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WODs

Monday, May 22, 2017

WOD
20-18-16-14-12-10-8-6-4-2 reps for time:

Alt. DB Snatches

DB Lunge Steps (front rack)
Rx: 50/35
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Tuesday, May 23, 2017

SWOD
EMOM 6
5 Back Squats (~60% of 1RM)

WOD
For Time:

150 Double Unders (scale: 350 singles)

30 Dumbbell Snatches (Rx: 80/50, RxC: 100/70)

150 Double Unders (scale: 350 singles)
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Wednesday, May 24, 2017

WOD
3 RFT:

21 Cal Row

21 Thrusters (95/65)

Accessory Work - Core
Tabata (8 rounds)

20 sec Hollow Rocks

10 sec Supermans
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Thursday, May 25, 2017

SWOD
Every 2 minutes for 8 minutes: 10 Push Press
4 sets. Weight = athlete’s choice.

WOD
AMRAP 12

8 C2B Pull Ups

16 Wall Balls (20/14)
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Friday, May 26, 2017

Warm Up: Coach’s Choice

WOD5 RFT:
500m Row
25...

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Monday, May 15, 2016

WOD
3 RFT:
30 Cal Row
15 Power Cleans (185/125)

**6WC**

SWOD: 5x3 Deadlift (building)

WOD
EMOM 12
10/8 Calorie Bike or 8 Burpees to 6" Target
8 Deadlifts
8 Push Ups
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Tuesday, May 16, 2017

“Holleyman” WOD
30 Rounds for time of:

5 Wall-Ball Shots (20/14)

3 Handstand Push-ups (newer athletes: H.R. Push Ups)

1 Power Clean (225/155)

Note: WOD in honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, who was killed on August 30, 2004.
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Wednesday, May 17, 2016

WOD (17 minute clock)
AMRAP 7

28 Double Unders (56 singles)

14 Toes to Bar
-Rest 3 minutes-
AMRAP 7

14 Cal Row

14 Deficit Push Ups
*Athletes may start on either AMRAP if not enough rowers.

Auxiliary: coach’s choice or...

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Monday, May 7, 2017

WOD
3 Rounds:

30 Cal. Assault bike or SkiErg (36 AirDyne or Rower)

30 Wall Balls (30/20)

30 C2B Pull Ups
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Tuesday, May 9, 2017

SWOD
Work up to a heavy, single: SNATCH

WOD
5 Rounds:
15 Power Snatch (75/55)
15 Toes to Bar
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Wednesday, May 10, 2017

WOD
AMRAP 12
18/15 Cal Row
9 HSPU

SWOD
8x4 Bench Press
–Use a weight that is comfortable & maintain good form. Heavier than last week. No misses.

6WC SWOD
Strict Press, Front & Back Squat

6WC WOD
21-15-9 // 15-12-9
Box Jump/Steps
KBS
DB Thrusters
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Thursday, May 11, 2017

For Time:

30 Cal Row

30 DB Snatch

30 Box Jump Overs

30 Cal Row

30 Box Jump Overs
30 DB Snatch

30 Cal Row

RxC: 75/50 DB + 30/24 box
Rx: 60/40 DB + 24/20 box

Core WOD5 rounds:
10 Holl...

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Monday, May 1, 2017

WOD
For time, 5-10-15-20-25 reps of:
Ball Slam (50/30)

Box Jump Overs (24/20)

SWOD
7x5 Bench Press
–Use a weight that is comfortable & maintain good form. No misses.
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Tuesday, May 2, 2017

Masters Regional Qualifier #1
For time with a 20 minute cap:

100 DB Snatch (50/35)

80 Cal Row

60 Burpees

40 Ring Muscle Ups^
^scale = 40 C2B/pull ups + 40 ring/box dips

Scaled Athletes may sub
2 rounds of:
40 DB Snatches
40 Cal Row
30 Burpees
20 Pull Ups/Ring Rows
20 Box Dips
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Wednesday, May 3, 2017

WODMasters Qualifier #24 min:25 T2B50 DU15 Squat Clean (135/85)4 min:25 T2B50 DU13 Squat Clean (185/115)4 min:25 T2B50 DU11 Squat Clean (225/145)*If you can’t do Rx, choose a challenging weight for each 4 min seg...

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Monday, April 24, 2017

WOD
AMRAP 10
50 Double Unders (2x SU)
10 DB Thrusters (50/35)

Core WOD
5 rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10-sec Hollow Hold
-rest 1 min –
If an athlete is not able to perform full V-ups, sub 20 tuck ups each round
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Tuesday, April 25, 2017

“Fight Gone Bad”
3 rounds, 1 minute each station for max reps:
Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20” all)
Push Press (75/55)
Calorie Row
-1 minute rest-

Note: two heats per class if there are enough athletes, partners will team up and judge each other.
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Wednesday, April 26, 2017

WOD
10 Rounds:
5 Power Snatch (135/95)
10 Burpees
——

Thursday, April 27, 2017

Team WOD
For time, complete #Clean & Jerks:

Tea...

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DROP INS & VISITORS ARE ALWAYS WELCOMED AT ACFW!!
Please call or text (714) 801-4991 and let us know which day(s) and time(s) you would like to come in!
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Monday, April 17, 2017

Benchmark WOD
“Grace”
30 Clean & Jerks (for time)
*10 min cap

Core WOD
5 Rounds:
20 V-ups
20 Hip Extensions (adv: GHD, beg: Supermans)
——

Tuesday, April 18, 2017

SWOD
12 minute running clock—
E2MOM: 6 Bench Press (across for 6 sets)
*Use a weight that is comfortable; maintain good form. No misses (esp without a spotter).

WOD
3 RFT:
25 Burpees
25 Power Snatches (75/55, scale: light)
*Newer athletes snatch from hang
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Wednesday, April 19, 2017

SWOD12 minute running clock—E2MOM: 6 Deadlifts (6 sets)*Use a weight that is h...

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Monday, April 10, 2017

WOD
5 Rounds For Time:
15 Front Squats (135/95)
15 HSPU
*15 min Time Cap*

SWOD
10x3 Bench Press (across)
Use a weight that is comfortable; maintain good form. No misses.
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Tuesday, April 11, 2017

Skill Review: T2B technique & progressions (Hanging L-raises, K2E, Knee Tucks)

WOD
For Time:
40 Toes to Bar
20 Power Snatch (155/105) Scale: medium weight ~70-75%
40 Toes to Bar
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Wednesday, April 12, 2017

WOD
10 Rounds:
300m row
+Rest 0:45 between sets.

SWOD
6x6 Strict Press (across)
Use a weight that is comfortable; maintain good form. No misses. If you miss a rep, go DOWN in weight.
——

Thursday, April 13, 2017

Deadlifts (10×3)Use a weight that is comfortable and can maintain good form.Complete ...

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Monday, April 3, 2017

Skill
10 minute review of clean and jerk technique.

WOD
10 rounds:
1 Clean
3 Jerks
5 Back Squats
7 T2B
(weight should be fairly heavy)
——

Tuesday, April 4, 2017

SWOD
8x4 Bench Press (across)
-Use a weight that is comfortable and you can maintain good form.

WOD
4 Rounds For Time:
400m Row
40 Wall Balls (20/14)
——
Wednesday, April 5, 2017

WOD
10 Rounds For Time:
10 Toes to Bar
10 Box Jumps (24/20)
10 Push Ups

Auxiliary
50 Good Mornings
——

Thursday, April 6, 2017

SWOD
8x4 Deadlifts
-Use a weight that is comfortable and you can maintain good form. Complete every 1:15

WOD
In 12 minutes:
Calorie Row (100/80)
Then, AMRAP: Clean and Jerks (185/125) heavy ~80-85%
——

Friday, April 7, 2017

WOD6 Rounds (12 ...

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DROP INS & VISITORS ARE ALWAYS WELCOMED!!
Call or text (714) 801-4991 to reserve your spot in class.
——

Monday, March 27, 2017

WOD
30 DB Clusters for time 50/35

Auxiliary
In remaining class time, work on a GOAT (weakness)

——

Tuesday, March 28, 2017

WOD
21-15-9:
Deadlifts @ 1.5xBW
Pull Ups
——

Wednesday, March 29, 2017

WOD
AMRAP 20
10 Back Squat (135/95)
10 Strict Press (95/65)
—From the floor. Partner up and share 2 barbells.
——

Thursday, March 30, 2017

WOD
AMRAP 20
10 Cal row
10 Push ups

*Who can get 20 rounds?
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Friday, March 31, 2017

SWOD
Work up to a heavy push jerk.

WOD"Freddy's Revenge"5 Rounds for time:5 Push Jerks* (185/135) ~heavy, scale to 80-85%10 Burpees*Front or back rack jerks...

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Monday, March 20, 2017

WOD
A. 5 sets max HSPU or Strict Press (~70%)
+Rest 2min between sets
B. 5 sets max T2B
+Rest 2min between sets
C. 5 sets max WB
+Rest 2min between sets
Note: WOD score is total #reps for each movement (example: 26/35/44)
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Tuesday, March 21, 2017

WOD
Get as far as you can in 40 minutes…
5RFT:
10 Power Cleans (135/95) or ~60%
10 Bar-Facing Burpees
-Rest 5:00-
4RFT:
6 Power Cleans (185/135) or ~70%
6 Bar-Facing Burpees
-Rest 5:00-
3RFT:
4 Power Cleans (225/155) or ~80%
4 Bar-Facing Burpees
——

Wednesday, March 22, 2017

SWOD30 Bench Press (135/95)20 Bench Press (155/105)10 Bench Press (185/105)-Rest 3:00-30 Front Squat (135/95)20 Front Squat (155/105)10 Front Squat (185/135)-Rest 3:00-30 Deads (185/135)20 D...

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