Workout Of The Day

  • Tuesday, April 24, 2018

    Tempo Back Squats

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


    Conditioning

    AMRAP in 20:00

    3 STRICT Pull Ups

    6 HSPU

    9 Burpees

    30 Double Unders


  • Monday, April 23, 2018

    Snatch Work

    Every 90 sec for 3 sets:

    3 Muscle Snatches

    Into…

    Every 90 sec for 10 sets:

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


    Conditioning

    3 rounds:

    500m Row 

    30 Wall Ball

    10 Deadlifts (BW)

  • Saturday, April 21, 2018

    8am - 3 Person Team COMP WOD

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

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

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

    @ 25:00 - "Jet Setting"

    100 Cal Row

    100 Wall Ball

    100 Lateral Bar Burpees

    100 Deadlifts (225/155)

    100 Lateral Bar Burpees

    100 Wall Ball

    100 Cal Row


    9am - Daily WOD

    PARTNER CONDITIONING

    With a 30 minute running clock:

    2000m Row

    then,

    AMRAP in remaining time:

    Both run 200m

    10 Wall Ball Each

    10 Push Ups Each

    10 Pull Ups Each

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

  • Friday, April 20, 2018

    Strength

    3 sets:

    20 Steps dumbbells walking lunge

    *Resting 60 sec between sets


    Conditioning

    AMRAP in 6:00

    20 Double Unders

    10 KBS (53/35)

    Rest 1:00

    AMRAP in 6:00

    5 Man Makers (30/20)

    5 Box Jumps

    Rest 1:00

    AMRAP in 6:00

    5 T2B

    10 Air Squats

  • Thursday, April 19, 2018

    With a continuously running clock:

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

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

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

    3 Push Jerks @ 70-75% of 1RM

    @ 32:00 - AMRAP IN 12:00

    10 GROUND TO OVERHEAD any how (115/75)

    250m Row

  • Wednesday, April 18, 2018

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

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

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

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

    Station 3:  25 Sit ups


    Conditioning 

    3 sets, for max reps/cals:

    3:00 Assault Bike

    2:00 Burpee Box Jump Overs

    1:00 STRICT Pull Ups

    Rest 2:00 between sets


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

    @ 0:00 - "Nate"

    AMRAP in 20:00

    2 Muscle Ups

    4 HSPU

    8 KBS

    *Partners complete A FULL ROUND before switching

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

    AMRAP in 10:00

    8 Cal Bike

    7 T2B

    6 Burpee Box Jump Overs

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

    @ 40:00 - "Lasso"

    1 Legless RC

    10 KB Snatch (5L/5R)

    25 DU

    1 Legless RC

    10 KB Snatch

  • Tuesday, April 17, 2018

    Snatch Work

    Every 2 minutes for 8 sets:

    3-Position Snatch (High to Low)

    *Build over the course of the 8 sets


    Conditioning

    5 Rounds:

    20 Wall Ball

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

  • Monday, April 16, 2018

    Benchmark Testing

    "Jackie"

    For Time:

    1000m Row

    50 Thrusters (45/33)

    30 Pull Ups


    Strength

    3 sets:

    8 Back Squats @ 60-65%

    Rest 60 sec

    8-10 STRICT HSPU 

    Rest 90 sec

  • Friday, April 13, 2018

    4 sets:

    8/arm Single-Arm Dumbbell Press

    Rest 30 sec

    100ft Sled Push (walking)

    Rest 60 sec


    Conditioning

    AMRAP in 12 minutes:

    25 Double Unders

    8 Ring Dips

    8 Burpee Box Jump Overs

  • Thursday, April 11, 2018

    Clean Skill Work

    Every 2 minutes x 20 minutes:

    2 Power Clean & Jerks (not touch and go)

    *build over these 10 sets 


    Conditioning

    7 Rounds:

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

    10/7 Cal Bike/Row - alternating rounds

  • Wednesday, April 11, 2018

    Strength Couplet

    3 sets:

    8 Back Rack Split Squat/ Leg

    Rest 60 sec

    10 RDL

    Rest 60 sec

    *Loading is choice to maintain form and quality


    Conditioning

    4 sets:

    10 Bench Press (155/105)

    15 DB Lateral Raise

    20/15 Cal Bike

    25 Sit Ups


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

    @ 0:00 - AMRAP in 12:00

    15 Calorie Row

    12 Power Snatch (75/55)

    9 Box Jump Overs

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

    1 MINUTE REST

    @ 13:00 - 4 minutes as a team 

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

    *Score is combined weight of both partners

    @ 25:00 - For Time:

    100 Wall Ball

    75 C2B

    50 HSPU

    25 Muscle Ups

    Max Cals on Bike

    *15:00 time cap

  • Tuesday, April 10, 2018

    Strength/Core Couplet

    4 sets:

    10 DB Push Press

    Rest 30 sec

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

    Rest 90 sec


    Conditioning

    4 sets:

    3 minutes per set:

    5 HSPU

    10 KBS

    15 Pulll Ups

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

  • Monday, April 9, 2018

    Snatch Technique Drills

    Every 90 sec x 3 sets:

    2 High Hang Snatch

    Into:

    Every 90 sec x 3 sets:

    2 Hang Snatch

    Into:

    Every 90 sec x 3 sets:

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

    Into:

    Every 90 Sec x 2 sets:

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

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


    Conditioning

    4 Rounds for time:

    18/15 Cal Row

    15 Box Jump Overs

    12 Toes-through-RIngs

  • Friday, April 6, 2018

    Power Snatch Skill Work

    2 reps

    EMOM x 7 sets, building


    Conditioning

    10 rounds:

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

    7/5 cal bike

  • Thursday, April 5, 2018

    Every 90 sec for 8 sets:

    2 Cleans + 1 PUSH Jerk

    *load is choice, building


    Conditioning

    AMRAP in 15:00

    20/15 Cal Row

    20 Alternating DB Snatch (50/35)

    10 Burpee T2B

  • Wednesday, April 4, 2018

    DAILY WOD

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

    25 KBS

    25 SDHP (75/55)

    25 Box Jumps

    25 Push Press

    50 Double Unders

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


    PARTNER COMP WOD - 5pm

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

    3 Rounds:

    30 KBS (70/53)

    30 Burpee Box Jump Overs

    30 Push Press (95/65)

    30 Back Squats

    *Split reps any way

    @ 22:00 - "In The Meantime"

    AMRAP in 8:00:

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

    One Partner - Cals on Bike

    *Score is feet travelled + Cals

    @ 35:00 - "Closing Time"

    (Double JT)

    42-30-18 reps for time:

    HSPU 

    Ring Dips 

    Push Ups

  • Tuesday, April 3, 2018

    4 sets:

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

    Rest :30

    6 STRICT Pull Ups

    Rest 1:00


    Conditioning

    For Time:

    21-15-9

    Burpee over Med Ball

    42-30-18

    Wall Ball

  • Monday, April 2, 2018

    Snatch Work 

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

    into…

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

    into…

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


    Conditioning

    For max reps/cals:

    3 Minutes - Row

    3 Minutes - Power Cleans

    3 Minutes - Bike

    3 Minutes - Sit Ups

  • Saturday, March 31, 2018

    Partner COMP WOD - 8am

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

    4 Rounds for time:

    100ft Shuttle Run, each teammate

    50ft. One Arm Overhead DB Lunge, each teammate

    25 Wall Ball

    20 Pull Ups

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

    @ 22:00 - "Light & Fluffy"

    6 Rounds per teammate:

    5 Sandbag OTS

    5 Burpee Box Jump Overs

    15 HSPU

    @ 42:00 - For Time

    100 Cal Assault Bike

    100 T2B

    *split any way


    Daily WOD - 9am

    INDIVIDUAL - HSPU Work

    PARTNER CONDITIONING

    AMRAP IN 30:00

    400m Run (both teammates)

    20 Pull Ups

    20 Cals Bike

    40 Wall Ball

    40 KBS

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

  • Friday, March 30, 2018

    Power Clean

    EMOM x 10 - 1 Power Clean, building


    Conditioning

    500m Row

    +

    3 rounds:

    10 Power Snatches (115/75)

    10 OHS

    10 SDHP

    +

    500m Row

  • Thursday, March 29, 2018

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

    *rest 90 seconds between sets


    Conditioning

    5 Rounds:

    50 Double Unders

    +

    2 Rounds of "Cindy"

  • Wednesday, March 28, 2018

    Back Squat

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

    Conditioning

    AMRAP in 15:00

    15/12 Cal Bike

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

    6 Burpee Box Jump Overs


    TEAM COMP WOD - 5pm

    *In team's of 3:

    @ 0:00 - "Footsteps…"

    AMRAP in 12:00

    25ft. DB Farmer's Carry

    5 DB Thrusters

    5 C2B

    25ft. DB Farmer's Carry

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

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

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

    @ 30:00 - "In High Gear"

    AMRAP in 15:00

    Max Muscle Ups

    12 Burpees OTB

    250m Row

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

  • Tuesday, March 27, 2018

    Snatch

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

    then:

    Every 90 seconds for 15:00

    1 Snatch (NOT POWER) @ CHOICE


    CONDITIONING

    5 Rounds for time:

    6 Power Cleans (155/105)

    12 Toes through Rings

    18 Wall Ball

  • Saturday, March 24, 2018

    8am - 18.5

    9am - Daily WOD

    Individual - 15 minutes for a 1RM Clean and Jerk

    Partner Conditioning

    AMRAP in 22:00

    5 Burpees Each over your partner

    10 Cals Each Assault Bike

    5 Hang Power Cleans Each (135/95)

    200m Run (as a team)

  • Friday, March 23, 2018

    Power Snatch Work

    With a continuously running clock:

    @ 0:00 - EMOM x 5:00 

    1 Hang Power + 1 Power Snatch @ 60%

    @ 7:00 - EMOM x 5:00

    2 Power Snatches @ 70%-80%

    @ 14:00 - EMOM x 5:00

    1 Power Snatch @85%


    Conditioning

    30 Cal Row

    +

    5 rounds:

    5/arm KB One Arm Row

    10 Push Ups

    15 Air Squats

    30 Cal Row

  • Thursday, March 22, 2018

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

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

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

    "Long and Hard"

    AMRAP in 40:00

    15/12 Cal Bike

    10 T2B

    20 UNBROKEN KBS

    30 Double Unders

    40 Sit Ups


  • Wednesday, March 21, 2018

    DB Thruster - skill work

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


    Conditioning

    AMRAP in 20:00

    10 Lateral Burpee over DB (18.0)

    20 Alternating DB Snatch

    10 Ring Dips

  • Tuesday, March 20, 2018

    Clean Work

    With a continuously running clock:

    @ 0:00 - EMOM x 5:00

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

    @ 7:00 - EMOM x 5:00

    2 Cleans @ 75%

    @ 14:00 - EMOM x 5:00

    1 Clean @ 85%

    @ 30:00 - Conditioning

    21-15-9 reps

    Wall Ball x2

    C2B Pull Ups

  • Monday, March 19, 2018

    CrossFit Open WOD 18.4

    or

    Optional Daily WOD

    Overhead Work

    Take 15 minutes to build to a heavy complex of:

    5 Strict Presses + 3 Push Presses + 1 Split Jerk


    Conditioning

    3 Rounds:

    500m Row

    10 Box Jump Overs

    30 Jump Switch Lunges

  • Saturday, March 17, 2018

    8AM - 18.4

    9AM - DAILY WOD

    INDIVIDUAL

    Snatch

    15 minutes to build to a heavy single

    TEAM CONDITIONING (teams of 4)

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

    25 Sit Ups

    200m Run

    12 Target Burpees

    10 Clean & Jerks (115/75)

  • Friday, March 16, 2018

    Bench Press

    Take 15 minutes to build to a 2RM


    Conditioning

    6 sets:

    10/7 Cals Assault Bike

    12 Sit Ups

    20 KBS

    *Rest 1:00 between sets

  • Thursday, March 15, 2018

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


    Front Squat

    5 sets x 5 reps, building to a heavy 5


    Conditioning

    AMRAP in 15:00

    10 SDHP (75/55)

    10 Burpees OTB

    10 Back Squats

  • Wednesday, March 14, 2018

    Deadlift/T2B

    5 sets:

    7 Deadlifts @ 75% + 10 T2B

    *Rest 2:00 between sets


    Conditioning

    5 rounds:

    250m Row

    10 Push Ups

    15 Air Squats


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

    In teams of 3:

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

    15 Rounds, rotating through teammates:

    8/6 Cal Row

    3 Sandbag Over The Shoulder (100/70)

    6 HSPU

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

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

    Max Power Snatches (115/75)

    40 Double Unders

    25 Wall Ball

    @ 35:00 - In 12 minutes:

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


  • Tuesday, March 13, 2018

    Pause Power Clean Complex

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

    1 Pause Power Clean + 1 Power Clean

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

    * Start at 55% and build gradually throughout


    Conditioning

    EMOM x 20:00

    Minute 1 - Max HSPU in :30

    Minute 2 - 20 Sit Ups

    Minute 3 - Max C2B in :30

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

  • Monday, March 12, 2018

    CrossFit Open WOD 18.3 

    or

    Daily WOD

    Snatch Drills

    5 sets:

    2 Hang Snatch Pulls

    2 Snatch High Pulls (from ground)

    10 seconds Rest - Bar on Floor

    2 Power Snatches

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

    then:

    EMOM x 8 minutes

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


    Conditioning

    AMRAP in 12 minutes:

    7 Burpee Box Jump Overs

    7 DB Thrusters

    14 Cal Bike

  • Saturday, March 10, 2018

    8am - 18.3

    9am - Daily WOD

    INDIVIDUAL - 10 minutes for a 5RM OHS

    PARTNER CONDITIONING

    AMRAP in 25:00

    Partner #1 - 6 Deadlifts

    Partner #2 - 6 Deadlifts

    Partner #1 - 5 Hang Power Cleans

    Partner #2 - 5 Hang Power Cleans

    Partner #1 - 4 Push Press

    Partner #2 - 4 Push Press

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

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

    *for the entirety of the WOD, PLATE OVERHEAD

  • Friday, March 9, 2018

    Strict Press

    EMOM for 15 minutes:

    1 Rep


    Conditioning

    8 rounds for time:

    12/8 cal row

    10 Box Jump Overs

    6 DB Push Press

  • Thursday, March 8, 2018

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


    Clean Work

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

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

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

    THEN, lower the weight to 50-55%…

    Every :30 for 3 minutes:

    3 Power Cleans & Jerks


    Conditioning

    5 Rounds for time:

    18 KBS

    12 Goblet Squats (w/same KB)

    9 Cal Row

  • Wednesday, March 7, 2018

    Conditioning

    Every minute on the minute for 30 minutes:

    Minute 1: 8/5 Cals Assault Bike

    Minute 2: Max Wall Ball

    Minute 3: 15/10 Push Ups

    Minute 4: Max Double Unders

    Minute 5: 30 second Plank on Low Rings

    Strength

    Back Squat

    Take 10 minutes to build to a challenging set of 3


    Team COMP WOD - 5PM

    In teams of 3:

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

    15 Rounds, rotating through teammates:

    8/6 Cal Row

    3 Sandbag Over The Shoulder (100/70)

    6 HSPU

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

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

    Max Power Snatches (115/75)

    40 Double Unders

    25 Wall Ball

    @ 35:00 - In 12 minutes:

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

  • Tuesday, March 6, 2018

    With a continuously running clock:

    @0:00 - Power Snatch

    8 minutes to build to a heavy single

    @ 13:00 - Conditioning

    9-15-21

    Power Snatch (95/65)

    HSPU

    @ 30:00 - Strength Couplet

    3 sets:

    10 DB Bench Press

    immediately into…

    Max Strict Pull Ups into Max Kipping Pull Ups

    *Rest 2:00 between rounds

  • Monday, March 5, 2018

    CrossFit Open WOD 18.2

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

    DB Squats

    Bar-Facing Burpees

    In the remaining time of 12 minutes:

    18.2a - 1RM Clean


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

    Push Press

    Build to a heavy set of 3 reps

    *rest 90 sec between sets


    Conditioning

    For time:

    750m Row

    40 KBS

    30 Push Press (95/65)

    40 KBS

    750m Row

  • Saturday, March 3, 2018

    Partner Conditioning

    AMRAP in 10 minutes:

    "Cindy" in the style of:

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

    Rest 3:00

    AMRAP in 10 minutes:

    10 Push Press (each teammate)

    12 Synchro Burpees over the bar

    20 Lateral Bar Hops, each teammate

    Rest 3:00

    AMRAP in 10:00

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

    20 Sit Ups

    20 KBS

    *Switch when 1 partner has completed the 20/20

  • Friday, March 2, 2018

    Deadlift 

    10 minutes to build to a Heavy Single


    Conditioning

    AMRAP in 30:00

    30/20 Cal Bike

    20 Box Jump Overs

    20 Alternating DB Hammer Curls

    5 Wall Walks

    2 Deadlifts @ 90% of your Heavy Single

  • Thursday, March 1, 2018

    Clean Work

    Every 2 minutes for 10 minutes (5 sets):

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

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

    THEN, lower the weight to 50-55%…

    EMOM for 5 minutes:

    4 Power Cleans


    Conditioning:

    For time:

    2 Rounds:

    40 Wall Ball

    50 Double Unders

    Into:

    2 Rounds:

    20 Toes-through-Rings

    25 Push Ups

  • Wednesday, February 28, 2018

    5 sets

    Strict Press - 6-8 reps; load is choice

    Into

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

    Rest 2:00 following Side Planks before next set


    Conditioning

    3 rounds for time:

    500 meter row

    35 KB Swings

    35 Sit Ups


    TEAM COMP WOD - 5PM

    @ 0:00 - For Time & Bike Cals:

    Max Cals on Bike

    300 Double Unders

    200 Wall Ball

    100 Ring Dips

    20 Legless Rope Climbs

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

    @ 20:00 - "Shuttle Fun"

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

    5 rounds, per teammate:

    75ft Shuttle Run

    6 Burpee Box Jump Overs

    25ft Shuttle Run

    6 Alternating DB Snatches

    50ft Shuttle Run

    @ 40:00 - "Triple Grace"

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

  • Tuesday, February 27, 2018

    With a continuously running clock...

    @ 0:00 - Snatch

    15 minutes to build to a Heavy Single

    Rest 7 minutes to set up for…

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

    @ 35:00 - AMRAP in 12:00

    25ft. One Arm OH DB Traveling Lunge

    25 ft One-Arm OH DB Traveling Lunge

    10 Pull Ups

    5 HSPU

  • Monday, February 26, 2018

    CrossFit Open WOD 18.1

    AMRAP in 20 minutes

    8 T2B

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

    14/12 Cals Row


    *For those who have already completed 18.1…

    In the Oly Room…

    Back Squat

    3 sets x 4 reps @ 80%, across


    Conditioning

    EMOM x 21:00

    Minute 1 - 10/8 cals Bike

    Minute 2 - Max Burpees (18.0)

    Minute 3 - 15 Barbell Thrusters (45/33)

  • Saturday, February 24, 2018

    Partner Conditioning

    For Time, as a team:

    20 DB Man Makers (alternating every 2)

    30 Pull Ups

    40 Burpees Over Your Partner

    50 Air Squats

    60 Synchro DB Snatches

    50 Air Squats

    40 Burpees OYP

    30 Pull Ups

    20 DB Man Makers (alternating every 2)

    80 Cal Bike to Finish

  • Friday, February 22, 2018

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

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

    Friday evenings at 5pm-6pm

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

    Sundays from 8-10

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

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


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

    Strength

    Front Squat

    5 sets:

    Set #1 - 10 reps

    Set #2 - 8 reps

    Set #3 - 6 reps

    Set #4 - 4 reps

    Set #5 - 2 reps

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

    *Load should increase with each set

    Rest 5:00

    21-15-9 reps for time:

    Deadlift (185/125)

    Push Ups

    Bar Hop Overs

    Jump Switch Lunges


  • Thursday, February 22, 2018

    Open Prep

    CrossFit Open WOD 11.1

    AMRAP in 10:00

    30 Double Unders

    15 Power Snatches (75/55)


    Strength Conditioning

    3 sets, not for time:

    8 reps: 1-1-2 DB Bench Press

    8 STRICT Pull Ups

    12 HSPU

    16 DB Hammer Curls

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

  • Wednesday, February 21, 2018

    DAILY WOD

    Clean Conditioning Intervals

    AMRAP in 3:00:

    24 Box Jump Overs

    18 Cal Row

    Max Cleans (95/65)

    Rest 3:00

    AMRAP in 3:00:

    20 Box Jump Overs

    15 Cal Row

    Max Cleans (115/75)

    Rest 3:00

    AMRAP in 3:00:

    16 Box Jump Overs

    12 Cal Row

    Max Cleans (135/85)

    Rest 3:00

    AMRAP in 3:00

    12 Box Jump Overs

    9 Cal Row

    Max Cleans (155/95)

    Rest 3:00

    AMRAP in 3:00

    8 Box Jump Overs

    6 Cal Row

    Max Cleans (185/105)


    Core Conditioning

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

    Low Plank

    Side Plank

    Side Plank

    Hollow Hold


    3-Person Team COMP WOD - 5pm

    AMRAP in 8:00

    Teammate #1 - Run 200m

    Teammate #2 - 2 Rounds of Cindy

    Teammate #3 - 10 Burpee Box Jump Overs

    *Rotate when all have completed their stations

    Rest 4:00

    AMRAP in 8:00

    Teammate #1 - Run 100m

    Teammate #2 - 1 Round of Cindy

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

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

    Rest 4:00

    AMRAP in 8:00

    Teammate #1 - Max Cals Rower

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

    Teammate #3 - 6 Burpee Sandbag OTS

    *Rotate when Burpee Sandbags are completed

  • Tuesday, February 20, 2018

    Back Squats

    With a continuously running clock:

    @ 0:00 - Back Squats

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


    Conditioning

    30/20 Cal Bike

    +

    3 Rounds:

    15 OHS (115/75)

    15 T2B

    +

    30/20 Cal Bike

  • Monday, February 19, 2018

    High Hang Snatch

    EMOM x 9:

    Min 1 @ 65%

    Min 2 @ 70%

    Min 3 @ 75%

    Min 4 @ 68%

    Min 5 @ 73%

    Min 6 @ 78%

    Min 7 @ 71%

    Min 8 @ 76%

    Min 9 @ 81%

    *All % off of Heavy Single Snatch


    Conditioning

    9 - 15 - 21 OTB Burpees

    18 - 30 - 42 Wall Ball

    27 - 45 - 63 Sit Ups

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

  • Saturday, February 17, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - 8 rounds per team:

    8 Double KB Deadlifts

    50' Farmer's Carry w/KB

    8 Burpee Box Jump Overs

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

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

    @ 20:00 - For Time:

    20 Synchro DB Snatch

    75 Wall Ball

    30 Synchro DB Snatch

    60 Wall Ball

    40 Synchro DB Snatch

    45 Wall Ball

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

    10 Push Press (115/75)

    10 Cals Bike

    10 T2B


    DAILY WOD - 9AM

    INDIVIDUAL

    1 Snatch Balance + 2 OHS

    15 minutes for a heavy complex

    PARTNER CONDITIONING

    AMRAP in 30:00

    50 Wall Ball

    50 Sit Ups

    50 Box Jump Overs

    50 Cal Bike

    50 Over Your Partner Burpees

  • Friday, February 16, 2018

    Strict Press

    Set 1: 4 reps @ 65%

    Set 2: 3 reps @ 75%

    Set 3: 2 reps @ 85%

    Set 4: 1 rep @ 90%

    Set 5: Max reps @ 75%


    Conditioning

    "The Chief"

  • Thursday, February 15, 2018

    3 Rounds for time:

    30 KBS (Heavy)

    30 Jump Switch Lunges

    Rest 5 minutes, into:

    3 sets, not for time:

    8 Barbell Single-Leg Deadlift per leg

    Rest 1:00

    8 Hanging Stiff-Leg Leg Raises

    Rest 1:00

    :30 Side Plank per side

    Rest 1:00

  • Wednesday, February 14, 2018

    DAILY WOD

    Clean Work

    Every 2 minutes for 10 sets (20 minutes):

    2 Clean Lift-Offs + 1 Power Clean

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


    Conditioning

    AMRAP in 20:00

    40 Double Unders

    25 Sit Ups

    10 HSPU


    PARTNER COMP WOD - 5pm

    @ 0:00 - 8 rounds, alternating movements:

    50 ft. DB Lunge

    12 C2B

    4 Ring Muscle Ups

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

    10 Cal Bike

    7 HSPU

    5 Hang Power Snatch (115/75)

    @ 40:00 - 5 Rounds

    1 Legless RC

    10 Bupees Over Your Partner (18.0)

    20 Double Unders

    15 Front Squats (75/55)

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


  • Tuesday, February 13, 2018

    Snatch Session

    With a continuously running clock:

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

    Snatch Push Press + OHS x 2 reps

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

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

    2 High Hang Snatch @ 50-60%

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

    2 Hang Snatch @ 65-75%

    @ 10:00 - EMOM x 12 minutes:

    1 Snatch @ 75-95%


    Conditioning

    3 Rounds:

    21 Cal Row

    15 DB Thrusters

    9 Lateral Burpees over DBS

  • Saturday, February 10, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - AMRAP in 6:00

    20 Wall Ball

    10 Deadlifts (225/155)

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

    @ 12:00 - 3 Rounds for time:

    25 Cal Bike

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

    *Same as 1st WOD

    @ 35:00 - AMRAP in 10:00

    15 SYCHRO Burpees OTB

    10 Clean & Jerks (155/105)

    15 C2B

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


    DAILY WOD - 9AM

    INDIVIDUAL

    Hang Squat Clean

    EMOM x 10 minutes

    Minutes 1 - 5 - 2 reps

    Minutes 6-10 - 1 rep


    PARTNER CONDITIONING

    AMRAP in 20:00

    70 Cal Bike

    60 Cal Row

    50 Power Snatches (75/55)

    50 C & J (75/55)

    40 Power Snatches (95/65)

    40 C & J (95/65)

    30 Power Snatches (115/75)

    30 C & J (115/75)

    *Share reps any way

  • Friday, February 9, 2018

    Strength

    Pause Front Squat + Front Squat

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


    Conditioning

    5 Rounds:

    1 minute Row for Calories

    1 minute Thrusters (95/65)

    :45 Plank Hold 

    1:15 Rest

  • Thursday, February 8, 2018

    Strength Circuit

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

    Station 1 - 8 Bent Over Barbell Row

    Station 2 -  14 DB Box Step Up and Overs 

    Station 3 -  8 Hanging Stiff-Legged Raises


    AMRAP in 20 minutes:

    20/15 Cal Bike

    15 HSPU

    3 Bar Muscle Ups

  • Wednesday, February 7, 2018

    DAILY WOD

    With a continuously running clock:

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

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

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

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

    @ 30:00 - 3 rounds:

    50 Wall Ball

    35 Double Unders

    20 Target Burpees


    PARTNER COMP WOD - 5pm

    @ 0:00 - For time:

    30 Bear Complex (135/95; alternating partners)

    100 Cal Bike

    30 Bear Complex

    @ 25:00 - AMRAP in 12:00

    10 Burpee Box Jump Overs (18.0 standards)

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

    *partners can share reps anyhow

    @ 40:00 - 8 Alternating full rounds:

    12 Cal row

    4 Bar Muscle Ups

  • Tuesday, February 6, 2018

    Snatch Session

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

    Followed by:

    EMOM x 10 minutes:

    1 Snatch @ 80% of today's complex


    Conditioning

    AMRAP in 12:00

    250m Row

    10 T2B

    20 KBS (53/35)

  • Monday, February 5, 2018

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

    @ 7:00 - Back Squat

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

    @ 27:00 - EMOM x 6 minutes:

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

    @ 42:00 - CONDITIONING

    2 Rounds

    15 Pull Ups

    30 Deadlifts (185/125)

    15 HR Push ups

    30 Sit Ups

    *15 minute cap

  • Saturday, February 3, 2018

    PARTNER COMPEITORS WOD - 8am

    @ 0:00 - For Time:

    75 Cals Assault Bike

    75 Snatches (95/65)

    50 Cals Assault Bike

    50 Snatches (135/95)

    25 Cals Assault Bike

    25 Snatches (155/110)

    @ 25:00 - AMRAP in 10:00

    4 Legless Rope Climbs

    25 HSPU

    @ 40:00 3 Rounds:

    10 Synchro DB OHS Right Arm (50/35)

    15 Muscle Ups

    10 Synchro DB OHS Left Arm


    DAILY WOD - 9am

    PARTNER CONDITIONING:

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

    14 Rounds:

    3 Hang Squat Snatch

    5 Pull Ups

    10 KBS

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

  • Friday, February 2, 2018

    Strength

    Take 20 minutes to build to a 1RM Deadlift


    Conditioning

    AMRAP in 12:00

    6 Sumo-Deadlifts (165/115)

    12 Box Jump Overs

    :20 Hollow Hold

  • Thursday, February 1, 2018

    Strength/Skill

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

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


    Conditioning

    5 Rounds:

    50ft Traveling Double DB Lunge

    100ft Shuttle Run 

    10 Target Burpees

    10 T2B

  • Wednesday, January 31, 2018

    Daily WOD

    Alternating minutes for 6 sets (12 minutes):

    Max Double Unders

    Max HSPU


    Conditioning

    AMRAP in 20:00

    5 STRICT Pull Ups

    10 Cal Bike

    15 DB Bench Press

    20 Sit Ups


    PARTNER COMPETITORS WOD - 5pm

    @ 0:00 - "Double Elizabeth"

    42-30-18 reps for time:

    Squat Cleans (135/95)

    Ring Dips

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

    35 Double Unders

    12 Thrusters (75/55)

    8 Burpee Box Jump Overs

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

    @ 40:00 - For time:

    100 Deadlifts (185/125)

    100 KBS (70/53)

    100 HSPU

    100 Pull Ups

  • Tuesday, January 30, 2018

    With a continuously running clock:

    @ 0:00 - Power Snatch

    Take 15 minutes to build to a Heavy Single

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

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

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

    Calorie Row

    DB Thrusters

  • Monday, January 29, 2018

    With a continuously running clock:

    @ 0:00 - Back Squat

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

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

    @ 35:00 - For max reps:

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

    Rest 30 seconds

    45 seconds G2OH @ 115/75

    Rest 45 seconds

    60 seconds G2OH @ 95/65

    *Rest 3 minutes, then repeat

  • Saturday, January 27, 2018

    PARTNER COMP WOD - 8am

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

    200 Double Unders

    180 Wall Ball

    140 HSPU

    80 Pistols

    @ 20:00 - 3 Rounds:

    10 Syncro Squat Snatch (95/65)

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

    @ 40:00 - For Time:

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

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


    PARTNER Conditioning 

    Teams of 2:

    AMRAP in 30 minutes:

    100 cal row

    50 C2B

    30 Clean and Jerks

    10 Burpee Over your partner (per teammate)

  • Friday, January 26, 2018

    Strength Couplet

    4 sets:

    8/leg DB Split Squat

    Rest 30 seconds

    8/arm Single arm DB or KB Row

    Rest 30 seconds


    Conditioning

    4 Rounds for time:

    20/15 cal bike

    10 Burpee Box JUMP Overs

    20 Wall Ball

  • Thursday, January 25, 2018

    Pause Push Press

    For max reps

    Set #1 - 75%

    Set #2 - 70%

    Set #3 - 65%

    Set #4 - 60%

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

    Strength/Midline Conditioning

    4-5 Sets:

    10 DB Strict Press

    15 Push Ups

    10 T2B

    :20 Hollow Hold

    :20 Plank Hold

  • Wednesday, January 24, 2018

    Daily WOD

    Every 2 minutes for 16 minutes (8 sets):

    1 Clean + 2 Front Squats @ 80-85%

    Conditioning

    AMRAP in 14:00

    50 Double Unders

    30 Alternating DB Snatches (50/35)

    5 Muscle Ups


    COMP WOD - 5pm

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

    DB Burpees (18.0 standard)

    C2B

    Wall Ball

    @ 15:00 - Open WOD 11.1

    AMRAP in 10:00

    30 DU

    15 Power Snatch (75/55)

    @ 35:00

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

    9-6-3 Muscle Ups

    +

    50 cal Bike to finish

  • Tuesday, January 23, 2018

    Strength Circuit

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

    Station 1 - 8 Strict Pull Ups

    Station 2 - Max HSPU in 60 seconds

    Station 3 - 30 Sit Ups


    Conditioning

    3 Rounds for time:

    30/20 cal Row

    30 KBS

  • Monday, January 22, 2018

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

    @ 10:00 - Back Squat

    EMOM x 12 minutes

    2 reps @ 80-85%

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

    *Rest 60 seconds between each set

    Set #1 - 50%

    Set #2 - 50%

    Set #3 - 55%

    Set #4 - 60%

    @ 45:00 - AMRAP in 7:00

    10 Cal Bike

    8 Bar Facing Burpees

    4 OHS (75/55)

  • Friday, January 19, 2018

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

    Olympic Strength/Skill

    Hang Power Snatch

    7 sets x 2 reps, building


    Conditioning

    EMOM x 20 minutes:

    Minute 1: 12 Box Jump Over

    Minute 2: 10 Unbroken Hang Power Snatch

    Minute 3: Max Calorie Bike

    Minute 4: Rest

  • Thursday, January 18, 2018

    In teams of 2, AMRAP in 30:00:

    50 Air Squats

    40 KBS

    30 S2OH (95/65)

    20 Burpees

    10 STRICT Pull Ups

    *Divide reps any way

  • Wednesday, January 17, 2018

    DAILY WOD

    HSPU Work

    AMRAP in 2:00

    Rest 1:00

    AMRAP in 2:00

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


    Conditioning

    5 Rounds:

    5 Squat Snatch (95/65)

    20 Wall Ball

    35 Double Unders

    25 Sit Ups


    Partner COMP WOD - 5pm

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

    KBS

    Thruster (95/65)

    C2B

    *split reps however for this portion

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

    Calorie Row

    Power Snatch (75/55)

    *split reps however for this portion 

    @ 45:00 - 3 rounds:

    10 Back Squats (135/95)

    1 Legless Rope Climb

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

  • Tuesday, January 16, 2018

    Front Squat

    7 sets x 3 reps

    Set #1 - 60%

    Set #2 - 64%

    Set #3 - 68%

    Set #4 - 72%

    Set #5 - 76%

    Set #6 - 80%

    Set #7 - 84%


    Conditioning

    "Pace it or Break It?"

    AMRAP in 5:00

    15-12-9

    KBS (53/35)

    Front Squats (95/65)

    Calorie Bike

    REST 5:00

    AMRAP in 5:00

    15-12-9

    KBS (53/35)

    Front Squats (75/55)

    Calorie Bike

  • Monday, January 15, 2018

    Power Clean & Jerk cycling

    EMOM x 11:00

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

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

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

    @ 3:00 - 4:00 - REST

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

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

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

    @ 7:00 - 8:00 - REST

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

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

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


    Conditioning

    AMRAP in 20:00

    21 Cal Row

    15 C2B

    9 Box Jump Overs

    6 Clean & Jerks (135/95)

  • Saturday, January 13, 2018

    PARTNER COMP WOD - 8am

    @ 0:00 - 5 rounds:

    25 HSPU (as a team)

    10 Squat Cleans, alternating (185/125)

    @ 25:00 - 3 Rounds, each teammate:

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

    One partner performs 10 Power Snatches (135/95)

    @ 45:00 - 1 Round for time:

    50 Sychro OTB Burpees

    75 T2B (one partner working at a time)


    Daily WOD - 9am

    INDIVIDUAL

    Overhead Squats

    10 reps w/ empty bar

    7 reps @ 30% of 1RM

    6 reps @ 40%

    5 reps @ 50%

    4 reps @ 60%

    3 reps @ 65%

    3 reps @ 70%

    3 reps x 3 more sets for a heavy triple

    PARTNER CONDITIONING

    AMRAP in 20:00

    Alternating movements throughout the 20 min.:

    16 Alternating DB Snatches

    6 Burpee Box Jump Overs

    10 Pull Ups

    6 HSPU

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

  • Friday, January 12, 2018

    Strength Couplet 

    4 sets:

    16 Double KB Front Rack Alternating Reverse Lunges

    Rest 1:00

    8 Bench Press @ 70-80%

    Rest 1:00


    Conditioning

    4 sets:

    1:00 Max Calorie Assault Bike

    Rest :30

    1:00 Max HR Push Ups

    Rest :30

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

    Rest :30

  • Thursday, January 11, 2018

    Strength

    Strict Press - 7 sets

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

    Set 2: 3 reps @ 75%

    Set 3: 1 rep @ 80%

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

    * Rest 2:00 between sets


    Conditioning

    For Time:

    50 cal Row

    +

    50 Deadlifts (135/95)

    50 T2B

    50 Hang Power Cleans (115/75)

    50 Wall Ball

    50 Push Press (95/65)

    +

    50 cal Row

  • Wednesday, January 10, 2018

    Strength/Stamina

    Back Squats

    2 Rounds:

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

    Rest :45 seconds

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

    Rest 1:30

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

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


    Conditioning

    For Time:

    30/20 cal bike

    +

    3 rounds:

    25 Sit Ups

    50 Double Unders

    10 Hang Power Snatch (95/65)

    +

    30/20 cal bike


    COMP WOD - 5PM

    @ 0:00 - 

    30-20-10 reps for time

    Cal Row

    Assault Bike Cals

    10m Shuttle Runs 

    @ 15:00 - 

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

    6-5-4-3 reps legless RC

    @ 35:00 - 

    4 Rounds for time:

    15 T2B

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

  • Tuesday, January 9, 2018

    Open Prep

    Snatch Drills + MU

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

    1 Hang Power Snatch + 1 OHS + 1 Snatch

    (x) Muscle Ups (sub C2B)

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

    Snatch complex sets:

    1 - 65%

    2 - 68%

    3 - 71%

    4 - 74%

    5 - 74+%

    6 - 74+%

    7 - 74+%

    Conditioning

    2 Rounds:

    AMRAP in 2:00

    20 KBS (53/35)

    Max Target Burpees

    Rest 2:00

    AMRAP in 2:00

    20 KBS

    Max Burpee Box Jump Overs

    Rest 2:00

    AMRAP in 2:00

    20 KBS

    Max HSPU

    Rest 2:00

  • Monday, January 8, 2018

    Strength

    Thruster (from the ground)

    Take 10 minutes to build to a 7RM

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


    Conditioning

    "Jackie"

    1 Round for time:

    1000m Row

    50 Thrusters (45/33)

    30 Pull Ups

  • Saturday, January 6, 2018

    Comp WOD - 8am

    @ 0:00 - 3 Rounds for time:

    50 Wall Ball

    5 Clean and Jerks (225/155)

    @ 20:00 - For Time:

    40 STRICT Pull Ups

    100 DB Bench Press (50/35)

    40 Pistols

    *partition any way

    @ 40:00 - 21-15-9 reps

    Deadlifts (225/155)

    Double Unders x4


    Daily WOD - 9AM

    INDIVIDUAL - HSPU WORK

    4 sets: :20 on/:10 off

    Rest 1:00

    4 sets: :20 on/:10 off


    Partner Conditioning

    5 sets, rotating through:

    250m Row

    15 Push Ups

    15 Pull Ups

    20 Jump Switch Lunges

  • Friday, January 5, 2018

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

    3 Hang Power Cleans + 3 Front Squats

    Set 1 - 60%

    Set 2 - 65%

    Set 3 - 70%

    Set 4 - 75%

    Set 5 - 75-80%

    Set 6 - 75-80%


    Conditioning

    AMRAP in 20:00

    30 Wall Ball

    30 Sit Ups

    30 Alt. DB Snatch

  • Thursday, January 4, 2018

    Snatch

    Every 3 minutes for 6 sets (18 minutes):

    Reps of 1.1.1 (rest 10 seconds between singles)

    *Load is choice; this is NOT a Power Snatch


    Conditioning

    5 rounds for time:

    10 Push Press (95/65)

    10 Burpee over the bar

    10 T2B

  • Wednesday, January 3, 2018

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

    Station 1 - 8 Deadlifts

    Station 2 - 8 Bench Press

    Station 3 -  Max Double Unders in 1:00


    Conditioning

    AMRAP in 15:00

    12/9 Cal Bike

    50ft. Traveling Lunges w/ KB

    20 KB Swings 


    COMP WOD - 5pm

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

    @ 20:00 - 4 rounds:

    15 Cal Bike

    15 Wall Ball

    15 C2B

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

    Cal Row

    Deficit HSPU

  • Tuesday, January 2, 2018

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

    Clean & Jerk

    Set 1 = 1 rep @ 70%

    Set 2 = 1 rep @ 73%

    Set 3 = 1 rep @ 76%

    Set 4 = 1 rep @ 79%

    Set 5 = 1 rep @ 82%

    Set 6 = 1 rep @ 85%

    Set 7 = 1 rep @ 88%

    Set 8 = 1 rep @ 91%


    Conditioning

    For time:

    1500m Row

    45 OHS (95/65)

    30 Box Jump Overs

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

    *20:00 cap

  • Saturday, December 30, 2017

    Comp WOD - 8am

    @ 0:00

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

    9-7-5 Burpee Bar Muscle Up 

    @ 20:00

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

    30-24-18 Calorie Row

    @ 40:00

    For TIme:

    50 Wall Ball

    40 T2B

    30 Alt. KB Snatch

    20 HSPU

    10 C & J (185/125)


    DAILY WOD - 9AM

    INDIVIDUAL

    15 minutes for Back Squat - 1RM

    15 minutes for Shoulder Press - 1RM

    PARTNER CONDITIONING

    AMRAP in 15:00

    10 cal Bike

    10 KBS

    3 Sandbag/Atlas Stone to Shoulder

    *Alternate full rounds

  • Friday, December 29, 2017

    Power Clean  & Jerk Session

    Every 2:00 for 6 sets:

    3-Position Clean & Jerk

    Set 1 - 50%(of 1RM)

    Set 2 - 60%

    Set 3 - 70%

    Set 4 - 75%

    Set 5 - 80%

    Set 6 - 80%+


    Conditioning

    4 Rounds for Time:

    30 Double Unders

    15 Power Cleans (95/65)

    30 Double Unders

    15 Wall Ball

  • Thursday, December 28, 2017

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

    4 sets: 

    :40 on/ :20 rest

    Rest 1:00

    4 sets:

    :40 on/:20 rest


    Conditioning

    3 Rounds:

    500m Row

    21 Deadlifts (BW)

    12 Burpee Box Jump Overs

  • Wednesday, December 27, 2017

    Daily WOD

    Snatch Session

    Part 1 - 5 sets:

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

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

    Part 2 - 5 sets x 3 reps:

    Power Snatch

    Build to 60% of 1RM, then:

    Set 1 - 3 reps @ 60%

    Set 2 - 3 reps @ 65%

    Set 3 - 3 reps @ 70%

    Set 4 - 3 reps @ 70%+

    Set 5 - 3 reps @ 70%+


    Conditioning:

    5 Rounds:

    21 Air Squats

    12/9 Cal Bike

    10 Alt. DB Snatches (50/35)


    INDIVIDUAL COMP WOD - 5pm

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

    Muscle Up

    Squat Clean Thruster (155/105)

    @ 15:00 - 3 Rounds for time:

    25 HSPU

    3/2 Legless Rope Climbs

    @ 35:00 - AMRAP in 12:00

    30 Double Unders

    20 Cal Bike

    10 Bench Press (155/105)

  • Tuesday, December 26, 2017

    One WOD only at 9AM

    "Punch Drunk"

    Teams of 2

    100 Shoulder-to-Overhead (95/65)

    90 Wall Ball

    80 Pull Ups

    70 KBS

    60 Front Squats (95/65)

    50 Sychro. Bar Facing Burpees

    60 Back Squats (95/65)

    70 Box Jump Overs

    80 Push Ups

    90 Sit Ups

    100 Cal Row

  • Saturday, December 23, 2017

    INDIVIDUAL COMP WOD - 8AM

    @ 0:00 - 5 Rounds For Time:

    1 Round of "Mary"

    1 Round of "DT"


    @ 25:00 - For Time:

    30 Cal Row

    30 Burpees over the Rower

    30 Cal Bike


    @ 40:00 - 4 Rounds For Time:

    3 Squat Cleans (205/135)

    15 Unbroken KBS (70/53)

    45 Double Unders


    Daily WOD - 9AM

    "The Other Total"

    For the hour:

    Take 20 minutes to build to a 1RM Clean

    Take the next 20 minutes for a 1RM Bench Press

    Take the final 20 minutes for a 1RM Overhead Squat

  • Friday, December 22, 2017

    Back Squat - 8 sets

    Set 1 - 4 reps @ 70%

    Set 2 - 3 reps @ 80%

    Set 3 - 2 reps @ 90%

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


    Conditioning

    AMRAP in 12:00

    12 Box Jump Overs

    12 Target Burpees

    12 Cal Row

  • Thursday, December 21, 2017

    Warm Up

    1:30 Easy Row

    3 Inch Worms

    5 Ring Rows

    7 Wall Squats

    15 DU

    1:00 Moderate Row

    :20 Spiderman Stretch/side

    2 STRICT Pull Ups + 3 Kipping Pull Ups

    :20 Hollow Rocks

    15 DU

    :30 Hard Row

    10 Goblet Squats

    :20 Samson Stretch/side

    15 DU

    CONDITIONING

    AMRAP in 25:00

    10 Pull Ups

    20 Push Ups

    30 Squats

    40 Double Unders

  • Wednesday, December 20, 2017

    Snatch Work

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

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

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

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

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

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

    Every 90 seconds for 9:00 (7 sets)

    1 Snatch


    Conditioning

    For Time:

    30-24-18-12 reps:

    DB Snatch (alternating)

    40-30-20-10 reps:

    Sit ups


    PARTNER COMP WOD - 5pm

    "Crazy 8's"

    @ 0:00 - AMRAP in 8 minutes:

    8 Sychro Bar Facing Burpees

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

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

    @ 16:00 - 8 Rounds, alternating movements:

    8 Cal Bike

    8 Front Squats (115/75)

    8 Pull Ups

    8 Alt. KB Snatches (53/35)

    8 Box Jump Overs

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

  • Tuesday, December 19, 2017

    Strength Circuit

    4 rounds:

    8 Standing DB Press

    Rest 30 sec

    8 RDL

    Rest 30 sec

    8/arm Heavy One Arm Row

    Rest 30 sec


    Conditioning

    3 Rounds:

    500m Row

    30 KBS (53/35)

    15 HSPU

  • Monday, December 18, 2017

    With a continuously running clock:

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

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

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

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

    @ 35:00 - For Time:

    30/20 Cal Bike

    12 Hang Squat Clean Thrusters (115/75)

    20/15 Cal Bike

    9 HSCT

    10 Cal Bike

    6 HSCT

  • Saturday, December 16, 2017

    PARTNER COMP WOD - 8am

    @0:00 - 10 rounds, alternating movements:

    1 Legless RC

    10 Target Burpees

    20 Double Unders

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

    30 OHS (95/65)

    30 T2B

    10 Muscle Ups

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

    KBS (HAF)

    Thruster (95/65)


    DAILY WOD - 9AM

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

    PARTNER CONDITIONING

    Teams of 2:

    AMRAP in 20:00

    10 Hang Power Cleans

    20 Pull Ups

    30 Sit Ups

    40 KBS

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


  • Friday, December 15, 2017

    For Time:

    500m Row

    25 Cal Bike

    20 Trav. Lunges w/Plate OH

    10 Burpees

    400m Row

    20 Cal Bike

    20 Trav. Lunges w/Plate OH

    8 Burpees

    300m Row

    15 Cal Bike

    20 Trav. Lunges w/ Plate OH

    6 Burpees

    200m Row

    10 Cal Bike

    20 Trav. Lunges w/ Plate OH

    4 Burpees

    100m Row

    5 Cal Bike

    20 Trav. Lunges w/ Plate OH

    2 Burpees

  • Thursday, December 14, 2017


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


    Snatch/Squat Session

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

    3 High Hang Snatch @ 50-60%

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

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

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

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

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

    1 Snatch

    Part 5 - Back Squats

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

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

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

    @ 36:00 - Set 4 - 1 rep @ 90-95%

    @ 39:00 - Set 5 -  MAX reps @ 80%

  • Wednesday, December 13, 2017

    Strength

    Deadlift

    3RM

    Suggested build up to test:

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

    Set 2 - 3 reps @ 75%

    Set 3 - 2 reps @ 85%

    Set 4 - 1 rep @ 90%

    Set 5 - 3RM

    Set 6 - 3RM


    Conditioning

    AMRAP in 20:00

    35 Double Unders

    20 Sit Ups

    5 Muscle Ups


    INDIVIDUAL Competitors WOD - 5pm

    @ 0:00 - For TIme

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

    7-5-3 reps - Muscle Ups

    @ 15:00 - 2 Rounds for Time:

    30 Cal Row

    30 HSPU

    @ 35:00 - 3 Rounds for Time:

    800m Bike

    4 Front Squats (205/145)

    40 Double Unders

  • Tuesday, December 12, 2017

    Clean and Jerk

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

    1 Clean from 2" below knees + 1 Jerk 

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


    Conditioning

    For Time:

    Row 500m

    +

    3 rounds:

    20 Pull Ups

    30 Wall Ball

    40 KBS (53/35)

    +

    500m Row 

  • Monday, December 11, 2017

    Strength Triplet

    3 sets:

    8 Barbell Split Squats/ Leg (NOT alternating)

    Rest 30 sec

    15 DB Bench Press

    Rest 30 sec

    8 DB Hammer Curls/Arm (alternating)

    Rest 30 sec


    Conditioning

    For Time:

    30 Cal Bike

    25 DB Burpees

    20 T2B

    25 DB Burpees

    30 Cal Bike

  • Saturday, December 9, 2017

    PARTNER COMP WOD - 8AM

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

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

    Movements:

    Thrusters (45/33)

    KBS (70/53)

    Wall Ball

    Box Jump Overs

    Pull Ups


    Daily WOD - 9AM

    Pre Party Primer

    Partner Conditioning

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

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


  • Friday, December 8, 2017

    Cleans

    Every 2 minutes for 12 minutes:

    3 Hang Power Cleans (dropping each one)

    *Build to the heaviest you can across the 6 sets


    Conditioning

    3 Rounds:

    1:00 Max Cals Bike

    1:00 Max Sit Ups

    1:00 Max Goblet Squats

    1:00 Max Push Press (95/65)

  • Thursday, December 7, 2017

    5 rounds for time:

    500m Row

    40 Double Unders

    30 Sit Ups

    20 KB Swings

    10 Box Jump Overs

  • Wednesday, December 6, 2017

    Back Squats

    2 Waves of 5-3-1 rep scheme:

    5 @ 70-75%

    3 @ 75-80%

    1 @ 80-85%

    5 @ 75-80%

    3 @ 80-85%

    1 @ 85-90%

    *Rest 2-3 minutes between sets


    Conditioning

    AMRAP in 5 minutes:

    10 Wall Ball

    10 Burpees

    Rest 3:00

    AMRAP in 5 minutes:

    5 HSPU

    3 STRICT Pull Ups

    Rest 3:00

    AMRAP in 5 minutes:

    :20 Hollow Hold

    10 DB Thrusters


    PARTNER COMP WOD - 5pm

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

    @ 20:00 - 3 Rounds: 

    12 Strict Pull Ups

    16 Box Jumps Overs

    12 Hang Squat Cleans (135/95) 

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

    *Share reps for all any how

  • Tuesday, December 5, 2017

    Snatch

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


    Conditioning

    AMRAP in 15:

    30 Double Unders

    10 T2B

    5 OHS (95/65)

  • Monday, December 4, 2017

    Strength Circuit

    4 rounds:

    8 Bench Press 

    Rest 30 seconds

    8 Ring Rows 

    Rest 30 seconds

    8 RDL 

    Rest 30 seconds


    Conditioning

    4 rounds:

    250m Row/400m Bike (alternate rounds)

    20 Push Ups

    25 Sit Ups

  • Saturday, December 2, 2017

    PARTNER COMP WOD - 8am

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

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

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


    Daily WOD - 9am

    INDIVIDUAL - Back Squats

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

    Partner Conditioning

    7 Rounds each partner, alternating full rounds:

    5 Power Clean

    5 Thruster

    10 Box Jump Overs

  • Friday, December 1, 2017

    Snatch

    20 minutes to build to a heavy single

    Conditioning

    EMOM x 20:00

    3 Snatches

    6 Burpees OTB

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

  • Thursday, November 30, 2017

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

    7 Ring Rows

    Max Push Ups in 1 minute

    20 Alternating Reverse Lunges w/DB or KB

    250m Row

  • Wednesday, November 29, 2017

    Jerk Work

    EMOM x 15:00

    1 Split Jerk @ 70-80%


    Conditioning

    "Diane"

    21-15-9

    Deadlifts (225/155)

    HSPU


    INDIVIDUAL COMP WOD - 5pm

    @ 0:00 - "Diane"

    @ 20:00 - "Elizabeth"

    @ 35:00 - "Fran"


  • Tuesday, November 28, 2017

    Pull Up Strength

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

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


    Conditioning

    AMRAP in 15:00

    35 Double Unders

    7 DB Man Makers

  • Monday, November 27, 2017

    Clean Work

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

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

    Sets 1-3 – 55-60%

    Sets 4-6 – 60-65%

    Sets 7-8 – 65-70%

    Sets 9-10 – 70-75%


    Conditioning

    For Time:

    20/16 Cal Bike

    10 Ground to Overhead (G2OH)

    20 Sit Ups

    16/12 Cal Bike

    8 G2OH

    20 Sit Ups

    12/8 Cal Bike

    6 G2OH

    20 Sit Ups

    8/4 Cal Bike

    4 G2OH

    20 Sit Ups

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

  • Saturday, November 25, 2017

    COMP WOD - 8am

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

    25 Unbroken Wall Ball

    10 Unbroken Pull Ups

    5 Unbroken Snatches (115/75)

    @25:00 - 4 Rounds:

    30 Cal Bike

    4 LL Rope Climbs

    20 T2B

    *Share reps any way

    @45:00 - 10:00

    1RM Bench Press


    Partner Daily WOD - 9am

    AMRAP in 10:00 (alternating full rounds):

    5 Hang Power Snatch (95/65)

    5 Burpees Over The Bar

    Rest 2:00

    AMRAP in 10:00 (alternating full rounds):

    5 Power Cleans (135/95)

    5 Pull Ups

    Rest 2:00

    AMRAP in 10:00 

    Run 140m (together)

    10 Wall Ball (each)

    15 Double Unders (each)

  • Friday, November 24, 2017

    "McGhee"

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

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

  • Wednesday, November 22, 2017

    Strength Circuit

    4 sets:

    8 Push Press

    Rest 45 sec

    8 RDL

    Rest 45 sec

    :30 Hollow Hold

    Rest :45


    Conditioning

    AMRAP in 20:00

    35 Double Unders

    10 HSPU

    3 Rope Climbs

  • Tuesday, November 21, 2017

    Back Squat

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

    Right into…

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


    Conditioning

    5 sets for max reps:

    30 sec Row (for calories)

    30 sec Rest

    60 sec of KBS

    60 sec Rest

  • Monday, November 20, 2017

    Snatch Work

    A.) Primer:

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

    Snatch Grip DL

    Snatch Pull from below knees

    Muscle Snatch

    OHS

    Snatch Push Press (behind the neck)

    Snatch Balance

    Hang Power Snatch

    Snatch from below knees

    B.) Pause Hang Snatch

    4 sets x 3 reps @ 65-75%

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


    Conditioning 

    AMRAP in 4 minutes:

    15 Burpee Over the Bar

    15 Pull Ups

    15 OHS

    Rest 2:00

    AMRAP in 4 minutes:

    12 Burpee Over the Bar

    12 Pull Ups

    12 OHS

    Rest 2:00

    AMRAP in 4 minutes:

    9 Burpee Over the Bar

    9 Pull Ups

    9 OHS

  • Saturday, November 18, 2017

    Partner COMP WOD - 8am

    @ 0:00 - 10 Rounds EACH:

    50 Double Unders

    15 T2B

    5 Bench Press (225/155)

    #fraserfroningvstheworld


    @ 40:00 - AMRAP in 10:00

    3 Muscle Ups

    9 Wall Ball

    15 Cal Bike

    *Alternate movements


    DAILY WOD - 9am

    Partner Conditioning

    AMRAP in 30 minutes:

    10 Burpees

    10 Pull Ups

    10 Wall Ball

    12 Deadlift

    9 Hang Power Clean

    6 Push Jerks

    25 Cal Row

    *Every 3 minutes, both teammates perform 10 Sit Ups

    *Share reps any way

  • Friday, November 17, 2017

    3 Sets:

    8 L-Seated DB Press

    Rest 30 sec

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

    Rest 30 sec

    25 UNBROKEN KB Swings

    Rest 30 sec


    Conditioning

    AMRAP in 20:00

    10 SDHP (95/65)

    2 Rope Climbs

    10 Front Squats

    20 HR Push Ups

  • Thursday, November 16, 2017

    For Time:

    6 Rounds:

    5 Squat Snatches (115/75)

    4 HSPU

    3 DB Man Makers

    2 Muscle Ups

    10 Calorie Bike

  • Wednesday, November 15, 2017

    Jerk Work

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

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

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

    Split Jerk x 1 rep

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


    Conditioning

    3 Rounds for time:

    500m Row

    12 Power Cleans (135/95)

    21 Box Jump Overs


    Partner Comp WOD - 5pm

    @ 0:00 - "Double Amanda"

    18-14-10

    Muscle Ups

    Snatch (135/95)

    *Share reps any how

    @ 20:00 - "Double Diane"

    42-30-18

    Deadlift

    HSPU

    *Share reps any how

    @ 35:00 - 6 Alternating Full Rounds:

    5 Front Squats (135/95)

    10 Box Jumps

    15/12 Cal Row

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

  • Tuesday, November 14, 2017

    Strength Circuit

    3 sets

    10 Back Squats @ 70%

    Rest 45 sec

    8-10 Bent Over Row @ 40% of Clean

    Rest 45 sec

    20 Hollow Rocks


    Conditioning

    3 Rounds for time

    50 Wall Ball

    35 Sit Ups

    20 Pull Ups 

  • Monday, November 13, 2017

    Snatch

    5 sets x 1.1.1 (rest 10 seconds between singles)

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


    Conditioning

    AMRAP in 20:00

    5 Push Press (135/95)

    10 T2B

    20 Double Unders

  • Saturday, November 11, 2017

    PARTNER COMP WOD - 8am

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

    @ 25:00 - 3 Rounds for time:

    60 Calorie Row

    20 Power Snatches (115/80)

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

    "Upside Down Double Fran"

    18-30-42 reps:

    Pull Ups

    Thrusters

    Daily WOD  - 9AM

    INDIVIDUAL - Deadlift Strength 

    5 reps x 3 reps, building


    PARTNER - Conditioning

    "Rock"

    4 Sets:

    AMRAP in 5 minutes:

    10 Power Cleans (135/95)

    12 Burpees

    14 Box Jumps

    20 Sit Ups

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

    *Score is total distance rowed

    *REST 1 MINUTE BETWEEN SETS

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

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

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

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

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

  • Friday, November 10, 2017

    Front Squat

    Every 30 seconds for 7 minutes (14 sets):

    1 Pause Front Squat (2 second pause)


    Conditioning

    "Stress Fracture Blues"

    5 rounds:

    15/12 Cal Bike

    50ft. Goblet Hold Traveling Lunge

    30 second plank hold

    15 Back Extensions

  • Thursday, November 9, 2017

    30 Rounds for time:

    8 KBS

    4 Burpees Over Your Bar

    1 Snatch @ 80%

  • Wednesday, November 8, 2017

    Clean Work

    A. Every 90 seconds for 5 sets:

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

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

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

    1 Clean and Jerk, building


    Conditioning

    3 sets for max reps:

    1 minute of Wall Ball

    Rest 1 minute

    1 minute of Power Cleans (135/95)

    Rest 1 minute

    1 minute of Box Jump Overs

    Rest 1 minute


    COMP WOD - 5pm

    @0:00 - AMRAP in 20:00

    8 Muscle Ups

    20 Heavy KBS

    4 Clean & Jerks (205/135)

    @30:00 - 4 Rounds for time:

    50 HR Push Ups

    4 Legless Rope Climbs

    100ft. OH Plate Lunge

    *For both portions, divide reps any way

  • Tuesday, November 7, 2017

    Strength Couplet

    4 sets:

    2-4 Back Squats @ 75-80%

    Rest 90 seconds

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

    Rest 90 seconds


    Conditioning

    For Time:

    1000m Row

    Followed by:

    3 rounds:

    10 OHS

    30 Sit Ups

  • Monday, November 6, 2017

    Snatch Work

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

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

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

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


    Conditioning

    AMRAP in 12 minutes:

    3 HSPU

    5 Ring Dips

    7 Pull Ups

    30 Double Unders

  • Saturday, November 4, 2017

    PARTNER COMP WOD - 8am

    @ 0:00 - 10 Rounds, alternating movements:

    10 DB Thrusters (50/35)

    20 Cal Bike

    10 HSPU

    20 Cal Row

    5 Burpee Sandbag OTS (100/70)

    @ 30:00 - AMRAP in 15:00

    8 Muscle Ups

    20 Heavy KBS

    4 Clean & Jerks (205/135)


    Team Conditioning - 9am

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

    Row (Cals)

    Med Ball Cleans

    Burpees

    Thrusters (75/55)

    Sit Ups x 2

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


  • Friday, November 3, 2017

    3 sets of:

    8 Front Squats @ 70%

    Rest 1:00

    6-8 Strict Pull Ups

    Rest 1:00

    Side Plank x 30 seconds each side

    Rest 1:00 seconds


    Conditioning

    For Time:

    3 Rounds:

    400m Run

    12 Power Snatches (115/75)

    21 Wall Ball

  • Thursday, November 2, 2017

    AMRAP in 30:00

    "DT"

    5 Rounds:

    12 Deadlifts

    9 Hang Power Cleans

    6 Push Jerks

    +

    3 Rounds:

    15 Cal Row

    15 Burpee Box Jump Overs

    +

    10 Muscle Ups

    20 HSPU

    30 HR Push Ups

  • Wednesday, November 1, 2017

    Clean and Jerk

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

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

    Conditioning

    AMRAP in 3:00

    15/12 Cal Bike

    15 Burpees

    Max Goblet Squats in remaining time

    Rest 3:00

    AMRAP in 3:00

    15/12 Cal Bike

    15 Burpees

    Max Wall Ball in remaining time

    Rest 3:00

    AMRAP in 3:00

    15/12 Cal Bike

    15 Burpees

    Max Thrusters in remaining time


    INDIVIDUAL COMP WOD - 5PM

    @ 0:00 - 

    "JBo"

    AMRAP in 28:00

    9 OHS (115/75)

    1 Legless Rope Climb From Seated

    12 Bench Press (115/75)

    @ 40:00 - 

    For Time

    40 Cal Bike

    40 Burpees

    40 Box Jump Overs

    *Complete any way 

  • Tuesday, October 31, 2017

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

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

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

    Conditioning 

    AMRAP in 20:00

    21 Double Unders

    15 Ground-to-Overhead (135/95)

    9 Tempo Ring DIps

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


  • Monday, Oct. 30, 2017

    Snatch Skill Work

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

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

    Conditioning

    3 Rounds:

    400m Row

    21 KB Swings

    12 Pull Ups

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

  • Saturday, October 28, 2017

    PARTNER COMP WOD - 8am

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

    42-30-18

    Thrusters

    C2B

    @ 20:00 - AMRAP in 10:00

    10 Cal Bike

    7 T2B

    3 Wall Climbs

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

    @ 40:00

    30-20-10 - Burpee Box Jump Overs

    60-40-20 - DB Snatch

    30-20-10 - Calorie Row


    Daily WOD - 9am

    INDIVIDUAL

    Front Squats

    3 reps @ 60%

    2 reps @ 65%

    1 rep @ 70%

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

    CONDITIONING

    Partner AMRAP

    "Fight Gone Bad-ish"

    4 Rounds:

    1 minute Wall Ball

    1 minute SDHP

    1 minute Box Jumps

    1 minute Push Press

    1 minute Row/1 minute Sit Ups

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

  • Friday, October 27, 2017

    Clean and Jerk

    EMOM x 7 minutes:

    Minute 1  - 50%

    Minute 2 - 55%

    Minute 3 - 60%

    Minute 4 - 65%

    Minute 5 - 70%

    MInute 6 - 75%

    Minute 7 - 80%

    Rest 2:00

    then:

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

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

    then:

    5 more sets building towards a heavy single


    Conditioning:

    3 Rounds:

    Run 400m

    50 Air Squats

    15 Hang Power Snatch (95/65)

  • Thursday, October 26, 2017

    10 Rounds:

    2 minute rounds

    *1 minute rest between rounds

    75 ft. Sled SPRINT 

    Max Strict Pull Ups in remaining time

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


    Plank Core Cash Out

  • Wednesday, October 25, 2017

    Back Squats

    5 sets x 3 reps

    Set #1 - 70%

    Set #2 - 73%

    Set #3 - 76%

    Set #4 - 79%

    Set #5 - 82%

    *Rest 2:00 between sets


    Conditioning

    AMRAP in 3:00

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

    Rest 3:00

    AMRAP in 3:00

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

    Rest 3:00

    AMRAP in 3:00

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


    PARTNER COMP WOD - 5pm

    4 Rounds:

    40 Med Ball Cleans

    20 HSPU

    4 Rope Climbs

    *Share the reps any way

    REST 5:00

    3 Rounds:

    1000m Row

    20 Power Snatch (115/75)

    *Share reps any way

    REST 5:00

    For TIme:

    80 T2B

    40 Strict Pull Ups

    20 Wall Climbs

    *Share reps any way

  • Tuesday, October 24, 2017

    Clean Work

    Every 2:00 x 8 sets:

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

    +

    1 Clean Pull

    +

    1 Power Clean


    Conditioning

    5 Rounds for time:

    12/8 Calorie Bike

    20 Sit Ups

    20 KBS

  • Monday, October 23, 2017

    Snatch Work

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

    *Start with empty bar and build conservatively

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

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


    Conditioning

    AMRAP in 12:00

    30 Double Unders

    15 Jumping Empty Bar Back Squats

    30 Empty Bar Strict Press

  • Saturday, October 21, 2017

    Partner COMP WOD - 8am

    1 - RUN 200M

    2 - 2 Rope Climbs

    3 - 6 Push Jerks (135/95)

    4 - 8 HEAVY KB Swings

    5 - 10 Burpees OYP

    6 - 12 Pull Ups

    7 - 14 HSPU

    8 - 16 Cal Bike

    9 - 18 Hang Power Cleans (155/105)

    10 - 10 Power Snatches (155/105)

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


    Daily WOD - 9am

    3 person Team Conditioning

    2 Rounds of:

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

    Station 1 - 20 KBS (53/35)

    Station 2 - 25 Sit Ups

    Station 3 - 20 Air Squats

    Then:

    2 Rounds of:

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

    Station 1 - 15 Target Burpees

    Station 2 - 20 Wall Ball

    Station 3 - 10/arm One Arm KB Row

  • Friday, October 20, 2017

    Split Jerk Skill Work

    *20 minutes working on skill of:

    1 Pausing Split Jerk + 1 Split Jerk


    Conditioning

    EMOM x 15 minutes:

    Minute 1 - 7 Front Squats (135/95)

    Minute 2 - 10 T2B

    Minute 3 - Max Calorie Row


    *Reminder:

    YOGA TONIGHT AT 5PM

    NO OPEN GYM

    FIGHT CLUB @ 6:30pm is ON!

  • Thursday, October 19, 2017

    AMRAP in 5:00

    500m Run + Max Wall Ball in remaining time

    Rest 2:00

    AMRAP in 5:00

    500m Run + Max Box Jump Overs in remaining time

    Rest 2:00

    AMRAP in 5:00

    500m Run + Max Muscle Ups in remaining time

    Rest 2:00

    AMRAP in 5:00

    500m Run + Max Rounds of 5 Pull Ups +5 Push Ups in remaining time

    Rest 4:00

    From 30:00 - 45:00

    AMRAP in 15:00

    20 Double DB Traveling Lunge in Front Rack

    10 DB Power Cleans

    10 DB Push Press

  • Wednesday, October 18, 2017

    Squat Clean Work

    Warm up sets

    A.)  2 Clean Pulls + 2 Power Cleans + 2 Front Squats - 3 sets - 50%, 55%, 60%

    B.) 2 Squat Cleans - 70%, 75%, 80%

    Work Sets

    C.) 1 Squat Clean @ 84%, 1 @ 87%, 1 @ 90%, 2 x 1 rep @ 90-95%


    Conditioning

    AMRAP in 15:00

    15/10 Cal Bike

    7 HSPU

    15 Burpees


    PARTNER Comp WOD - 5pm

    @ 0:00 - "Monkey See, Monkey Do"

    42-30-18 Burpee Sandbag OTS (100/70)

    21-15-9 MU

    84-60-36 Wall Ball

    *Share the reps any how; C2B + Ring Dip will count as 1 MU; One partner working at a time

    @ 30:00 - "Double Duty"

    30 Rope Climbs

    100 Cal Bike

    *800m run to finish

    *Both teammates can be working at the same time

  • Tuesday, October 17, 2017

    Back Squat (mini waves)

    3 reps @ 85%

    1 rep @ 89%

    3 reps @ 85%

    1 rep @ 91%

    3 reps @ 85%

    1 rep @ 94%

    *These are still slight, but major jumps in percentages compared to last week, in this "mini wave" progression


    Conditioning

    "War On The Core"

    4 Rounds:

    :15 Parallette L-sit

    10 T2B

    15 OHS (75/55)

    20 Sit Ups

  • Monday, October 16, 2017

    Snatch Work

    Warm up drills:

    A.) Power Snatch + OHS + Snatch - 50%, 55%, 60%

    B.) Snatch Wave: 3 reps @ 72%, 2 @ 77%, 1 @ 82%

    Snatch

    C.) 1 rep @ 84%, 1 rep @ 87%, 1 rep @ 90%, 2 sets x 1 rep @ 90%+

    Conditioning

    EMOM x 12:00

    Minute 1 - 15/12 Cal row

    Minute 2 - 1 Round of "DT" (with heaviest load possible to make it in the minute)

  • Saturday, October 14, 2017

    PARTNER COMP WOD - 8am

    @ 0:00 - "Double Randy"

    150 Power Snatches (75/55)

    *One partner working at a time

    @ 15:00 - AMRAP IN 10:00

    100 Double Unders

    75 KBS

    50 Pull Ups

    *125 Calorie Assault Bike

    One person can be on the bike at all times OR NOT. Up to you…but only one person working at a time on the other movements. Once 125 calories are achieved, you no longer need to be on the bike. Any calories under 125 NOT reached will be deducted from final rep total.

    @ 35:00 - In a 12 minute window:

    3 rounds, any way:

    20 Pistols

    20 T2B

    *In remaining time, find a 1RM Power Clean between both partners


    Daily WOD - 9am

    INDIVIDUAL

    Back Rack Barbell Step Back Lunges

    3 sets x 8 reps per lag, alternating


    PARTNER CONDITIONING

    3 rounds for time:

    40 cal Row

    40 KBS

    40 Sit Ups

    40 SDHP (75/55)

    *Share reps however; one partner working at a time

  • Friday, October 13, 2017

    Snatch Balance

    12 minutes to build to a heavy single


    Conditioning

    3 Rounds for time:

    20 Deadlifts (225/155)

    50 Double Unders

    20 DB Push Press

    *REMINDER: NOON CLASS TODAY WILL END AT 12:45 TODAY!

  • Thursday, October 12, 2017

    Interval Grind

    AMRAP in 3:00

    Rounds of "Cindy"

    Rest 3:00

    AMRAP in 3:00

    10 Power Snatches (95/65)

    10 Wall Ball

    Rest 3:00

    AMRAP in 3:00

    Calorie Row

    Rest 3:00

    AMRAP in 3:00

    10 Thrusters (95/65)

    20 Sit Ups

    Rest 3:00

    AMRAP in 3:00

    3 Bar MU

    6 Box Jump Overs

    Rest 3:00

    AMRAP in 3:00

    Rounds of "The Chief"

    Rest 3:00

    AMRAP in 3:00

    :20 Hollow Hold

    5 HSPU

    *Please note that tomorrow's (Friday) NOON class will need to conclude at 12:45.

  • Wednesday, October 11, 2017

    Squat Clean Work

    A.)  2 Clean Pulls + 2 Power Cleans + 2 Front Squats - 3 sets - 50%, 55%, 60%

    B.) 2 Squat Cleans - 70%, 75%, 80%

    C.) 1 Squat Clean - 3 sets @ 85%+


    Conditioning

    AMRAP in 15:00

    200m Run

    9 Hang Power Cleans (135/95)

    6 Burpees over the bar


    COMP WOD - 5pm

    @ 0:00 - "Karabel - ish"

    10 Rounds

    15 Wall Ball

    3 Power Snatches (135/95)

    2 Rope Climbs

    @ 30:00 - AMRAP in 15:00

    140m "Pinch Grip" Plate Carry (25/15 per hand)

    12 DB Clean and Jerks (50/35)

    140m Run

  • Tuesday, October 10, 2017

    Back Squat (mini waves)

    3 reps @ 83%

    1 rep @ 86%

    3 reps @ 83%

    1 rep @ 89%

    3 reps @ 83%

    1 rep @ 92%

    *3% increases from last week


    Conditioning

    For Time:

    500m Row

    50 OHS

    350m Row

    35 Thrusters

    200m Row

    20 Front Squats

    *All are with an empty bar (45/33)

  • Monday, October 9, 2017

    Snatch Work

    A.) Power Snatch + OHS + Snatch - 50%, 55%, 60%

    B.) Snatch - 3 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%+ x 5 sets


    Conditioning 

    5 rounds For Time:

    20/15 Cal Bike

    10  Bench Press @ BW - men; 2/3 BW women

    10 Toes through Rings

    *20 minute cap

  • Saturday, October 7, 2017

    "Nevada 58"

    In honor of the 58 lost in the senseless massacre in Las Vegas on Sunday, October 1, 2017

    For Time:

    58 Cal Assault Bike

    58 Air Squats

    58 Push Ups

    58 Sit Ups

    58 KB Swings (70/53)

    58 Lunge (paces)

    58 Pull Ups

    58 Wall Ball

    58 Double Unders

    58 Calorie Row

    *The numbers in this WOD represent:

    1 Round = the date (1st)

    10 Movements = the month (October)

    58 = people killed

    *This is sign ups only for today's WOD. Please visit our event page to reserve your spot.

  • Friday, October 6, 2017

    Barbell Interval Conditioning

    In a 4 minute window:

    4 Rounds:

    7 Deadlifts, 6 Hang Power Cleans, 5 Push Jerks (95/65)

    Max Calorie Row in remaning time

    Rest 4:00

    In a 4 minute window:

    3 Rounds:

    7 Deadlifts, 6 Hang Power Cleans, 5 Push Jerks (115/75)

    Max Calorie Row in remaining time

    Rest 4:00

    In a 4 minute window:

    2 Rounds:

    7 Deadlifts, 6 Hang Power Cleans, 5 Push Jerks (135/95)

    Max Calorie Row in Remaining time

    Rest 4:00

    In a 4:00 window:

    1 Round:

    7 Deadlifts, 6 Hang Power Cleans, 5 Push Jerks (155/105)

    Max Calorie Row in remaining time

  • Thursday, October 5, 2017

    "Swole Session"

    3 sets:

    15 Pull Ups

    20 DB "Elbows Tight" Bench Press 

    Into:

    3 sets:

    10 Pendlay Rows @ 50% of 1RM Clean

    200m KB/DB Farmer's Carry

    Into:

    5 sets:

    1:00 Plank Hold

    5 Strict Press (heaviest possible)

    10 DB Hammer Curls

  • Wednesday, October 4, 2017

    Squat Clean Drills

    A.)  2 Clean Pulls + 2 Power Cleans + 2 Front Squats - 3 sets - 50%, 55%, 60%

    B.) 2 Squat Cleans - 65%, 70%, 75%

    C.) 1 Squat Clean - 3 sets @ 80%+


    Conditioning

    3 Rounds for time:

    500m Row

    30 KBS

    15 Box Jump Overs


    COMP WOD - 5pm

    "ADAMBROWN"

    2 rounds for time of:
    295 pound Deadlift, 24 reps
    24 Box jumps, 24 inch box
    24 Wallball shots, 20 pound ball
    195 pound Bench press, 24 reps
    24 Box jumps, 24 inch box
    24 Wallball shots, 20 pound ball
    145 pound Clean, 24 reps

  • Tuesday, October 3, 2017

    Back Squat (mini waves)

    3 reps @ 80%

    1 rep @ 83%

    3 reps @ 80%

    1 rep @ 86%

    3 reps @ 80%

    1 rep @ 89%


    Conditioning

    AMRAP in 15 minutes:

    7 Push Press (from the ground, 115/75)

    7 Burpees

    200m Run

  • Monday, October 2, 2017

    Snatch Drills

    A.) Power Snatch + OHS + Snatch - 3 sets - 50% (of 1RM Snatch), 55%, 60%

    B.) Snatch - 8 singles - 65%, 65%, 65%, 70%, 75%, 80%, 80%+, 80%+


    Conditioning

    Every 2 minutes for 12 minutes:

    Max STRICT Pull Ups

    8/5 Cals Assault Bike

    Max Overhead Weighted Sit Ups w/Plate

  • Saturday, September 30, 2017

    COMP WOD - 8am

    @ 0:00 - 3 rounds for time with 75/55:

    25 Power Snatch 

    25 Front Squats

    @ 20:00 - 3 rounds for time with 225/155:

    500m Row

    5 Clean & Jerks

    @ 35:00 - For TIme with 225/155:

    50 HSPU

    25 Back Squats 

    10 Legless Rope Climbs


    Daily WOD - 9am

    Teams of 3

    For TIme:

    Each team starts with each member running 400m in relay fashion…

    then:

    (As a team, splitting reps however)

    120 Pull Ups

    150 DB Thrusters

    180 Burpees

    210 OH Walking Lunges

    240 Sit Ups

    then:

    400m Relay run to finish (clock stops when last teammate is in)


  • Friday, September 29, 2017

    Deadlft

    1) Deadlift - 3 sets x 7 reps, building

    2) Sumo-Deadlift - 3 sets x 3, building


    Conditioning

    AMRAP in 20:00

    Run 400m

    +

    2 Rounds:

    35 Double Unders

    20 Alt. DB Snatch

    5 Hanging Straight Leg Raises

  • Thursday, September 28, 2017

    "Grind Session"

    "The Revenant" 

    50/35 Cal Bike to start

    Then:

    5 Rounds:

    7 Bear Complex (115/75)

    3 Rope Climbs

    100m Double KB Front Rack Carry

    Then:

    50/35 Cal Bike to finish

    *40:00 cap

  • Wednesday, September 27, 2017

    Snatch 

    - 5 singles each weight EMOM; then work to HS if no misses – 70%x1 for 5 minutes, 74%x1 for 5 minutes, 78%x1 for 5 minutes

    Conditioning

    AMRAP in 15

    10 T2B

    10 Burpees

    250m Row


    Partner COMP WOD - 5PM

    "Synchronicity" 

    @ 0:00 - 

    21-15-9

    Synchronized Squat Snatch (95/65)

    Synchronized HSPU

    *On the snatches, both must be in the bottom at the same time. On the HSPU, both must be in the top.

    @ 20:00

    3 Rounds for time:

    1000m Row (split any way)

    12 Muscle Ups (as a team)

    9 Synchronized Burpees

  • 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

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