Workout Of The Day

  • Tuesday, September 26, 2017

    Back Squat

    5 sets x 2 reps @ 80%


    Conditioning

    For Time:

    100 Double Unders

    100 Air Squats

    800m Run

    100 Wall Ball

    100 SIt Ups

  • Monday, September 25, 2017

    Strength/Olympic Skill

    Clean & Jerk -  EMOM for 15 min. where the first 5 minutes are at 70%, the second 5 min. are at 74%, and the third 5 min. are at 78%; then work to HS if no misses 


    Conditioning

    21-15-9

    OHS (95/65)

    C2B Pull Ups

    1:00 Plank Hold Following each Round

  • Saturday, September 23, 2017

    COMP WOD - 8am

    @ 0:00 - Individual - Sled Push

    5 x 100ft UNBROKEN for heaviest possible (without stopping)

    @ 25:00 - Partner

    18-30-42 - Axel Bar Thrusters (95/65)

    9-15-21 - Muscle Ups

    54-90-126 - Double Unders


    Daily WOD - 9am

    INDIVIDUAL

    Front Squats - 5 x 2 reps

    *3 seconds down, 3 pause in bottom, Fast up


    PARTNER CONDITIONING

    AMRAP in 20:00

    140m Run

    200ft. Sled Push/OH Carry

    20 Sit Ups

    10 Pull Ups

    *Both partners always working at the same time, BUT cannot move onto the next movement w/o the other

  • Friday, September 22, 2017

    Power Clean

    EMOM x 8:00

    2 Power Cleans

    Set #1 - 60%

    Set #2 - 65%

    Set #3 - 70%

    Set #4 - 75%

    Set #5 - 77%

    Set #6 - 79%

    Set #7 - 80%+

    Set #8 - 80%+


    Conditioning 

    1 Round for time:

    800m Run

    50 Wall Ball

    40 Burpees 

    30 Clean and Jerks (115/75)

    20 Box Up and Overs (DBs)

  • Thursday, September 21, 2017

    "Grind Session"

    "Head, Shoulders, Knees, and Toes"

    8 rounds:

    100ft Farmer's Carry (handles) (150# per hand - M, 100# per hand - W)

    250 meter row

    7/5 STRICT HSPU

    15/10 cal bike

  • Wednesday, September 20, 2017

    Snatch Skill

    A) Snatch Balance - 5 sets x 3 reps, building upon last weeks

    B) Pausing Snatch Pull + Snatch Pull + Snatch

    *Pausing here at 3 inches off the ground, at the knees, and pulling into the power position. This is NOT a "snatch pull" but rather focusing on back angle, positioning the bar into the high hang. Then, a full snatch pull into a snatch.

    *Perform 4 sets of this complex

    C) Snatch - 6 singles  - 70%, 75%, 80%, 85%, 85%, 85%


    Conditioning

    2 Rounds of "Barbara"


    PARTNER COMP WOD - 5pm - Come in early if you can to begin setting up the barbells in the Oly room for the Deadlift Ladder

    @ 0:00

    "Deadlift Ladder"

    At 3-2-1 Go!…both teammates will have :50 combined to perform 5 reps each (1 partner goes, then the other) at 8 barbell stations. There will be a :10 transition to the next barbell:

    Men: 185, 225, 275, 295, 315, 345, 365, 405

    Women: 123, 153, 183, 203, 223, 243, 263, 293

    *The reps do not need to be unbroken but one teammate must perform his/her reps before the other one does. If one teammate cannot do all the reps and the other one can, that other teammate can keep moving on the ladder.

    *Score: Combined load of each Athletes' best 5-rep deadlift

    and 5 additional pounds/rep above 5 will be given for the 8th bar.

    @22:00

    With a 10 minute running clock:

    Part 1:

    60 Over the rower Burpees

    While partner does Double Unders

    *Partners must switch if the rope stops or there's a miss; burpees can only be done while DU are being performed

    Part 2:

    Calorie Row

    While partner does Wall Ball

    *Part 2 only begins once the burpees reach 60 in Part 1; If the ball hits the ground or the teammate stops performing wall balls, athletes must switch

    Score for Part 1: Time for 60 Burpees

    Score for Part 2: Calories + Wall Ball

    @40:00

    3 Rounds of "Barbara" as a team

    *One teammate working at a time

  • Tuesday, September 19, 2017

    Back Squat

    10 @ 65%

    8 @ 70%

    6 @ 75%

    8 @ 70%

    10 @ 65%


    Conditioning 

    2 Rounds for time/total calories

    :30 Row for Calories

    6 T2B

    12 KBS

    1:00 Row for Calories

    6 T2B

    12 KBS

    1:30 Row for Calories

    6 T2B

    12 KBS

  • Monday, September 18, 2017

    Jerk Skills

    A) Pausing Split Jerk

    3 sets x 2 reps

    #1 @ 60% 0f 1RM 

    #2 @ 65%

    #3 @ 70%

    *Taken from the rack; (2) pauses, both being (2) seconds at each:

    Pause #1 – Dip

    Pause #2 – Catch

    B) Split Jerk (singles)

    #1 @ 75%

    #2 @ 80%

    # 3, 4, 5 @ 85%


    Conditioning

    3 Rounds:

    20 Alternating DB Press

    15 Bent Over Barbell Rows

    10 Burpees Over the Bar

    200m Run

  • Friday, September 15, 2017

    Front Squats

     8 x 1, 3 sec down, 3 second pause, fast up


    Conditioning 

    For time:

    1000m Row

    +

    2 Rounds of:

    15 Power Snatch (115/75)

    50 Air Squats

    15 T2B

  • Friday, September 15, 2017

    Front Squats - 8 x 1, 3 sec down, 3 second pause, fast up

    Conditioning 

    For time:

    1000m Row

    +

    2 Rounds of:

    15 Power Snatch (115/75)

    50 Air Squats

    15 T2B

  • Thursday, September 14, 2017

    *PLEASE NOTE: THERE IS NO NOON CLASS TODAY! APOLOGIES FOR THE INCONVENIENCE! 

    "Grind Session"

    AMRAP in 35:00

    Run 500m

    12 HSPU (sub Push Ups, NOT DB Press)

    6 Burpee Sandbag Over the Shoulders

    6 Floor Press-to-Seated Press (KB or DB)

    *Find a pace that allows you to continue to move through this without getting winded or needing to stop

  • Wednesday, September 13, 2017

    *Reminder: There is NO COMP WOD at 5pm today. There will be a daily WOD at 5pm. At 6pm, CBCF is closed for gym time to host the "Own Your Eating" Seminar. If you haven't gotten tickets yet, you can purchase them HERE. If your undecided and want to show up at the door, tickets will be $30.


    DAILY WOD

    AMRAP in 4:00

    30 DU

    18/15 Cal Bike

    15 Hang Power Cleans (95/65)

    Max Pull Ups in remaining time

    Rest 4:00

    AMRAP in 4:00

    40 DU

    15/12 Cal Bike

    12 HPC (135/85)

    Max Pull Ups in remaining time

    Rest 4:00

    AMRAP in 4:00

    50 DU

    12/9 Cal Bike

    9 HPC (155/105)

    Max Pull Ups in remaining time

    Rest 4:00

    AMRAP in 4:00

    60 DU

    9/6 Cal Bike

    6 HPC (185/125)

    Max Pull Ups in remaining time

    *Scale DU's as needed, but NO SINGLE UNDERS today, gang

    Core Cash Out

    3 sets:

    45 sec Plank

    15 Back Ext.

    10 Ring Supported Leg Extensions

    10 RDL

  • Tuesday, September 12, 2017

    Back Squat

    10 @ 60%

    8 @ 65%

    6 @ 70%

    8 @ 65%

    10 @ 60%

    Conditioning

    21-15-9

    Cal Row

    Wall Ball

    Sit Ups x2

  • Monday, September 11, 2017

    Snatch Drills

    1) OHS (from the rack), building to 70-75% of 1RM snatch

    2) Snatch Balance - 5 sets x 3 reps, start with empty bar and work on technique and speed

    3) COMPLEX - 1 Snatch Pull + 1 Snatch + 1 OHS

    Conditioning

    AMRAP in 12:00

    100m Sprint

    20 KBS

    5 Burpee Box Jumps

  • Saturday, September 9, 2017

    PARTNER COMP WOD - 8am SHARP

    @ 0:00 - 5 rounds for time:

    50ft. Farmer's Carry (130#/hand - m; 90#/hand - w)

    10 Thrusters (95/65)

    3 Rope Climbs

    *Format: 

    Partner #1 - F.C., then Partner #2 - F.C.

    Partner #1 - 10 Thrusters, then Partner #2 - 10 Thrusters

    Partner #1 - 3 Rope Climbs, then Partner #2 - 3 Rope Climbs

    @20:00 - 45 -30 -15 reps for time:

    Squat Snatch (95/65)

    HSPU

    *One partner working at a time

    @45:00 - For Time:

    100 Cal Bike

    50 OYP Burpees

    *Split any way


    Daily WOD - 9am

    Partner WOD

    "To The Nines"

    AMRAP in 9:00

    9 Wall Ball

    9 OYP Burpees

    Rest 5:00

    AMRAP in 9:00

    9 Cal Bike

    9 Alt. DB Snatch (50/35)

    Rest 5:00

    AMRAP in 9:00

    9 Push Press (115/75)

    9 Bar Hop-Overs

    9 Sit Ups

    *During each AMRAP, one partner will do a full round, then the other, alternating for 9 minutes

  • Friday, September 8, 2017

    Pause Front Squats (Week #2)

    10 x 2, pausing 3 seconds in the bottom of each rep; aim for a 3-5% increase from last week


    Conditioning

    "Equal Rights"

    AMRAP in 15:00

    20/15 Cal Row

    20/15 HR Push Ups

    35 KBS (53/35)


    Fight Club - 6:30pm

  • Thursday, September 7, 2017

    Partner "Grind Session"

    For TIme:

    Partner #1 - 500m Sandbag Carry (70/50) / Partner #2 - 800m Run

    60 Clean and Jerks, shared (95/65)

    Partner #2 - 500m Sandbag Carry / Partner #1 - 800m Run

    40 Clean and Jerks, shared (135/95)

    Partner #1 - 500m Sandbag Carry / Partner #2 - 800m Run

    20 Clean and Jerks, shared (185/125)

    Partner #2 - 500m Sandbag Carry / Partner #1 - 800m Run

  • Wednesday, September 6, 2017

    Back Squat

    10 reps @ 63%

    8 reps @ 68%

    6 reps @ 73%


    Conditioning

    AMRAP in 20:00

    30 Double Unders

    12 DB Box Up and Overs

    20 Sit Ups


    COMP WOD - 5pm

    @ 0:00 - INDIVIDUAL - In a 10 minute window, a 1RM Clean and Jerk

    @ 20:00 - PARTNER - 8 Rounds, alternating movements:

    250m Row

    150ft Farmer's Carry (50/35)

    20 Wall Ball

    10 Back Squats (185/125, from the ground)

    15 T2B

    @ 45:00 - INDIVIDUAL - EMOM x 7:00

    2 STRICT + 5 Kipping HSPU

  • Tuesday, September 5, 2017

    Snatch Skills

    1) Snatch High Pull - 5 sets x 3 reps, building, stay light and focus on technique

    2) Muscle Snatch - 4 sets x 3 reps, building upon the Sn. High Pull, here we focus on keeping the elbows high and to the outside followed by a strong turnover 

    3) Hang Power Snatch - 5 sets x 3 reps, starting at 60% of your 1RM and building by 3%

    Conditioning

    "Fast and Furious"

    3 Rounds:

    10 Pull Ups

    10 Squat Clean Thrusters (75/55)

    10 Burpees OTB

    *Go as hard and as fast as you can on this straight through

  • Saturday, September 2, 2017

    PARTNER COMP WOD - 8am

    @ 0:00 - AMRAP in 8:00 

    5 Synchro Burpees Over Parallettes

    10 Sandbag OTS (100/70) Alternate reps

    @ 18:00 - 10 Rounds:

    Teammate #1 - 2 Rounds of "Cindy"

    Teammate #2 - 1 Round of "DT"

    *Then teammates switch; each will do 5 rounds of each 


    Daily WOD

    INDIVIDUAL - 3 position Power Clean + 1 Jerk 

    Set #1 – 1 Complex @ 50% of 1RM CJ

    Set #2 – 1 Complex @ 55% 

    Set #3 – 1 Complex @ 60% 

    Set #4 – 1 Complex @ 65% 

    Set #5 – 1 Complex @ 70%

    Take (3) additional sets to build to a Heavy Single (HS)


    Partner Conditioning

    AMRAP in 25:00

    "Cindy Shrugged"

    *One partner will do 1 Sandbag OTS and then 1 Round of "Cindy"

    *One partner runs 300m. 

    *Partners will switch when both have completed their given stations. That is one full round.

  • Friday, September 1, 2017

    Pause Front Squats

    10 sets x 2 reps

    *3 second hold in bottom of each rep


    Conditioning

    Tabata Conditioning

    4 rounds at each station of :20 on/ :10 rest:

    Deadlift (155/105)

    Sit Ups

    Box Jump Overs

    T2B

  • Thursday, August 31, 2017

    "Grind Session"

    10 Rounds:

    80ft Heavy AF Sled Push (40ft. out/40ft. back)

    2 Rope Climbs

    5 Bench Press @ 75% of 1RM

    140m Run

  • Wednesday, August 30, 2017

    Bike Interval Work

    AMRAP in 4:00

    Bike 21 Cals

    AMRAP in remaining time:

    3 HSPU

    3 Pull Ups

    3 Burpees

    Rest 4:00

    AMRAP in 4:00

    Bike 18 Cals

    AMRAP in remaining time:

    6 HSPU

    6 Pull Ups

    6 Burpees

    Rest 4:00

    AMRAP in 4:00

    Bike 15 Cals

    9 HSPU

    9 Pull Ups

    9 Burpees

    Rest 4:00

    AMRAP in 4:00

    Bike 12 Cals

    12 HSPU

    12 Pull Ups

    12 Burpees

    @35:00 on the clock:

    Core Cash Out

    Coach's Choice

    *Everyone as a group


    COMP WOD - 5PM

    Teams of 3:

    @ 0:00 - For TIme:

    100 Cal Bike

    150 Pull Ups

    200 Wall Ball

    250 KBS

    *All 3 teammates may work at the same time

    @ 30:00 - AMRAP in 15:00:

    5 HSPU

    7 Box Jump Overs

    1 Deadlift (315/225)

    *While one athlete performs the HSPU & BJO, the other two are holding the deadlift bar off of the ground. Once the 7th BJO is completed, the bar can be dropped in order for the working athlete to perform 1 deadlift on that bar. 

  • Tuesday, August 29, 2017

    Back Squats

    10 reps @ 60%

    8 reps @ 65%

    6 reps @ 70%


    Conditioning

    Run 800m (if it rains, Row 1000m)

    20 Clean and Jerks (135/95)

    Run 400m (Row 500m)

    20 Power Snatches (115/75)

    Run 200m (Row 250m)

    20 Thrusters (95/65)

  • Monday, August 28, 2017

    Snatch (HS)

    Suggested warm up progression:

    3 Reps @ 35% of 1RM

    3 Reps @ 40% 

    3 Reps @ 45% 

    2 Reps @ 50% 

    2 Reps @ 55% 

    2 Reps @ 60% 

    1 Rep @ 67% 

    1 Rep @ 74% 

    1 Rep @ 80% 

    Take up to an additional (5) sets to find a heavy single (HS) for the day.


    Strength Conditioning

    3 sets:

    12 DB Box Step Ups

    12 RDL

    25 Sit Ups

    12/arm DB or KB Row


  • Saturday, August 26, 2017

    COMP WOD - 8AM

    @ 0:00 - With a partner, alternating movements:

    6 rounds:

    1 Rope Climb from seated

    1 Rope Climb

    10 Thrusters (115/75)

    1 Legless Rope Climb

    1 Rope Climb

    10 Burpees over thruster bar

    @ 22:00 - 100 HSPU, as a team, partner must hold a handstand

    @ 35:00 - 2 rounds:

    40 cal Bike

    60 Bench Press

    80 Wall Ball

    *divided anyway, partner holds double kettle bell in farmer's carry


    Daily WOD - 9AM

    Partner WOD

    3 rounds at each couplet, switching when both teammates are done their stations:

    Station #1:

    Run 400m

    12 Burpee Box Jump Overs

    Station #2:

    15 Pull Ups

    50ft Traveling Lunge w/Goblet KB

    Station #3:

    15 DB Push Press

    15 Cal Bike

    Station #4:

    25 Sit Ups

    15 HR Push Ups

  • Friday, August 25, 2017

    Front Squats

    5 sets x 4 reps @ 85%, across


    Conditioning

    5 Rounds:

    250 meter row

    25 KB Swings (53/35)

  • Thursday, August 24, 2017

    Grind Session

    AMRAP in 45:00

    800m Run

    25 Wall Ball

    3 Muscle Ups (sub 3 pull ups and then 3 dips)

    2 Snatches @ 75% of 1RM

  • Wednesday, August 23, 2017

    Power Clean + Push Jerk

    5 sets x 5 reps @ 70%


    Conditioning 

    AMRAP in 15:00

    25 Double Unders

    5 Burpee Sandbag Over the Shoulder (100/70)

    25 Sit Ups


    Comp WOD - 5pm

    In teams of 2:

    @ 0:00 - AMRAP in 12:00

    30 Wall Ball

    10 Power Cleans (135/95)

    6 OHS (135/95)

    *Split reps however


    @ 20:00 - AMRAP in 9:00

    35 Double Unders

    4 Burpee Sandbag Over the Shoulder

    15/12 Cal Bike


    @35:00

    4 Rounds for time:

    Both teammates run 200m to start each round:

    10 Deadlifts (225/155) One teammate at this movement 

    3 Ring Muscle Ups, One teammate at this movement

    *Then switch. Both teammates are working at the same time

  • Tuesday, August 22, 2017

    Back Squat

    5 sets x 5 reps @ 80%, *across

    *Stay at the same load for all 5 sets


    Conditioning

    AMRAP in 3:00

    18 Cal Row

    3 Pull Ups

    6 Push Ups

    9 AIr Squats

    Rest 3:00

    AMRAP in 3:00

    15 Cal Row

    4 Pull Ups

    7 Push Ups

    10 Air Squats

    Rest 3:00

    AMRAP in 3:00

    12 Cal Row

    5 Pull Ups

    8 Push Ups

    11 Air Squats

    Rest 3:00

    AMRAP in 3:00

    9 Cal Row

    6 Pull Ups

    9 Push Ups

    12 Air Squats

  • Monday, August 21, 2017

    Snatch - Every 90 seconds:

    @ 0:00 - 2 @ 65%

    @ 1:30 - 2 @ 70%

    @ 3:00 - 2 @ 73%

    @ 4:30 - 2 @ 76%

    @ 6:00 - 2 @ 79%

    @ 7:30 - 1 @ 82%

    @ 9:00 - 1 @ 85%

    @ 10:30 - 1 @ 88%

    @ 12:00 - 1 @ 91%

    @ 13:30 - HS


    Conditioning

    3 Rounds:

    Run 400

    8 Clean & Jerks @ 70% of 1RM

    16 Box Jump Overs

  • Saturday, August 19, 2017

    COMP WOD - 8am

    @ 0:00

    INDIVIDUAL STRENGTH - Taking turns on the strongman log, build to a heavy 3-rep log clean and press. The log is 65# unloaded.

    @ 25:00

    PARTNER CONDITIONING - 42-30-18 reps for time:

    DB Hang Squat Cleans

    HSPU on those same DB

    800m Run following each round 

    *WOD finishes with an 800m Run

    *Share reps however is needed to finish WOD the fastest; Partner not working MUST remain standing while teammate is working (trust me, this workout is a killer). Discipline yourself to not sit or lay down.


    9AM Daily WOD

    "Synchronized 'Fitters"

    4 Rounds for time:

    20 Alternating Synchro. DB Snatches (must be locked out overhead at the same time)

    25 Synchro Air squats (must be below parallel at the same time of each squat)

    20 Sychro AbMat Sit ups (with a 25# plate between both teammates, both teammates' hands must touch and be on the plate at the same time)

    10 Sychro Burpees over parallettes (chest of both teammates on the ground at the same time before jumping over)

    400m Run together 

  • Friday, August 18, 2017

    Front Squats


    3 sets x 10 reps, building


    *Begin @ 65% of 1RM



    Conditioning


    AMRAP in 20:00


    15/10 cal bike


    3 Wall Climbs


    10 T2B


    2 Rope Climbs


  • Thursday, August 17, 2017

    10 Rounds for Time:

    100m Sandbag Carry

    100m Run

    5 Strict Pull Ups

    7 Burpees over the bar

    2 Heavy Deadlifts (85% of 1RM)

    *Every round will alternate with either a sandbag carry at the start or the run at the start. 

    At 3-2-1-Go!...You will drop the sandbag at the cone at 100m, run back to the box, perform the rest of the movements in that round and then begin the next round with the run first to pick up the sandbag and carry it back.

  • Wednesday, August 16, 2017

    Back Squat

    15 Rep Final Test

    *compare to 7/17/17

    To warm up for for your attempt:

    Set #1 – 7 Reps @ Light load, if not empty barbell. 

    Set #2 – 5 Reps @ Approx. 50% of your previous 15-Rep.

    Set #3 – 3 Reps @ Approx. 75% of your previous 15-Rep.

    Set #4 and on – 1-3 Reps at loads climbing to your target weight for the day. 


    Conditioning

    "Open Prep"

    AMRAP in 4:00

    2 Rounds:

    15 Wall Ball

    30 Double Unders

    3 Cleans (135/95)

    *If completed in 4:00, move on to:

    AMRAP in 4:00

    2 Rounds:

    15 Wall Ball

    30 Double Unders

    3 Cleans (155/105)

    *If completed in 4:00, move on to:

    2 Rounds:

    15 Wall Ball

    30 Double Unders

    3 Cleans (185/125)

    If completed in 4:00, move on to:

    2 Rounds:

    15 Wall Ball

    30 Double Unders

    3 Cleans (225/155)

    *This is the RX sequence. If the WOD is completed before 16:00 we will note your time for the entire WOD. You do not need to wait for the next 4:00 time check to move on.

    Master's 45+ loads will be: 115/75; 135/95; 155/105; 185/125

    If you are not completing this with RX loads, that is totally acceptable. We want to give everyone the stimulus to get the most out of every WOD. Modify to loads/DU reps that challenge you.


    Comp WOD - 5pm

    @ 0:00 - 15 Rep Back Squat (as listed above)

    @ 20:00 - For Time:

    50 Wall Ball 

    50 Double Unders

    40 Box Jumps

    40 T2B

    30 C2B

    30 Burpees

    20 Power Cleans (145/100)

    20 Jerks (145/100)

    10 Power Snatches (145/100)

    10 Muscle Ups

  • Tuesday, August 15, 2017

    Strict Shoulder Press 

    EMOM x 9

    @ 0:00 - 5 reps

    @ 1:00 - 4 reps

    @ 2:00 - 3 reps

    *Repeat for 2 more rounds. Loads may vary throughout


    Conditioning

    4 Rounds for time:

    Row 500m

    Run 400m

    25 Sit Ups

  • Monday, August 14, 2017

    Snatch Drills/Snatch

    Drill #1  - Snatch Grip Sotts Press - 5 sets x 3 reps, building from an empty bar

    Drill #2 - Hang Snatch High Pull - 4 sets x 3 reps, building from your last set of the Sotts Press

    Drill #3 - Pausing High Hang Snatch - 3 sets x 3 reps, building from your last set of the Hang Snatch High Pulls

    Snatch - 

    2 Waves

    @ 0:00 - 1 rep @ 70% of 1RM

    @ 1:00 - 1 rep @ 73%

    @ 2:00 - 1 rep @ 76%

    Repeat again @ 3:00, 4:00, and 5:00


    Conditioning:

    3 Rounds for time:

    25 KB Goblet Squats

    6 Muscle Ups, bar or ring

    25 Heavy KBS

  • Saturday, August 12, 2017

    COMP WOD - 8AM

    @ 0:00 - INDIVIDUAL - 10 minutes for a 1RM "Curtis P"

    @ 20:00 - PARTNER - For Time:

    *The first 400m Run is done relay style. Once the initial teammate is in they may begin the Squat Cleans. BOTH TEAMMATES PERFORM ALL THE REPS! 

    400m Run

    21 Squat Cleans (155/105)

    21 Pull Ups 

    21 Wall Ball

    400m Run

    15 Dumbbell Thrusters (50/35)

    15 Pull Ups

    15 Wall Ball

    400m Run

    9 Power Snatches (same bar/same load as cleans)

    9 Pull Ups

    9 Wall Ball

    400m Run


    9AM Team WOD

    Teams of 3:

    5 Rounds:

    *One person running a 400m at all times while teammates work at a given station. When all teammates are done their stations they will rotate.

    Station #1 

    2 sets:

    7 Burpees Over Parallette 

    20 Sit Ups

    Station #2

    1 set:

    10 "Curtis P's" (95/65)

    *Clean + Front Lunge (L) + Front Lunge (R) + Push Press

  • Friday, August 11, 2017

    Front Squat

    Set #1 – 5 Reps @ 40% of 1RM Front Squat

    Set #2 – 4 Reps @ 50% 

    Set #3 – 3 Reps @ 60% 

    Set #4 – 2 Reps @ 70% 

    Set #5 – 2 Reps @ 75% 

    Set #6 – 2 Reps @ 80% 

    Set #7 – 2 Reps @ 85% 

    Take (3) additional sets (Sets 8,9,10) to establish a heavy double for the day.


    Conditioning

    AMRAP in 10 minutes

    1 Power Snatch (95/65) + 30 Double Unders

    2 Power Snatch + 30 Double Unders

    3 Power Snatch + 30 Double Unders

    4 Power Snatch + 30 Double Unders

    *Continue in this format, adding 1 Power Snatch each round, for the remainder of the 10 minutes

  • Thursday, August 10, 2017

    5 Rounds for time:

    200m Farmers Carry (50/35) DB or KB

    20 Push Ups (on whatever you carried)

    10 Push Jerks (with whatever you carried)


    Midline Cash Out

    3 sets:

    20 Abmat Sit Ups

    20 T2B

    :30 Hollow Hold

    :30 Plank

  • Wednesday, August 9, 2017

    Sumo Deadlift

    Build to a heavy set of 7 reps


    Conditioning

    AMRAP in 20:00

    20/15 Cal Bike

    10 HSPU

    5 Deadlifts (225/155)


    Partner COMP WOD - 5pm

    @  0:00 - As a team:

    20 Rounds, alternating movements:

    5 Snatches (95/65)

    6 C2B

    7 T2B

    plus:

    2000m row, to finish

    @ 40:00 - Partner "Diane"

    42-30-18

    Deadlifts

    HSPU

    *One partner working at a time

  • Tuesday, August 8, 2017

    Power Snatch Skill Work

    Part #1 - Behind the Neck Push Jerk - 5 sets x 3 reps

    *This drill is used to develop and train the "punch out" as we receive snatches.

    Part #2 - Power Snatch Complex Wave

    EMOM x 9:00 - Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

    3 waves at 55%, 60%, and 65% of you 1RM Snatch


    Conditioning

    4 Rounds for time:

    Run 400m

    15 Clean and Jerks (115/75)

  • Monday, August 7, 2017

    Back Squat

    *Continuing on in our progression, this week we add another 3% jump in our numbers, finishing our session with a heavy double at 91%

    Every 3:00 - 

    Set #1 - 10 Reps @ 71% (of 1RM Back Squat)

    Set #2 - 8 Reps @ 76% 

    Set #3 - 6 Reps @ 81% 

    Set #4 - 4 Reps @ 86% 

    Set #5 - 2 Reps @ 91% 


    Conditioning

    For Time:

    50/35 Cal Row

    6 Rounds:

    9 Wall Ball

    9 Burpees

    9 Pull Ups

    50/35 Cal Row

    *20 minute time cap

  • Saturday, August 5, 2017

    COMP WOD - 8am

    Partner Style

    @ 0:00 - 8 minutes to establish a 1RM Snatch, both teammates

    *ONE barbell per team, regardless of gender; MUST be a squat snatch or Power and passed through an OHS; score is best combined total of both teammates

    @ 15:00 - "Kiss Me Deadly"

    8 Rounds, alternating movements: 

    5 Medball Cleans + 15 Wall Ball

    2 Bar Muscle Ups + 4 C2B + 6 Pull Ups

    10 DB Deadlift + 10 DB Push Press + 100ft. Farmer's Carry w/DB

    5 Sychro. Burpees Over Parallettes 

    *Teammate A starts round #1 with the med ball, both teammates perform the sychro. burpees, Teammate B starts round #2, etc. Every exchange MUST be made with a tag! The deadlift/PP/FC portion will be held in the other room, so, yes, coming off the bar you must run in and tag your teammate!

    @ 40:00

    100 Cal Row

    100 Cal Bike

    *Split cals any way, BUT a plate overhead the entire time


    Daily WOD - 9AM

    Partner Style

    8 Rounds, alternating movements:

    20 Wall Ball

    10 Pull Ups

    25 Sit Ups

    10 DB Deadlift + 10 DB Push Press

    Run 400m

    *Partner A begins round #1, Partner B begins round #2, etc. Both teammates run the 400m

    *NON working partner holds a plate OH while the other partner is performing the movement 

    *NO! You do not carry the plate on the run. Just run. That is all.


  • Friday, August 4, 2017

    Bench Press

    5 sets x 5 reps, building


    Conditioning 

    AMRAP in 20:00

    30 cal Row

    20 Alt. DB Snatch (50/35)

    3 Rope Climbs

  • Thursday, August 3, 2017

    Squat Clean

    10 sets, building to a heavy single

    *The first 6 sets are every 90 seconds. Sets 7-10 are every 2:00

    Set #1 – 3 Reps @ 45% (of 1RM)

    Set #2 – 3 Reps @ 50%

    Set #3 – 2 Reps @ 55%

    Set #4 – 2 Reps @ 60%

    Set #5 – 1 Rep @ 65%

    Set #6 – 1 Rep @ 70% 

    Sets #7 - #10 - an additional (4) singles to build to your heavy for the day.


    Conditioning

    2 Rounds for time:

    800m Run

    50 Double Unders

    25 HR Push Ups

    15 T2B

  • Wednesday, August 2, 2017

    Split Jerk Skill Work

    (A.) Jerk Balance

    5 sets x 3 reps

    (B.) Split Jerk

    10 sets:

    *The first 6 sets are every 90 seconds. Sets 7-10 are every 2:00

    Set #1 – 3 Reps @ 40% (of 1RM Split Jerk)

    Set #2 – 3 Reps @ 45%

    Set #3 – 2 Reps @ 50%

    Set #4 – 2 Reps @ 55%

    Set #5 – 1 Rep @ 60%

    Set #6 – 1 Rep @ 65% 

    Sets #7 - #10 - an additional (4) singles to build to your heavy for the day.


    Strength Accessory/Midline Conditioning

    2 sets:

    7 STRICT Pull Ups

    7/side kneeling 1-arm DB Press

    30 Sit Ups

    Right into:

    2 sets:

    10 Barbell Roll Outs

    60ft. Waiter Walk/arm

    20 Banded Rows


    Partner Comp WOD - 5pm

    @ 0:00 - 3 Rounds for time:

    30 Cal Row

    24 Pull Ups

    18 Clean and Jerks (135/95)

    *Split the reps/cals any way, but during the row and Pull Ups the barbell must be off the ground or work stops.

    @ 20:00 - 4 Rounds for time:

    75 Double Unders

    10 Front Squats (155/105)

    2 Legless RC

    *Split reps any way, but during the DU and RC the barbell must be off the ground or work stops.

    @40:00 - 2 Rounds for time:

    20 Deadlifts (225/155)

    20 cal Bike

    20 T2B

    *Split reps any way, but during the bike and T2B the barbell must be off the ground or work stops.

  • Tuesday, August 1, 2017

    Gymnastic

    HSPU

    5 sets of 3-5 UNBROKEN reps, wherever you are at skill-wise

    If you do not yet have HSPU, perform seated dumbbell strict presses. Complete 5 sets of 7 unbroken repetitions, seated on the floor with legs extended out in front of you.


    Conditioning

    *This portion is 29:00 straight through. We will warm up AND set up for this FIRST and then do the gymnastic HSPU portion and begin this at 25:00 past the start of the class. 

    In a 5:00 window...

    100ft. Sled Push

    Max Rounds/Reps in remaining time of:

    3 Power Snatch (75/55)

    6 OTB Burpees

    9 Wall Ball

    Rest 3:00

    In a 5:00 window…

    100ft. Sled Push

    Max Rounds/Reps in remaining time of:

    3 Power Snatch (95/65)

    6 OTB Burpees

    9 Wall Ball

    Rest 3:00

    In a 5:00 window…

    100ft. Sled Push

    Max Rounds/Reps in remaining time of:

    3 Power Snatch (115/75)

    6 OTB Burpees

    9 Wall Ball

    Rest 3:00

    In a 5:00 window…

    100ft. Sled Push

    Max Rounds/Reps in remaining time of:

    3 Power Snatch (135/85)

    6 OTB Burpees

    9 Wall Ball

  • Monday, July 31, 2017

    Back Squat

    Every 3:00

    10-8-6-4-2 reps

    The percentages are:

    @ 0:00 - 10 reps @ 68%

    @ 3:00 - 8 reps @ 73%

    @ 6:00 - 6 reps @ 78%

    @ 9:00 - 4 reps @ 83%

    @ 12:00 - 2 reps @ 88%

    *Compare to last Monday, 7/24. This is a small 3% jump, but still significant


    Conditioning

    21-15-9

    Power Cleans (M - 135, 155, 185 / W - 75, 95, 115)

    140m Run after each set

    Right into:

    21-15-9

    Box Jump Overs

    140m Run after each set

  • Saturday, July 29, 2017

    COMP WOD - 8am

    INDIVIDUAL

    @ 0:00 - 10:00 for a 5RM Thruster (from the ground)

    PARTNER

    @ 20:00 - For Time:

    3 sets: 25 Cal Row / 100ft. Overhead Lunge, 45/25 (switch when both partners are done their given station) *Each partner will do 25 cals and 100ft. OH lunge 3xs

    Into:

    3 sets: 25 KBS (70/53) / 15 Ring Push Ups (switch when both partners are done their given station) *Each partner will do 25 KBS and 15 Ring Push Ups 3xs

    Into:

    100 Cal Bike / 30 Bar Muscle Ups, as a team, performed any way to get the work completed (both teammates may be working at the same time).



    Daily WOD - 9AM

    Individual

    Thruster Cycling

    Perform sets of 7 reps…15 minutes to work on the skill of "non-stop" barbell movement for the thruster. Load is not of high importance here as much as continuous motion. Barbell is taken from the ground into a squat clean and immediately into a thruster. Once the bar is locked out overhead, immediately "pull" it back down to shoulders and into the front squat with NO pausing at all. How fast can you move that barbell? Loads can change throughout. 


    Partner Conditioning 

    For Time:

    3 sets: 20 Cal Row / 100ft. Lunge (switch when both partners are done their given station) *Each partner will do 20 cals and 100ft. lunge 3xs

    Into:

    3 sets: 25 KBS / 15 HR Push Ups (switch when both partners are done their given station) *Each partner will do 25 KBS and 15 HR Push Ups 3xs

    Into:

    100 Cal Bike / 50 Over your partner Burpees, as a team, performed any way to get the work completed


  • Friday, July 28, 2017

    AMRAP in 20:00

    5 Pull Ups

    10 Barbell Shoulder Press (65/45)

    15 Squats

    20 Sit Ups


    Strength Accessory

    3 sets, not for time:

    10/arm Hammer Curls

    10/arm 1-arm KB Row

    20 Banded Tricep Pushdowns

  • Thursday, July 27, 2017

    Odd Object/Gymnastic Conditioning

    For TIme:

    400m Run

    200m Farmer's Carry (DB or KB)

    100m Sandbag Carry (70/50)

    30 HSPU

    100m Sandbag Carry

    200m Farmer's Carry

    400m Run

     Transition immediately into:

    10 Minutes for a 1RM Clean & Jerk

  • Wednesday, July 26, 2017

    Snatch Wave Technique Work

    EMOM x 12:00

    Power Snatch + Overhead Squat + Squat Snatch

    Set #1, @ 0:00 - 60% of 1RM Squat Snatch

    Set #2, @ 1:00 - 65% of 1RM Squat Snatch

    Set #3, @ 2:00 - 70% of 1RM Squat Snatch

    *Repeat this sequence 3 more times

    *Compare this to 7/19/17 when we used 57%, 62%, and 67%


    Conditioning

    3 Rounds:

    25/20 Cal Bike

    35 Double Unders

    12 T2B

    12 Hang Power Snatches (95/65)


    Comp WOD - 5pm

    PARTNERS

    @ 0:00 - 8 Rounds for time:

    35 Double unders

    30 Air Squats

    25 Wall Ball 

    14 Alternating KB Snatch

    10 C2B

    @ 30:00 -  AMRAP in 16 minutes :

    10/8 Calorie Bike

    6 HSPU

    6 Hang Power Snatch (115/75)

    *Workout #1: For round one, partner A begins and does 35 DU's, partner B does 30 squats, partner A does 25 wall ball, etc. Then for round 2, partner B begins and does 35 DU's, partner A does 30 squats, etc.

    Workout #2: Partner A does one round then tags partner B who does one round. This repeats for 16 minutes.

  • Tuesday, July 25, 2017

    "Christmas In July"

    Present #1:

    In a 5:00 window:

    Run 600m

    AMRAP in remaining time - 12 Deadlifts (185/135) / 12 Over the Bar Burpees (tftotfl)

    Rest 5:00

    Present #2:

    In a 5:00 window:

    Run 400m

    AMRAP in remaining time - 10 Power Cleans (155/105) / 10 Over the Bar Burpees (tftotfl)

    Rest 5:00

    Present #3:

    In a 5:00 window:

    Run 200m

    AMRAP in remaining time - 8 Thrusters (95/65) / 8 Over the Bar Burpees (tftotfl)


    Midline

    3 sets:

    12 Weighted Sit Ups

    12 RDL

    :30 Hollow Hold

    12 Back Extensions

  • Monday, July 24, 2017

    Back Squat

    Every 3:00

    10-8-6-4-2 reps

    The percentages are:

    @ 0:00 - 10 reps @ 65%

    @ 3:00 - 8 reps @ 70%

    @ 6:00 - 6 reps @ 75%

    @ 9:00 - 4 reps @ 80%

    @ 12:00 - 2 reps @ 85%


    Conditioning

    For Time:

    42 Cal Row

    21 KBS

    21 OHS (75/55)

    30 Cal Row

    15 KBS

    15 OHS (95/65)

    18 Cal Row

    9 KBS

    9 OHS (115/75)

  • Saturday, July 22, 2017

    Partner COMP WOD - 8AM

    *All the following is done straight through "For Time." Partners will alternate movements through the rounds but will always perform the burpees together (obviously). For Example, in the first section, Partner #1 will perform 5 power cleans, Partner #2 will then do 15 cal bike, Partner #1 onto 10 T2B, then both will perform the burpees. Partner #2 will then start round 2 with the power cleans, and so forth...

    6 Rounds:

    5 Power Cleans (175/115)

    15 Cal Bike

    10 T2B

    5 Synchronized Burpees Over Parallettes

    Right Into:

    6 Rounds:

    200m Run

    6 Front Squats (175/115)

    3 Rope Climbs

    5 Synchronized Burpees Over Parallettes

    Right Into:

    6 Rounds:

    10 C2B

    15 Cal Row

    7 Push Jerks (175/115)

    5 Synchronized Burpees Over Parallettes 


    Daily WOD - 9AM

    Individual

    Every 2:00, building

    1 Squat Clean + 2 Front Squats + 1 Split Jerk


    Partner Conditioning

    AMRAP in 20:00

    100ft. Sled Push (each partner)

    140m Run (both partners together)

    16 Med Ball Sit Ups w/a toss

    10 Pull Ups (5 per partner)

  • Friday, July 21, 2017

    Strength Circuit

    4 sets,  (not for time):

    20 Back Rack Reverse Lunges (35% of 1RM Front Squat)

    20 Double Russian KBS

    *Rest 2:00 btw sets


    Conditioning

    3 Rounds:

    500m Row

    20 HR Push Ups

    :20 Accumulated Ring Support Hold

  • Thursday, July 20, 2017

    "Hard Core"

    For Time

    5 Rounds:

    200m Run

    8 Left Arm DB Thrusters

    8 Right Arm DB Thrusters

    200m Run

    10 T2B

    20 Sit Ups

  • Wednesday, July 19, 2017

    Snatch Wave Technique Work

    EMOM x 12:00

    Power Snatch + Overhead Squat + Squat Snatch

    Set #1, @ 0:00 - 57% of 1RM Squat Snatch

    Set #2, @ 1:00 - 62% of 1RM Squat Snatch

    Set #3, @ 2:00 - 67% of 1RM Squat Snatch

    *Repeat this sequence 3 more times

    *Compare this to 7/10/17 when we used 50%, 55%, 60%


    Conditioning

    "Sassy and Saucy"

    35/25 Cal Bike

    20 Power Snatches (115/75)

    5 Muscle Ups, bar or rings (sub 5 kipping pull ups + 5 dips)

    35/25 Cal Bike

    20 Clean and Jerks (135/95)

    5 Muscle Ups


    Competitor's WOD - 5pm

    Individual

    Every 90 seconds for 9:00 (7 lifts)

    Power Snatch + Squat Snatch, building


    Partner Conditioning

    4 Rounds:

    10 alternating Med Ball Russian Twist + Sit Up + Toss (5 per teammate)

    200m Med Ball Run (both teammates run (switch the med ball whenever)

    20 HSPU WHILE Partner performs 40 Wall Ball (switch whenever to get the reps done)

    25 Cal Bike (Partner hangs from pull up bar with med ball between feet/legs; switch whenever)

    +

    30 Muscle Ups as a team to finish (following the 4th round)

  • Tuesday, July 18, 2017

    Clean Technique Work

    5 "Work" Sets of the Complex:

    Clean Pull + High Hang Squat Clean + Hang Squat Clean (knees)

    Rest as needed between sets.

    Suggested Warm up sets:

    Set #1 – Empty Barbell x 2 Full Complexes

    Set #2 – 35% of 1RM CJ

    Set #3 – 50% of 1RM CJ

    Set #4 – 55% of 1RM CJ

    Set #5 – 60% of 1RM CJ

    Then, Sets #6 - #10 will be your work sets, building each time above 60%


    Strength Conditioning

    3 sets, not for time:

    20 DB "elbows tight" Bench Press

    15 RDL

    :30 Hollow Hold

    5-10 STRICT Pull Ups

  • Monday, July 17, 2017

    15 rep Back Squat retest (compare to 6/19/17)

    To warm up for for your attempt:

    Set #1 – 7 Reps @ Light load, if not empty barbell. 

    Set #2 – 5 Reps @ Approx. 50% of your previous 15-Rep.

    Set #3 – 3 Reps @ Approx. 75% of your previous 15-Rep.

    Set #4 and on – 1-3 Reps at loads climbing to your target weight for the day. 


    Conditioning

    3 Rounds:

    50 *Double Unders 

    35 Air Squats

    20 Cal Row

    *EVERYONE performs DU today. We will modify the reps, but NOT the movement. There is a big difference between "jumping rope" and "Double Unders." Try something new. Work on an elusive skill. We will not let you settle for mediocrity.

  • Saturday, July 15, 2017

    COMP WOD - 8am

    @ 0:00 - AMRAP in 12:00

    *starting at 2 reps and increasing by 2 reps each round:

    Burpee Box Jump Overs

    C2B

    Wall Ball

    @ 20:00 - "Squat Snatch Isabel"

    30 reps (135/95)

    @ 40:00 - For Time:

    25 cal bike

    25 GHDSU

    25 T2B

    25 AbMat SU

    25 cal bike


    Daily WOD - 9am

    "Hold Tight"

    Teams of 2:

    6 Rounds:

    25 Air Squats (partner holds farmer's carry position, 50/35)

    20 Cal Row (partner holds forearm plank)

    15 Box Jump Overs (partner holds hollow)

    10 Alternating DB Snatches (partner performs 12 AbMat SU)

  • Friday, July 14, 2017

    For Time:

    500m Row

    30 Bench Press (Men: Bodyweight; Women: 2/3BW)

    1000m Row

    20 Bench Press

    2000m Row

    10 Bench Press

  • Thursday, July 13, 2017

    On a running clock...

    @ 0:00 - Barbell Cycling

    EMOM x 6:00

    Minute 1 – 8 Hang Power Snatch + 3 OHS

    Minute 2 – 7 Hang Power Snatch + 4 OHS

    Minute 3 – 6 Hang Power Snatch + 5 OHS

    Minute 4 – 5 Hang Power Snatch + 6 OHS

    Minute 5 – 4 Hang Power Snatch + 7 OHS

    Minute 6 – 3 Hang Power Snatch + 8 OHS

    *Use 55% of your 1RM Power Snatch

    @ 7:00 - 15:00 - Deadlift

    Build to a 3-rep heavy

    @ 25:00 - 40:00

    AMRAP in 15:00

    50 Wall Ball

    100 Double Unders

    10 Muscle Ups, bar or rings (sub dips)

  • Wednesday, July 12, 2017

    Against a running clock:

    0:00 - 7:00 - 5 rep Front Squat

    7:00 - 14:00 - 3 rep Push Press

    14:00 - 21:00 - 1 rep Thruster


    Conditioning

    *Similar to last Friday's Hang Squat Cleans, today we add the push overhead for the thruster mixed with the row for a devastatingly beauty of a couplet 

    For time:

    21 DB Hang Squat Clean Thrusters (50/35)

    500m Row

    15 DB Hang Squat Clean Thrusters (50/35)

    500m Row

    9 Hang Squat Clean Thrusters (50/35)

    500m Row


    COMP WOD - 5pm

    Teams of 2:

    @ 0:00 - "Guts and Glory"

    5 Squat Clean Thrusters - each teammate, alternating (175/125)

    Then:

    8 rounds, alternating movements:

    12 cals Bike 

    10 T2B  

    8 Double Russian KBS (53/35)

    Then:

    5 Squat Clean Thrusters - each teammate, alternating (175/125)

    @ 30:00 - "STRICT PARTNER JT"

    21-15-9 reps, anyway shared

    STRICT HSPU

    STRICT Ring Dips

    Plate Deficit Push Ups

  • Tuesday, July 11, 2017

    Power Clean AMRAP Intervals

    AMRAP in 4:00

    Run 200m

    21 Power Cleans (135/95)

    Max Hand-Release Over Your Bar Burpees (TFTOTFL)

    Rest 4:00

    AMRAP in 4:00

    Run 200m

    21 Power Cleans (115/75)

    Max Hand-Release Over Your Bar Burpees (TFTOTFL)

    Rest 4:00

    AMRAP in 4:00

    Run 200m

    21 Power Cleans (95/65)

    Max Hand-Release Over Your Bar Burpees (TFTOTFL)


    Strength Accessory

    3 sets:

    10/arm One-arm DB Press (kneeling)

    5 STRICT C2B Pull Ups OR Ring Rows

    20 Hollow Rocks

  • Monday, July 10, 2017

    Snatch Complex EMOM (compare to June 20th)

    EMOM x 12:00

    Power Snatch + Overhead Squat + Squat Snatch

    *@ 0:00 – 50% of 1RM Squat Snatch, @ 1:00 – 55% of 1RM Squat Snatch, @ 2:00 – 60% of 1RM Squat Snatch…then drop back down to 50% to begin the next wave.

    *Each wave will be 50%, 55%, 60%. The goal is to be technically sound here, NOT about moving heavy loads


    "Midline Madness"

    4 rounds:

    250m Row

    20 OH Sit Ups

    50ft. OH Walking Lunge (double DB)

  • Saturday, July 8, 2017

    COMP WOD - 8am

    @ 0:00

    "Linda"

    10-9-8-7-6-5-4-3-2-1 reps of the triplet:

    Deadlift: 1 1/2 body weight
    Bench press: body weight
    Clean: 3/4 body weight

    @ 30:00

    AMRAP 1:30: Muscle-Ups

    Rest 1:00

    AMRAP 1:00: Muscle-Ups

    Rest :30

    AMRAP :30: Muscle-Ups


    Daily WOD - 9am

    In teams of 2:

    AMRAP in 30 mintues:

    Run 200m (both teammates)

    20 Box Jumps

    20 Push Press (95/65)

    20 Pull Ups

    20 Sit Ups

    *share the work any how

  • Friday, July 7, 2017

    Split Jerk Skill Work

    A.) Tall Jerk 

    - Empty Bar x 3

    - Light load, building x 3 x 3 sets

    B.) Split Jerk - 5 sets x 3, building


    Conditioning

    For Time:

    21 DB Hang Squat Cleans

    21 Hands-on-DB Push Ups

    400m Run

    15 DB Hang Squat Cleans

    15 Hands-on-DB Push Ups

    400m Run

    9 DB Hang Squat Cleans

    9 Hands-on-DB Push Ups

    400m Run

  • Thursday, July 6, 2017

    Gymnastic AMRAPS

    @0:00 - 5:00

    3 HSPU (sub 1 wall climb)

    3 Ring Rows w/ pause at top

    @5:00 - 10:00

    10 second Ring Support Holds

    10 Hollow Rocks

    @10:00 - 15:00

    5 T2B

    10 Back Extensions

    @15:00 - 20:00

    12 OH Sit Ups

    6 Slow Tempo Squats (3 sec down, 1 sec hold, up fast)


    Sprint Metcon:

    For Time:

    25/20 Cal Bike

    800m Row

    30 UNBROKEN KBS

    20 Burpee Box Jump Overs

  • Wednesday, July 5, 2017

    "The Other CrossFit Total"

    Following the warm up, you will take 15 minutes at each of the following stations to establish a 1RM:

    1) Clean

    2) Bench Press

    3) Overhead Squat

  • Tuesday, July 4, 2017

    "Murph"

    For Time:

    1 mile run

    100 Pull Ups

    200 Push Ups

    300 Squats

    1 mile run

    *Partition the pull ups, push ups, and squats any way desired. Begin and end with the mile run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

  • Monday, July 3, 2017

    2016 CrossFit Games Individual Event 7

    "Double DT"

    10 Rounds for time:

    12 Deadlifts (155/105)

    9 Hang Power Cleans

    6 Push Jerks


    Midline Accessory

    3 sets:

    :20 Nose-Facing Handstand Hold

    :20 Hollow Hold

    :30 Plank

    10 Back Extensions

  • Saturday, July 1, 2017

    COMP WOD - 8am

    @ 0:00 - 3 Rounds for time:

    80ft. Sled Push (one teammate pushes 80ft., then the other)

    60 Wall Ball (split anyway)

    @15:00 - AMRAP in 20:00

    4 Bar Muscle Ups 

    12 Clean and Jerks (135/95)

    24 Cal Bike

    *divide reps any way through this whole portion

    @ 40:00 - 6 Rounds:

    Row 250m

    10 HSPU

    10 Burpees over the Rower

    *teammates will alternate movements though the 6 rounds


    Daily WOD - 9am

    With a partner, complete 2 rounds for time:

    400m Run (both teammates)

    30 OYP Burpees (teammate holds a plank)

    200m Med Ball Run (both teammates, 20/14)

    40 Wall Ball (divide reps equally)

    30 Push Ups (divide reps equally)

    200m Farmer's Carry (50's/35's; DB or KB, both teammates)

    40 Pull Ups (divide reps equally)

    30 Clean & Jerks (115/75)

    20 Snatches (95/65)

    Following the 2nd round:

    100 Calorie Row to finish

  • Friday, June 30, 2017

    Chipper

    For Time:

    25 Cal Bike

    35 Deadlifts (155/105)

    45 KB Swings

    55 Double Unders

    100 Sit Ups

    55 Double Unders

    45 KBS

    35 Deadlifts

    25 Cal Bike


    Midline Cash Out

    2 sets:

    15 Back Extensions

    :45 Plank

    6-8 Hanging Straight Leg Raises

    :20 Hollow Hold

  • Thursday, June 29, 2017

    Push Press

    @ 0:00 – 5 reps @ 50% of last weeks 3-rep

    @ 1:30 – 4 reps @ 60% of last weeks 3-rep

    @ 3:00 – 3 reps @ 70%...

    @ 4:30 – 3 reps @ 75%...

    @ 6:00 – 2 reps @ 80%...

    @ 7:30 – 1 rep @ 85%...

    *Keep working until 15:00 with singles, building to a heavy single.


    Front Squat Emphasis

    EMOM x 10, alternating minutes with:

    @ 0:00 - 3 Front Squats @ 60% of 1RM Front Squat

    @ 1:00 – 6 Back Squats @ 60% of 1RM Front Squat

    Etc…


    Strength Conditioning

    3 sets:

    16 Alternating Hammer Curls

    20 Close Grip DB Bench Press

    10 STRICT Pull Ups

    15 Banded Tricep Push Downs

  • Wednesday, June 28, 2017

    Power Clean Ladder

    Each rep sequence is to be performed every 2:00:

    @ 0:00 - 10 Power Cleans @ 70% of 1RM PC

    @ 2:00 – 8 Power Cleans @ 75%

    @ 4:00 – 6 Power Cleans @ 80%

    @ 6:00 – 4 Power Cleans @ 85%

    @ 8:00 – 2 Power Cleans @ 90%


    Conditioning Intervals

    In 4:00,

    800m Bike

    15 TWO-FOOT TAKE OFF, TWO-FOOT LANDING over the bar burpees

    Max Power Snatches in remaining time (95/65)

    Rest 4:00, then:

    In 4:00,

    800m Bike

    12 TFTOTFL over the bar burppes

    Max Power Snatches in remaining time (115/75)

    Rest 4:00, then:

    800m Bike

    9 TFTOTFL over the bar burpees

    Max Power Snatches in remaining time (135/95)


    Comp WOD - 5pm

    5 Rounds for time:
    4 Rope Climbs, alternating
    6 Power Cleans (185/125), alternating
    16 Ring Dips

    Rest 5:00

    3 Rounds for time:

    400m Run (both partners)

    30 Power Snatch (95/65), split however

    Rest 5:00

    2 Rounds for time:

    20 Deadlifts (155/105)

    50 Calorie Row

    15 Front Squats (155/105)

    15 Shoulder 2OH (155/105)

    *split however between teammates


  • Tuesday, June 27, 2017

    Snatch Drills

    (A) Sotts Press – 5 sets x 5 reps

    (B) Hang Snatch High Pull – 5 sets x 4 reps

    (C) Pausing High Hang Snatch – 5 sets x 3 reps

    *2 Second pause in the dip portion of the high hang as well as a 2 second pause in receiving the bar in the snatch


    Conditioning

    AMRAP in 15:00

    15 Cal Row

    12 Box Jump Overs

    9 T2B

    6 HSPU

  • Monday, June 26, 2017

    *We really shouldn't need to say this, but  BE ON TIME!

    Back Squat

     3 sets, each an escalating wave:

    Set #1 – 15 reps, re-racking the bar every 5 reps and adding weight, with as little rest as needed. (Best to do this with a partner to load the weights for you after you re-rack the bar.)

    • 5 reps @ 55%, 5 reps @ 60%, 5 reps @ 65%

    Set #2 – 12 reps, re-racking the bar every 4 reps and adding weight, with as little rest as needed.

    • 4 reps @ 60%, 4 reps @ 65%, 4 reps @ 70%

    Set # 3 – 9 reps, re-racking the bar every 3 reps and adding weight, with as little rest as needed.

    • 3 reps @ 65%, 3 reps @ 70%, 3 reps @ 75%


    Conditioning

    4 sets:

    6 Sandbag Power Cleans

    12 Sandbag Squats

    18 Lateral Hops over Sandbag

    200m Run

    Rest 1:00 between sets

  • Saturday, June 24, 2017

    Partner COMP WOD – 8AM

    @ 0:00 - 60 “Up and Over The Bar” Sandbag Cleans

    (30 per teammate; 100/70#)

    @ 15:00 – 12 Rounds, alternating movements

    4 Strict Pull Ups

    8 Deficit Push Ups (5” deficit)

    12 Sandbag Squats (70/50)

    @ 35:00 – 100 Calorie Row

    *Partner holds plate overhead


    Daily WOD – 9AM

    INDIVIDUAL Skill/Strength

    (A) HSPU – 5 sets x 3 reps

    *Find a challenging standard for your current skill level

    (B) Strict Pull Ups – 1 set for max reps


    Team Conditioning Circuit

    5 Rounds:

    14 Zercher Sandbag Reverse Lunges (7 per leg)

    20 Sit Ups

    10 Pull Ups

    15 Cal Row

    *Teammates will rotate when all are done their respective stations

  • Friday, June 23, 2017

    Pausing Clean Deadlifts

    On this portion, we are looking for an identical set up to our clean. Grip should be overhand for both sides. You should prepare as if you were going to actually clean the weight.

    The pause will take place just below the knees and held there for 2 seconds. Four things to keep in mind during the pause:

    1) Solid Midline and lats engaged. No rounding at all of the lumbar.

    2) Shins are vertical. As we pull and pause, keep the knees back and out of the way of the bar path. You should feel your hamstrings here.

    3) Eyes forward. This will keep the head neutral, as we know that the head is an extension of the spine and any rounding of the head can lead to loss of midline.

    4) Weight is directly on our midfoot.

    Following the pause, you will stand to full extension and then LOWER the weights at a controlled tempo. No dropping from the top, even after the last rep.

    SET #1 – 3 Pausing reps @ 75% (of 1RM Clean)

    SET #2 – 3 Pausing reps @ 80%

    SET #3 – 3 Pausing reps @ 85%

    SET #4 – 3 Pausing reps @ 90%


    Conditioning

    21 – 15 – 9 reps for time:

    Deadlifts (185/125)

    Burpees over the bar

    Calorie Bike

  • Thursday, June 22, 2017

    Push Press Strength Focus 

    5 sets x 3 reps, building in weight each set. Start at a manageable load, somewhere around 20-30lbs lower than your weight last week.

     

    Front Squat EMOM

    EMOM x 12 (4 Rounds):

    Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat

    Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat

    Minute 3 – Rest

     

    Row/KB Conditioning

    AMRAP in 10:00

    250m Row

    20 KB Swings

  • Wednesday, June 21, 2017

    Clean Interval Conditioning

    AMRAP in 4:00

    21 Hang Power Cleans (115/80)

    15 Wall Ball

    9 Cal Row

    Rest 4:00

    AMRAP in 4:00

    15 Hang Power Clean

    9 Wall Ball

    21 Cal Row

    Rest 4:00

    AMRAP in 4:00

    9 Hang Power Clean

    21 Wall Ball

    15 Cal Row

     

    400m Run Repeats

    3 x 400m w/ 2:00 rest between efforts

     

    Tabata Midline

    8 Rounds:

    20 Seconds of Hollow Rocks 

    10 Seconds Rest

    20 Seconds of Supermans

    10 Seconds Rest


    Partner Comp WOD – 5pm

    @ 0:00 – For Time:

    100 Cal Row

    100 Push Press (95/65)

    100 Wall Ball

    400m “Run”

    *Anytime, if at all, the bar goes to the ground during this portion, 15 Burpees on the spot for both teammates

    @ 30:00 – AMRAP in 12:00

    10 Cal Bike

    8 KBS (70/53)

    4 HSPU

    *Teammates alternate FULL rounds

    @ 50:00 – Med Ball GHDSU (Individual)

    3 x 20 reps

  • Tuesday, June 20, 2017

    2-Part Snatch Drills

    Part 1 - 

    5 sets, building in weight:

    3 Muscle Snatches

    3 OHS

    3 Snatch Balances

    *start w/ an empty barbell as your first set; build conservatively

    Part 2 - 

    Snatch Complex Wave EMOM x 9 minutes:

    Power Snatch + OHS + Snatch

    *@ 0:00 – 50% of 1RM Squat Snatch, @ 1:00 – 55% of 1RM Squat Snatch, @ 2:00 – 60% of 1RM Squat Snatch…then drop back down to 50% to begin the next wave.

    *Each wave will be 50%, 55%, 60%

     

    Conditioning

    AMRAP in 15:00

    12/9 Calorie Bike

    10 T2B

    25 Double Unders

    1 Rope Climb

    *Add 1 Rope Climb each round 

  • Monday, June 19, 2017

    Back Squat 

    Take 20 minutes to establish a heavy set of 15 reps

    3 @ 50% of RM

    3 @ 55%

    2 @ 65%

    1 @ 70%

    Goal is 15 @ 73-77%

     

    Strength Accessory/Midline Conditioning 

    4 sets:

    12 Back Extensions

    12 Alternating Front Rack Single KB Reverse Lunges

    25 Sit Ups

    12/arm Kneeling One Arm Shoulder Press

  • Saturday, June 17, 2017

    COMP WOD - 8am

    @ 0:00

    INDIVIDUAL

    Build to a 1RM Strict Press

    @ 20:00

    PARTNER

    AMRAP in 20:00

    3 Hang Power Snatch (95/65)

    6 Push Ups

    9 Back Squats (95/65)

    140m Run

    *Partners Alternate full rounds

     

    Daily WOD

    Partner WOD

    AMRAP in 25:00

    Partner 1 - 400m Run

    Partner 2 - 12 KBS, 12 Goblet Squats, 12 Push Ups, 12 Sit Ups

    *When the partner comes in from the run, they begin a new round, starting at KBS; Score is total reps plus runs

     

    *Midline Cash Out Following WOD

     

  • Friday, June 16, 2017

    Warm up:

    250 Row

    10 Alternating Samson Lunge w/3 second hold

    10 Hollow Rocks

    250 Row

    8 Spiderman w/ Reach (4 per side)

    10 Hollow Rocks

    250 Row

    4 Inch Worms

    10 Hollow Rocks

    Right Into:

    2 Rounds:

    140m Run 

    7 Russian KBS

    10 Back Extensions

     

    Strength/Skill Focus

    Alternating EMOM x 12:00 (6 Rounds):

    3 Deadlifts (building)

    3 Deficit HSPU

    *Modify to wall walks if no HSPU yet

     

    Conditioning

    3 Rounds:

    500m Row

    12 Deadlifts (225/155)

    12 Burpee Box Jump Overs 

  • Thursday, June 15, 2017

    Push Press Strength 

    5 sets x 3 reps, across

    *10-20 pounds heavier than our last week of 4 x 6

     

    Conditioning

    AMRAP in 20:00

    15 Wall Ball

    20 Double Unders

    5 Pull Ups

  • Wednesday, June 14, 2017

    Hang Squat Clean 

    @ 0:00 – 3 Reps @ 50% of 1RM Clean and Jerk

    @ 1:00 – 3 Reps @ 55% 

    @ 2:00 – 2 Reps @ 65%

    @ 3:00 – 2 Reps @ 70% 

    @ 4:00 – 1 Rep @ 75% 

    @ 5:00 – 1 Rep @ 80% 

    From 6:00 - 12:00 – 5 additional singles, all on the minute, weight based off feel.

     

    Odd-Object Conditioning

    5 Rounds:

    200m Med Ball Run

    12 Double KB Deadlifts

    60ft. Sled Push

    *Choose a med ball that allows you to run the entire distance; Sleds are loaded to 135/83

     

    Comp WOD - 5pm

    Partners

    @ 0:00

    “Double Elizabeth”

    42-30-18 reps for time:

    Cleans (shared)

    Ring Dips (shared)

    @ 20:00

    “Hell-en on Wheels”

    3 Rounds:

    400m run (Both teammate)

    800m Bike (shared)

    42 KB Swings (shared)

    24 Pull Ups (shared)

    @ 45:00 (Individual)

    3 x 15 Med Ball GHD

  • Tuesday, June 13, 2017

    Conditioning

    5 Rounds:

    1:00 Calorie Bike

    1:00 Power Cleans (115/80)

    1:00 Target Burpees

    1:00 Rest

     

    Strength Accessory

    3 sets:

    12 Hammer Curls

    15 Banded Tricep Push Downs

    20 Glute Bridges

    1:00 Plank Hold

  • Monday, June 12, 2017

    3-Position Squat Snatch 

    High Hang + Hang (Knee) + Floor 

    @ 0:00 - 1 @ 40% of 1RM Snatch

    @ 1:30 - 1 @ 50% of 1RM Snatch

    @ 3:00 - 1 @ 55% of 1RM Snatch

    @ 4:30 - 1 @ 60% of 1RM Snatch

    @ 6:00 - 1 @ 65% of 1RM Snatch

    @ 7:30, 9:00, and 10:30, perform complexes at your choosing for the weight.

     

    Snatch Pulls

    4 sets:

    3 Reps @ 90% of 1RM Snatch

    3 Reps @ 95% of 1RM Snatch

    3 Reps @ 100% of 1RM Snatch

    3 Reps @ 105% of 1RM Snatch

     

    Conditioning

    AMRAP in 12:00

    15 Cal Row

    15 Sit Ups

    15 DB Thrusters

  • Saturday, June 10, 2017

    INDIVIDUAL COMP WOD - 8AM

    @ 0:00

    9-15-21 reps for time:

    Calorie Assault Bike

    Power Snatch (95/65)

    OHS

    @ 20:00

    5 Rounds for time:

    10 T2B

    10 Strict Dips

    1 Rope Climb (Start from seated position)

    @ 40:00

    For Time:

    50 Bar Facing Burpees

    *EMOM (and to start this portion), 3 Power Cleans (175/120)

     

     

    DAILY WOD - 9am

    Partner Style

    Complete the following stations in any order:

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

    150 Sit Ups (25 at a time)

    *Partner holds a hang position from the pull up bar

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

    1000m Row

    *Partner holds bar in the front rack position (135/95)

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

    400m DB Farmer’s Carry (40/25)

    400m Med Ball Belly Carry (20/14)

    *Partners can switch whenever; both are traveling at same time

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

    200m Sled Push

    *One partner working on the push, other partner walking along side holding a plate overhead (45/25)

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

    3000m Bike

    *Partner holds a plank

  • Friday, June 9, 2017

    Conditioning:

    4 Rounds

    Run 400m

    25 Wall Ball

    10 Burpee Box Jump Overs

     

    Core/ Stability:

    3 sets, not for time:

    8 RDL (4 second eccentric)

    :45 Plank

    :25 Air Squat Hold in Rock Bottom (NOT bottomed out; lumbar tight, core engaged)

    8 DB Front Raises (palms in, NOT alternating)

     

     

     

     

     

  • Thursday, June 8, 2017

    Strength Circuit

    5 sets:

    8 Bench Press

    Rest :30

    25 UNBROKEN KB Swings

    Rest :30

    8/leg DB Front Rack Step Ups (hold 1 DB in front rack)

    Rest :30

     

    Conditioning

    2 rounds for max rep/calories:

    2:00 Row

    Rest 1:00

    2:00 max Double Unders (NO Singles today folks. Take the 2:00 and practice some skill work)

    Rest 1:00

    2:00 max Burpees

    Rest 2:00

     

  • Wednesday, June 7, 2017

    *Be on time. We will run on these time checks. 10 minute primer warm up right into the barbell specific warm up.

    @ 10:00

    Snatch Drills

    3 sets, building, starting with an empty barbell

    3 Muscle Snatches

    3 OHS

    3 Snatch Balances

    3 High Hang Squat Snatch w/ 2 second pause in the catch


     @ 20:00

    Snatch (similar to last week, but now % based)

    EMOM x 12+ minutes:

    @ 0:00 – 2 Reps @ 65% of 1RM Squat Snatch

    @ 1:00 – 1 Rep @ 70% 

    @ 2:00 – 1 Rep @ 73% 

    @ 3:00 – Rest

    @ 4:00 – 2 Reps @ 70% 

    @ 5:00 – 1 Rep @ 73% 

    @ 6:00 – 1 Rep @ 76% 

    @ 7:00 – Rest

    @ 8:00 – 1 Rep @ 80% 

    @ 9:00 – 1 Rep @ 82% 

    @ 10:00 – 1 Rep @ 84% 

    @ 11:00 – Rest

    @ 12:00 – 1 Rep @ 87%

    *Continue by 2% jumps until you have 2 fails at the same weight 


    @40:00 

    Conditioning

    3 Rounds:

    10 Double KB Deadlift

    50ft. KB Farmers Carry

    15/12 Calorie Bike

    50ft. KB Farmer’s Carry

    10 Double KB Deadlift

    21-15-9 T2B

    *Round 1 finishes with 21 T2B, Round 2 finishes with 15 T2B, Round 3 ends with 9 T2B


    COMP WOD - 5pm

    PARTNER

    @ 0:00 - For Time:

    21-15-9 reps of:

    Synchronized burpees (over parallettes)

    Synchronized overhead squats (95/65)

    42-30-18 Chest to Bar, one teammate working at a time to conclude each round

    @ 25:00 - For time, conveyor belt style:

    50 Double Unders

    25 T2B

    25 Deadlifts (225/155)

    25 Box Jump Overs

    *One partner performs the DU, when they are done, they move onto the T2B and the 2nd teammate performs the DU…

    @ 40:00 - 10 minutes to establish a 1RM Hang Power Snatch

    *One barbell per team

  • Tuesday, June 6, 2017

    For Time:

    4 Rounds of “Cindy” 

    12 Clean and Jerks (135/95)

    3 Rounds of “Cindy”

    9 Clean and Jerks

    2 Rounds of “Cindy”

    6 Clean and Jerks

    1 Round of “Cindy”

    3 Clean and Jerks

     

    Strength Accessory Work

    3 sets, not for time:

    10/arm DB or KB Row

    10/arm Kneeling Strict DB Press

    25 Sit Ups

    15 Back Extensions

  • Monday, June 5, 2017

    *Today we are testing your Heavy Single. The warm up is designed to get you to that end point. Today's mindset is for that one end goal. The warm up has been tested, it works, and it also will take you about 20-25 minutes. NO ONE SKIPS THE WARM UP AND STILL EXPECTS TO SQUAT! Be on time! Keep the chit-chat to a minimum. And focus on your end goal! 


    Warm Up

    2 Rounds:

    1:00 Easy Bike or Row

    5 Strict Pull Ups OR Ring Rows

    10 Pushups

    15 Air Squats

    1:00 Easy Bike or Row

    15 Hollow Rocks 

    15 Back Extensions

    then:

    :15 Samson Stretch/side

    10 Alternating Warrior Squats

    :15 Spidermans/side

    then:

    Specificity Warm Up

    3 rounds:

    6 KB Suitcase Deadlifts/side

    6 Double Kettlebell Front Rack Step Ups (3/side)

    :30 Plank

     

    Back Squat

    Starting with every 2 minutes:

    @ 0:00 - Set #1 – 3 Back Squats @ 60% of 1RM 

    @ 2:00 - Set #2 – 2 Back Squats @ 65% 

    @ 4:00 - Set #3 – 1 Back Squat @ 70% 

     

    @ 6:00 - Set #4 – 3 Back Squats @ 65% of 1RM 

    @ 8:00 - Set #5 – 2 Back Squats @ 70% 

    @ 10:00 - Set #6 – 1 Back Squat @ 75% 

     

    Changing to every 90 seconds:

    @ 12:00 - Set #7 – 1 Back Squat @ 80% 

    @ 13:30 -Set #8 – 1 Back Squat @ 83% 

    @ 15:00 - Set #9 – 1 Back Squat @ 86%

     

    *From the 15:00 – 25:00, build to a heavy single for the day.

     

  • Saturday, June 3, 2017

    COMP WOD - 8am

    5 Rounds:

    50 ft. DB Lunge (25’ per partner) (50/35)

    12 Ring Dips (6 per partner)

    *Rest 5:00

    4 Rounds:

    16 Double DB Squats (8 per partner) (50/35)

    16 Alternating KB Snatches (8 per partner) (53/35) 

    *Rest 5:00

    3 Rounds:

    200m Med Ball Run (both partners at same time)

    30 T2B (15 per partner)

     

    Daily WOD - 9am

     Barbell Cycling Work

    Every 2:00:

    5 Clean and Jerks, touch and go, with no pause following the catch of the clean going into the jerk

    Start at 50% of your 1rm and increase by feel every 2:00

     

    Conditioning

    In teams of two, with only one teammate working at a time, complete the following for time, in any order:

    800 Meter Run (alternating 200’s)

    50 Pull Ups

    100 Push Ups

    1600m Bike (1 mile)

    150 Sit Ups

    200 Squats

    1000m Row

  • Friday, June 2, 2017

    Snatch

    1 rep every 90 seconds, adding weight…

    *Men – Start at approx. 100 lbs under your PR and add 10 lbs every 90 seconds. Stop once you miss the same weight twice.

    *Females – Start at approx.. 50 lbs under your PR and add 5 lbs every 90 seconds. Stop once you miss the same weight twice.

     

    Conditioning

    EMOM x 15 minutes

    Station 1 - 6 Burpee DB Box Step Overs

    Station 2 - :30 Hollow Hold

    Station 3 - Max Calories Row in 1 minute

  • Thursday, June 1, 2017

    Strength

    Push Press - 4 sets x 6 reps, across

    *Building upon last week, aim to add 5-10 pounds, keeping the same rep scheme


    Core Conditioning

    AMRAP in 20:00

    50ft. One-arm Overhead KB Carry

    10 SLOW tempo RDL

    8 Straight Hanging Leg Raise

    :45 Plank

  • Wednesday, May 31, 2017

    Front Squat

    EMOM

    @ 0:00 - 3 Reps @ 45%

    @ 1:00 - 2 Reps @ 50%

    @ 2:00 - 1 Rep @ 60%

    @ 3:00 - 3 Reps @ 50%

    @ 4:00 - 2 Reps @ 60%

    @ 5:00 - 1 Rep @ 65%

    @ 6:00 - Rest until 7:00

    @ 7:00 - 1 Rep @ 70%

    @ 8:00 - 1 Rep @ 75%

    @ 9:00 - 1 Rep @ 80%

    From 10:00 - 20:00 - build to a heavy single for the day.

     

    Conditioning

    4 rounds:

    15/12 Cal Bike

    15 Wall Ball

    15 KBS

    Max Strict Pull Ups

    *Score total time & # of strict pull ups 

     

     

    Partner COMP WOD - 5pm

    @0:00

    For time: 

    200 Double-unders 

    100 KBS (53/35) 

    50 Thrusters (95/65)

    *Rest 5:00, then:

     6 Rounds for time: 

    6 Power Snatches, alternating (155/105) (3 each)

    4 Rounds of "Cindy", alternating (2 each)

    2 Rope Climbs, alternating (1 each)

    *Rest 5:00, then:

    For time: 

    50 Bench Press (135/85) 

    100 Cals Assault Bike

  • Tuesday, May 30, 2017

    Power Clean/Jerk

    EMOM x 14 minutes, alternating movements:

    Min 1 - 3 Power Cleans @ 55% of 1RM C&J

    Min 2 - 3 Push Jerks @ 55% of 1RM

    Min 3 - 3 Power Cleans @ 60% 

    Min 4 - 3 Push Jerks @ 60% 

    Min 5 - 3 Power Cleans @ 65%

    Min 6 - 3 Push Jerks @ 65%

    Min 7 - 3 Power Cleans @ 70%

    Min 8 - 3 Push Jerks @ 70%

    Min 9 - 3 Power Cleans @ 75%

    Min 10 - 3 Push Jerks @ 75%

    Min 11 & 12, 13 & 14 - choice loads BUT continue to build

     *One barbell, all from the ground


    Conditioning

    3 rounds:

    500m Row

    35 Sit Ups

    12 Burpee Box Jumps (NOT “Overs”)

  • Saturday, May 27, 2017

    COMP WOD - 8am

    For time, 2 person teams: 

    Start with 1000m row:

    50 Clean & Jerks (155/105) 

    50 Muscle ups (sub C2B)

    150 Wall Ball 

    50 Strict HSPU

    50 Snatch (135/95)…yes, squat.

    Finish with a 800m run

    *Perform the work in whatever manner, order, and rep scheme you think will be the fastest. One person may work at a time and teams must finish with the run.

     

    Daily WOD - 9am

    Partner HERO WOD

    “Crain”

    2 rounds for time of:

    34 push-ups

    50-yard sprint

    34 deadlifts, 135/95

    50-yard sprint

    34 box jumps

    50-yard sprint

    34 clean and jerks, 95/65

    50-yard sprint

    34 burpees

    50-yard sprint

    34 wall ball 

    50-yard sprint

    34 pull ups

    50-yard sprint

    *Share the work, but both teammates will run each time

     

  • Friday, May 26, 2017

    Strength/Power

    5 sets:

    25 Kettlebell Swings 

    Rest 30 seconds

    15 Palms-In DB Bench Press

    Rest 30 seconds

    10 Seated Box Jumps (start from a seated position)

    Rest 30 seconds

     

    Conditioning

    AMRAP in 15:00

    5/arm DB Renegade Rows

    10 DB Thrusters

    50m Sled Push

     

  • Thursday, May 25, 2017

    Strength

    Push Press

    4 sets x 6 reps, across

    *Across implies that we are holding the same loading for all four sets of six reps when we get to our work sets. Use today as a building block for the next 6 weeks.

     Conditioning

    AMRAP in 4:00

    21 Cal Row, 21 Burpees, 21 Pull Ups

    REST 4:00

    AMRAP in 4:00

    15 Cal Row, 15 Burpees, 15 Pull Ups

    Rest 4:00

    AMRAP in 4:00

    9 Cal Row, 9 Burpees, 9 Pull Ups

     

    Core Cash Out

    30 Hollow Rocks

    15 Back Extensions

    :45 Plank

    20 Hollow Rocks

    10 Back Extensions

    :45 Plank

    10 Hollow Rocks

    5 Back Extensions

    :45 Plank

     

     

     

  • Wednesday, May 24, 2017

    Clean and Jerk

    @ 0:00 - 2 Reps @ 50% of 1RM Clean and Jerk

    @ 1:00 - 2 Reps @ 55% of 1RM Clean and Jerk

    @ 2:00 - 2 Reps @ 60% of 1RM Clean and Jerk

    Rest 1:00

    @ 4:00 - 2 Reps @ 65% of 1RM Clean and Jerk

    @ 5:00 - 2 Reps @ 70% of 1RM Clean and Jerk

    @ 6:00 - 1 Rep @ 75% of 1RM Clean and Jerk

    Rest 1:00

    @ 8:00 - 1 Rep @ 80% of 1RM Clean and Jerk

    @ 9:00 - 1 Rep @ 83% of 1RM Clean and Jerk

    @ 10:00 - 1 Rep @ 86% of 1RM Clean and Jerk

    *In the time remaining by 20:00 on the clock, build to a heavy single.

     

    Conditioning

    3 Rounds:

    400m Run

    25 Wall Ball

    25 Sit Ups

     

    COMP WOD - 5pm

    @ 0:00 - EMOM x 5 minutes

    Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks

    Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks

    Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks

    Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks

    Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks

    *Loading at 50% of 1RM

    @ 15:00

    Partner WOD

    For Time:

    21 - 15 - 9 Push Press (135/95)

    42 - 30 - 18 Kettlebell Swings (70/53)

    Right into:

    36 - 24 - 12 Calorie Row

    18 - 12 - 6 Synchronized Burpees over the bar 

    Right into:

    12 - 9 - 6:

    Squat Cleans (155/105)

    200 Meter Run

    *Share reps in order to get the work done as fast as possible; on the burpees and the run, both athletes perform all the reps/distance

  • Tuesday, May 23, 2017

    Snatch

    (A) Every 2:00 - High Hang Pause Snatch - 5 sets x 2 reps, pausing 2 seconds in the bottom of the dip

    (B) EMOM x 12:00 - Snatch Waves

    @ 0:00 – 3 Reps @ 65% of 1RM Squat Snatch

    @ 1:00 – 2 Reps @ 70% of 1RM Squat Snatch

    @ 2:00 – 1 Rep @ 75% of 1RM Squat Snatch

    @ 3:00 – 3 Reps @ 70% of 1RM Squat Snatch

    @ 4:00 – 2 Reps @ 75% of 1RM Squat Snatch

    @ 5:00 – 1 Rep @ 80% of 1RM Squat Snatch

    @ 6:00 – Rest until 7:00

    @ 7:00 – 2 Reps @ 85% of 1RM Squat Snatch

    @ 8:00 – 2 Reps @ 85% of 1RM Squat Snatch

    @ 9:00 – 2 reps @ 85% of 1RM Squat Snatch

    @ 10:00 – Rest until 11:00

    @ 11:00 – 1 Rep @ 88% of 1RM Squat Snatch

    *The multiple rep sets are NOT touch and go 


    Conditioning

    For Time:

    12 Cal Bike

    12 Power Cleans (135/95)

    9 Cal Bike

    9 Power Cleans (155/105)

    6 Cal Bike

    6 Power Cleans (175/120)

    6 Cal Bike

    6 Power Cleans (175/120)

    9 Cal Bike

    9 Power Cleans (155/105)

    12 Cal Bike

    12 Power Cleans (135/95)

     

     

     

  • Monday, May 22, 2017

    *It’s my birthday. Couldn’t think of a better present to give all of you..a nice little squat wave and my favorite Hero WOD of all time.

     

    Squat Wave

    *With a continuously running clock, every 2 minutes:

    @ 0:00 - Set #1 – 6 Back Squats @ 60% of 1RM Back Squat

    @ 2:00 - Set #2 – 4 Back Squats @ 65% 

    @ 4:00 - Set #3 – 2 Back Squats @ 70% 

     

    @ 6:00 - Set #4 – 6 Back Squats @ 65% 

    @ 8:00 - Set #5 – 4 Back Squats @ 70%

    @ 10:00 - Set #6 – 2 Back Squats @ 75% 

     

    @ 12:00 - Set #7 – 6 Back Squats @ 70% 

    @ 14:00 - Set #8 – 4 Back Squats @ 75% 

    @ 16:00 - Set #9 – 2 Back Squats @ 80% 

     

    Conditioning

    “Nate”

    AMRAP in 20:00

    2 Muscle Ups

    4 HSPU

    8 KBS (70/53)

    *Scaling options:

    C2B or Dips for MU

    DB Press for HSPU

     

  • Saturday, May 20, 2017

    COMP WOD - 8am

    @ 0:00 

    2017 Regionals WOD #1

    1200m Run

    +

    12 Rounds:

    4 HSPU

    8 C2B

    12 Air Squats

     @ 40:00

    2017 Regionals WOD #2

    21-15-9 

    DB Snatch

    Ring Dips

     

    Daily WOD - 9AM

    INDIVIDUAL

    Front Squat Wave

    Set #1 - 3 F.S. @ 82% of 1RM

    Set #2 - 1 F.S. @ 89%

     

    Set #3 - 3 F.S. @ 82%

    Set #4 - 1 F.S. @ 92%

     

    Set #5 - 3 F.S. @ 82%

    Set #6 - 1 F.S. @ 95%

     

    Set #7 - 10 Back Squats @ 80% of 1RM Front Squat

     

    Partner Conditioning

    5 Rounds:

    200m Run (same time)

    4 Atlas Stones (2 each, alternating)

    30 Sit Ups (15 each, alternating)

    30 Wall Ball (15 each, alternating)

     

  • Friday, May 19, 2017

    Strength Circuit

    3 sets :

    8-10 One Arm DB/KB Row 

    Rest 30 seconds

    8-10 Bench Press

    Rest 30 seconds

    KB Waiters Walk - 25-meters each arm

    Rest 30 seconds

    8-10 Hammer Curls each arm

    Rest 30 seconds

     

    Conditioning

    AMRAP in 15:00

    15/10 Cal Bike

    50ft. Traveling Lunge

    10 Target Burpees

  • Thursday, May 18, 2017

    Snatch

    Every 90 seconds for 9 minutes (6 sets):

    1 Muscle Snatch 

    (build over the 6 sets to a heavy single for today)

     then:

    Every 2 minutes for 8 minutes (4 sets):

    1 High Hang Snatch + 1 Hang Snatch

     *Loading per set:

    *Sets 1-2 – 70% with a 2-3 second pause in receiving position 

    *Sets 3-4 – 75% with a 2-3 second pause in receiving position 

     then:

     EMOM x 8 minutes:

    1 Snatch, building

     

    Conditioning 

    3 Rounds:

    Run 400m

    15 OHS (95/65)

     

     

  • Wednesday, May 17, 2017

    With a continuously running clock:

    @ 0:00

    Every two minutes, for 10 minutes (5 sets):

    1 Power Clean + 1 Front Squat + 1 Jerk

    (pause at receiving position of split jerk for 1-2 seconds before recovering)

    *Build over the course of the 5 sets.

    @ 10:00

    Every two minutes, for 12 minutes (6 sets):

    1 Power Clean + 1 Front Squat + 1 Clean & Jerk (not touch and go. Drop the bar and reset)

    *Build over the course of the 6 sets.

     

    Conditioning

    “Jackie”

    For Time:

    1000m Row

    50 Thrusters (45#)

    30 Pull Ups

     

    Comp WOD - 5pm

    @ 0:00 - Clean and Jerk

    EMOM x 15 minutes

    Min 1-5 - 1 rep @ 70%

    Min 6-10 - 1 rep @ 75%

    Min 11-15 1 rep @ 80%

    @ 20:00 (with a partner, one of you working at a time, alternating, with the other one counting your reps and ensuring standards)

    5 Rounds:

    10 Cal Row

    10 Thrusters (95/65)

    10 C2B

    *Partner (A) does 10 cal row, then partner (B). 

    Partner (A) does 10 Thrusters, then Partner (B). 

    Partner (A) does 10 C2B, then Partner (B). 

    *When you are not working, you are “judging” your partner. 

    A “no rep” is a “no rep!” 9 reps is NOT 10. 

     

     

     

     

     

     

  • Tuesday, May 16, 2017

    With a continuously running clock, beginning at the top of each class hour (if you are late, the clock will still continue to run):

    0:00 - 20:00

    Warm Up

    Run 400m

    5 Spidermans w/ reach/side

    10 Hollow Rocks

    Run 200m

    4 Inchworms

    10 Hollow Rocks

    Run 100m

    3 Wall Cimbs w/a 10-count hold at the top

    10 Hollow Rocks

    *Following this warm up, group review of movements and quick PVC snatch warm up

     

    Conditioning

    @ 20:00 - 26:00 on the running clock

    AMRAP in 6:00

    1-2 Muscle Ups (Bar or Ring) (sub 5 Ring Rows)

    3 Power Snatches (115/75)

    Rest 3:00

    @ 29:00 - 36:00

    AMRAP in 7:00

    3 Wall Cimbs

    5 Push Press (same bar as Power Snatch)

    10 Back Extensions

    Rest 3:00

    @ 39:00 - 47:00

    AMRAP in 8:00

    10 Sit Ups, 3 Push Ups

    10 Sit Ups, 6 Push Ups

    10 Sit Ups, 9 Push Ups

    10 Sit Ups, 12 Push Ups

    …continue adding 3 push ups each round

    Rest 3:00

    @ 50:00

    400m Run for time

     

     

     

     

     

     

     

  • Monday, May 15, 2017

    Back Squat Waves

    *Be precise in your loading. Each heavy single is 3% more than the one before, NOT 5% more. Being arbitrary results in failure. The 15 rep front squat is 2% more than last week.


    Set #1 – 3 Back Squats @ 80% of 1RM Back Squat

    Set #2 – 1 Back Squat @ 85% of 1RM Back Squat

     

    Set #3 – 3 Back Squats @ 80% of 1RM Back Squat

    Set #4 – 1 Back Squat @ 88% of 1RM Back Squat

     

    Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

    Set #6 – 1 Back Squat @ 91% of 1RM Back Squat

     

    Set #7 – 3 Back Squats @ 80% of 1RM Back Squat

    Set #8 – 1 Back Squat @ 94% of 1RM Back Squat

     

    Set #9 – 15 Front Squats @ 56% of 1RM Back Squat

     

    Conditioning

    AMRAP in 10 minutes

    8 cal Row 

    8 Double Kettlebell Front Rack Step Back Lunges

    8 Strict Double KB Press (standing)

     

     

  • Friday, May 12, 2017

    Olympic Strength

    5 sets of:

    Power Snatch x 2.2.2

    (rest 10 seconds between doubles)

    Rest 2 minutes between sets

     

    Conditioning

    4 Rounds for time:

    35 Double Unders

    35 KB Swings

    35 Calorie Row

     

  • Thursday, May 11, 2017

    “Barbara”

    5 Rounds:

    20 Pull Ups

    30 Push Ups

    40 Sit Ups

    50 Squats

    *Rest 3:00 between rounds

  • Wednesday, May 10, 2017

    Barbell Cycling

    Every :30 seconds x 16 sets (8:00 Total):

    On each :00 – 2 Power Cleans @ 60% of 1RM Clean and Jerk

    On each :30 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 60% of 1RM Clean and Jerk

    *Alternates every 30 seconds. This will result in short rest periods between. Good to expect this going into the 8:00 effort.

    *On the power cleans, aim for singles throughout, even if you can touch and go these repetitions.

     

    Conditioning

    For Time:

    20 Thrusters (95/65), 20 Alternating Dumbbell Snatches (50/35)

    20 Cal Bike

    16 Thrusters (95/65), 16 Alternating Dumbbell Snatches 

    16 Cal Bike

    12 Thrusters (95/65), 12 Alternating Dumbbell Snatches 

    12 Cal Bike

     

    Comp WOD - 5pm

    @ 0:00

    With a running clock, 5 Rounds…

    1 “Big Clean Complex” every 6:00:

    High Hang Squat Clean + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

    High Hang Squat Clean + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

    High Hang Squat Clean + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

    *Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00. Any time remaining inside those windows after you’re finished is rest.

     @ 32:00

    1 Round for Time:

    400 Meter Sandbag Run 

    200 Meter KB Farmer’s Carry (53’s/35’s)

    400 Meter Sandbag Run 

    200 Meter Run

     

     

     

     

     

     

     

  • Tuesday, May 9, 2017

    Squat Waves

    *All of the following percentages are just slightly higher than last week, but enough to be impactful. Be precise in your loading. It makes a difference week in and week out. This will be the second and final week of the 5/3/1 protocol.

     Set #1 – 5 Back Squats @ 73% of 1RM Back Squat

    Set #2 – 3 Back Squats @ 78% of 1RM Back Squat

    Set #3 – 1 Back Squats @ 83% of 1RM Back Squat


    Set #4 – 5 Back Squats @ 78% of 1RM Back Squat

    Set #5 – 3 Back Squats @ 83% of 1RM Back Squat

    Set #6 – 1 Back Squats @ 88% of 1RM Back Squat


    Set #7 – 5 Back Squats @ 83% of 1RM Back Squat

    Set #8 – 3 Back Squats @ 88% of 1RM Back Squat

    Set #9 – 1 Back Squats @ 93% of 1RM Back Squat

     

    15-Rep Front Squat

    Set #10 – 15 Front Squats @ 54% of 1RM Back Squat

     

    Conditioning 

    12 minutes of continuous movement through:

    12 Single Arm Kneeling Dumbbell Presses / Arm

    12 Single Arm Dumbbell Row / Arm

    12 Back Extensions

    30 Sit Ups

  • Monday, May 8, 2017

    Barbell Cycling

    Every :30 seconds x 16 reps (8:00 Total):

    On each :00 – 2 Power Snatches @ 60% of 1RM Snatch

    On each :30 – 1 Squat Snatch + 1 Overhed Squat @ 60% of 1RM Snatch

    Alternates every 30 seconds. This will result in very short rest periods between. Good to expect this going into the 8:00 effort.

    On the power snatches, aim for singles throughout, even if you can touch and go these repetitions.

     

    Conditioning

    For Time:

    25 Calorie Row

    25 Box Jump Overs 

    25 Deadlifts (185/125)

    25 Wall Ball 

    25 Burpees

    25 Wall Ball 

    25 Deadlifts 

    25 Box Jump Overs

    25 Calorie Row

     

  • Saturday, May 6, 2017

    Partner Comp WOD - 8am

    @ 0:00 - For Time:

    10 Rounds

    1 Rope Climb (legless)

    5 Burpees

    10 Alt. DB Snatch (50/35)

    *Partner (A) performs 1 rope climb, then partner (B) does the same. The partner (A) performs 5 burpees, then partner (B) does the same. Carry on in this fashion for 10 rounds.

    @ 30:00 - For time:

    Partner (A) runs 800m while Partner (B) performs a 200m backrack barbell carry @ 115/75, then, switch when both have completed their segments. 

    Once both are back inside from their second round, share the work for 30 snatches.

     

    Daily WOD - 9am

    INDIVIDUAL

    20 minutes for a 5RM bench press

     

    TEAM CONDITIONING

    AMRAP IN 20:00

    250M Row (each teammate)

    20 Lateral Hurdle Hops (each teammate)

    20 Sit Ups (each teammate)

    15 DB Front Rack Squats (each teammate)

  • Friday, May 5, 2017

    Strength/Core Circuit

    3 sets of:

    12 Ring Rows

    Rest 30 seconds

    30 sec Hollow Hold

    Rest 30 seconds

    40m Overhead Plate Carry (45/25)

    Rest 30 seconds

    45 sec Plank Hold

    Rest 30 seconds

     

    Conditioning

    AMRAP in 6:00

    10 Deadlifts (225/155)

    25 Double Unders

    Rest 4:00

    AMRAP in 6:00

    10 Thrusters (95/65)

    10 Toes through rings

  • Thursday, May 4, 2017

    Strength

    Take 15-20 minutes to build to a heavy complex of:

    1 Push Press + 1 Push Jerk + 1 Split Jerk

     

    Conditioning

    In teams of two, alternating each movement, complete ten rounds for time of:

    15 Wall Ball

    8 Burpee Box Step Overs 

    200 Meter Run

     

    (Partner A performs 15 Wall Ball; Partner B performs 8 burpee box step overs; Partner A runs 200 meters; Partner B performs 15 Wall Ball; etc….)

  • Wednesday, May 3, 2017

    Clean Complex

    Every 90 seconds for 8 sets @ (75%+):

    Clean Pull

    High Hang Squat Clean

    Hang Squat Clean

    *Last week of this progression!

     

    Conditioning

    21 - 15 - 9

    Calorie Bike

    Pull Ups

    Right into:

    21 - 15 - 9

    Calorie Row

    Deficit Push Ups (hands on Plates)

     

    COMP WOD - 5pm

    Individual

    @ 0:00

    EMOM x 10:00

    1 Power Snatch + 1 Snatch Balance

    Partner

    @ 20:00

    For Time (each piece runs directly into the next):

    21-15-9 – Calorie Bike, Kettlebell Swings (53/35)

    21-15-9 – Calorie Row, Pull Ups

    21-15-9 – Dips, 200 Meter Run after each set

    *Partner #1 bikes 21 cals AND CAN MOVE ONTO THE KBS while partner #2 bikes 21 cals. Then partner #1 bikes 15 cals…etc. SO, both partners may be working at the same time BUT CANNOT MOVE ONTO THE NEXT SEGMENT until partner #2 is done their last set of 9 reps.

     

     

     

  • Tuesday, May 2, 2017

    *These squat days are loaded! BE ON TIME! The warm up will start at the top of the class hour and the METCON will begin with 15 minutes to go in class. There will be a 15 minute cap on the metcon today.


    Squat Waves

    *Notice the rep scheme decreases from the previous weeks, but the load is slightly greater. Dig deep and hang on! 

    Set #1 – 5 Back Squats @ 70% of 1RM Back Squat

    Set #2 – 3 Back Squats @ 75% of 1RM Back Squat

    Set #3 – 1 Back Squats @ 80% of 1RM Back Squat

     

    Set #4 – 5 Back Squats @ 75% of 1RM Back Squat

    Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

    Set #6 – 1 Back Squats @ 85% of 1RM Back Squat

     

    Set #7 – 5 Back Squats @ 80% of 1RM Back Squat

    Set #8 – 3 Back Squats @ 85% of 1RM Back Squat

    Set #9 – 1 Back Squats @ 90% of 1RM Back Squat

     

    15-Rep Front Squat

    Set #10 – 15 Front Squats @ 52% of 1RM Back Squat

     

    Conditioning

    For time:

    3 sets:

    30 Double Unders/10 Burpees

    then:

    Run 140m

    2 sets:

    30 Double Unders/10 Burpees

    then:

    Run 140m

    1 set:

    30 Double Unders/10 Burpees

    then:

    Run 140m

  • Monday, May 1, 2017

    Olympic

    Power Snatch

    Every 30 Seconds for 7 minutes (14 Reps) – 1 Power Snatch @ 65%+ of 1RM Snatch

     *Building upon last week, again SPEED with the barbell will be the focus for the next few weeks. Not heavy, not strength, BUT POWER and SPEED. This is the last week for this cycling. Today is 5% more than last Monday. Trust the process.

     

    Conditioning

    3 Rounds:

    20 Front Rack Reverse Lunges, alternating (75/55)

    25 Sit Ups

    20 Kneeling One-Arm Press (10L/10R)

    10 Back Extensions

    20 Russian KB Swings (Heavy)

     

  • Saturday, April 29, 2017

    COMP WOD - 8am

    Spring Fever Comp Workouts - PARTNERS

    @ 0:00

    “Twisted Christine”

    *12:00 cap

    @20:00

    “Hustle”

    *AMRAP in 12:00

    @40:00

    “Hang On”

    *8:00 cap

     

     

     

    Daily WOD - 9AM

    INDIVIDUAL

    EMOM x 8:00

    3 Deadlifts; building

     

    PARTNER Conditioning

    AMRAP in 5:00

    10 DB Push Press

    10 Pull Ups

     

    AMRAP in 5:00

    12 MedBall Cleans

    8 Burpees

     

    AMRAP in 5:00

    140m Relays

     

    AMRAP in 5:00

    Row 125

    15 KB Swings


    *Rest 3:00 between each; Begin at whichever station you want; Both partners do the movements in each station:

    Example:

    Partner 1 performs 10 DB Push Press

    Partner 2 performs 10 DB Push Press

    Partner 1 performs 10 Pull Ups

    Partner 2 performs 10 Pull Ups

    …continue on in this same pattern for all stations

     *On the run relays, it is garage door to back door, then the next partner runs from the back door to the garage door (yes, you will need to walk through the gym to get to the other side.)

     

     

     

     

     

     

     

     

     

     

     

     

     

     

  • Friday, April 28, 2017

    Strength

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

    Front Squat x 1 rep

     *Build over the course of the six sets to today’s “heavy” Front Squat.

     

    Conditioning

    5 rounds:

    15 Wall Ball

    200ft. Sled Push (M-Red Sled + 140#; W-Black Sled + 90#

    30 Double Unders

  • Thursday, April 27, 2017

    Strength Circuit

    4 sets of:

    8-10 Bench Press 

    Rest 45 seconds

    4-6 Ring Rows w/ a 3-count hold at the top of each rep

    Rest 45 seconds

    Plank on Elbows x 45 seconds

    Rest 45 seconds

     

    Conditioning 

    3 Sets, for quality:

    10 RDLs (NOT single legged)

    20 Sit Ups

    10 Back Extensions

    200m Run

    200m Kettlebell Carry*

    * On the KB Carry, change your positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.

    0-50m – At the hang (Farmers Carry)

    50-100m – Front Rack position

    100-150m – At the hang

    150-200m – Front Rack position

     

     

     

     

  • Wednesday, April 26, 2017

    Clean Complex

    Every 90 seconds for 8 sets @ (65-70%):

    Clean Pull

    High Hang Squat Clean

    Hang Squat Clean

    *Repeat of last week (as promised) but slightly higher percentages. DO NOT fall into a trap of going too heavy, too soon on these. Same format for this as on Monday with the Snatch drills… Building SPEED with the barbell will be the focus for the next few weeks. Not heavy, not strength, BUT POWER and SPEED. It doesn’t matter how light the bar may feel today, we will be building over the coming weeks. Trust the process.

     

    Conditioning

    AMRAP 20:00

    15/12 Calorie Row

    9 Box Jump Overs 

    6 Dumbbell Hang POWER Cleans (50’s/35’s)

     

    COMP WOD - 5pm

    @ 0:00 - EMOM x 10:00

    1 Hang Power Clean + 1 Power Clean

    @ 20:00 - 5 Rounds:
    20/15 Calorie Bike
    12 Dumbbell Burpee Box Step Ups (50/35)
    9 Squat Cleans (135/95)

    @ 45:00

    3 x 20 unbroken GHDSU

  • Tuesday, April 25, 2017

    Back Squat Waves

    Set #1 – 6 Back Squats @ 63% of 1RM Back Squat

    Set #2 – 4 Back Squats @ 68% of 1RM Back Squat

    Set #3 – 2 Back Squats @ 73% of 1RM Back Squat

     

    Set #4 – 6 Back Squats @ 68% of 1RM Back Squat

    Set #5 – 4 Back Squats @ 73% of 1RM Back Squat

    Set #6 – 2 Back Squats @ 78% of 1RM Back Squat

     

    Set #7 – 6 Back Squats @ 73% of 1RM Back Squat

    Set #8 – 4 Back Squats @ 78% of 1RM Back Squat

    Set #9 – 2 Back Squats @ 83% of 1RM Back Squat

    *Rest 2:00 between sets

    10-Rep Front Squat

    Set #10 – 10 Front Squats @ 60% of 1RM Back Squat

    *These are 3% jumps in the back squats and a 5% jump in the front squat 10-repper, compared to last week

     

    Conditioning

    AMRAP in 16 minutes

    3 HSPU

    4 Thrusters (115/80)

    5 Pull ups

    6 Burpees

    7 KBS (70/53)

     

     

     

  • Monday, April 24, 2017

    Olympic

    Power Snatch

    Every 30 Seconds x 14 Reps – 1 Power Snatch @ 60-65% of 1RM Snatch

     *Building upon last week, again SPEED with the barbell will be the focus for the next few weeks. Not heavy, not strength, BUT POWER and SPEED. It doesn’t matter how light the bar may feel today, we will be building over the coming weeks. Today is 5% more than last Monday. Trust the process.

     

    Conditioning

    2:00 Bike

    :30 Rest

    2:00 Row

    :30 Rest

    2:00 Double Unders

    1:00 Rest

    1:00 Bike

    :30 Rest

    1:00 Row

    :30 Rest

    1:00 Double Unders

     

    Cash Out

    2 Rounds, not for time:

    :15 Ring Support

    :20 Hollow Hold

    :30 Handstand Hold

    :45 of Sit Ups

    :10 Hanging L-sit hold

     

     

  • Saturday, April 22, 2017

    Comp WOD - 8am

    @0:00 - EMOM x 7:00

    1 Pausing Front Squat - 3 sec hold in bottom

    @15:00 - “Vested Cindy”

    @45:00 - EMOM x 7:00 - 3 Deficit HSPU

     

    Daily WOD - 9am

    Individual

    Front Squats 4 sets x 6 reps, 2:00 rest between sets

     

    Conditioning

    AMRAP in 20:00

    Partner #1 - 100m Farmer’s Carry w/ KBs

    Partner #2 - “Cindy” (5 Pull Ups/ 10 Push Ups/ 15 Squats)

    *When Partner #1 comes in from the carry, they will pick up where Partner #2 is in Cindy. Parnter #2 performs the KB carry.

  • Friday, April 21, 2017

    Strength Circuit

    Every 90 seconds, for 24 minutes (4 sets of each), rotating through 4 stations:

    Station 1 – 10 Bench Press

    Station 2 – 10-12 Hammer Curls

    Station 3 – 30 sec Side plank/side

    Station 4 – 12 Box Step Up and Overs (same DB as Hammer Curls)

     

    Conditioning

    AMRAP in 12:00

    10 Axel Bar Deadlifts (155/105)

    10 Burpees to a plate

    50 meter One Arm KB Overhead carry (25m right/ 25m left)

     

     

     

  • Thursday, April 20, 2017

    Strength Circuit 

    4 sets of:

    10 L-Seated Dumbbell Shoulder Press 

    Rest 45 seconds

    30 sec Hollow Rocks 

    Rest 45 seconds

    20 Kettlebell Swings (HEAVY)

    Rest 45 seconds

     

    Conditioning

    In teams of two, complete 5 rounds for time of:

    30 cal Bike

    40 Wall Ball

    50 Sit Ups

  • Wednesday, April 19, 2017

    Clean Complex

    Every 90 seconds for 8 sets @ (60-65%):

    Clean Pull

    High Hang Squat Clean

    Hang Squat Clean

    *Repeat of last week (as promised) but slightly higher percentages. DO NOT fall into a trap of going too heavy, too soon on these. Same format for this as on Monday with the Snatch drills… Building SPEED with the barbell will be the focus for the next few weeks. Not heavy, not strength, BUT POWER and SPEED. It doesn’t matter how light the bar may feel today, we will be building over the coming weeks. Trust the process.

     

    Conditioning

    “Chips and Dip”

    2 Rounds, 2 minutes at each station for max reps at each, NO REST:

    A.) Row (calories)

    B.) T2B

    C.) Power Cleans (135/95)

    D.) Dips

     

    COMP WOD - 5pm

    @0:00 - Individual

    10 minutes to build to a heavy single Squat Clean

    @20:00 - Partner

    “Double DT (with a side order of thighs)”

    10 Rounds ANYWAY, but following each round, both teammates run 200m

    @45:00 - Individual

    MAX T2B in 3:00

     

     

     

  • Tuesday, April 18, 2017

    Back Squat Waves

    Set #1 – 6 Back Squats @ 60% of 1RM Back Squat

    Set #2 – 4 Back Squats @ 65% of 1RM Back Squat

    Set #3 – 2 Back Squats @ 70% of 1RM Back Squat

     

    Set #4 – 6 Back Squats @ 65% of 1RM Back Squat

    Set #5 – 4 Back Squats @ 70% of 1RM Back Squat

    Set #6 – 2 Back Squats @ 75% of 1RM Back Squat


    Set #7 – 6 Back Squats @ 70% of 1RM Back Squat

    Set #8 – 4 Back Squats @ 75% of 1RM Back Squat

    Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

    *Rest 2:00 between sets

     

    10-Rep Front Squat

    Set #10 – 10 Front Squats @ 55% of 1RM Back Squat

     

    Conditioning

    4 Sets:

    5 Strict Pull Ups

    10 RDLs

    15 Push Ups

    25 Sit Ups

  • Monday, April 17, 2017

    Olympic

    Power Snatch

    Every 30 Seconds x 14 Reps – 1 Power Snatch @ 55% of 1RM Snatch

     *Building upon last week, again SPEED with the barbell will be the focus for the next few weeks. Not heavy, not strength, BUT POWER and SPEED. It doesn’t matter how light the bar may feel today, we will be building over the coming weeks. Today is 5% more than last Monday. Trust the process.

     

    Conditioning

    4 Rounds:

    7 Burpee Box Jumps 

    10 Calorie Row

    8 Hang Power Snatches (95/65)

    400 Meter Run

  • Saturday, April 15, 2017

    PARTNER COMP WOD - 8am

    @0:00

    For time, as a 2-person team:

    120 Double Unders

    100 Thrusters (95/65)

    800m Run (both teammates)

    60 Burpee Box Jump Overs

    4000m Row (not a typo) 

    20 Bar Muscle Ups

    *all workload is shared except the 800m

    @35:00

    100 GHD

    100 Cal Assault Bike

    100 Wall Ball

    *all workload is shared

     

    Daily WOD - 9am (Partners)

    “Don’t Put All Your Eggs In One Basket”

    10 Rounds, alternating movements:

    Run 400m

    20 ABmat Sit Ups

    20 Wall Ball

    12 Power Cleans (115/75)

    12 Burpees

    +

    75 Cal Assault Bike to finish

    *Teammates will alternate movements for 10 Rounds. i.e. Partner A Runs 400m. When they come in, Partner B does 20 Sit Ups, then Partner A performs 20 Wall Ball, Partner B - 12 Power Cleans, Partner A - 12 Burpees…then Partner B will run the 400m, etc…SHARE THE WORK ON THE BIKE!

     

     

     

     

  • Friday, April 14, 2017

    Strength Circuit

    4 sets of:

    10/leg Back Rack Step Ups 

    Rest 45 seconds

    10-12 Tempo Ring Rows 

    Rest 45 seconds

    15 Push Ups 

    Rest 45 seconds

     

    Conditioning

    AMRAP in 15:00

    2 Wall Climbs

    4 Hanging Leg Lifts

    6 Dips

    8 Calorie Row

  • Thursday, April 13, 2017

    Interval Work

    5 sets:

    2 Rounds of:

    10 One Arm Dumbbell Alternating Snatches (50/35)

    10 Box Jump Overs (or Step-Overs)

    5 Strict Pull Ups

    +

    140m Sprint to finish each set (front door to back door)

    *Rest 3 minutes between sets

     

    Core Cash Out

    AMRAP in 7:00

    12 Russian KB Swings

    25 Sit Ups

    12 Back Extensions

     

     

     

  • Wednesday, April 12, 2017

    Clean Complex

    Every 90 seconds for 8 sets @ (50-60%):

    Clean Pull

    High Hang Squat Clean

    Hang Squat Clean

    *Same format for this as on Monday with the Snatch drills… Building SPEED with the barbell will be the focus for the next few weeks. Not heavy, not strength, BUT POWER and SPEED. It doesn’t matter how light the bar may feel today, we will be building over the coming weeks. Trust the process.

    Conditioning

    AMRAP in 15:00

    2 Rounds:

    12 Wall Ball

    12 Burpees

    +

    30 Double Unders following each 2 rounds

     

    COMP WOD - 5pm

    @0:00

    Every 2:00 for 7 Sets:

    Clean Pull

    High Hang Squat Clean

    Hang Squat Clean

    *Increase load with each set

    @20:00

    27-21-15-9:

    Power Snatch (75/55)

    Wall Ball

    Calorie Row

    +

    100 Double Unders to finish

    @40:00

    AMRAP in 7:00

    15 sec. L-sit hold from pull up bars

    10 Back Extensions

    3 Strict HSPU

     

  • Tuesday, April 11, 2017

    8 sets:

    1 Front Squat + 1 Split Jerk

    (take a pause at receiving position of split jerk for 1-2 seconds before recovering the feet to center)

    Sets 1 & 2 – 60-70% of 1-RM Clean & Jerk

    Sets 3 & 4 – 70-75%

    Sets 5 & 6 – 75-80%

    Sets 7 & 8 – 80-85%

    *Rest 60-90 seconds between sets 


    Conditioning

    3 Rounds for time:

    3 Rope climbs

    12 T2B

    21 Walking lunges (45lb plate held overhead)

    400m Run

  • Monday, April 10, 2017

    Olympic

    Power Snatch

    Every 30 Seconds x 14 Reps – 1 Power Snatch @ 50% of 1RM Snatch

     *Building SPEED with the barbell will be the focus for the next few weeks. Not heavy, not strength, BUT POWER and SPEED. It doesn’t matter how light the bar may feel today, we will be building over the coming weeks. Trust the process.

     

    Conditioning 

    2 rounds for time:

    250m Row

    15 Cal Bike

    250m Row

    15 OTB Burpees

    250m Row

    15 OHS (95/65)


     

  • Saturday, April 8, 2017

    COMP WOD - 8am

    Partner COMP WOD

    @0:00

    For time, as a 2-person team: 

    With one barbell:

    50 Deadlifts (225/155)

    50 Power Cleans (155/105)

    50 Power Snatches (115/75)

    50 OHS (95/65) 

    @ 30:00

    For Time:

    100 Calorie Row

    75 T2B

    200 Double Unders

     

    Daily WOD 

    INDIVDUAL

    EMOM for 8:00

    2 Power Cleans & Push Jerks

     

    Team Conditioning

    “Hula Time”

    6 Times through the follow sequence of movements per teammate:

    3 Burpees OTB

    10 SDHP (75/55)

    10 Sit Ups

    15 MedBall Squats

    10 Sit Ups

    10 Push Press (75/55)

    3 Burpees OTB

    *One teammate will perform the entire string of movements before the next teammate goes

     

     

     

  • Friday, April 7, 2017

    Strength Circuit

    Every 90 seconds, for 24 minutes (4 sets of each), rotating through 4 stations:

    Station 1 – 10 Bench Press

    Station 2 – 10-12 Hammer Curls

    Station 3 – Max Dips

    Station 4 – 12 Box Step Up and Overs (same DB as Hammer Curls)

     

    Conditioning

    AMRAP in 12 minutes:

    250m Row

    3 Atlas Stone to Shoulder

    15/10 Cal Bike

  • Thursday, April 6, 2017

    Strength

    Back Squat/Row Couplet

    Back Squat

    Set 1 – 8 reps

    Set 2 – 6 reps

    Set 3 – 4 reps

    Set 4 – 6 reps

    Set 5 – 8 reps

    *Rest 60 seconds after each set, then perform:

    6-8 reps per arm - DB Row

    *Rest 60 seconds after each set before returning to Back Squat

     

    Conditioning

    21 - 15 - 9 reps for time of:

    Wall Ball 

    Burpees

    Hanging Straight Leg Raises

  • Wednesday, April 5, 2017

    Daily WOD

    Strength Circuit

    Every 2 minutes, for 18 minutes (3 sets each) of:

    Station 1 – 10-12 Ring Rows 

    Station 2 – 10-12 DB Strict Press

    Station 3 – Within 60 seconds, max Hollow Hold

     

    Conditioning

    “Helen”

    3 rds for time:

    Run 400m

    21 KBS (53/35)

    12 Pull Ups

     

    Competitors WOD - 5pm

    @ 0:00 - “Hell-ish Helen”

    3 rds for time:

    400m Run w/med ball

    21 KBS (70/53)

    12 STRICT Pull Ups

    @ 30:00

    80 Wall Ball

    1 mile Bike (1600m)

    @ 45:00

    MAX HSPU in 5:00

     

  • Tuesday, April 4, 2017

    Conditioning

    5 rounds for time:

    500m Row

    15 Front Squats (135/95)

     

    Core

    4 sets (not for time):

    25 Sit Ups

    10 Good Mornings

  • Monday, April 3, 2017

    Snatch

    Every 2 minutes, for 22 minutes (12 sets):

    Sets 1-3 = 3 reps @ 60% (@ 0:00, 2:00, 4:00)

    Sets 4-6 = 2 reps @ 70% (@ 6:00, 8:00, 10:00)

    Sets 7-9 = 1 rep @ 80% (@ 12:00, 14:00, 16:00)

    Sets 10-12 = 1 rep @ 90% (@ 18:00, 20:00, 22:00)

     

    Conditioning

    EMOM x 15 minutes:

    Minute 1 – 12/8 Cals on Assault Bike

    Minute 2 – Max Double Unders

    Minute 3 – Max C2B Pull Ups

  • Friday, March 31, 2017

    Front Squats

    Every 2 minutes, for 10 minutes (5 sets):

    Set 1 – 6 reps @ 65%

    Set 2 – 4 reps @ 75%

    Set 3 – 2 reps @ 85%

    Set 4 – 2 reps @ 90%

    Set 5 – 1 rep @ 95%

    followed by…

    One set of:

    Max Unbroken Reps @ 87%

     

    Conditioning

    For Time

    21 Wall Ball

    63 Double Unders

    5 Rope Climbs

    15 Wall Ball

    45 Double Unders

    3 Rope Climbs 

    9 Wall Ball

    27 Double Unders

    1 Rope Climb

  • Thursday, March 30, 2017

    Every 2 minutes, for 18 minutes (3 sets of each):

    Station 1 – 6 reps/leg Single Leg Romanian Deadlift 

    Station 2 – 10 Seated Dumbbell Shoulder Press

    Station 3 – Side Plank x 45 seconds each side

     

    Conditioning

    7 sets:

    On a 2:00 clock:

    250m Row

    5 Over the Bar Burpees

    Max Power Snatches (75/55)

    *Rest 1:00 between efforts

  • Wednesday, March 29, 2017

    Daily WOD

    Strength/Skill

    Every 90 seconds for 12:00 (9 lifts):

    1 Hang Power Clean

    *build with each effort

     

    Conditioning

    For Time:

    3 Rounds of “Cindy”

    25 KB Swings (70/53)

    100 Sit Ups

    25 KB Swings

    3 Rounds of “Cindy”

     

    Competitor’s WOD - 5pm

    @ 0:00 - same Strength/Skill as Daily WOD

    @ 20:00 - “Nasty Nate”

    For Time:

    50 Squats

    7 Muscle-ups

    10 Hang power cleans (135/95)

    12 HSPU

    24 KB Swings (70/53)

    50 Squats

    7 Muscle-ups

    10 Hang power cleans (135/95)

    8 HSPU

    16 KB Swings

    50 Squats

    7 Muscle-ups

    10 Hang power cleans (135/95)

    4 HSPU

    8 KB Swings

    *ALL KBS are UNBROKEN

     

     

     

  • Tuesday, March 28, 2017

    Strength

    Back Squat

    4 sets x 9 reps

     

    Conditioning 

    “I’ve Been This Way Before”

    AMRAP in 15:00

    15/10 Cal Bike

    20 Alternating DB Snatches (50/35)

    10 Box Jump Overs

  • Monday, March 27, 2017

    (A.) 17.5…for those wishing to repeat or who have not done it yet. (p.s. It’s a really fun workout)

     

    OR

     

    (B.) Olympic Skill/Accessory Work 

    Snatch Skill Work - 20 minutes

    2 Snatch Pulls + 1 Snatch

     

    Conditioning

    2 Rounds (each for separate times):

    250m Row

    20 Stationary Lunges

    25 Sit Ups

    20 Burpees

    25 Sit Ups

    20 Lunges

    250m Row

    *Rest 5 minutes between rounds 

     

     

     

  • Saturday, March 25, 2017

    Individual Strength

    Pendlay Rows

    5 sets x 5 reps

     

    Partner Conditioning

    5 Rounds:

    500 Row (250m each)

    30 KB Swings (15 each)

    50 Sit Ups (25 each)

    100 ft Farmers Carry (50ft. Each)

  • Friday, March 24, 2017

    Strength/Core Circuit

    Every 90 seconds for 18 minutes (4 sets each)

    Station 1: 8 reps/arm - One Arm KB Row

    Station 2: 8 Hanging Straight Leg Raises

    Station 3: 8 Back Extensions

     

    Conditioning

    5 Rounds For Time:

    5 Rope Climbs (subtract 1 each round)

    15/10 Cal Bike

    10 SDHP (95/65)

  • Thursday, March 23, 2017

    Strength/Power

    Take 15 minutes to build to a heavy:

    Power Clean + Push Jerk + Split Jerk

     

    Conditioning

    AMRAP in 20 minutes:

    6 Bench Press (Men: Bodyweight; Women: 2/3 BW)

    30 Double Unders

    :45 Plank Hold

     

  • Wednesday, March 22, 2017

    Snatch Work

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

    Snatch Lift-Off + Snatch

    Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first pull of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset on the ground and perform a full snatch.


    Conditioning

    For Time:

    2 sets:

    500m Row

    15 KB Swings

    10 Strict Pull Ups

    then:

    2 sets:

    500m Row

    10 Strict Pull Ups

    50 ft. Traveling Lunge w/med ball


    COMP WOD - 5pm

    @ 0:00

    Reverse Squat Clean "Elizabeth"

    9-15-21 reps for time of:

    Squat Cleans (135/95)

    Ring Dips

    @ 20:00

    21-15-9 reps for time of:

    Power Snatch (115/75)

    Toes-through-Rings

    Box Jumps

    @ 40:00

    2 Rounds for time of:

    25 Calorie Row

    25ft Handstand Walk

  • Tuesday, March 21, 2017

    Strength

    Front Squats

    5 set x 7 reps


    Conditioning

    4 Rounds for time:

    10 Burpees

    20 Box Jump Overs

    30 Sit Ups

  • Monday, March 20, 2017

    (A.) 17.4

    OR

    (B.) Strength - Strict Press - 5 sets x 5 reps

    Conditioning - For Time:

    800m Bike

    21 DB Thrusters

    42 Double Unders

    15 DB Thrusters

    30 Double Unders

    9 DB Thrusters

    18 Double Unders

    800m Bike

  • Saturday, March 18, 2017

    INDIVIDUAL

    Back Squat

    5 sets x 7 reps


    Conditioning

    Teams of 4:

    4 rounds:

    Max Reps at each station:

    1 minute Burpees to a plate

    1 minute Bike (cals)

    1 minute DB Push Press

    1 minute KB Swings

    1 minute rest between rounds

  • Friday, March 17, 2017

    AMRAP in 13:00

    55 HSPU

    55 Cal Row

    55 Wall Ball

    55 Deadlifts (225/155)…..

    Just kidding! 

    Strength/Skill

    3 position Snatch Skill Work - 20 minutes

    High Hang + Hang at Knees + Ground


    Conditioning

    AMRAP in 20 minutes:

    7 Pull Ups

    14 Sit Ups

    21 Double Unders

  • Thursday, March 16, 2017

    (A) 2016 Open Workout 16.4

    Complete as many rounds and reps as possible in 13 minutes of:

    55 deadlifts

    55 wall-ball shots

    55-calorie row

    55 handstand push-ups

    RX:

    Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

    Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

    Scaled:
    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 hand release push-ups

    Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
    Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

    (B) Front Squat - 5 sets x 5 reps

  • Wednesday, March 15, 2017

    Strength/Skill

    2 Clean Pulls + 1 Clean

    20:00 Skill Work


    Conditioning

    6 sets:

    In 2 minutes, perform:

    12 - men / 8 - women: Assault Bike Cals

    2/1 Rope Climbs

    Max Dips

    *Rest 2:00 between intervals


    Comp WOD - 5pm

    JBo

    Complete as many rounds as possible in 28 minutes of:

    115-lb. overhead squats, 9 reps

    1 legless rope climb, 15-foot rope, beginning from seated

    115-lb. bench presses, 12 reps

  • Tuesday, March 14, 2017

    Strength

    Back Squats

    4 sets x 9 reps @ 55-60% of 1RM


    Conditioning

    1000m Row

    30 DB Squat Clean Thrusters (50/35)

    100 Double unders

    *16 minute time cap

  • Monday, March 13, 2017

    If you have not done 17.3 yet, or want to repeat, you will do (A). Otherwise, (B)

    (A) 17.3


    (B) Strength/Skill Work

    1 Split Jerk From the Rack

    Set 1 – 55%

    Set 2 – 65%

    Set 3 – 75%

    Set 4 – 80%

    Set 5 – 85%

    Set 6 – 90%

    Set 7 – 95%

    Set 8 - 1RM


    Conditioning

    2 Rounds for reps:

    2 Minutes of Assault Bike Cals

    2 Minutes of KB Swings

    2 Minutes of Push Ups

    2 Minutes of Air Squats

  • Saturday, March 11, 2017

    INDIVIDUAL

    For 20:00, alternating stations, Every 2:00 (5 sets each):

    Station 1 - Push Press x 5 reps

    Station 2 - Atlas Stone x 3 reps


    CONDITIONING

    In teams of 3 - “Choose Your Own Adventure”

    For TIme:

    200 Wall Ball (in sets of 10 per teaamate)

    100 Over your Partners Burpees (in sets of 5 each)

    18 Shuttle Runs (6 per teammate)

    90 Toes through Rings

    200 Sit Ups (in sets of 20)

    *One teammate working at a time; teams must complete all the reps at a given station before moving onto another

  • Friday, March 10, 2017

    For Time, Weight moved, and Cals/DUs:

    Bench Press - 10, 8, 6, 4, 2 - increasing weight with each set

    *3 minute Bike/Row/Double Unders between each set of Bench Press

    Tabata Sit Up Cash Out

  • Thursday, March 9, 2017

    With a continuously running clock:

    @ 0:00 - 10:00

    Overhead Squat - Take these 10 minutes to build to a moderate single (this will act as a primer for the next two stages)

    10:00 - 20:00

    Snatch Balance - Reducing the weight from the OHS, take these 10 minutes to build to a moderate, but FAST, single

    20:00 - 30:00

    Snatch High Pull + Hang Snatch + Snatch


    @ 40:00 - Conditioning

    For Reps:

    4 min Max Cal Row

    3 min Max DB Man Makers

    2 min Max Dips

    1 min Max Burpees

  • Wednesday, March 8, 2017

    Strength/Endurance

    Every 90 seconds for 18 minutes (3 sets):

    Station 1 – 8 Pendlay Rows

    Station 2 – 60 sec. Wall Ball

    Station 3 - 10 Back Extensions

    Station 4 – 60 sec. Plank


    Conditioning

    AMRAP in 15:00

    Run 140m

    Bike 15/10 cals

    10 HSPU

    5 Strict Pull Ups


    Comp WOD - 5pm

    "Holleyman"

    30 rounds for time of:
    5 Wall ball 
    3 Handstand push-ups
    225/155 Power clean, 1 rep

  • Tuesday, March 7, 2017

    With a continuously running clock:

    @ 0:00 - 15:00

    Front Squat

    Take 15 minutes to build to a 1RM “3-second Pause in bottom”

    Rest 5 minutes to set up for…

    @ 20:00 - 32:00

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

    Hang Clean + Clean

    *Recommended % loading per set: 60, 70, 75, 80, 85, 85+

    @40:00

    AMRAP in 10:00

    25 Double Unders

    15 KB Swings

    20 Sit Ups

  • Monday, March 6, 2017

    Today’s programming is 17.2. For those that have ALREADY done 17.2 and do not wish to repeat, we ask that you do Part B in the Oly Room. During the 5pm WOD, the room will be divided and we ask that the back half be utilized for the WOD, while the front half will be used for the kids class.

    A. CrossFit Open WOD 17.2

    Complete as many rounds and reps as possible in 12 minutes of:

    2 rounds of:

    50-ft. weighted walking lunge

    16 toes-to-bars

    8 power cleans

    Then, 2 rounds of:

    50-ft. weighted walking lunge

    16 bar muscle-ups

    8 power cleans

    Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

    Men use 50-lb. dumbbells

    Women use 35-lb. dumbbells

    *All necessary scaling will be gone over during the warm up


    B.) Strength

    EMOM x 8 minutes:

    Strict Shoulder Press x 1 rep

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

    Then…

    6 minutes to a 1RM:

    Strict Shoulder Press

    Conditioning

    AMRAP in 15 minutes:

    Row 250m

    10 Push Press (115/75)

    5 Burpees over the Rower

  • Saturday, March 4, 2017

    For the following 18 minutes, increase the loading on the barbell each set...

    Every 90 seconds, for 9 minutes (6 sets):

    High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

    Then,

    Every 90 seconds, for 9 minutes (6 sets):

    Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch


    Partner Conditioning

    20 Rounds, alternating

    10 Cal Row

    10 Push Ups

    15 Sit Ups

  • Friday, March 3, 2017

    Strength

    Push Press - 5 sets x 5 reps @ 70-80% by set 4, 5th set @ 85% of 1RM


    Conditioning

    3 Rounds for time:

    800m Bike

    12 Deadlifts (185/125)

     21 Box Jumps

  • Thursday, March 2, 2017

    Olympic Strength/Skill

    Take 20 minutes to build to a 1RM Clean & Jerk for the day

    *Allow no more than 3 misses


    Conditioning

    “14.4-ish”

    For time:

    60 Calorie Row

    50 T2B

    40 Wall Ball (20/14)

    30 Power Cleans (135/95)

    20 Muscle Ups (modify to dips)

  • Wednesday, March 1, 2017

    EMOM for 10 minutes:

    Snatch x 1.1 @ 75-80%

    (rest 10 seconds between singles)


    Conditioning

    AMRAP in 20:00

    5 C2B

    7 HSPU

    25 Double Unders


    COMP WOD - 5pm

    @ 0:00

    7 Rounds for time and total weight snatched:

    1 Snatch

    35 Double Unders

    @ 25:00

    25 T2B

    15 Squat Cleans (135/95)

    20 T2B

    10 Squat Cleans (185/125)

    15 T2B

    5 Squat Cleans (225/155)

    @ 45:00

    3 sets for max reps Muscle Ups - rest as needed between sets

  • Tuesday, February 28, 2017

    Back Squats

    5 sets x 7 reps


    Conditioning

    EMOM for 20 minutes (5 sets of each):

    Minute 1 – 15/10 Calorie Row

    Minute 2 – Max Sit Ups

    Minute 3 – Max KB Swings

    Minute 4 – :45 Plank

  • Monday, February 27, 2017

    For these Mondays throughout these "Open" Weeks, you will have the opportunity to perform the Open WOD (A.) OR the prescribed Daily WOD (B.).

    A. Open WOD 17.1


    B. Strength

    STRICT Pull Ups - 4 sets x 4-6 reps

    Partner Conditioning

    AMRAP in 25 min.

    15/10 Cals Assault Bike

    15 Push Ups

  • Saturday, February 25, 2017

    Individual

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

    1 Clean First Pull Pause + Clean

    Build over the course of the 10 sets to something heavy. A Clean First Pull Pause is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knee. After your pause at knees, reset and perform a full Clean.


    Partner Conditioning

    For time:

    Both Run 400m

    10 Power Cleans (Heavy)

    20 Pull Ups

    30 Wall Ball

    400m Run

    30 Wall Ball

    20 Pull Ups

    10 Power Cleans

    Both Run 400m

  • Friday, February 24, 2017

    5 Rounds

    500 meter row

    7 UNBROKEN Bench Press

    *Score is both time and total weight moved across the 5 sets


    Core Cash Out

    MW Special

  • Thursday, February 23, 2017

    Strength Circuit

    4 sets of:

    8 Bulgarian Split Squats w/ DBs (Left Leg)

    Rest 30 seconds

    8 Bulgarian Split Squats w/ DBs (Right Leg)

    Rest 30 seconds

    5 Single-Arm DB Push Presses + 50 Meter Waiter’s Walk (Left Arm)

    (go as heavy as possible; after the fifth push press, go directly into the walk)

    NO Rest

    5 Single-Arm DB Push Presses + 50 Meter Waiter’s Walk (Right Arm)

    Rest 60 seconds


    Conditioning

    3 Rounds for time:

    Run 400 Meters

    15 Dumbbell Thrusters

    60 second plank hold

  • Wednesday, February 22, 2017

    Daily WOD

    Snatch Work

    For 20 minutes, increase the loading on the barbell each set, allowing the initial High Hang work to help you build into heavy loading for your full snatches from the floor. Feel the bar pass through the high hang position with every snatch to ensure proper power placement of the barbell.

    Every 90 seconds, for 6 minutes (4 sets):

    High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

    Rest 60 seconds, then…

    Every 90 seconds, for 6 minutes (4 sets):

    Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

    Rest 60 seconds, then…

    Every 90 seconds, for 6 minutes (4 sets):

    Snatch x 1 rep @ 80+% of 1-RM Snatch


    Conditioning

    3 Rounds for time:

    50 Double Unders

    15 HSPU

    30 Sit Ups

    15 Push Ups


    COMP WOD - 5pm

    @ 0:00 - Snatch Work - same as daily WOD

    @ 30:00 - For Time:

    50 Double Unders

    21 STRICT HSPU

    21 STRICT Ring Dips

    21 Push Ups

    50 Double Unders

    15 STRICT HSPU

    15 STRICT Ring Dips

    15 Push Ups

    50 Double Unders

    9 STRICT HSPU

    9 STRICT Ring Dips

    9 Push Ups

    100 Sit Ups

  • Tuesday, February 21, 2017

    Conditioning

    27-21-15-9

    Assault Bike Cals

    Alternating Dumbbell Snatches (50/35)

    Wall Ball


    Strength

    Deadlift

    Set 1 – 10 reps @ 55% of 1-RM

    Set 2 – 10 reps @ 65%

    Set 3 – 6 reps @ 70-75%

    Set 4 – 8 reps @ 75-80%

    Set 5 – 6 reps @ 80-85%

    Set 6 – 4 reps @ 90-95%

    *Rest 2-3 minutes between sets

  • Monday, February 20, 2017

    Partner Conditioning

    In teams of two, each member must complete the following for time:

    Row 1000 Meters

    10 Dumbbell Burpee Box Step-Overs (20″for all)

    15 Strict Pull-Ups

    50 Kettlebell Swings (53/35)

    -REST-

    50 Kettlebell Swings

    15 Strict Pull Ups

    10 Dumbbell Burpees Box Step-Overs

    Row 500 meters to finish

    *30 min. cap

    *Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Step-Overs. Partner A will rest following the first 50 Kettlebell Swings until Partner B finishes them, then perform another 50 while Partner B rests.


    INDIVIDUAL STRENGTH

    Following the conditioning:

    Back Squats - 6 sets x 3 reps

  • Saturday, February 18, 2017

    COMP WOD - 8am

    @ 0:00 - 2015 OPEN WOD 15.1 + 15.2

    Complete as many rounds and reps as possible in 9 minutes of:

    15 T2B

    10 Deadlifts (115 / 75)

    5 Snatches (115 / 75)

    Right into:

    1 Rep Max Clean and Jerk

    *6 minute time cap

    @ 25:00 - 2013 OPEN WOD 13.3

    Complete as many rounds and reps as possible in 12 minutes of:

    150 Wall Ball

    90 Double Unders

    30 Muscle Ups

    @ 45:00 - Handstand Walk Skill Work (25ft) + GHD

    *Practice for the remainder of Comp WOD; perform 12 GHDSU following every 25ft.


    Daily WOD - 9am

    In teams of 2:

    Run 400m (both teammates together)

    +

    50 Over your partner Burpees

    200 KB Swings

    100 Wall Ball

    150 Sit Ups

    2000m Row

    +

    Run 400m to finish (clock stops for the team when 2nd teammate finishes)

  • Friday, February 17, 2017

    Conditioning

    CrossFit Games Open WOD 12.3

    Complete as many rounds and reps as possible in 18 minutes of:

    15 Box jumps, 24"/20”

    115/75 pound Push press, 12 reps

    9 Toes-to-bar


    Core

    3 Rounds not for time:

    60 second plank

    10 Back Extensions

    :30 OHS Hold in bottom

    *Transition as needed between movements

  • Thursday, February 16, 2017

    Strength

    Front Squats - 7 sets x 5 reps


    Conditioning

    AMRAP in 20:00

    1 Rope Climb

    10 DB Push Ups (hands on DBs)

    15 DB Squats (DBs held at shoulders)

  • Wednesday, February 15, 2017

    3-Position Snatch

    Hang + Low-Hang (below the knee) + Ground

    *15 minute to find a HS, then take 90% for 1 rep, and 95% for 1 rep


    Conditioning

    “Grace Goes Crazy And Jumps Over The Bar With 2 Feet”

    30 Burpees Over the Bar

    30 Clean And Jerks (135/95)

    30 Burpees Over the Bar

    *2 foot take off, 2 foot landing


    Comp WOD - 5pm

    @ 0:00 - “Diane”

    21-15 - 9

    Deadlift

    HSPU

    @ 10:00

    AMRAP in 15:00

    50 Wall Ball

    40 Cal Row

    30 DB Squat Cleans (50/35)

    20 C2B

    @ 35:00

    EMOM x 10:00, alternating

    Min1 - 15 Box Jump Overs

    Min 2 - 3-5 Muscle Ups

  • Tuesday, February 14, 2017

    5 sets:

    Shoulder Press x 2.2.2.2.2

    (rest 10 seconds between doubles)

    Rest 45 seconds

    20 Sit Ups

    Rest 90 seconds


    Conditioning

    "Hearts On Fire"

    For Time:

    30 Cal Bike

    +

    5 Rounds:

    5 Power Snatches (115/75)

    3 Bar Muscle Ups (modify to C2B, or STRICT Pull Ups)

    +

    30 Cal Bike

  • Monday, February 13, 2017

    With a running clock, for the entire WOD

    A.) Clean and Jerk - 15 minutes to build to a Heavy Single for the day, then drop back down to 85% for a single, and then 90% for a single (of the weight you hit for a H.S.)

    B.) Back Squats - 4 sets x 7 reps, building


    *Conditioning will begin at 45:00 (be sure to be done with your squats and set up for it)

    Conditioning

    AMRAP in 10:00

    20 Calorie Row

    7 T2B

    20 Deadlifts (155/105)

  • Saturday, February 11, 2017

    COMP WOD - 8am

    @ 0:00 - For Time:

    25 Burpees Over the Rower

    500m Row

    @ 10:00

    10 minute EMOM :

    1 Snatch, Building, for max load

    @ 20:00

    Dumbbell Fran

    21-15-9

    Dumbbell Thrusters (50/35)

    Pull Ups

    @ 35:00

    AMRAP in 12:00

    10 Cal Bike

    15 GHD

    3 Wall Climbs


    Daily WOD - 9am

    Individual

    20 minutes

    1RM Snatch

    Partner Conditioning

    AMRAP in 20 minutes:

    1000m Row as a team, then, in the remaining time:

    Alternating Rounds of:

    “The Chief”

    3 Power Cleans (135/95)

    6 Push Ups

    9 Air Squats

  • Friday, February 10, 2017

    Strength

    4 sets of:

    4-6 Bench Press

    Rest 60 seconds

    8-10 Single-Arm Dumbbell Row/Arm

    Rest 60 seconds

    60 second Plank

    60 seconds rest


    Conditioning

    5 Rounds For Time:

    1 Rope Climb * Add one climb per round

    20 KB Swings (53/35)

    10 Dips

  • Thursday, February 9, 2017

    At a steady pace, at about 70% effort:

    AMRAP in 40 minutes:

    25 ft. Right-arm OH DB Lunges

    25 ft. Left-arm OH DB Lunges

    25 Sit Ups

    250m Row

    15 Box Jump Overs

    OR

    SHOVEL

    *We'll let you know which it will be by 5am

  • Wednesday, February 8, 2017

    Strength Circuit

    Every 2 minutes, rotating through 3 stations, for 18 minutes:

    Station 1: 6-8 Strict Pull-Ups

    Station 2: 30 seconds accumulated time, L-sit hold on paralletes

    Station 3: Max HSPU; modify as needed


    Conditioning

    For time:

    400m Run

    +

    21 Heavy UNBROKEN DB Push Press

    21 Pull Ups

    +

    400m Run

    +

    15 UNBROKEN DB Push Press

    15 Pull Ups

    +

    400m Run

    +

    9 UNBROKEN DB Push Press

    9 Pull Ups

    +

    400m Run


    COMP WOD - 5pm

    @ 0:00 - Event #1 of the Inaugural CF Games, 2007

    For time:

    1000 meter row

    Then, 5 rounds:

    25 pull-ups

    7 push jerks (135/85 lb.)

    @ 25:00 - Skills

    Max L-sit for time (1 attempt)

    @ 28:00

    Max HSPU

    @ 35:00

    Event #2, 2008 CF Games

    5 rounds for time (12 minute cap)

    5 Deadlifts (275/185 lb.)

    10 Burpees (over the bar in 2017)

  • Tuesday, February 7, 2017

    Squat Focus
    Every minute, on the minute, for 5 minutes:
    Front Squat
    Set 1 – 2 reps @ 60%
    Set 2 – 2 reps @ 65%
    Set 3 – 2 reps @ 70%
    Set 4 – 1 rep @ 75%
    Set 5 – 1 rep @ 80%

    Rest 1 minute, then…

    Every two minutes, for 10 minutes (5 sets):
    Front Squat
    Set 6 – 85% x 1 rep
    Set 7 – 85-90% x 1 rep
    Set 8 – 90+% x 1 rep
    Set 9 – 90+% x 1 rep
    Set 10 – 90+% x 1 rep


    Conditioning

    1 Round For time:

    30 Calories Assault Bike

    60 Double unders

    60 Wall Ball

    15 Calories Assault Bike

    30 Double Unders

    30 Wall Ball

  • Monday, February 6, 2017

    Snatch Session

    Every 2 minutes, for 6 minutes (3 sets):

    3-Position Snatch @ 65-70%

    (high hang, on the knees, ground)

    Followed by…

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

    Snatch

    *Sets 1-3 = 2 reps @ 70%

    *Set 4 = 1 rep @ 75%

    *Set 5 = 1 rep @ 80%

    *Set 6 = 1 rep @ 85%

    *Set 7 = 1 rep @ 85-90%

    *Set 8 = 1 rep @ 90-95%


    Conditioning 

    In teams of 2, sharing reps anyhow:

    AMRAP in 18 minutes:

    30 Cal Row

    30 Burpees

    30 SIt Ups

    *One partner working at a time

  • Saturday, February 4, 2017

    COMP WOD - 8AM

    "Filthier Fifty"

    For Time:

    50 Box Jumps (30"/24")

    50 C2B

    50 KBS (88/70)

    50 Plate Lunges (45/25)

    50 GHD

    50 Push Press (95/65)

    50 Back Extensions

    50 Wall Ball (11'/10')

    50 Over the Bar Burpees

    50 Double Unders

    Then:

    8 minutes for a 5 rep touch and go Squat Snatch


    Daily WOD - 9am

    “Filthy Fifty”

    as per CF HQ

    For time:

    50 Box jump

    50 Jumping pull-ups

    50 Kettlebell swings (35#)

    Walking Lunge, 50 steps

    50 Knees to elbows (T2B)

    50 Push press, 45 pounds

    50 Back extensions

    50 Wall ball

    50 Burpees

    50 Double unders

    *We will do a 50:00 running clock,

    Then:

    Take the remaining time to find a 5 rep max OHS

  • Friday, February 3, 2017

    Skill/Strength

    Every 2 minutes for 18:00

    At 0:00, 6:00, & 12:00 Minutes: 3 Rope Climbs (modify up to legless)

    At 2:00, 8:00, & 14:00 Minutes: :30 Hollow Hold

    At 4:00, 10:00, &16:00 Minutes: 10 HSPU (modify to DB Press or up to STRICT)


    Conditioning

    4 rounds for time of:

    12 Snatches (115/75)

    6-8 Hanging Straight Leg Lifts

    500m Row

  • Thursday, February 2, 2017

    Strength Couplet

    Every 2 minutes, alternating stations for 16 minutes (4 sets of each):

    Station 1 – 6-8 Back Squats

    Station 2 – 8-10 Ring Rows


    Conditioning

    Three sets for max reps of:

    1 minute Wall Ball

    1 minute rest

    1 minute Push Ups

    1 minute rest

    1 minute Alternating Step Forward Lunges with DBs/KBs (not traveling)

    1 minute rest

  • Wednesday, February 1, 2017

    DAILY WOD

    Clean & Jerk

    Every 2 minutes, for 14 minutes (7 sets) of:

    2-Position Clean + 1 Jerk (follwing the low-hang clean)

    *Mid-thigh, then 2 inches below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each clean, followed by the jerk)


    Conditioning

    For Time:

    3 rounds of:

    3 sets:

    10 Box Jumps

    5 Dips

    +

    2 rounds of:

    10 Burpees

    5 Barbell Ground to Overhead Anyhow (115/75)

    +

    350m row


    COMP WOD - 5pm

    @ 0:00

    8:00 to find a 2-rep touch-and-go Squat Clean + 1 Jerk

    @ 15:00

    For Time:

    3 rounds of:

    3 sets:

    10 Box Jumps (30”/24”)

    4/2 Muscle Ups

    +

    2 rounds of:

    10 Hand Release Burpees Over the Bar

    5 Barbell Ground to Overhead Anyhow (155/105)

    +

    50 Calorie Row

  • Tuesday, January 31, 2017

    “Lynne”

    5 sets:

    Max Reps Bench Press - men - BW, women - ½ BW

    Max Reps Pull Ups

    *Rest 4 minutes between sets


    Core Accessory

    3-5 sets, not for time

    :30 Hollow Hold

    8-10 Back Extensions

  • Monday, January 30, 2017

    Snatch

    Every 2 minutes, for 14 minutes (7 sets) of:

    2-Position Snatch

    *Mid-thigh, then 2 inches below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)

    Conditioning

    3 Rounds:

    25 Calorie Assault Bike

    20 OHS

    25 Sit Ups

    *Pick a partner to do this with. You will alternate entire sets, switching off when the other partner completes a set. Treat this as interval work.

  • Friday, January 27, 2017

    *Reminder: Judges/Volunteer meetings tonight at 4pm and at 6pm for Saturdays Masters Arctic Blast 3


    Strength

    4 sets:

    6-8 Barbell Step Ups/leg

    :45 Rest

    6-8 Bench Press

    :45 Rest

    :60 Plank

    :60 Rest


    Conditioning

    5 Rounds:

    250m Row

    3 Rope Climbs

    10 Dips

  • Thursday, January 26, 2017

    Snatch Complex

    6 sets of:

    3-Position Snatch (high hang, mid-thigh, then from the floor)

    Rest 2-3 minutes

    *Build over the course of the six sets


    Conditioning

    AMRAP in 15 minutes of:

    7 Overhead Squats (95/65)

    7 Box Jumps

    15 Sit Ups

  • Wednesday, January 25, 2017

    Strength/ Oly
    Every 2 minutes, for 20 minutes (10 sets):
    Clean
    Set 1 – 2 reps @ 60%
    Set 2 – 2 reps @ 70%
    Set 3 – 1 rep @ 75%
    Set 4 – 1 rep @ 80%
    Set 5 – 1 rep @ 85%
    Set 6 – 1 rep @ 90%
    Set 7 – 1 rep @ 90+%
    Set 8 – 1 rep @ 90+%
    Set 9 – 1 rep @ 90+%
    Set 10 – 1 rep @ 90+%

    Build to today’s heavy single.


    Conditioning

    For time:

    100 Double Unders

    30 Pull Ups

    30 Push Ups

    50 Double Unders

    30 Pull Ups

    30 Push Ups


    COMP WOD - 5pm

    @ 0:00 - Complete the same “Clean progression” as the Daily WOD

    @ 25:00 - For Time:

    For time:

    100 Double Unders

    60 C2B

    30 Strict HSPU

    50 Double Unders

    30 C2B

    15 Strict HSPU

    @ 45:00 - For Time:

    50 Cals on Assault Bike

  • Tuesday, January 24, 2017

    Strength

    Every 90 seconds, rotating through the movements, for 18 minutes (4 sets of each):

    Station 1 – 8 L-Seated Dumbbell Press

    Station 2 – 6-8 per arm KB Rows

    Station 3 – 15 UNBROKEN Wall Ball


    Conditioning

    7 Intervals:

    7 T2B

    14 Goblet Squats

    21 Kettlebell Swings

    *Rest 1:00 between sets

  • Monday, January 23, 2017

    Strength

    Every 2 minutes, for 14 minutes (7 sets):

    1 Power Snatch + 2 OHS x 1.1

    (rest 10 seconds between the complexes, and build to today’s heavy over the course of the 7 sets)


    Conditioning

    In teams of two, complete 5 sets of each of:

    Twice through per person:

    3 Hang Power Cleans

    2 Alternating Reverse Lunges/Leg

    1 Shoulder to Overhead

    10 cal bike / 20 cal row

    …after each partner has gone twice through, alternate each round with 10 Cal Bike (each person) / 20 Cal Row (each person)….this equals 1 set

  • Saturday, January 21, 2017

    COMP WOD - 8am

    @ 0:00 - 2 rounds for time:

    25 Deadlifts (225.155)

    250m Row

    25 STRICT HSPU

    250m Row

    @ 25:00 - For Time:

    16 Atlas Stone to Shoulder

    40 T2B

    40 C2B’

    16 Atlas Stone to Shoulder


    Daily WOD

    “Annie Are You OK?”

    Teams of 3 or 4

    21 - 15 - 9 reps:

    Row (cals)

    Thrusters (75/55)

    Med Ball Cleans

    SDHP (75/55)

    Burpees

    *All teammate rotate as a team, performing all the reps

  • Friday, January 20, 2017

    Strength

    Back Squat

    5 x 5, building -  4th set should be at 80% of 1RM, 5th set based on feel of 4th set


    Conditioning

    3 rounds:

    50 Double Unders

    5 Rope Climbs

    20 Hang Power Clean to Overhead (115/75)

  • Thursday, January 19, 2017

    Strength

    4 sets of:

    6-8 Bench Press

    Rest 45 seconds

    60 sec Plank on Elbows

    Rest 45 seconds

    5/Leg RDL w/ Barbell

    Rest 45 seconds


    Conditioning

    For Time:

    500m Row

    50 Sit Ups

    25 DB Box Step Ups and Overs

    50 Sit Ups

    25 Box Jump Up and Overs

    500m Row

  • Wednesday, January 18, 2017

    Daily WOD

    Strength

    Every 3 minutes, for 15 minutes (5 sets):

    20 Dumbbell Walking Lunges (heavy)

    6-10 Strict Pull Ups


    Conditioning

    5 Rounds for time:

    20 KB Swings

    6-8 Straight Leg Raises

    10 Cal Bike


    COMP WOD - 5pm

    “WODAPALOOZA” WOD #1

    “Assault On Fran”

    21-15-9

    Thrusters (115/75)

    C2B

    Cals on Assault Bike

    @ 20:00

    “WODAPALOOZA” WODs 4 & 5

    “Beauty & the Beast”

    Part A: “Beauty
    “Grace” (185/135)

    *6:00 time cap

    @ 26:00

    Part B: “The Beast”

    36 Handstand Push-ups

    36 Calorie Row

    18 Axel Hang Power Snatches (105, 75)

    18 Bar Facing Burpees

    9 OH Squats (185, 135)

    9 Bar Muscle-ups

  • Wednesday, January 18, 2017

    Daily WOD

    Strength

    Every 3 minutes, for 15 minutes (5 sets):

    20 Dumbbell Walking Lunges (heavy)

    6-10 Strict Pull Ups


    Conditioning

    5 Rounds for time:

    20 KB Swings

    6-8 Straight Leg Raises

    10 Cal Bike


    COMP WOD - 5pm

    “WODAPALOOZA” WOD #1

    “Assault On Fran”

    21-15-9

    Thrusters (115/75)

    C2B

    Cals on Assault Bike

    @ 20:00

    “WODAPALOOZA” WODs 4 & 5

    “Beauty & the Beast”

    Part A: “Beauty
    “Grace” (185/135)

    *6:00 time cap

    @ 26:00

    Part B: “The Beast”

    36 Handstand Push-ups

    36 Calorie Row

    18 Axel Hang Power Snatches (105, 75)

    18 Bar Facing Burpees

    9 OH Squats (185, 135)

    9 Bar Muscle-ups

  • Tuesday, January 17, 2017

    Snatch Work
    Every 2 minutes, for 6 minutes (3 sets):
    High Hang Snatch + Hang Snatch @ 60%

    Followed by…

    Every 2 minutes, for 6 minutes (3 sets):
    Hang Snatch + Snatch @ 70%

    Followed by…

    Every 2 minutes, for 6 minutes (3 sets):
    Snatch High Pull + Snatch @ 80%


    Conditioning

    For time:

    3 rounds of:
    10 Power Cleans (135/95)
    10 Ring Dips

    Right into…

    2 rounds of:
    10 Squat Cleans (95/65)
    20 Push Ups

  • Monday, January 16, 2017

    Strength

    Four sets of:

    6-8 Front Squats

    Rest 60 seconds

    6-8 Pendlay Rows

    Rest 60 seconds

    Double Under Practice x 60 seconds

    Rest 60 seconds


    Partner Conditioning

    In teams of two, alternate every 15 calories on the Rower, for as many calories as possible in 12 minutes.

    *Partner performs 10 Wall Ball and 10 Sit Ups

  • Saturday, January 14, 2017

    COMP WOD - 8am

    @ 0:00 - AMRAP in 10:00

    60 Bar Facing Burpees

    30 OHS (120/90)

    10 Muscle ups

    @ 17:00 - 3 Rounds for time:

    18 Calorie Row

    15 Thrusters (95/65)

    12 C2B

    @ 40:00 - 4 Rounds for time:

    16ft. Traveling Lunge (front rack)

    12 Toes to Bar

    16ft. Traveling Lunge (front rack)

    9 S2OH (115/75)


    DAILY WOD - 9AM

    INDIVIDUAL

    2 Hang Power Snatch + 2 OHS x 5 sets


    TEAM CONDITIONING

    In teams of 3, complete, AMRAP in 30:00

    50 Cals Assault Bike

    100 Sit Ups

    100 KB Swings

    50 DB Box Step Up & Overs

    *As a team, complete the given number of reps at each movement before moving on to the next. Once 50 DB Step Overs are completed, THAT is one round. Divide the reps however. ONE TEAMMATE WORKING AT A TIME.

  • Friday, January 13, 2017

    Strength/Skill

    Every 2:00 for 8:00

    2 Push Jerks

    Immediately into…

    Every 2:00 for 8:00

    1 Push Jerk + 1 Split Jerk


    Conditioning

    Every 6:00 for 18:00 (3 sets):

    500m Row

    2 Rope Climbs

    25 Push Ups

    *Score each round for time

  • Thursday, January 12, 2017

    Strength/Skill

    Every 2 minutes, for 6 minutes (3 sets):

    2 Power Cleans

    Immediately followed by…

    Every 2 minutes, for 6 minutes (3 sets):

    1 Power Clean

    Immediately followed by…

    Every 2 minutes, for 8 minutes (4 sets):

    1 Squat Clean

    Immediately followed by:

    Every 2 minutes, for 6 minutes (3 sets):

    3 Clean Pulls 

    *With every complex, the load should increase


    Conditioning

    AMRAP in 15:00

    30ft Traveling Lunge w/KB (goblet hold)

    6 Hanging Straight Leg Raises

    15 KB SDHP (same KB as Lunges)

  • Wednesday, January 11, 2017

    Strength

    3 sets of:

    8-10 Single-Arm Dumbbell Row

    Rest 45 seconds

    8-10 Bench Press

    Rest 45 seconds

    60ft DB Waiter Walk (Right arm)

    60ft DB Waiter Walk (Left arm)

    Rest 45 seconds

    30 second Hollow Hold

    30 second Plank

    Rest 60 seconds


    Conditioning

    4 Rounds:

    Bike 300 Meters

    15 Push Press

    15 Pull Ups


    Comp WOD - 5pm

    @ 0:00

    “Jackie”

    1000m Row

    50 Thrusters (45#)

    30 Pull Ups

    @ 15:00

    AMRAP in 10:00

    1 Round of “Cindy”

    3 Hang Power Snatch (135/95)

    @ 35:00

    “Elizabeth”

    21-15-9

    Power Cleans (135/95)

    Ring Dips

  • Tuesday, January 10, 2015

    Strength

    Five sets of:

    20 Kettlebell Swings

    Rest 30 seconds

    8-10 Front Squats (from the ground)

    Rest 30 seconds

    Max Ring Dips OR Muscle ups in 60 sec.

    Rest 60 seconds


    Conditioning

    3 Rounds:

    500m Row

    30 Sit Ups

    30 Wall Ball

  • Monday, January 9, 2017

    Snatch

    Build up to 60% of your 1RM, then:

    5 reps @ 60% (not touch and go, BUT still consecutive reps)

    4 reps @ 65%

    3 reps @ 70%

    3 reps @ 75%

    2 reps @ 80% x 2 sets

    1 rep @ 85% x 2 sets

    *Rest 2:00+ between efforts


    Conditioning

    Intervals

    7 sets:

    5 Power Snatch (75/55)

    20 Double Unders

    5 Burpees Over the Bar

    *Rest 2:00 between sets

    *These should be all out efforts and should not take much more than 60 seconds per interval. If you cannot touch and go the snatches, lower the weight and make it happen.

  • Saturday, January 7, 2017

    Comp WOD - 8AM

    @ 0:00

    AMRAP in 10:00

    10 Back Squats (185/135) from the ground

    5 Muscle Ups

    @ 20:00

    21-15-9 reps for time:

    Power Clean (185/135)

    Burpees Over the Bar

    @ 40:00

    5 rds:

    20 Wall Ball

    10 C2B


    DAILY WOD - 9AM

    INDIVIDUAL - Strength

    12 minutes for a 2RM Hang Clean


    PARTNER -  Conditioning

    AMRAP in 22:00

    250m Row

    10 Hang Power Cleans (95/65)

    20 Sit Ups

    10 Box Jump Overs

    5 Over Your Partner Burpees

    *One partner working at a time

    *590 reps/round

  • Friday, January 6, 2016

    A. Strength

    4 sets of:

    6-8 Deadlifts

    Rest 60 seconds

    5-8 Hanging Leg Raises

    Rest 60 seconds

    Side Plank x 30 seconds each side

    Rest 60 seconds


    B. Conditioning

    AMRAP in 20:00

    60ft Farmers Carry

    25 Air Squats

    10 STRICT L-Sit DB Press

    10 Cal Bike

  • Thursday, January 5, 2016

    Strength

    4 sets

    8-10 Push Press

    Rest :30

    :30 Hollow Hold

    Rest :30

    :30 Plank Hold

    Rest 2:00


    Conditioning

    4 Rounds:

    20 Cal Row

    30 Double Unders

    20 Russian KB Swings (Heavy)

  • Wednesday, January 4, 2017

    Daily WOD

    A. Clean and Jerk

    3 Cleans + 1 Jerk (65%)

    3 Cleans + 1 Jerk (70%)

    3 Cleans + 1 Jerk (75%)

    2 Cleans + 1 Jerk ((80%) x 2 sets

    1 Clean & Jerk (85%) x 3 sets

    B. Conditioning

    AMRAP in 15:00

    40ft. Double Overhead Dumbbell Lunge

    25 Sit ups

    12 Push Ups


    Comp WOD - 5pm

    @ 0:00

    For Time:

    21 Thrusters (95/65)

    3 Legless Rope Climbs (from seated)

    15 Thrusters (115/75)

    2 Legless RC (from seated)

    9 Thrusters (135/95)

    1 Legless RC (from seated)

    @ 20:00

    AMRAP 7 minutes of:

    3 Bar Muscle-ups

    5 Handstand Push-ups

    7 Toes-to-bar

    @ 35:00

    10 minutes to establish a 1RM Hang Clean

  • Tuesday, January 3, 2015

    Touch and Go Snatch Warm Up

    3 sets x 5 reps, building

    Then:

    With a continuously running clock:

    2009 CrossFit Games Event 5

    3 Rounds for time:

    30 Wall ball (20/14)

    30 Squat Snatch (75/45)

    REST 5 minutes @ the completion of Event 5, then:

    AMRAP in 10:00

    30 Cal Bike

    In the remaining time:

    10 Burpees

    10 Box Jump Overs

    10 Pull Ups

  • Tuesday, January 3, 2015

    Touch and Go Snatch Warm Up

    3 sets x 5 reps, building

    Then:

    With a continuously running clock:

    2009 CrossFit Games Event 5

    3 Rounds for time:

    30 Wall ball (20/14)

    30 Squat Snatch (75/45)

    REST 5 minutes @ the completion of Event 5, then:

    AMRAP in 10:00

    30 Cal Bike

    In the remaining time:

    10 Burpees

    10 Box Jump Overs

    10 Pull Ups

  • Monday, January 2, 2017

    Strength

    Take 10 minutes to build to a heavy-ish Front Squat single, and then…

    Every 3 minutes, for 12 minutes (4 sets) of:

    3-5 reps @ 80%


    Conditioning

    Every minute, on the minute, for 20 minutes (5 sets each):

    Minute 1 – Max Ring Dips

    Minute 2 – 10 Toes to Bar

    Minute 3 – 15 Kettlebell Swings

    Minute 4 - Row - Max Cals

  • Friday, December 30, 2016

    4 Sets:

    Bench Press x 5 reps

    Rest 1 minute

    30 sec. Hollow Hold

    Rest 1 minute

    Back Extensions x 10 reps

    Rest 1 minute


    Conditioning

    5 Rounds:

    250m Row

    8 Deadlifts (225/155)

    25 Double Unders

    8 Ring Rows

  • Thursday, December 29, 2016

    Strength

    Back Squat Wave

    6 sets:

    Set 1 – 3 reps @ 75-80%

    Set 2 – 2 reps @ 80-85%

    Set 3 – 1 rep @ 85-90%

    Set 4 – 3 reps @ 80-85%

    Set 5 – 2 reps @ 85-90%

    Set 6 – 1 rep @ 90-95%

    *Rest 2:00 between sets


    Conditioning

    AMRAP in 12:00

    5 T2B

    10 Push Press (95/65)

    5 Burpees Over the Bar

  • Wednesday, December 28, 2016

    Daily WOD

    A. With a continuously running clock:

    Every 2 minutes, for 6 minutes (3 sets):

    (Snatch Push Press + Overhead Squat) x 2 reps, building over the 3 sets but maintaining proper mechanics

    Followed by…

    Every 2 minutes, for 8 minutes (4 sets):

    2 Snatch Balance; building to a heavy-ish double.

    Followed by…

    6 sets of:

    2 Snatch Pulls + 2 Hang Snatches + 2 Snatches

    (Drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics rather than grip strength for this drill)

    Rest 2 minutes between sets


    B. Conditioning

    2 Rounds:

    50 Sit Ups

    35 Wall Ball

    20 Pull Ups

    10 Cal Bike


    COMP WOD - 5PM

    This is the same as the DAILY WOD, EXCEPT CONDITIONING is as follows:

    3 Rounds:

    50 GHD

    35 UNBROKEN Wall Ball (if you break, you start back at zero for that set)

    20 C2B

    10 Cal Bike

  • Tuesday, December 27, 2016

    Strength

    Power Clean

    5 sets:

    2.2.2 (rest 10 seconds between doubles; the double are touch and go)

    Rest 3 minutes between sets


    Conditioning

    3 rounds:

    500m Row

    30 KB Swings

    20 Box Jumps

  • Monday, December 26, 2016

    Reminder:  One WOD today at 9AM!

    "Benchmark Monday"

    Come on in and see what the bucket has to offer

  • Friday, December 23, 2016

    With a continuously running clock, spending 15 minutes at each, establish a Heavy Single for each of the following:

    1) Power Snatch

    2) OHS

    3) Bench Press

  • Thursday, December 22, 2016

    *With a continuously running clock, score each of the following individually, for reps:

    AMRAP in 7 minutes of:

    Row 250 Meters

    10 Thrusters (95/65)

    Rest 5 minutes

    AMRAP in 7 minutes of:

    50ft. Traveling Lunges (holding a med ball)

    20/15 Hand-Release Push-Ups

    Rest 5 minutes

    AMRAP in 7 minutes of:

    10 Hang Power Cleans (115/75)

    5 Burpees over the Bar

    Rest 5 minutes

    AMRAP in 7 minutes of:

    10 Pull Ups

    :45 Plank Hold

  • Wednesday, December 21, 2016

    Daily WOD

    A. Strength

    Every 3 minutes for 18 minutes (6 sets):

    2 Front Squats w/ a 5 second pause in the bottom


    B. Conditioning

    For Time:

    30 Cals Assault Bike

    “Grace” - 30 C & J (135/95)

    100 Sit Ups

    30 Cals Assault Bike


    Comp WOD - 5pm

    @ 0:00

    “Nate”

    AMRAP in 20:00

    2 Muscle Ups

    4 HSPU

    8 KBS (70/53)

    @ 30:00

    For time:

    15 Squat Clean (155/105 )

    12 Thruster (155/105)

    9 Clean & Jerk (155/105)

    @ 47:00

    AMRAP in 8 minutes :

    4 Lateral over the bar Burpees

    2 Hang Power Cleans (205/145)

  • Tuesday, December 20, 2016

    *Please be on time today!  Warm up will begin at the top of the class hour and the Snatch portion WILL begin at 10 minutes past. 

    A. Olympic

    Every 3 minutes, for 30 minutes (10 sets):

    Snatch

    *Sets 1 & 2 = 3 reps @ 60-70%

    *Sets 3 & 4 = 2 reps @ 70-80%

    *Sets 5 & 6 = 1 rep @ 80-85%

    *Set 7 = 1 rep @ 90%

    *Set 8 = 1 rep @ 95%

    *Set 9 = 1 rep @ 95+%

    *Set 10 = 1 rep @ 101+%


    B. Conditioning

    AMRAP in 12:00

    5 DB Push Press

    5 Burpee Box Jump Overs

    125 m ROW

  • Monday, December 19, 2016

    A. Strength/Oly Conditioning

    Every 3 minutes, for 18 minutes (6 sets):

    Clean and Jerk @ 1.1.1.1 (rest exactly 10 seconds between each single; the 4 individual singles is ONE set)


    B. Conditioning

    4 rounds for times of:

    20 UNBROKEN Wall Balls

    20 UNBROKEN Kettlebell Swings

    20 Double Unders

  • Saturday, December 17, 2016

    COMP WOD - 8am

    A. Take 10 minutes to build to a 3RM Behind the Neck Strict Press (snatch grip)

    B. @ 20:00 on the clock

    5 rounds for time of:

    8 C2B Pull Ups

    10 Double Kettlebell Thrusters

    15/10 Calories, Assault Bike

    C. @ 40:00 on the clock

    5 rounds for time of:

    10 Burpee Box Jump Overs

    15 Wall Ball

    20 Double Unders

    10 T2B


    Daily WOD - 9am

    Following the selection of partners, the teams will go through the warm up in the same manner they will go through the workout. This will ensure everyone is properly warmed up with no exclusions.

    Warm Up:

    3 sets (for quality):

    20 Jumping Jacks

    10 Ring Rows

    6 “Snaking Burpees”

    WOD

    With a running clock:

    A.) In teams of 3, complete 5 sets for max reps/calories of:

    60 seconds of Rowing (for calories)

    60 seconds of Sit Ups

    60 seconds of Thrusters (75/55 lbs)

    Rest 60 seconds

    *Teams get one erg, one Abmat, and one barbell. Team members rotate through the three work stations at 60 second intervals. Everyone rests at the same time Score is total calories rowed and reps completed).

    B.) At 22:00 on the clock,100 burpees ( for time) as a team with 1 partner working at a time

  • Friday, December 16, 2016

    A. Strength

    Every 3 minutes, for 18 minutes (6 sets), of Push Press:

    *Set 1 – 5 reps

    *Set 2 – 3 reps

    *Sets 3-6 – 1 rep

    The goal is to build to today’s 1-RM Push Press.


    B. Conditioning

    AMRAP in 20 minutes:

    120ft Double KB Farmer’s Carry (Heavy)

    8 Dips

    8 Strict Pull Ups

  • Thursday, December 15, 2016

    Strength

    Back Squat - 5 x 5, (4th set at 80% of 1RM back

    squat and then select 5th set weight based on

    difficulty of 4th set)


    Conditioning

    EMOM x 16

    Station 1 - Bike, Cals

    Station 2 - 45 sec. Plank Hold

    Station 3 - Max Rope Climbs

    Station 4 - 30 sec. Hollow Hold

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