WOD’s

  • 11/23/17 WOD

    HAPPY THANKSGIVING TO EVERYONE!

    Today, we are going to celebrate thanksgiving by spending time at a few friends and families houses
    and give thanks.

    Dress for running Outside, bring a Hat and gloves, long sleeves you can pull on and off in a hurry.

    First stop
    Angie’s House
    20 pull-ups
    20 push ups
    20 sit ups
    20 air squats

    Next stop
    Helen’s house
    400m run
    21 KB swings (53/40)
    12 pull-ups

    Third stop
    Fran’s house
    15 Thrusters (95/65)
    9 Pull Ups

    4th stop
    Nancy’s House
    400m run
    15 OHS (95/65)

    5th stop
    Isabel’s/Grace’s house
    20 G2OH (135/95)

    Last stop
    Kelly’s house
    400m run
    30 box jumps (24/20)
    30 wall ball (20/14)

  • 11/22/17 WOD

    2 times through for total Reps

    3 rounds(6 total intervals)
    -KBS
    -Double Unders

    rest 1 full interval

    3 rounds(6 total intervals)
    -Ball Slams
    -Ring Push Ups

    rest 1 full interval

    3 rounds(6 total intervals)
    – Sit Ups
    -Ring Attacks

    rest 1 full interval

    6  intervals
    Row for cal.

    -rest 1 full interval-

  • 11/21/17 WOD:

    Warm up:
    Burgener
    Build to a Heavy Snatch for Today (15 min)

    Open Workout 17.1
    For time:
    10 Alternating Single Arm Snatches
    15 burpee box jump-overs
    20 Alternating Single Arm Snatches
    15 burpee box jump-overs
    30 Alternating Single Arm Snatches
    15 burpee box jump-overs
    40 Alternating Single Arm Snatches
    15 burpee box jump-overs
    50 Alternating Single Arm Snatches
    15 burpee box jump-overs

    Men use 50-lb. DB/KB and 24-in. box
    Women use 35-lb. DB/KB and 20-in. box

    Time cap: 20 minutes

  • 11/20/17 WOD

    Warm Up: 5 min cap
    3 rounds:
    10 Wall Ball
    3-5 bar muscle ups scale to c2b
    5-10 HSPU (scale to 10 barbell shoulder press)

    then: Take 10 min to build through the barbell movements with sets of 3-5 reps

    WOD: For Time : 20 min Time cap

    40 Back Squats (135/95 lbs)
    25 Pull Ups
    20 Shoulder-to-Overheads (135/95 lbs)
    40 Front Squats (95/65 lbs)
    25 Pull Ups
    20 Shoulder-to-Overheads (95/65 lbs)
    40 Overhead Squats (65/45 lbs)
    25 Pull Ups
    20 Shoulder-to-Overhead (65/45 lbs)

    *Score is either time or total reps completed

  • 11/18/17 WOD

    Saturday Partner WOD

    In  2 person Teams complete the following for time with only 1 person working at a time. Break up the reps between partners any way you want to. Today you can also break up the movements into rounds if you choose or go through it as a chipper.

    The goal is simple… complete the required reps as fast as possible.

    300 Double unders
    200 Russian KBS (70/55)
    200 Sit Ups
    150 Ball Slams(20/15)
    150 Russian Twist(use you slam ball)
    100 Ring Dips
    Row 100 Cal.

    Example rounds:
    2 rounds of

    150 Double unders
    100 Russian KBS (70/55)
    100 Sit Ups
    75 Ball Slams(20/15)
    75 Russian Twist(use you slam ball)
    50 Ring Dips
    Row 50 Cal.

    You could also do 3 or 4 rounds…Or mix and match by breaking some movements up in rounds, and others perform all the reps in 1 attempt! Have fun and go FAST!

  • 11/17/17 WOD (Friday)

    Skill:
    2-4-6-8
    Single arm KB Push Press (4-6-8 ea. arm)
    Pull Ups
    Front Squat (no heavier than 95/65)

    Technique:
    Take 10 min to Build to today’s Heavy Power Clean & Push Jerk
    *the focus here is to cycle the barbell fast so we want to work on driving immediately into the Push Jerk when the bar is received on the shoulder from the Clean.
    D.E: 2 reps every 45 sec for 10 sets: Ground 2 OH @60-65% of 1-RM Clean & Jerk(SPEED is the KEY!)

    WOD: for time:
    20-16-12-8-4
    Single Arm KB Thruster (55/35)
    C2B Pull Ups

  • 11/16/17 Recovery

    There are no morning classes today

    Bonus Rowing WOD:

    1:
    Pick Drill x 3 (this is for “muscle memory” create good habits)
    5 min easy spin watching the power curve and staying connected

    2:
    Row 1000 m For time
    rest = time

    Row 800 m for time
    rest = time

    Row 600 m For Time
    rest = time

    Row 400 m for time
    rest = time

    Row 200 m for time

  • 11/15/17 WOD

    Skill:
    50 double Unders
    10 -15 toe 2 Bar
    50 Double Unders
    Burgener Warm Up

    Technique: Take 10 min to build with the Following:
    Halting Snatch Dead Lift + Hang Snatch + Snatch

    D.E: every 40 Secs: Snatch + 1 OHS @ 65-70% of 1-RM Snatch for 10 Sets

    WOD: 15 min AMRAP
    5 Dead Lift @ 70% of 1-RM
    5 Burpees over the Bar
    15 Single arm OH reverse Lunges(55/35)
    15 Toe 2 Bar
    15 Single arm OH reverse Lunges(55/35)
    30 Double unders

  • 11/14/17 WOD

    Skill:
    3 rounds
    4 HSPU
    6 Box Jumps
    8 Pull Ups

    Technique: from the rack
    Take 10 min to Build to Today’s Heavy 2 rep Jerk

    From The Rack: Every min on the min for 10 min: 2 Jerk @ 65-75%(use 5-10 Lbs heavier than last week)

    WOD: 13 min AMRAP
    Max Box Jump in 6 Min (24/20)
    Max HSPU in 4 min
    Max Burpees in 2 min
    Max Pull Ups in 1 min

  • 11/13/17 WOD

    Skill:3 rounds
    10 alternating pistols
    10 toes 2 Bar
    15 KBS

    Technique:
    Take 10 min to Build to a heavy 2 rep banded back squat with bands pulling forward

    D.E: 2 reps every 35 sec for 10 sets @ 65-75%

    WOD:
    For time:
    40-30-20-10
    Sit Ups
    KBS(70/55)
    Wall Ball(20/14)