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555 Alter St. #14
Broomfield, Colorado, 80020
US

(720) 934-3104

 

Come and support Broomfield's elite CrossFit gym! CrossFit is for all ages, male and female, young and old. These constantly varied, functional movements performed at a high intensity will improve your mind and body. Come once and you will never turn back to the old, boring routines that consume the majority of the population.

2017 WOD

12/9/2017

WOD

Partner "ANGIE"
-800m run (400m relay style)
-100 Pull Ups
-100 Pushups
-100 Sit Ups
-100 Air Squats
-800m run (run as relay)
*Partner 1 runs 400m, then tags in Partner 2. The "work" is completed as a team, one partner working at a time. 
 

TIME CAP: 20 minutes

3:00 rest

-200m walking lunges, one partner working at a time

TIME CAP: 7 minutes

3:00 rest

12 Rounds for time:

*Partners alternate FULL rounds. 

-12 DB Push Jerks(#50/35)
-24 DUs
-6 burpees

TIME CAP: 16 minutes

12/8/2017 

Strength- Front Squats:  Every 2 minutes for 10 min:  

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%

WOD

21-15-9

-Thrusters (#95/65)

30-20-10

-Ring dips

  

12/7/2017

Strength- Clean and Jerk 5x3 (All sets @ 65%)

WOD

7 min AMRAP:  

-7 C2B Pull-ups

-7 OHS (#115/75)

12/6/2017

Strength- 

1.) Static lateral hold 5x :30s (Rest :15s in between sets)- *Choose a weight where athlete can maintain 90 deg.

1A.) Static front hold 5x :30s (Same as above)

WOD

6 Rounds:

- :30s KB front rack static hold- Right arm (#53/35)

- :30s KB front rack static hold- Left arm (#53/35)

- :30s KB squat hold (#53/35)

- :30s Hover plank

*15 second transition time between movements

 

12/5/2017

Strength- Back Squats:  Every 2 minutes for 10 min:  

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%  

WOD

6-12-18-12-6:  

-T2B

-Strict HSPUs

12/4/2017

Strength- Squat snatch 5x3 (ALL sets performed @ 55-60%)

WOD 

3 Rounds for time:

-15 Hang power snatch (#105/75)

-20 Burpee box jump over (24"/20)

 

12/2/2017

CFP Endurance Purpose: To bring balance to athletes that tend to fall too far on one side of the curve. There are athletes with a small engine, but a large gas tank (endurance athlete) and those with a large engine but a small gas tank (a typical crossfit athlete). The idea behind the programming is to bring both of those athletes more balance so that they can maintain great power output with the ability to sustain an effort for longer, through proper pacing.

WOD 1

-80 Box jumps (30"/24) 

*At the top of every minute, run 100m.  Once you return from the run, continue box jumps until 80 reps has been completed

Time limit is 10:00

WOD 2

Deat ouble Under (Speed steps or singles x2)

Minute 1- 15

Minute 2- 20

Minute 3- 25

etc.

Time limit is 10:00

*If athlete is tapped out before the cap, complete rounds of CINDY until time expires

WOD 3

Midline

8:00 AMRAP

:30 ACTIVE Plank

-20 Plank leg splits

:30 Wall sit

 

12/1/2017

WOD

5 Rounds for time:

-21 Wall balls (#20/14)

-14 DB snatch (#50/35)

Time cap: 15 minutes

CONDITIONING-

Tabata:

-Cal Row

-Ring rows

 

11/30/2017

Strength- 1 high hang + 1 Hang + 1 Low hang squat clean (20 minutes)

1A.) 5 minute EMOM:

:30s Static split holds w/ barbell (#65/45)

:30s REST

WOD 

TABATA1

-Hollow body holds

TABATA2

-Push ups

 

 

11/29/2017

Strength- Double KB overhead walking lunges 3x10- each leg (athlete chooses weight)

WOD

-:90s max reps

*1 minute rest between movements

-2 Rounds:

-C2B Pull ups

-Burpees

-Toes to bar

-HSPU

 

11/28/2017

Strength- 10 minutes:

-20-24" Weighted step ups 10.10.10- each leg (Use DB's or KB's- athlete chooses weight)

WOD

5 Rounds for time:  

-400m Run

-5 Front Squats (#185/125) 

-15 Box Jumps (24"/20")

TIME CAP: 22 minutes

 

11/27/2017

Strength- 1 high hang + 1 Hang + 1 Low hang squat snatch (20 minutes)

WOD

21-15-9

-Push press (#135/95)

-Burpee over bar

11/25/2017

WOD

For time:

45-35-25-15

-KB swings (#53/35)

-Weighted V-ups (#15/10)

-800m Run (Between rounds)

11/24/2017

*10am and 11am ONLY

Strength- Low hang squat cleans 5x3 (Do not exceed 75%)

WOD

12 minute AMRAP:

-30 Air squats 

-20 Push ups

-10 Burpees

11/23/2017

CLOSED

Happy Thanksgiving!

11/22/2017

Strength- 8x2 Front squat pauses (3 sec.) @ 70% 1RM

WOD

15-12-9

-Pistols (each leg)

100-75-50

-DU's

11/21/2017

Strength- 3 Rounds: (15 minutes)

-20 TTB

-2:00 minute Plank

-20 KB RDL's (#53/35)

WOD

15 min EMOM:  

A.)  5 Push Jerk (155#/105#)

B.) 10/8 cal row

C.)  3-5 Bar Mus

11/20/2017

Strength-

1.) Low hang snatch (below knee) 5x3 (Do not exceed 75% 1RM)

1A.) Snatch pulls 5x3 (Increase lad each set)

WOD

3 Rounds for time:

-15 OHS (#115/85)

-15 Box jumps (30"/24)

 

 

11/18/2017

WOD

In teams of 3 (All movements synchronized) :

40-30-20-10

-Burpee over bar

-Push press (#95/65)*

-Squat jumps

*Partition reps as needed

 

11/17/2017

Conditioning- 12 minute EMOM:

A.) 15/12 Cal Row

B.) 15 Sit ups

WOD

27-21-15-9

-DB Squats (#53/35)

-DB Front rack walking lunges (#50/35)

11/16/2017

Strength-

1.) Hang squat clean 5x3 (Do not exceed 70%)

1A.) Behind the neck split jerks 7x1 (Do not exceed 65%)- Working on speed not load

WOD

 9 min AMRAP:  

-15 T2B

-10 Deadlifts (115#/75#)

-5 Snatches (same weight as DLs)

 

 

11/15/2017

Strength- Bench press 3x MAX EFFORT sets* (Perform all sets @ 65% 1RM)

*Rest 5 minutes between sets

WOD

6 minute AMRAP:

-10 Push ups

-20 DU's

*Rest 5 minutes between sets

11/14/2017

WOD

18 minute AMRAP:

-2 MU's

-4 Power cleans (#185/135)

-300m Row

11/13/2017

Strength- Hang squat snatch 3.3.3.3.3 (Do not exceed 70% 1RM)

1A.) Snatch balance 2.2.2.2.2 (Increase load each set)

WOD

10 Rounds for time:

-10 GTO's (#45/35)

-10 OH lunges (5 each leg)

11/11/2017

HAPPY VETERAN'S DAY

WOD

"TOMMY MAC"

w/ a partner

2 Rounds For Time

-12 Burpees

-12 Thrusters (115/75 lbs)

-12 Burpees

-12 Power Snatch (115/75 lbs)

-12 Burpees

-12 Push Jerks (115/75 lbs)

-12 Burpees

-12 Hang Squat Clean (115/75 lbs)

-12 Burpees

-12 Overhead Squat (115/75 lbs)

11/10/2017

Strength- E2MOM- 10 minutes

-5 Sumo deadlifts (Increase load each set)

WOD

15 minute AMRAP:

-5 Muscle ups (SC= 10 Pull ups)

-20 Med ball cleans (#20/14)

-:30s Front rack hold (#165/115)

11/9/2017

Strength- (25 minutes)

1.) High hang squat clean 3.3.3.3.3 (DO NOT exceed 65% 1RM)

1A.) Split jerks from rack 1.1.1.1.1.1.1 (DO NOT exceed 75% 1RM)

Accessory-  3 Rounds:  

-10 Bent over Barbell Rows

-10 Strict Straight Leg Raises

-10 Snatch Grip Overhead Walking Lunges (each leg)

 

11/8/2017

WOD

18 minute AMRAP:

-16 KB snatch (#53/35)- 8 each hand

-14 TTB

-12 Box jumps (24"/20)

 

11/7/2017

Strength- Front Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

E2MOM, for 10 minutes (5 sets):

Front Squat x 1 rep @ 95%

Buy Out:  

-800m Run

-35 Burpees

7 min Time Cap

11/6/2017

Strength- High hang snatch 3.3.3.3.3

Accessory work: 3x

-Snatch deadlift 10.10.10

WOD

3 Rounds for time:

-10 Push press (#135/95)

-25 Wall balls (#20/14)

TIME CAP: 10 minutes

 

11/4/2017

WOD

For time: 

w/ a partner

-60 DB clean and press (#50/35)

-120 DU's

-60 DB squats (#50/35- each hand)

-120 DU's

-800m Run

 

11/3/2017

Strength- 12 minute EMOM:

A.) 3 Bench press (70% 1RM)

B.) 8 Push ups

WOD

3 Rounds for time:

-50 Ab mat sit ups

-35 Cal Row

11/2/2017

Strength- Deadlift (1RM- 18 minutes)

WOD

10, 9, 8, 7…..1

-Thrusters (#105/75)

-Burpee Box Jump overs (24"/20)

-T2B

11/1/2017

Strength- Every :90s for 15 minutes:

-1 Hang squat clean + 1 Squat clean (Perform all sets at 70% 1RM squat clean)

WOD

7 minute AMRAP:

-5 HSPU

-25 DU's

-10 KB Goblet lunges (#53/35)- 5 each leg

10/31/2017

WOD

ROWING

4 x 500m*

*Rest 2 minutes between sets

Accessory work: 4 Rounds

-10 DB weighted side lunges

-10 DB bicep curls

-10 DB Strict press

 

10/30/2017

Strength- OHS (20 minutes to est. 1 RM)

WOD

21-15-9

-Burpee box jump overs (24"/20)

-Pull ups

10/28/2017

TABATA: 

1.) Burpees

1A.) Cal row

WOD

For time:

-50 Air squats

-50 KB swings (#53/35)

-50 Push ups

-40 Air squats

-40 KB swings 

-40 Push ups

-30 Air squats

-30 KB swings (#53/35)

-30 Push ups

 

10/27/2017

"FOURTH FRIDAY LIFT-OFF"

-Split jerks (from rack)

Conditioning: 3 Rounds

-15 TTB

-10 Man makers (#50/35)

 

10/26/2017

WOD

 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 60 seconds – 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 2-3 minutes between sets for the last four sets.  

 

Buy out (OPTIONAL):  1k Row & 100 DUs

Time Cap:  7 minutes

10/25/2017

 

WOD

2 Rounds for time:

-800m Run

-30 Power cleans (#135/95)*

*Athletes must perform a :45s front plank penalty if they let go of the bar before the allotted reps are completed.

 

10/24/2017

WOD

20 minute AMRAP:

-15 Cal Row

-12 HSPU

-9 GTO (#175/115)

 

10/23/2017

Strength- OHS 5.5.5.5 (50% 1 RM-DELOAD)

WOD

"RANDY"

-75 Snatch (#75/55)

10/21/2017

WOD

Partner "KALSU"

For time:

-100 Thrusters (#135/95)*

 

*Start w/ 5 burpees before beginning thrusters.  At the top of every minute, partners must complete 5 synchronized burpees before continuing with thrusters.  

10/20/2017

WOD

5 Rounds for time:

-15 Pull ups

-25 Wall balls (#20/14)

-40 DU's

AP: 100 sit-ups + 50 Pike slides on rower

 

10/19/2017

Strength- Deadlift 2.2.2.2 (85% 1RM)

WOD

6 minute AMRAP:

-6 OHS (#135/95)

-6 Bar facing burpees

10/18/2017

WOD 

21 minute AMRAP:

-30 Box jump overs (24"/20)

-30 KB swings (#53/35)

-30 Push ups

10/17/2017

WOD

Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 3 reps @ 65-75%

followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 2 reps @ 75-80% followed by…

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

followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch x 1 rep @ 90%

10/16/2017

Strength- OHS 1.1.1.1 (90% 1RM)

WOD

9-6-3

-Hang squat clean (#165/115)

-Push jerks 

10/13/2017

Strength- 10 minute EMOM:

A.) 8 Thrusters (#115/85)

B.) :30 Double KB/DB front rack wall sit (#44/35)

WOD

21-15-9

-Box jumps (24"/20)

42-30-18

-Plate GTO (#45/35)

10/12/2017

Strength- Deadlifts 5.5.5.5 (75% 1RM)

WOD

9 minute AMRAP:

-3 Bar muscle ups

-6 Burpee to bar

-9 V ups (#20/14)

10/11/2017

WOD

25 minutes to est:

-Squat clean (HEAVY TRIPLE)

Accessory work: 3 Rounds

-10-15 Ring dips

-15 Banded triceps extensions

 

10/10/2017

Strength- Strict press 10.10.10 (All sets @ 65% 1RM)

WOD

Rowing for time: (each round will be scored for time)

-750m Row

*Rest 2 minute

-500m Row

*Rest :90 seconds

-250m Row

*Rest :60 seconds

-100m Row

Accessory work: 4 Rounds

-20 Ft. Handstand walk

-10 GHD sit-ups and/or Toes to bar

 

 

10/9/2017

Strength- OHS 3.3.3.3 (80% 1RM)

WOD

3 Rounds for time:

-15 DB squat cleans (#50/35)

-20 DB deficit push ups

-10 Pistols (each leg)

10/7/2017

WOD

20 minute AMRAP w/a partner:

(Only 1 person works @ a time- partition reps as needed)

-20 KBS (#53/35)

-20 Burpee box jumps overs (24"/20)

-20 KB goblet squats (#53/35)

-30 HRPU

-30 KB SDHP (#53/35)

-30 Box jumps (24"/20)

-40 Sit ups

-40 DU's (RX= UNBROKEN)

-400m Run

 

10/6/2017

Strength- Bench press 8.8.8.8 (Start at 60% 1RM, Increase load 5% each set)

WOD

5 Rounds for time:

-3 Squat snatch (#155/105)

-5 Front squats

-7 Power cleans

TIME CAP: 16 minutes

10/5/2017

Strength- Deadlift 8.8.8.8 (65% 1RM)

Accessory- Rowing technique (prior to WOD)

WOD

12 min EMOM:  

Even:  150m Row

Odd:  75 Single Skips

10/4/2017

Strength- Resistance sprints x10

WOD

6 minute AMRAP:

-8 Wall balls (#20/14)

-5 Burpees

2 minute rest...

6 minute AMRAP:

-5 HSPU

-8 Sit ups

10/3/2017

WOD

Clean & Jerking Cindy:  

20 min AMRep:  

-1 C&J (155/105#) + 1 Round of Cindy

-2 C&J + 1 Rounds of Cindy

-3 C&J + 1 Round of Cindy

*Continue up to 10 C&Js or until time expires.  

 

Accessory Work:  

TABATA Hollow Body Hold

 

10/2/2017

Strength- OHS 5.5.5.5 (70% 1RM)

WOD

21-15-9

-Chest to bar pull ups

-KB Front rack lunges (#53/35)

9/30/2017

WOD

"RAHOI" (12 minute AMRAP w/ a partner)

-12 Box jumps (24"/20)

-6 Thrusters (#95/65)

-6 Bar facing burpees

6 minute REST...

12 minute AMRAP: (w/ a partner)

-12 Hand release burpees

-12 Hang squat cleans (#95/65)

9/29/2017

Strength- 12 minute EMOM:

A.) 10 DB snatch (#50/35)

B.) 3-5 MU's (Ring or bar) Scaled= 10 Overhand ring rows

C.) 30 UNbroken DU's 

WOD

TABATA:

A.) Cal Row

B.) V-ups

9/28/2017

Strength- Deadlift 10.10.10 (55% 1RM)

WOD

8 min AMRAP:  

-8 Box Jump Overs (24"/20")

-8 Ring Dips

-8 KB Swings (#70/44)

9/27/2017

Strength- Back squat (25 minutes to est. 1RM)

WOD

10 minute EMOM:

A.) 5 Push jerks (#155/105)

B.) 12 Med ball cleans (#20/14)

 

9/26/2017

WOD

4 Rounds for time: 

-12 Hang Power Cleans (#135/95) 

-10 Front Rack Lunges (5 each leg)

 Accessory Work:  3 Rounds (NFT)

-10 Barbell Rollouts

-10 DB Flys (athlete chooses weight)

 

9/25/2017

Strength- OHS 7.7.7.7 (60% 1RM)

WOD

7 minute AMRAP:

-10 DB Thrusters (50/35)

-30 DU's

Accessory work: 3 Rounds (NFT)

-10 Chin ups

-15 Toes to bar

9/23/2017

WOD

For time w/ a partner:

-120 DU's

-60 Chest bar pull-ups

-60 Hang power snatch (#95/65)

-120 DU's

*AP to follow... COME GET SOME!!!

9/22/2017

"FOURTH FRIDAY" Lift-Off

-Front squat

*22 minutes to est. 1RM

Accessory work: 4 Rounds (NFT)

-10 Ring dips

-10 Box planche throughs

 

9/21/2017

Strength- 6 minute EMOM:

A.) 12-15 Toes to bar or :30s V-sit hold

B.) :30s Superman hold

WOD

Perform 4 sets against a 5-minute running clock, for max reps of:

-Run 400 Meters immediately followed by as many rounds and reps as possible of…

-10 KB Snatches (#53/35)- 5 each arm

-10 Goblet Alternating Lunges- 5 each leg

Rest 4 minutes between sets

9/20/2017

Strength- 2 Power clean + 1 Squat clean (18 minutes to est. a HEAVY complex)

WOD

5 Rounds for time:

-Cal Row (18/15)

-20 Push ups

9/19/2017

WOD

"Diane"

 21-15-9

-Deadlift (#225/155)

-HSPU

Accessory Work:

4 Rounds (NFT) of 10 DB Bicep Curls & 3 Rope Climbs

9/18/2017

Strength- OHS 5.5.5.5 (Increase weight each set)

WOD

3 Rounds for time:

-12 Front squats (#135/95)

-40 Sit ups

9/16/2017

CLOSED

*Broomfield Day's Parade!  Come join us as we walk the parade with our float and prize giveaways... COME GET SOME!!!

9/15/2017

WOD

18 minute AMRAP:

-10 Hang power snatch (#115/85)

-30 DU's

-10 Burpee over bar (Bar facing)

-30 DU's

-10 Toes to bar

-30 DU's

9/14/2017

Strength- Back squats 2.2.2 (95% 1RM)

Accessory Work: 8 min EMOM:

-10 Single Leg KB Deadlifts (5 each leg)
-:30 sec Hollow Body Hold

 

 WOD 

4 X 500m Row

*2 min rest b/w efforts

9/13/2017

Strength- Power cleans:  

A.) 2 reps every :30s for 10 minutes (65% 1RM)

4 minute rest...

B.) 1 rep every :30s  for 5 minutes (85% 1RM)

WOD

3 Rounds for time:

-10 Push press (#135/95)

-15 Pull ups

 

9/12/2017

Strength-

Deadlift:  Every 3 minutes for 24 minutes
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%

WOD

For time:

-75 Burpees

TIME CAP: 5 minutes

9/11/2017

Strength- Front Squats 2.2.2 (95% 1RM)

Accessory work: 3 Rounds

-10 Good mornings (Increase weight each set)

-10 KB Bulgarian split squats (Increase weight each set)- each leg

WOD

For time:

-800m Run

-50 Wall balls (#30/20)

9/18/2017

Strength- OHS 5.5.5.5 (Increase weight each set)

WOD

3 Rounds for time:

-12 Front squats (#135/95)

-40 Sit ups

9/16/2017

CLOSED

*Broomfield Day's Parade!  Come join us as we walk the parade with our float and prize giveaways... COME GET SOME!!!

9/15/2017

WOD

18 minute AMRAP:

-10 Hang power snatch (#115/85)

-30 DU's

-10 Burpee over bar (Bar facing)

-30 DU's

-10 Toes to bar

-30 DU's

9/14/2017

Strength- Back squats 2.2.2 (95% 1RM)

Accessory Work: 8 min EMOM:

-10 Single Leg KB Deadlifts (5 each leg)
-:30 sec Hollow Body Hold

 

 WOD:  

4 X 500m Row

*2 min rest b/w efforts

9/13/2017

Strength- Power cleans:  

A.) 2 reps every :30s for 10 minutes (65% 1RM)

4 minute rest...

B.) 1 rep every :30s  for 5 minutes (85% 1RM)

WOD:

3 Rounds for time:

-10 Push press (#135/95)

-15 Pull ups

 

9/12/2017

Strength-

Deadlift:  Every 3 minutes for 24 minutes
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%

WOD

For time:

-75 Burpees

TIME CAP: 5 minutes

9/11/2017

Strength- Front Squats 2.2.2 (95% 1RM)

Accessory work: 3 Rounds

-10 Good mornings (Increase weight each set)

-10 KB Bulgarian split squats (Increase weight each set)- each leg

WOD

For time:

-800m Run

-50 Wall balls (#30/20)

9/9/2017

WOD

"9/11 Honor the Fallen"

w/ a partner:

-100 Thrusters (#95/65)

-100 Toes to bar

-100 Plate overhead lunges (#45/35)

-43 Med ball cleans (#20/14)

CASH OUT: 2,996m Row

 

9/8/2017

Strength- 8 minute EMOM:

A.) 12/10 Cal Row

B.) Max effort chest to bar pull ups or Muscle ups

WOD

12 minute AMRAP:

-15 DB or KB deadlifts (#50/35)

-35 DU's

-20 Box jumps (24"/20)

 

 

 

9/7/2017

Strength- Back squats 3.3.3 (90% 1RM)

Accessory work: 3 Rounds

-7 BB bent over rows (slow and controlled)

-14 Pistols (7 each leg)

WOD

3 Rounds for time:

-15 HSPU

-400m Run

9/6/2017

Strength- Bench press 7.7.5.5.3.3

WOD

15-12-9

-Alt. DB snatch (#50/35)- reps each hand

27-21-15

-Burpee to bar

9/5/2017

Strength-

Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk

*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%

WOD

6 minute AMRAP:

-6 DB Thrusters (#53/35)

-6 Box Step Ups (24"/20)- DB in Farmers Carry position

9/4/2017

Strength- Front squats 3.3.3 (90% 1RM)

WOD

"NOAH"

3 Rounds:

BUY-IN: 67 Push ups

-800m Run

-23 Pull ups

-23 Wall balls (#20/14)

-21 Deadlift (#165/105)

CASH-OUT: 67 Push ups

9/2/2017

WOD

In teams of 3:

-75 Burpee box jump overs (24"/20)

-3x200m Sprint (1 partner at a time)

-75 Pull ups

-3x200m Sprint

-75 OH squats (#95/65)

-3x200m Sprints

9/1/2017

Strength- Snatch grip halt deadlift 4.4.4.4 (2 second pause-Increase weight every set)

WOD

3 Rounds:

-20 Renegade rows w/ push up (#50/35)- 10 each side

-20 DB front rack lunges (#50/25)- 10 each leg

-75 DU's

8/31/2017

Strength- Back Squats: 4.4.4.4 @ 85% 

Accessory Work: 6 min EMOM, ODD/EVEN alternating, 10 Hollow Rocks & 12 V-ups

WOD  

2 Rounds:

-750m Row  

-15 Push Jerks (#175/115)

8/30/2017

Accessory strength- 

2 Rounds:

-10 Weighted Strict ring dips

-30' Handstand walk (SC= :45s Overhead static plate hold #45/35)

WOD

16 minute AMRAP:

-3 Rope climbs

-200m Farmers carry (athlete chooses weight)

-5 Tire flips

8/29/2017

Strength- Snatch Progressions/Technique, then: Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%

WOD:  

-1 mile (Time Trial)

8/28/2017

Strength- Front squats 4.4.4.4 (85% 1RM)

WOD

15-12-9

-Power cleans (#135/95)

-Strict pull ups

8/26/2017

WOD

w/a Partner

5 Rounds for time:

-20 Deadlifts (#255/175)

-400m Run

-32 KB snatch (#53/35)

-200m Run

*Partition all reps as needed between both partners

8/25/2017

"FOURTH FRIDAY LIFT-OFF"

22 minutes to est. Bench Press 1RM

Skill Work- KB snatch

Accessory work:

-Ab roll-outs 3x10

-Box Dips 3x10

-Strict pull-ups (Diff. grip every set) 3x5

8/24/2017

Strength- Back squats 5.5.5.5.5 (All sets at 75% 1RM)

Skill/Accessory work:

2 Rounds-

-10 Candlesticks or candlesticks into a pistol

-15 Ring rows (rings as low as possible)

WOD

8 minute AMRAP:

-5 Hang power cleans (#175/115)

-10 Lateral burpee over bar

-20 DU's

8/23/2017

WOD

20 minute AMRAP:

-15 SDHP (#105/75)

-25 Wall balls (20/14)

-15 Pull ups

 

 

8/22/2017

Strength- 3.3.3.3.3* Split jerk technique from rack (25 minutes)

*Increase load every set

WOD

For time:

-1k Row (Time Trial)

 

8/21/2017

Strength- Front Squats 5.5.5.5.5 (75% 1RM)

WOD

17.5 1/2

5 Rounds or time:

-9 Thrusters (#95/65)

-35 DU's

Accessory work: 3 rounds:

-15 V-ups

-15 HRPU

8/19/2017

WOD

22 minute AMRAP:

w/ a partner- partition as needed

-26 Clean and Jerks (#135/95)

-26 Box jump overs (24"/20)

-200m plate carry (#45/35)

-26 Sit-ups (each)

8/18/2017

Gymnastics-

A.) Tabata: Box L-sit hold Box L-sit

2 minute rest...

8 minute EMOM:

B.) :30s Low push up hold

C.) 8 Toes to bar (UNBROKEN)

WOD

4 Rounds for time:

-15 Cal Row 

-16 Front rack lunge (#95/65)- 8 each leg

-17 Med ball cleans (#30/20)

 

8/17/2017

Strength- Back squats 10.10.10 (60% 1RM)

WOD

9-7-5

-Squat snatch (75% 1RM)

-Chest to bar pull ups (RX+= Ring or Bar muscle ups)

 

TIME CAP: 9 minutes

8/16/2017

WOD

Complete as much as possible in 12 minutes of:
 

-1 Deadlift (#245/165)
-20 DU's
-3 Deadlifts
-25 DU's
-5 Deadlifts
30 Du's
-7 Deadlifts
-35 DU's

Etc., adding two deadlifts and 5 DU's each round.

 

8/15/2017

Strength- Bench press 10.10.10.10 (65% 1RM- all sets)

WOD

10 minute EMOM:

A.) 10 Ring dips (RX+= Strict)

B.) 10 HSPU (RX+= Strict/SC= DB strict press)*

*Athlete chooses weight

8/14/2017

Strength- Front Squats 10.10.10.10 (60% 1RM for all sets)

WOD

3 Rounds for time:

-5 Hang Cleans (#155/105)

-10 Burpee over bar

-15 KB swings (#53/35)

 

8/12/2017

3rd ANNUAL BOX BASH

8/11/2017

Strength- Mobility and Flexibility (30 minutes)

WOD

-2,500m Row*

*Perform at a recovery pace to get ready for our 3rd ANNUAL BOX BASH on Saturday!  Invite friends and family to our in-house comp.  There will be great WOD's, live DJ, Food truck, vendors and more!

8/10/2017

Strength- Strict Press (15 minutes to est. 1RM)

WOD

For time:

-100 Air squats

-75 Push ups

-50 Box jumps (24"/20)

-25  DB push press (#50/35)

 

8/9/2017

Strength- Deadlift (22 minutes to est. 1RM)

WOD

3 Rounds for time:

-20 KB swings (#53/35)

-20 Toes to bar

TIME CAP: 9 minutes

AFTER PARTY: 

3 Rounds (NOT TIMED)

-50 DU's

-2:00 Plank

8/8/2017

Strength- Bulgarian split squats 8.8.8.8.8 Use DB and or KB- Increase load each set)

WOD

21-18-15-12-9-6-3

-Burpee box jump overs (24"/20)

-Power cleans (#155/105)

-Ring dips

TIME CAP: 20 minutes

8/7/2017

Strength- Back squat (25 minutes to est. 1RM)

WOD

9 minute AMRAP:

-8 Alt. DB snatch (#50/35)- 4 each arm

-8 C2B pull ups

8/7/2017

Strength- Back squat (25 minutes to est. 1RM)

WOD

9 minute AMRAP:

-8 Alt. DB snatch (#50/35)- 4 each arm

-8 C2B pull ups

8/5/2017

WOD

For time:

-40 Push jerks (#115/85)

-50 Alt. pistols (SC= 100 air squats)

-60 Push ups

-1 mile run

8/4/2017

Strength- Deadlift 5.5.5 (40%/50%/60%)- Week 4 (DELOAD)

WOD 

15 minute AMRAP:

-10 Deadlifts (#225/155)

-20 Cal row

-10 HSPU

8/3/2017

Strength- 15 minute EMOM:

A.) :45s HS hold or handstand walk

B.) :30s L-sit hold on box or rings

C.) 10 Box jumps (24"/20)

D.) 10 Burpees

E.) 2 Rope climbs or legless

WOD

For time:

-1200m Run

-100 Cal row

-150 Sit ups

8/2/2017

Strength- Strict press 5.5.5 (40%/50%/60%)- Week 4 (DELOAD)

BENCHMARK WOD:

"FRAN"

21-15-9

-Thrusters (#95/65)

-Pull ups

8/1/2017

Strength-

A.) Weighted chin ups 10.8.6.4.2 (Increase weight each set)

B.) Weighted front planks- 5x:60s (Increase load each set- plank must be performed unbroken)

*Alternate between A and B

WOD

10 minute EMOM:

-5 Front squats (#165/115)

-20 DU's

7/31/2017

Strength- Wendler week 4 (DELOAD)

Back squat- 5.5.5 (40%/50%/60%)

WOD

15-12-9

-Squat snatch @ 70% 1RM

-Burpee over bar

TIME CAP: 12 minutes

7/29/2017

WOD

4 Rounds for time:

w/ a partner

-200m Farmers carry (#50/35)- each partner does 100m 

-20 Box jumps (30"/24)

-200m Partner carry (Each partner does 100m)

-20 Power cleans (#115/85)*

*Partner 1 must do 10 unbroken power cleans before partner 2 can switch.  There is a 5 burpee penalty for both athletes if the bar is rested on the ground before the allotted reps are completed.  Burpees must be completed immediately.  

7/28/2017

"FOURTH FRIDAY" LIFT-OFF

1RM: SNATCH

REMINDER: DRAFT NIGHT for the 3rd Annual Box Bash will be held between 6-7pm

 

7/27/2017

Strength- Wendler week 3- Strict press 5.3.1+ (75%/85%/95%)*

*All percentages are based off of 90% of your current 1RM

WOD

"THE GRIND"

-1 mile run

-75 Burpees

-1 mile run

-200 DU's

7/26/2017

Strength- Wendler week 3- Deadlift 5.3.1+ (75%/85%/95%)*

*All percentages are based off of 90% of your current 1RM

**We will be performing deadlift on Wednesday and Strict press on Thursday due to having our "FOURTH FRIDAY" liftoff

WOD

Complete as much as possible in 12 minutes:

(2,4,6,8,10, ect.- Increase reps by 2 each round)

-Chest to bar pull-ups

-Med ball cleans (#20/14)

7/25/2017

Strength- Bench press 15.12.8.6.4 (Start @ 55% 1RM- Increase load each set)

WOD

20 minute AMRAP:

-10 Double KB front rack lunges (#53/35)

-15 Ring push ups

-20 Slam ball over the shoulder (#40/30/20)

 

7/24/2017

Strength- Wendler week 3- Back squat 5.3.1+ (75%/85%/95%)*

*All percentages are based off of 90% of your current 1RM

WOD

21-15-9

-Overhead squats (#135/95)

-Power cleans (#135/95)

7/22/2017

WOD

For time:

w/ a partner (partition as needed*)

-100 Junkyard dogs*

-100 GTO (#45/35)*

-2k Row (each person)

-1 mile run

7/21/2017

Strength- Wendler week 2- Deadlifts 3.3.3+ (70%/80%/90%)*

*All percentages are based off of 90% of your current 1RM

WOD

21-15-9

-Hang power clean and jerks (#115/85)

-Burpee box jump over (24"/20)

7/20/2017

Mobility- Barbell/lacrosse ball smashing, static stretching

5 minutes: Quads (Barbell)

5 minutes: Forearms (Barbell)

5 minutes: Lats (lacrosse ball)

5 minutes: T-spine stretch (foam roller + barbell)- rest as needed

WOD

For quality: 4 Rounds of each movement

-10 Handstand kick ups (Wall or freestanding)*

*RX+= Handstand walk 1 length of the black mats

-10 Box planche throughs

-10 Ab roll outs

-10 Jump split lunges (5 each leg)

 

 

7/19/2017

Strength- Wendler week 2- Strict press 3.3.3+ (70%/80%/90%)*

*All percentages are based off of 90% of your current 1RM

WOD

14 minute AMRAP:

-14 Ring dips

-9 TTB

-200m Run

-14 Deadlifts (#185/125)

7/18/2017

Strength- 1 Power clean + 2 Front squats + 1 Power clean (25 minutes to est. a HEAVY  complex)

WOD

4 Rounds for time:

-25 Def. push ups (#45/35)

-20 KB swings (#53/35)

-45 DU's

TIME CAP: 15 minutes

7/17/2017

Strength- Wendler week 2- Back squat 3.3.3+ (70%/80%/90%)*

*All percentages are based off of 90% of your current 1RM

ROB H. BDAY

WOD

7 Rounds for time:

-19 Wall balls (#20/14)

-8 DB or KB Overhead walking lunges (#35/25- 1 in each hand)

-7 Chest to bar pull ups

 

7/15/2017

WOD

"DANIEL"

For time:

-50 Pull ups

-400m Run

-21 Thrusters (#95/65)

-800m Run

-21 Thrusters (#95/65)

-400m Run

-50 Pull ups

7/14/2017

Strength- Wendler week 1- Deadlift 5.5.5+ (65%/75%/85%)*

*All percentages are based off of 90% of your current 1RM

WOD

20 minute AMRAP:

-100 DB single arm overhead walking lunges (#50/35)

-80 Cal Row

-800m Weighted run (#40/30)- slam ball

7/13/2017

Strength- TABATA:

A.) Hollow body hold (Supine)

B.) Superman hold

WOD

For time:

-50 Pistols (SC= 125 air squats)

-50 TTB

-50 Burpees

7/12/2017

Strength- Wendler week 1- Strict press 5.5.5+ (65%/75%/85%)*

*All percentages are based off of 90% of your current 1RM

WOD

3 Rounds for time:

-15 GTO (#135/95)
-20 Pull ups

7/11/2017

Strength- Wendler week 1- Back squats 5.5.5+ (65%/75%/85%)*

*All percentages are based off of 90% of your current 1RM

DELIA'S BDAY

WOD

"TABATA FIGHT GONE BAD"

For Reps in 20 minutes:

-Wall ball (#20/14)

-Sumo deadlift high pull (#75/55)

-Box jump (24"/20)

-Push press (#75/55)

-Cal row

*Complete 40 intervals total.  Perform one complete TABATA per movement

7/10/2017

CLOSED

7/8/2017

WOD

For Reps:

5 minutes:

-Box jump overs (24"/20)

5 minutes:

-10 Ring dips

-10 Push ups

5 minutes:

-5 DB snatch (#50/35)- reps are each arm

-5 DB push jerk (#50/35)

5 minutes:

-Max calorie row

*1 minute rest between stations

 

7/7/2017

Strength- 9 minute EMOM:

*Use the same weight for all movements. Use a moderate weight

A.)10 DB lateral raises

B.)10 DB upright rows

C.) :30s HS hold

WOD

20 minute AMRAP:

-400m Run

-21 Pull ups

-15  Front squats (#115/85)

-9 Burpee over bar

7/6/2017

Strength- 15 minute EMOM:

-1 Clean and jerk (75% 1RM)- Stress FORM not load

WOD

3 Rounds for time:

-25 DB power cleans (#35/25)

-25 Ring push ups

7/5/2017

Strength- Double KB Front rack walking lunges 10.10.10.10.10 (5 each leg- choose a HEAVY weight)

WOD

7 minute AMRAP:

-15 Power snatch (#75/55)

-30 DU's

7/4/2017

ONLY CLASS 9-10am

*I will be presenting 2 different WOD's for tomorrows class.  Athletes will choose the workout by randomly selecting option #1 or option #2 from a blind sticky note on the white board.  I hope to see all of you at the gym for a kicka$$ work out... COME GET SOME!!!

What do you think the 2 WOD's will be?

7/3/2017

Strength- Back squats 7.7.7.7.7 (Start at 70% 1RM, Increase load each set)

WOD

2 Rounds for time:

-20 Squat cleans (#115/85)

-30 KB swings (#53/35)

-40 Cal Row

7/1/2017

WOD

Partner "BARBARA"

5 Rounds for time:

*Alternate rounds.  Each partner must complete 5 rounds

-20 Pull ups

-30 Push ups

-40 Sit ups 

-50 Air squats

6/30/2017

Strength- "TIME UNDER TENSION" pt. 2

-Front squats 3.3.3.3.3 (Start @ 70% and increase load each set- 3 sec. pause at bottom of squat and 5 second pause at the top)

Jill's BDAY

WOD

21-15-9

-DB Snatch (#50/35)- reps each side

-Burpee box jump overs (24"/20)

6/29/2017

Strength- 12 minute EMOM:

A.) 10-15 TTB

B.) 3-5 Ring muscle ups (SC= 10 Ring rows or 7 C2B pull ups)

C.) 10 Cal row

WOD

3 Rounds for time:

-5 Push jerks (#175/115)

-20 Pull ups

*@ the top of every minute, perform 10 Ring dips

6/28/2017

WOD

25 minute AMRAP:

-10 Deadlifts (#185/115)

-200m Run 

-15 KB swings (#53/35)

-200m Run

6/27/2017

Strength- Strict press 12.12.12 (Perform all sets @ 65% 1RM)

WOD 

10 Rounds for time:

-12 Wall balls (#20/14)

-25 DU's

6/26/2017

Strength- Back squats 12.12.12.12 (60% 1RM)

WOD

7 minute AMRAP:

-5 Power cleans (@ weight performed in back squats)

-5 Burpee over bar

6/24/2017

WOD

35 minute AMRAP:

-400m Plate run (#45/35)

-25 Plate GTO

-25 Burpee to plate

-25 OH alt. plate lunges (#45/35)

6/23/2017

"FOURTH FRIDAY"

WOD

-1RM Cluster

6/22/2017

WOD

20 minute AMRAP:

-20 Deadlifts (#245/165)

-25 Pull ups

-40 DU's

-55 Push ups

6/21/2017

Strength- 6x200m Run (:75s in between sets)

WOD

-3RM Snatch

6/20/2017

Strength- Weighted chin ups 10.8.6.4.2 (Increase weight each set)

WOD

For time:

-30 Hang squat cleans (#135/95)

-30 Burpees

6/19/2017

Strength- OHS 3.3.3.3.3 (Increase load each set)

WOD

5 Rounds for time:

-10 KB push jerks (#53/35)

-15 Box jumps (24"/20)

-15 Ring dips 

6/17/2017

WOD

In teams of 2:

26 minute AMRAP:

-10 Partner deadlifts (#365/275)

-15 Synchro burpee over bar

-100 DU's (partition as needed)

6/16/2017

Strength- Tabata:

A.) Row

B.) Banded sit ups

C.) 3 cone suicides

WOD

21-15-9

-Squat snatch (M=#95/115/135, F= 65/85/105)

-SDHP

6/15/2017

Strength- "TIME UNDER TENSION"

-Back squat pauses* 5.5.3.3.3 (65%/70% 1RM)

*3 second hold at the bottom of each rep/5 second hold at the top of each rep)

WOD

13 minute AMRAP:

-10 Power cleans (#155/105)

-10 Burpee box jump over (24"/20)

-20 Wall balls (#20/14)

6/14/2017

Strength- KB snatch (10.10.10.10)- Each arm- Increase weight each set

WOD

For time:

-1,200m Run

-1,200m Row

6/13/2017

Strength- Halt snatch grip deadlifts 3.3.3.3 (halt 3 seconds below knee- Increase load each set)

WOD

9 minute AMRAP:

-16 Pull ups

-16 Renegade rows* (#50/35)- 8 reps each side

*NO push ups in between rows

6/12/2017

WOD

4 Rounds for time:

-20 Front squats (#115/85)

-30 Sit ups

-20 Push presses (#115/85)

-30 HRPU

6/10/2017

WOD

For time:

-1200m Run

-100 Wall balls (#20/14)

-80 KB swings (#53/35)

-60 Burpee to bar

-400m Run

-2:00 Plank

6/9/2017

Strength- Back squats 5.5.3.3.3+ (75%/85%)

WOD

11 minute AMRAP:

-5 Front squats (#165/105)

-8 Deadlifts (#165/105)

-40 DU's

6/8/2017

Strength- 4x400m Run (2 minute rest between each round)- record each time

WOD

15 minute EMOM:

A.) 15 TTB

B.) 12 HSPU

C.) 10 Front rack lunges (#115/85)- 5 each leg

6/7/2017

Strength- Narrow grip bench press 12.12.12.12 (Perform all sets @ 65% 1RM regular bench press)

WOD

21-15-9

-Power cleans (#175/115)

-Cal Row

-Deficit push ups (#45/25)

6/6/2017

Strength- 10 minute EMOM:

A.) 10 DB thrusters (#50/35)

B.) 10 Chest to bar pull ups

WOD

12 minute AMRAP:

-15 Air squats

-15 Box jumps (24"/20)

6/5/2017

Strength- Overhead squat (20 minutes to est. 3RM)

WOD

3 Rounds for time:

-15 Hang power snatch (#115/85)

-24 Burpee over bar (bar facing)

6/3/2017

WOD

30 minute AMRAP:

In teams of 3 (split reps however you see fit)

*Only 1 athlete works at a time. Must maintain original order throughout entire WOD

-75 Wall balls (#20/14)

-75 HRPU

-75 Box jumps (24"/20)

-75 Toes to bar

 

6/2/2017

Strength- FORM over LOAD

A.) DB front raises 10.10.10.10

B.) DB lateral raises 10.10.10.10

*Alternate between A and B. Increase load each set

WOD

21-15-9

-Push press (#135/95)

12-9-6

-Muscle ups

TIME CAP: 15 minutes

6/1/2017

WOD

24 minute AMRAP:

*Increase load every 5 minutes 

Minutes 0-4:

-4 Squat cleans (#135/95)

-10 Burpees

*REST 1 MINUTE...

Minutes 5-9:

-3 Squat cleans (#165/115)

-10 Ring dips

*REST 1 MINUTE...

Minutes 10-14:

-2 Squat cleans (#185/135)

-20 Unbroken DU's

*REST 1 MINUTE...

Minutes 15-24:

-1 Squat cleans (#205/155)

-200m Run

5/31/2017

Strength- Sumo deadlift 4.4.4.4 (Increase load each set)

WOD

3 Rounds for time:

-16 DB overhead lunge (#50/35)- 8 steps each leg

-40 Sit ups

 

5/30/2017

Strength- Power snatch (25 minutes to est. 2RM)

WOD

7 minute AMRAP:

-15 KB swings (#53/35)

-20 DU's

5/29/2017

WOD

"MURPH"

-1 mile run

-100 Pull ups

-200 Push ups

-300 Air squats

-1 mile run

*HEAT #1 @ 9am

**HEAT #2 @ 10am

5/27/2017

WOD

For time:

-70 Cal row

-60 KB swings (#53/35)

-50 Sit ups

-40 Burpees

-3:00 minute plank hold

-200m Run

5/26/2017

Strength- Push press (20 minutes to est. 3RM)

WOD

3 Rounds for time:

-15 Push jerks (#155/105)

-100 DU's

5/25/2017

Strength- 10 minute EMOM:

A.) :45s superman hold

B.) :45s Ring support hold

WOD

10 Rounds for time:

-3 Rope climbs (RX+= legless)

-200m Run

-6 Muscle ups (SC= 6 Chest to bar pull ups)

TIME CAP: 30 minutes

5/24/2017

Strength- 

A.) Back squats 5.5.3.3 (5 @ 75%/3 @ 85%

B.) Front squats 5.5.5.5 (70% 1RM)

WOD

9-6-3

-Squat snatch (70% 1RM)

-Burpee box jump overs (30"/24)

5/23/2017

Strength- Bench press (20 minutes to est. 5RM)

WOD

20 minute AMRAP:

-200m Run

-10 Deadlifts (#225/155)

-15 Ring dips

-20 Cal row

5/22/2017

Strength- Box squats 5.5.5.5 (Start @ 50% 1RM- Increase weight each set)

WOD

15-12-9

-Hang squat clean (#155/105)

-Strict HSPU

5/20/2017

WOD

21-18-15-12-9-6-3

-DB snatch (#50/35)

-Single DB shoulder to shoulder x2 (#50/35)

-Bodyweight reverse lunges- each leg

5/19/2017

Strength- "KEEP IT LIGHT, KEEP IT TIGHT"

Every :90s for 9 minutes: 

-:30s KB overhead static holds*

*Hold a KB in each hand- If athlete cannot maintain good form/posture and cannot hold for :30s straight, they will need to decrease weight.  Stick with the same weight for all 9 minutes.

WOD

"BOGO"

7 minute AMRAP:

-10 Burpees

-10 KB swings (#53/35)

3 minute REST...

7 minute AMRAP:

-10 Cal row

-5 Thrusters (#115/85)

5/18/2017

Strength- 12 minute EMOM:

A.) :45s Hollow body hold

B.) :45s Ring plank hold

Dee and Stacy's Birthday 

WOD

24 minute running clock:

(Work for :60s/Rest for :30s)*

*Rotate movements during rest period

-KB Front rack squats (#53/35)-each hand

-Ring push ups

-Wall balls (#20/14)

-Cal row

 

5/17/2017

Strength- DB step-ups (20" box- Increase weight each set) 10.10.10.10.10 (5 each leg)

WOD

For time:

-30 Burpee box jump overs (24"/20)

-40  KB deadlifts (#53/35)

-30 Ring dips

-40 Body weight lunges

 

 

5/16/2017

Strength- 10 minute EMOM:

-3 Squat cleans (60% 1RM) + 20 DU's

WOD

15 minute AMRAP:

-21 Pull ups

-15 Hang cleans (#115/85)

-9 Front squats (#115/85)

 

5/15/2017

Strength- 3 Push jerks + 3 Split jerks (20 minutes to est. HEAVY complex)

WOD

3 Rounds for time:

-15 Power snatch (#95/65)

-100 DU's

5/20/2017

WOD

21-18-15-12-9-6-3

-DB snatch (#50/35)

-Single DB shoulder to shoulder x2 (#50/35)

-Bodyweight reverse lunges- each leg

5/19/2017

Strength- "KEEP IT LIGHT, KEEP IT TIGHT"

Every :90s for 9 minutes: 

-:30s KB overhead static holds*

*Hold a KB in each hand- If athlete cannot maintain good form/posture and cannot hold for :30s straight, they will need to decrease weight.  Stick with the same weight for all 9 minutes.

WOD

"BOGO"

7 minute AMRAP:

-10 Burpees

-10 KB swings (#53/35)

3 minute REST...

7 minute AMRAP:

-10 Cal row

-5 Thrusters (#115/85)

5/18/2017

Strength- 12 minute EMOM:

A.) :45s Hollow body hold

B.) :45s Ring plank hold

Dee and Stacy's Birthday 

WOD

24 minute running clock:

(Work for :60s/Rest for :30s)*

*Rotate movements during rest period

-KB Front rack squats (#53/35)-each hand

-Ring push ups

-Wall balls (#20/14)

-Cal row

 

5/17/2017

Strength- DB step-ups (20" box- Increase weight each set) 10.10.10.10.10 (5 each leg)

WOD

For time:

-30 Burpee box jump overs (24"/20)

-40  KB deadlifts (#53/35)

-30 Ring dips

-40 Body weight lunges

 

 

5/16/2017

Strength- 10 minute EMOM:

-3 Squat cleans (60% 1RM) + 20 DU's

WOD

15 minute AMRAP:

-21 Pull ups

-15 Hang cleans (#115/85)

-9 Front squats (#115/85)

 

5/15/2017

Strength- 3 Push jerks + 3 Split jerks (20 minutes to est. HEAVY complex)

WOD

3 Rounds for time:

-15 Power snatch (#95/65)

5/13/2017

Strength- 8x100m Sprints

WOD

On a running clock:

5 Rounds of "CINDY"

-5 Pull ups

-10 Push ups

-15 Air squats

2 minute REST...

3 Rounds:

-15 Push press (#95/65)

-15 Burpee over bar

2 minute REST...

1 Round:

-50 Wall balls (#20/14)

-1200m Run

5/12/2017

Strength- Front squats (20 minutes to est. 3RM)

STEPH'S Birthday 

WOD

7 Rounds for time:

-11 Deadlifts (#155/105)

-200m Weighted run w/ wall ball (#20/14)

 

 

5/11/2017

CALEB'S Birthday 

WOD

25 minute AMRAP:

-250m Row

-25 DU's

-25 Burpee to plate (#45)

-25 DB hang power cleans (#35/25)

-25 Toes to bar

5/10/2017

Strength- Squat snatch + High hang squat snatch (25 minutes to est. a HEAVY complex)

WOD

21-15-9

-DB thrusters (#50/35)

-DB alt. lunges* (#50/35)- DB's down by sides

*Total reps, NOT each leg

5/9/2017

Strength- Bench press 7.7.7.7.7 (Start @ 60% 1RM)

WOD

15 minute AMRAP:

-5 Strict chin ups

-10 Box jumps (24"/20)

-15 Ring push ups

5/8/2017

Strength- OHS 7.7.7.7.7 (Start @ 50% 1 RM)

WOD

3 Rounds for time:

-40 Kb swings (#53/35)

-7 Squat cleans (#205/155)

5/6/2017

PARTNER WOD

4 Rounds for time:

P1: 200m Farmers carry (#53/35)

P2: 25 Burpees

*Each athlete must complete both movements before moving on 

P1: 25 GTO (#45/35)

P2: 100 DU's

*Each athlete must complete both movements before moving on

P1: 200m Run w/ plate (#45/35)

P2: Wall sit 

*Each athlete must complete both movements before moving on

5/5/2017

Strength- KB push press 20.15.10 (Increase weight each set)*

*Primary focus needs to be on quality not quantity

WOD

MAX EFFORT:

3 minutes:

-Pistols

1 minute rest

3 minutes:

 -Max distance handstand walk

1 minute rest...

3 minutes:

 -Ring dips

1 minute rest...

**REPEAT THIS WOD 2x with the second round being for 2 minutes per movement

5/4/2017

WOD

"BUBBA" (AKA MILES RYAN)

20 minute AMRAP:

-7 Power cleans (#135/95)

-7 Burpee box jump overs (24"/20)

-7 Thrusters (#135/95)

-7 C2B pull ups

-7 Deficit push ups (#45/35)

5/3/2017

Strength- Snatch balance 3.3.3.3 (50% of OHS 1RM)

WOD

25 minutes:

-Snatch 1RM

5/2/2017

Strength- 15 minute EMOM:

A.) 5-10 Strict Pull ups

B.) 5-10 HSPU

C.) 15 Weighted V-ups (#20/14) med ball

WOD

4 Rounds for time:

-10 Deadlifts (#225/155)

-25 Wall balls (#20/14)

-50 DU's

5/1/2017

Strength- Front squats 5.5.5.5 (All sets @ 60% 1RM)

WOD

20 minutes est.  1RM of:

-Clean and Jerk

4/29/2017

WOD

"Coach Julie's Chipper"

-75 Synchronized sit ups

-75 Push-ups (partitioned however)
-100 Wall balls (#20/14) partitioned however
-75 Push-ups (partitioned however)
-100 Box jumps (24"/20)- partitioned however
-75 Kb swings (#53/35)- partitioned however

-75 synchronized sit ups

4/28/2017

Strength- 12 minute EMOM:

A.) :30s Banded hollow body hold 

B.) 12 Alt. plank ups (6 each arm)

WOD

6-12-18-24-30-36

-Alt. front rack KB lunges- walking (#53/35)- each hand

-KB goblet squats (#53/35) 

4/27/2017

Strengh- Split jerk skill work (20 minutes)

*BARBELL ONLY!

WOD

12 minute EMOM: (There will be a 1 minute break in between each movement to change out weights)

FORM over LOAD

Minutes 0-3:

-5 Push jerk (50% 1RM)

Minutes 4-7:

-5 Power cleans (60% 1RM)

Minutes 8-11

-3 Split jerks (50% 1RM)

MINUTES 11-12

-Max effort Burpees

 

4/26/2017

JD's BDAY 

WOD

"BULL"

2 Rounds for time:

-200 DU's

-50 Overhead squats (#135/95)

-50 Pull ups

-1 mile run

OR...

1/2 BULL

2 Round for time:

-100 DU's

-25 Overhead squats 

-25 Pull ups

-1/2 mile run

 

4/25/2017

Strength- Zercher squats 5.5.5.5.5 (Increase load each set)*

*If you're not familiar with this lift, stay at light/moderate loads

WOD

2 Rounds for time:

-40 DB hang power cleans (#35/25)

-30 Box jumps (24"/20)

-400m Run

4/24/2017

Stremgth- Bench press 8.8.8.8.8 (70% 1RM)

WOD

21-15-9

-Shoulder to overhead (#135/95)

-Chest to bar pull ups

TIME CAP: 11 minutes

4/22/2017

FESTIVUS GAMES 2017

9am-4pm

4/21/2017

Strength- Skill work (20 minutes) Snatch

-We will be covering form and techniques from each position of the clean- EMPTY BARBELL ONLY!

WOD

3 Rounds for time:

-10 Squat snatch (#115/85)

-50 DU's

4/20/2017

Strength- Skill work (20 minutes) Power clean

-We will be covering form and techniques from each position of the clean- EMPTY BARBELL ONLY!

WOD

12 minute AMRAP:

-15 Power cleans (#205/155)

w/ remaining time: (AMRAP)

-10 Burpee over bar

-10 Toes to bar

4/19/2017

WOD

24 minute AMRAP:

-400m Run

-7 Muscle ups

-21 Push ups

-7 Sumo deadlifts (#225/155)

 

 

4/18/2017

Strength- (30 minutes)

1.) Back squats 3.3.3.3.3 (All sets @ 80% 1RM)

1A.) Front squats 3.3.3.3.3 (65% 1 RM)

WOD

3 Rounds for time:

-25 Wall balls (#20/14)

-25 KB swings (#53/35)

 

4/17/2017

Strength- Squat snatch (25 minutes to est. 1 RM)

WOD

9 minute AMRAP:

-9 Push press (#115/85)

-9 Power cleans (#115/85)

4/15/2017

WOD

"SMURPH"

-1/2 mile run

-50 Pull ups

-100 Push ups

-150 Air squats

-1/2 mile run

4/14/2017

Strength- Reverse barbell bent over rows 7.7.7.7.7 (Increase weight each set)*

*In between sets, perform 10 barbell ab roll outs

WOD

21-18-15-12-9-6-3

-Cal row

-Box jump overs (30"/24)

4/13/2017

WOD

18 minute AMRAP:

-5 Deadlifts (#255/185)

-40 DU's

-3 Rope climbs

4/12/2017

Strength- Back squats 7.7.7.7.7 (Perform all sets @ 70% 1RM)

WOD

9 minute AMRAP:

(*Rep scheme= 2,4,6,8,10, etc.)

-DB thrusters (#50/35)

-Ring dips

 

4/11/2017

Strength- Strict press 5.5.5.5.5 (Perform all sets at 70% 1RM)*

*In between each set, perform 8 DB lateral raises.  FORM versus LOAD so do not go overly heavy with these.  

WOD

3 Rounds for time:

-15 SDHP (#75/55)

-15 Burpee over bar

-30 Sit ups

4/10/2017

Strength- TABATA

-Air squats

-Cal Row

-Push ups

-Pull ups

WOD

12 minute AMRAP:

-5 Hang squat cleans (#135/95)

-200m Run

4/8/2017

WOD

W/ a partner

For time:

-100 OH plate lunges (#45/35)

-100 Wall balls (#20/14)

-1 mile run (Partners must run together)

-100 Sit ups

*Partition reps between partners as needed

 

4/7/2017

Strength- Resistance sprints x8

WOD

20 minute AMRAP:

-3 Ring muscle ups

-5 HSPU

-7 Push up w/ DB row (L1/R1- #35/25)

 

4/6/2017

Strength- Deadlift 15.12.10.8.6 (Increase load each set)

WOD

9 minute AMRAP:

-30 DU's

-3 Clusters (#155/105)

4/5/2017

Strength- 15 minutes: Snatch balance (Skill work- DO NOT exceed 50% 1RM)

1A.) 10 minute EMOM:

-2 Squat snatch @ 65% 1 RM

WOD

30-25-20

-Med ball cleans (#20/14)

25-20-15

-Burpee over ball

4/4/2017

Strength- 10 minute EMOM:

A.) 5 Strict TTB

B.) :45s Bent elbow front plank

WOD

3 Rounds for time:

-20 Pull ups

-20 Ring push ups

-20 Cal row

TIME CAP: 12 minutes

4/3/2017

Strength- Front squat pauses 2.2.2.2.2* (Increase load each set- 3 second pause at the bottom of each squat)

*Start @ 80% 1RM

WOD

10 minute AMRAP:

-10 Box jumps (24"/20)

-10 Hang power cleans (#155/105)

4/1/2017

WOD

In teams of 2: (RELAY STYLE)

-30 Squat cleans (#135/95)

-30 Power snatch (#135/95)

-30 Push jerk (#135/95)

-20 Squat cleans

-20 Power snatch 

-20 Push jerk

 

3/31/2017

Strength-

5 minute EMOM:

-:20s L-sit hold

5 minute EMOM:

-8 Planche throughs

"JON G. Birthday WOD"

3 Rounds for time:

-1K Row

-35 Wall balls (#20/14)

 

3/30/2017

WOD

20 minute AMRAP:*

-6 Front squats (#185/125)- Must come from floor

-12 Deadlifts (#185/125)

-35 DU's

*At the top of every minute, perform 5 Burpees

3/29/2017

Strength- Hang squat snatch + 2 OHS (25 minutes to est. HEAVY complex)

WOD

2 Rounds for time:

-50 ring Dips

-25 HSPU

TIME CAP: 12 minutes

3/28/2017

Strength- Bench press 3.4.5.4.3 (80%/75%/75%/75%/80%)

WOD

5 minute EMOM:

-5 Touch and go Power Cleans (65% 1RM)

5 minute rest...

4 Minute EMOM:

-8 Strict pull ups

-:40s Dead hang

3/27/2017

Strength- DB seated strict press 8.8.8.8

WOD

5 Rounds for time:

-12 DB snatch (#50/35)

-20 DB squats (#50/35)- each hand

3/25/2017

WOD

"MARCY"

W/ 1 partner working at a time:

3 Rounds on a 30 minute running clock

-2:00 Ground to overhead (#115/85)

-2:00 TTB

-2:00 Back squat (#115/85)

-2:00 Double Unders

-2:00 Burpee over bar

3/24/2017

WOD

"17.5"

10 Rounds for time:

-9 Thrusters (#95/65)

-35 DU's

*Please come to our 4/5/6pm classes to enjoy some food and beverages!  We're celebrating the end of the OPEN season and how proud we are of all of our athletes (registered or not) and their performance. 

3/23/2017

WOD

1K Row

1 mile Run

1K Row

AP: Stretching

3/22/2017

Strength- Barbell stationary lunges 5.5.5.5.5 (Each leg- Increase load each set)

WOD

"HEAVY GRACE"

For time:

-30 Clean and jerks (#155/105)

TIME CAP: 10 minutes

3/21/2017

WOD

24 minute AMRAP:

-400m Run

-3 Rope climbs

-9 Ring MU's*

-75 DU's

*SC= Chest to bar or Chin over bar pull ups + 2 ring dips for every 1 rep of muscle ups

 

3/20/2017

Strength- Snatch balance 3.3.3.3.3 (Increase load each set)

WOD

4 Rounds for time:

-15 OHS (#95/65)

-15 TTB

3/18/2017

WOD

In teams of 2: (one partner works at a time)

21-18-15-18-21

-Shoulder to overhead (#95/65)

-Synchro burpee over bar (Bar facing)

-Sit ups

3/17/2017

WOD

"17.4"

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

-55 Deadlifts (#225/155)
-55 wall-ball shots (#20/14)
-55 Calorie row
-55 handstand push-ups

3/16/2017

Strength- Bench press 10.8.6.4.2 (Increase load each set)*

*Must perform each set unbroken (Start at 50% 1RM)

WOD

2 Rounds for QUALITY:

-2:00 Pigeon stretch (each leg)

-15 Air squats

-2:00 Runner's lunge

-10 Overhand Ring rows (Most challenging variation)

-1:30 Rolling shoulder (each side)

-30 V-ups

 

 

3/15/2017

Strength- Squat snatch 10.8.6.4.2 (Increase load each set)*

*Must perform all reps with a touch and go

WOD

12 minute AMRAP:

-40 Cal Row

-30 Box jumps (24"/20)

-20 KB Swings (#53/35)

 

3/14/2017

Strength- 10 minute EMOM:

A.) 5 Push press (70% 1RM)

B.) 5 Strict deficit HSPU (#45/35)

WOD

7 minute AMRAP:

-40 Du's

-8 Strict pull ups

 

3/13/2017

Strength- Front squats 10.8.6.4.2 (Increase load each set)

WOD

3 Rounds for time:

-15 Squat cleans (#95/65)

-21 Burpee over bar

3/11/2017

WOD

In teams of 2

22 minute AMRAP:

-200m Farmers carry (#53/35)

-10 Partner deadlifts (#275/205)

-30 Wall balls (#20/14)

 

3/10/2017

WOD

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95/65 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

3/9/2017

Strength- Dynamic mobility + Cone agility (20 minutes)

WOD

For time:

-1200m Run

-800m Row

-800m Run

-700m Row

-400m Run

-600m Row

3/8/2017

WOD

18 minute AMRAP:

-300m Row

-10 DB squats (#50/35)*

-15 Sit ups

*Must be held at shoulder height

 

3/7/2017

Strength- Power cleans "UNBROKEN" 10.8.6.4.2

*Must perform touch and go reps for every set unbroken

*Increase weight each set to reach a heavy DOUBLE.

WOD

4 Rounds for time:

-8 Strict HSPU

-16 Ring dips

-25 Push ups

3/6/2017

Strength- Back squats 5.5.5.3.3.2.2.2 (80%/85%/90%)

WOD

18-15-12-9

-DB Push presses (#50/35)

-Burpee box jump overs (24"/20)

-DU's (x2)

3/4/2017

Strength- Push press 8.8.8.8 (55% 1 RM)

 

WOD

3 minute AMRAP:

-Wall balls (#20/14)

1 minute REST...

3 minute AMRAP:

-HR Burpees

1 minute REST...

3 minute AMRAP:

-Box jump overs (24"/20)

1 minute REST...

-800m Run

3/3/2017

WOD

"17.2"

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

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
 

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

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

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

3/2/2017

Strength- ALL STRENGTH WILL BE PERFORMED WITH AN EMPTY BARBELL

A.) 3x5 Snatch deadlift 

B.) 3x5 Snatch high pull

C.) 3x5 Muscle snatch

D.) 3x5 Snatch land

E.) 3x5 Snatch drop

WOD

1K Row + Mobility

 

3/1/2017

Strength-

A.) Wall walks 8.8.8.8

B.) Chin ups 10.10.10.10 (Body weight only)

WOD

10 minute AMRAP:

"Cindy"

-5 Pull ups

-10 Push ups

-15 Air squats

3 minute REST...

"ANNIE"

50-40-30-20-10

-DU's 

-Sit ups

 

2/28/2017

Strength- Hang power clean + Front squat + Hang power clean (20 minutes to est. HEAVY single)

WOD

9 minute AMRAP:

-10 Alt.  KB goblet lunge (#53/35)

-10 KB swings (#53/35)

 

2/27/2017

Strength-DB bench press 8.8.8.8.8 (Increase weight each set)

WOD

15-12-9

-Bar muscle ups*

-OHS (#135/95)

*SC= 1 Pull up + 2 Ring dips

2/25/2017

WOD

5 Rounds for time:

-25 Push ups

-20 Pull ups

-25 Air squats

 

2/24/2017

Workout 17.1
For time:
 

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Women use 35-Ib. dumbbell and 20-in. box

Time cap: 20 minutes

 

2/23/2017

Strength- 

A.) 100 V-ups

B.) 5 x :90s plank

C.) 50 Barbell good mornings (#65/#45)

WOD

6 minute AMRAP:

-20 DU's

-10 Cal row

2 minute REST..

5 minute AMRAP:

-7 Hang power clean (#115/85)

-21 DU's

 

 

2/22/2017

Strength-  6 minute EMOM:

-5 Strict deficit HSPU (#45 x2 under each hand)

SC= Box HSPU or :30s HS hold

WOD

5 Rounds for time:

-5 Push press (#155/105)

-10 Burpee box jump overs (24"/20)

  

2/21/2017

WOD

For time:

"YETI"

-25 Pull ups

-10 Muscle ups

-1.5 mile run

-10 Muscle ups

-25 Pull ups

2/20/2017

Strength- 35 minutes to complete both:

-Back squat 3.3.3.3.3 (Perform all sets at 85% 1RM)

-Front squats 3.3.3.3.3 (Perform all sets at 85% 1RM)

WOD

For time:

-2K Row

2/18/2017

CLOSED

2/17/2017

Strength- Bench press 6.6.6.6.6 (Start @ 65% 1RM- Increase load each set)

WOD

10-9-8-7-6-5-4-3-2-1

-Hang power snatch (#115/85)

-Chest to bar pull ups

-Alt. lunges w/ plate (#45/35)- each leg

2/16/2017

Strength- Mobility/Lacrosse ball smashing)- 25 minutes

WOD

18 minute AMRAP:

-200m Run

-20 Wall balls (#20/14)

-10 Power cleans (#155/105)

2/15/2017

Strength- OHS 5.5.5.5.5 (Start @ 55% 1RM- Increase load each set)

WOD

For Time:

-75 KB swings (#53/35)

-50 Toes to bar

TIME CAP: 9 minutes

 

2/14/2017

Strength- Run 400m x 3*

*You have 3:00 to complete a 400m Run.  If completed in under 3 minutes, perform burpees for remainder of time.  Your score will be total amount of burpees performed.  REST 2 minutes after each 3 minute round.

WOD

3 Rounds for time:

-20 Box jumps (24"/20)

-20 Ring dips

-75 DU's

 

2/13/2017

Strength- Clean and Jerk (25 minutes to est. 1RM)

WOD

"FRAN"

21-15-9

-Thrusters (#95/65)

-Pull ups

2/11/2017

WOD

With a partner, for time:

-400m Run

-50 Tire flips

-400m Run w/ 20 lb. med ball

-100 HRPU

-400m Run

-25 Tire flips

-400m Run w/ 20lb. med ball

-100 HRPU

TIME CAP: 30 minutes

 

2/10/2017

Strength- Barbell bent over rows 10.8.6.4.2 (Increase load each set)

*DB alt. bicep curls in between sets (Increase load each set)

WOD

21-15-9

-Power snatch (#135/95)

-Toes to bar

2/9/2017

Strength 8 minute EMOM:

A.) RX+= 2 Legless rope climbs

RX= 3 Rope climbs

SC= 10 Ring rows (Body must be parallel to the floor)

WOD

7 minute AMRAP:

-7 Wall balls (#20/14)

-7 Burpees

3 minute REST...

For time:

-1 mile run

2/8/2017

Strength- 10 minute EMOM:

A.) :45s Handstand holds (facing wall)

B.) :45s Extended arm front plank

WOD

14 minute AMRAP:

-9 Push jerks (#155/105)

-11 Deadlifts (#155/105)

-13 Box jumps (24"/20)

2/7/2017

Strength- 30 minutes- MOBILITY (Shoulders, back, hips and ankles)

WOD

For time:

-75 Pull ups

-50 DU's

-75 Push ups

-50 DU's

TIME CAP: 12 minutes

2/6/2017

Strength- Back squats 15.15.12.12.10.10 (15 @ 55%, 12 @ 65%, 10 @ 75%)

WOD

5  Rounds for time:

-25 Cal row

-20 Alt. single arm KB OH lunge (#53/35)- 10 reps each leg

-15 Strict ring dips

2/4/2017

WOD

10 Rounds for time:

-5 Strict pull ups

-8 Kipping/Butterfly pull ups

-13 HRPU

TIME CAP: 22 minutes

2/3/2017

Strength- Single leg barbell deadlifts 8.8.8.8 (Increase load each set)

WOD

5 Rounds for time:

-6 Alt. DB squat snatch- each arm (#35/25)

-12 Hang power cleans (#135/95)

 

2/2/2017

Strength- 15 minute EMOM:

A.) 10 Push press (60% 1RM)- from rack

B.) 12 KB swings (#53/35)

C.) 50 DU's

WOD

5 minutes MAX REPS:

-Wall balls (#20/14)

 

2/1/2017

WOD

For time:

-800m Run

-18 Power cleans (#185/125)

-18 C2B pull ups

-400m Run

-15 Power cleans (#185/125)

-15 C2B pull ups

-200m Run

-12 Power cleans (#185/125)

-12 C2B pull ups

-200m Run

1/31/2017

Strength- Tempo bench press* 3.3.3.3.3 (Increase load each set)

*3 seconds down, 1 second up

WOD

4 Rounds for time:

-14 Box jumps (24"/20)

-16 Deficit push ups (#45/25)

-20 Alt. lunges each leg (Bodyweight)

1/30/2017

Strength- Tempo front squats* 3.3.3.3.3 (Increase load each set)

*3 seconds down, 3 seconds up

WOD

12 minute AMRAP:

-7 Thrusters (#135/95)

-200m Run

1/28/2017

WOD

With a partner:

*Only one person can work at a time

26 minute AMRAP:

-400m Run (together)

-100 DU's (each person)

-400m Run

-50 Burpee over partner

-400m Run

-100 DB single arm thruster (#35/25)

-400m Run

-50 Pull ups

 

1/27/2017

Strenght- 10 minute EMOM:

A.) 5 squat cleans @ 70% 1RM (must be touch and go)

B.) 12 Cal row

WOD 

9 minute AMRAP:

-10 Power snatch (#75/55)

-10 OH lunges (#75/55)- each leg

 

1/26/2017

Strength- Resistance sprints x8 (15 minutes)

WOD

8 Rounds for time:

-25 Air squats

-20 Burpees 

-15 Toes to bar

1/25/2017

Strength- Weighted chin-ups 5.5.5.5.5 (Increase weight each set)

*In between sets, perform 10 barbell ab roll outs 

WOD

12 minute AMRAP:

(3,6,9,12,etc. format)

-Ring push ups

-Box jump overs (30"/24)

-Push press (#115/85)

1/24/2017

Strength- *Tempo back squats 3.3.3.3.3 (Increase load each set)

* 3 seconds down, 3 seconds up

WOD

For time:

-50 Deadlifts (#225/155)

-50 Wall balls (#20/14)

-200 DU's

 

1/23/2017

Strength- 2 Hang squat cleans + 1 Jerk (20 minutes to est. a HEAVY complex)

WOD

21-15-9

-HSPU

-Ring Dips

1/21/2017

WOD

In teams of 2:

-100 Goblet squats (#53/35)

-100 Push ups

-100 Box jumps (24"/20)

-100 Sit ups

-100 Plate GTO (#45/35)

*ONLY 1 ATHLETE CAN WORK AT A TIME

 

1/20/2017

Strength- 3 RM Snatch* (16 minutes)

*The snatch can be performed as a power, squat or combination of the 2 but MUST be touch and go for all 3 reps

WOD

15-12-9

-OHS (#135/95)

30-20-10

-Burpee over bar

RX+= Muscle ups (15-12-9)

*Athlete will perform 15 OHS and then 30 burpee over bar (or 15 MU's if athlete chooses to perform RX+), 12 OHS and 20 BOB (or 12 MU's), 9 OHS and then 10 BOB (or MU's)

1/19/2017

Strength- "TRES TABATA"

A.) Ring support L-sit hold

2 minute rest...

B.) Cal Row

2 minute rest...

C.) Toes to bar

WOD

12 minute EMOM:

A.) 15 KB swings (#53/35)

B.) 10 Alt. plate OH lunges (#45/35)- each leg

C.) 50 DU's

1/18/2017

Strength- Strict press + push press + push jerk (18 minutes to est. a HEAVY single)

WOD

For time:

-30 Power cleans (#165/115)

-60 Wall balls (#20/14)

1/17/2017

Strength- Sumo deadlifts 8.8.8.8.8 (Increase load each set)

WOD

12 minute AMRAP:

-10 Pull ups

-10 Pistols (5 each leg)

 

1/16/2017

Strength- Bench press- 15.15.15 (Increase weight each set)

WOD

4 Rounds for time:

-9 Hang power snatch (#115/85)

-11 Front squats (#115/85)

-20 Cal Row

1/14/2017

WOD

In teams of 3

21 minute EMOM:

A.) Max cal row

B.) Max burpee box jump over (24"/20)

C.) :45 DL hold (#205/155)

1/13/2017

Strength- 10 minute EMOM:

A.) 8 Chin ups

B.) 40 DU's

WOD

5 minute AMRAP:

-5 Power cleans (#155/105)

-5 HRPU

2 minute rest...

4 minute AMRAP:

-6 Push jerks (#155/105)

-6 KB  swings (#53/35)

2 minute rest...

3 minute AMRAP:

-7 Air squats

-7 TTB

 

1/12/2017

Strength- 10 each leg- DB/KB Front rack walking lunges (Increase load each set)

WOD

9 minute AMRAP:

-3 Rope climbs

-5 Deadlifts (#225/155)

 

1/11/2017

Strength- Hang power snatch + Squat snatch (20 minutes to est. HEAVY single)

WOD

4 Rounds for time:

-20 Wall balls (#20/14)* 

-200m Run

-20 Box jumps (24"/20)

*Every time an athlete lets the med ball drop to the floor, they must perform a 5 burpee PENALTY

1/10/2017

Strength- Push press 8.8.8.8 (Increase load each set)

WOD

For time:

-50 Burpees

-40 Pull ups

-30 DB single arm push press (#35/25)

-20 HSPU

-30 DB single arm push press (#35/25)

-40 Pull ups

-50 Burpees

TIME CAP: 22 minutes

1/9/2017

Strength- Squat clean + Hang squat clean + Jerk (20 minutes to est. HEAVY single)

WOD

3 Rounds for time:

-25 Front squats (#135/95)

-25 Ring dips

1/7/2017

WOD

10 minute AMRAP:

-7 Thrusters (#115/85)

-7 HSPU

5 minute rest...

10 minute AMRAP:

-7 Hang power cleans (#115/85)

-35 DU's

1/6/2017

Strength- 5 minute EMOM:

-:30s Handstand hold + 10 push ups

WOD

21-15-9

-GTO (#135/95)

-Box jumps (30"/24)

-Cal row

 

 

1/5/2017

Strength- Back squats 5+5, 5+5, 5+5, 5+5*

*The first 5 reps performed will be with a 3 second pause at the bottom of each squat.  The second 5 reps will be performed at regular speed.  All 10 reps must be completed in a row without racking the bar.

WOD

 9 minute AMRAP:

-5 Deadlifts (#275/185)

-20 Push ups

1/4/2015

Gymnastics- Bar front levers w/ kip (4x10)

WOD

For time:

-50 KB snatch (#53/35)

-40 Ring dips

-30 KB alt. lunges (#53/35)- reps each leg

-20  KB SDHP (#53/35)

-10 Muscle ups (Ring or bar)

TIME CAP: 20 minutes

 

1/3/2017

Strength- Weighted strict pull ups 5.5.5.5.5 (Increase load each set)

*:60s Weighted front plank in between sets (Increase load each set)

WOD

12 minute AMRAP:

-5 Squat cleans (#185/125)

-10 Burpee over bar- bar facing

1/2/2017

Strength- OHS 5.5.5.5.5 (Increase load per set)

WOD

4 Rounds for time:

-20 KB swings (#53/35)

-15 TTB

TIME CAP: 14 minutes

1/2/2017

Strength- OHS 5.5.5.5.5 (Increase load per set)

WOD

4 Rounds for time:

-20 KB swings (#53/35)

-15 TTB

TIME CAP: 14 minutes