Cals)

    Med Ball Cleans

    Burpees

    Thrusters (75/55)

    Sit Ups x 2

    *All teammates start at different stations, moving onto the next ONLY when all have completed their reps


  • Friday, November 3, 2017

    3 sets of:

    8 Front Squats @ 70%

    Rest 1:00

    6-8 Strict Pull Ups

    Rest 1:00

    Side Plank x 30 seconds each side

    Rest 1:00 seconds


    Conditioning

    For Time:

    3 Rounds:

    400m Run

    12 Power Snatches (115/75)

    21 Wall Ball

  • Thursday, November 2, 2017

    AMRAP in 30:00

    "DT"

    5 Rounds:

    12 Deadlifts

    9 Hang Power Cleans

    6 Push Jerks

    +

    3 Rounds:

    15 Cal Row

    15 Burpee Box Jump Overs

    +

    10 Muscle Ups

    20 HSPU

    30 HR Push Ups

  • Wednesday, November 1, 2017

    Clean and Jerk

    Every 2 minutes, for 20 minutes (10 sets):
    Clean Deadlift + Clean from 2″ Below the Knee + Jerk

    *Build over the course of the 10 sets to today’s heavy complex. Pause for 2 seconds at 2″ below the knee before cleaning.

    Conditioning

    AMRAP in 3:00

    15/12 Cal Bike

    15 Burpees

    Max Goblet Squats in remaining time

    Rest 3:00

    AMRAP in 3:00

    15/12 Cal Bike

    15 Burpees

    Max Wall Ball in remaining time

    Rest 3:00

    AMRAP in 3:00

    15/12 Cal Bike

    15 Burpees

    Max Thrusters in remaining time


    INDIVIDUAL COMP WOD - 5PM

    @ 0:00 - 

    "JBo"

    AMRAP in 28:00

    9 OHS (115/75)

    1 Legless Rope Climb From Seated

    12 Bench Press (115/75)

    @ 40:00 - 

    For Time

    40 Cal Bike

    40 Burpees

    40 Box Jump Overs

    *Complete any way 

  • Tuesday, October 31, 2017

    *PLEASE NOTE: THERE WILL BE NO 7PM CLASS TONIGHT!

    Back Squat
    Set 1 – 40% x 5 reps
    Set 2 – 50% x 4 reps
    Set 3 – 60-65% x 3 reps
    Set 4 – 75% x 2 reps
    Rest no more than 1 minute – or the time it takes you to put weight on the barbell – between these first four sets!

    Set 5 – 85% x 2 reps
    Set 6 – 85% x 2 reps
    Set 7 – 90-95% x 1 rep
    Set 8 – 90-95% x 1 rep
    Rest 2 minutes between sets for the last four sets.

    Conditioning 

    AMRAP in 20:00

    21 Double Unders

    15 Ground-to-Overhead (135/95)

    9 Tempo Ring DIps

    *tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep


  • Monday, Oct. 30, 2017

    Snatch Skill Work

    Every 2 minutes, for 16 minutes (8 sets) of:
    2 Snatch Pull Pause at Knees + Snatch

    *Perform a pull from the floor to just below the knees and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch. Build throughout the sets.

    Conditioning

    3 Rounds:

    400m Row

    21 KB Swings

    12 Pull Ups

    *Please note, tomorrow (10/31) there will be NO 7pm class.

  • Saturday, October 28, 2017

    PARTNER COMP WOD - 8am

    @ 0:00 - "Axle Bar Fran-kenstein"

    42-30-18

    Thrusters

    C2B

    @ 20:00 - AMRAP in 10:00

    10 Cal Bike

    7 T2B

    3 Wall Climbs

    *One partner at a time, completing a full round before the next goes

    @ 40:00

    30-20-10 - Burpee Box Jump Overs

    60-40-20 - DB Snatch

    30-20-10 - Calorie Row


    Daily WOD - 9am

    INDIVIDUAL

    Front Squats

    3 reps @ 60%

    2 reps @ 65%

    1 rep @ 70%

    *Take an additional 10 minutes to find a heavy single. No more than one fail.

    CONDITIONING

    Partner AMRAP

    "Fight Gone Bad-ish"

    4 Rounds:

    1 minute Wall Ball

    1 minute SDHP

    1 minute Box Jumps

    1 minute Push Press

    1 minute Row/1 minute Sit Ups

    *rest 1 minute between rounds; Partners share the reps in each minute however they want; during the row/sit up, one person on the rower & one person on the sit ups both working at the same time.

  • Friday, October 27, 2017

    Clean and Jerk

    EMOM x 7 minutes:

    Minute 1  - 50%

    Minute 2 - 55%

    Minute 3 - 60%

    Minute 4 - 65%

    Minute 5 - 70%

    MInute 6 - 75%

    Minute 7 - 80%

    Rest 2:00

    then:

    @ 8:00 on the clock - 1 rep @ 84%

    @ 10:00 on the clock - 1 rep @ 88%

    then:

    5 more sets building towards a heavy single


    Conditioning:

    3 Rounds:

    Run 400m

    50 Air Squats

    15 Hang Power Snatch (95/65)

  • Thursday, October 26, 2017

    10 Rounds:

    2 minute rounds

    *1 minute rest between rounds

    75 ft. Sled SPRINT 

    Max Strict Pull Ups in remaining time

    *Pull ups do not need to be unbroken; Sled should be HEAVY (BodyWeight) 


    Plank Core Cash Out

  • Wednesday, October 25, 2017

    Back Squats

    5 sets x 3 reps

    Set #1 - 70%

    Set #2 - 73%

    Set #3 - 76%

    Set #4 - 79%

    Set #5 - 82%

    *Rest 2:00 between sets


    Conditioning

    AMRAP in 3:00

    21 OHS (75/55), 21 Burpees OTB, MAX calorie row in remaining time

    Rest 3:00

    AMRAP in 3:00

    15 OHS (95/65), 15 Burpees OTB, MAX calorie row in remaining time

    Rest 3:00

    AMRAP in 3:00

    9 OHS (115/75), 9 Burpees OTB, MAX calorie row in remaining time


    PARTNER COMP WOD - 5pm

    4 Rounds:

    40 Med Ball Cleans

    20 HSPU

    4 Rope Climbs

    *Share the reps any way

    REST 5:00

    3 Rounds:

    1000m Row

    20 Power Snatch (115/75)

    *Share reps any way

    REST 5:00

    For TIme:

    80 T2B

    40 Strict Pull Ups

    20 Wall Climbs

    *Share reps any way

  • Tuesday, October 24, 2017

    Clean Work

    Every 2:00 x 8 sets:

    1 Pausing Clean Deadlift (Pause just below the knee and at mid-thigh)

    +

    1 Clean Pull

    +

    1 Power Clean


    Conditioning

    5 Rounds for time:

    12/8 Calorie Bike

    20 Sit Ups

    20 KBS

  • Monday, October 23, 2017

    Snatch Work

    A.) EMOM x 5 minutes -  1 OHS w/ 2 second pause in bottom + 2 Snatch Balances

    *Start with empty bar and build conservatively

    B.) 3 Snatches @ 60%, 3 @ 70%, 2 @ 75%, 1 @ 80%

    C.) Take 10 more minutes to build to a heavy single for the day


    Conditioning

    AMRAP in 12:00

    30 Double Unders

    15 Jumping Empty Bar Back Squats

    30 Empty Bar Strict Press

  • Saturday, October 21, 2017

    Partner COMP WOD - 8am

    1 - RUN 200M

    2 - 2 Rope Climbs

    3 - 6 Push Jerks (135/95)

    4 - 8 HEAVY KB Swings

    5 - 10 Burpees OYP

    6 - 12 Pull Ups

    7 - 14 HSPU

    8 - 16 Cal Bike

    9 - 18 Hang Power Cleans (155/105)

    10 - 10 Power Snatches (155/105)

    *This is performed in the "12 Days Of Christmas" style. One partner working at a time EXCEPT on the run..both partners run together. So…..3-2-1-GO…Run 200m, then 2 Rope Climbs EACH, then Run 200m again. Then 6 Push Jerks EACH, 2 Rope Climbs EACH, Run 200m. The 8 KBS EACH, 6 Push Jerks EACH, 2 Rope Climbs EACH, Run 200m…and so forth. 


    Daily WOD - 9am

    3 person Team Conditioning

    2 Rounds of:

    All run together, 400m, then each starting at different station, rotate through 3 rounds of:

    Station 1 - 20 KBS (53/35)

    Station 2 - 25 Sit Ups

    Station 3 - 20 Air Squats

    Then:

    2 Rounds of:

    All run together, 400m, then each starting at a different station, rotate through 3 rounds of:

    Station 1 - 15 Target Burpees

    Station 2 - 20 Wall Ball

    Station 3 - 10/arm One Arm KB Row

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