kettle bell
kettle bell

WODs

Monday, March 26, 2018

SWOD
Back Squat
3 @70%
3 @80%
Max reps at 90% (heavier than last week)

WOD
EMOM 16:
Min. 1) 3 Snatches (climbing)
Min. 2) 15/12 Cal Row
Min. 3) 15 Wall Balls (20/14) RX+ 30/20
Min. 4) REST
——

Tuesday, March 27, 2018

WOD
4 Rounds:
400m Row
30 KB Swings (53/35)
20 Pull-Ups (Rx+ C2B)
10 Ring Dips (scale: 15 bench/box dips)
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Wednesday, March 28, 2018

Partner WOD
Get as far as you can in 35 minutes…

4 Rounds:
12 Clean and Jerks (135/95)
24 T2B

Then…
100/70 Cal Assault Bike (Rx +20/15 CAL AirDyne or Row)

Then…
40-30-20-10:
Front Squat (SAME as C&J weight)
Burpees Over The Bar
HSPU’s

^If going solo, do 1/2 the reps with 1:1 work to rest ratio.
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Thursday, March 29, 2018

SWOD (21m)Every 3 minut...

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Monday, March 19, 2018

SWOD
Back Squat
5 x 65%
5 x 75%
Max reps at 85% (record final weight & reps)

WOD
WOD (14m)
E2MOM x 7 Rounds:
12 Box Jumps (24/20)
2 Power Cleans (climbing)
^Pick something around 60% to start and add whenever you feel like you can. Record heaviest set.
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Tuesday, March 20, 2018

WOD
10 Rounds:
5 Wall Balls (20/14)
3 Burpees
1 Snatch (135/85)

…immediately into…
10 Rounds:
5 Pull-Ups (Rx+ C2B)
10 Push-Ups
15 Air Squats

…immediately into…
10 Rounds:
5 Wall Balls (20/14)
3 Burpees
1 Snatch (135/85)

*No Rest between sections. Record total rounds (out of 30) plus reps if capped.
*Time CAP: 35min.
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Wednesday, March 21, 2018

WODEMOM 20Min. 1) 50 Double Unders (75 Singles)Min. 2) 200/175m RowMin. 3) 2 R...

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Monday, March 12, 2018

WOD #1 (14 min)
Every 2 minutes x 7 Rounds:
10/7 Cal Assault Bike Sprint (or 12/9 AirDyne or Row)
5 Deadlifts (climb anytime)
^Start at about 50-60% and build up to ~80%+

WOD #2
AMRAP 10:
10 Front Rack Lunges (95/65) << Newer athletes can use DB’s
10 Pull-Ups
+RX+ is 135/95 and CTB Pull-Ups

(Optional) Accessory - Midline Work:
3-4 Rounds:
30 Sec HS Hold or 3 Wall Walks
1 min. Plank with 45/25lb Plate
Rest 1 min. between rounds
——

Tuesday, March 13, 2018

SWOD
15 minutes to establish a 2-rep: Split Jerk (rack)

WOD
3 Rounds For Time:
48 DU (100 singles)
24 STO (75/55, any press - should be “light”)
12 Lateral Burpees Over The Bar
*18 min cap

Accessory WorkAMRAP 5Max Effort: Russian KB Swings (70/53)^Rest as ...

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Monday, March 5, 2018

SWOD (20 min)
5-5-5-3-3-3… work to a heavy triple Back Squat. Record best set.

WOD #1
AMRAP 12:
12 Power Snatch (75/55) Rx+ 115/75
12 T2B (Scale: toes to ring, K2E, knee tucks)

WOD #2
AMRAP 5:
Max Effort: Alt. DB Snatches (50/35)
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Tuesday, March 6, 2018

WOD #1 (16 min)
EMOM 8
Odd: 15/12 Cal Row (scale: 12/10)
Even: 3 Clean & Jerks (Climbing or across)

…Immediately into…

EMOM 8:
Odd: 15/12 Cal Row (scale: 12/10)
Even: 2 Clean & Jerks (Climbing or across)

^Record highest 2-rep C&J. Rx = all calories must be met within the given minute. 1/2 class may start on the C&J if not enough rowers.

WOD #2EMOM 10:Odd: Max effort Russian KBS (70/53 to eye level)Even: 45 second plank on elbows (scale: straight arm pla...

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Monday, February 26, 2018

WOD “CrossFit Total”
15 minutes to find a 1RM: Back Squat
15 minutes to find a 1RM: Shoulder Strict Press
15 minutes to find a 1RM: Deadlift
^Your CF Total Number is the sum of all 3 lifts in a 45 minute window.

-or-

Make-up 18.1 (Friday’s WOD)
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Tuesday, February 27, 2018

SKILL
Review: Snatch technique

SWOD
EMOM 10:
3 Power Snatch
^Build anytime or across at ~70%

WOD
AMRAP 14:
10/8 Cal Assault Bike
8 Pull-Ups
10 OH Walking Lunges (95/65)
——

Wednesday, February 28, 2018

SWOD
EMOM 10:
3-3-3-2-2-2-1-1-1-1
Power Cleans
^Build anytime, lift on the minute for 10 minutes.

WOD
For Time (15 min CAP)
21-15-9:
Front Squats (135/95) Rx+ 155/105
Burpees Over The Bar
HSPU's
——

Thursday, March 1, 2018

WOD #...

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Monday, February 19, 2018

WOD

With a 36 minute running clock:
@ the 0:00
A) AMRAP 6
10 Cal Assault (12 AirDyne = Rx)
15 TTB (scale: K2E, toes to ring, knee tucks)
@ the 10:00
B) AMRAP 6
10 Cal Row
15 Power Cleans (95/65)
@ the 20:00
C) AMRAP 6
10 American KB Swings (70/53)
15 Push Ups
@ the 30:00
D) AMRAP 6
10 Burpees
15 OHS (95/65)

^4 minute rest between AMRAPS. Score is total reps from all parts.
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Tuesday, February 20, 2018

SWOD
Complete a 3 rep max Thruster (from the ground)
—Only have to clean the first rep. A power clean to thruster is acceptable.

WOD
AMRAP 15:
250m Row
7 Thrusters (115/75)
14 Pull-ups
——

Wednesday, February 21, 2018

SWOD
Find your 3 rep MAX Deadlift

WODAMRAP 6Max Effort: Wall Balls (20/14)^Every time you break/drop,...

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Monday, February 12, 2018

SWOD
10 minutes to establish a 2 Rep TnG Clean and Jerk
Working up to a heavy touch and go (2 reps) within 10 minutes. There is not enough time here to get a PR, so don't worry about that. Just need a good warm up to make part B feel light. Do not let go of the bar. Fast and efficient.

WOD
4 Rounds For Time:
10 Clean and Jerks (135/95)
10 Cal Assault (12 Airdyne/Row)
2 Rope Climbs to ceiling/beam ~19ft (scale: 6 floor pulls)
20 Burpees

^24 minute cap. RX+ is legless to 15ft
——

Tuesday, February 13, 2018

SWOD
Every 2 minutes x 5 sets:
10 Back Rack Lunge Steps (across ~75% effort)

WOD
EMOM 15
min. 1) 15/12 Cal Row
min. 2) 15 Wall Balls (20/14, RX+30/20)
min. 3) 15 American KB Swings (53/35)
——

Wednesday, Februar...

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Monday, February 5, 2018

Review: Snatch vs Clean & Jerk

In 15 minutes...
1000m row for TIME #1
Then, in remaining time:
Hit a heavy snatch single

Rest ~5 minutes

In 15 minutes...
1000m row for TIME #2
Then, in remaining time:
Hit a heavy clean and jerk single

Record both times & max weights lifted. Example- 4:45/135, 4:51/225
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Tuesday, February 6, 2018

SWOD
Back Squat (Week 3)
Warm-Up to 65-70%, then:
75% x 5
85% x 3
95%up x 1-1-1... building to a new 1RM or heavy single (95%+)

WOD (15m clock)
EMOM 6:
10 Burpees + Max Power Cleans (95/65)

(Rest 3 minutes)

EMOM 6:
10 TTB + Max Thrusters (95/65)

^Score is total cleans and thrusters combined. Barbell will be the same weight for both movements. Scale the reps on Burpees and toes to bar as needed (ex/ 6-...

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Monday, January 29, 2018

SWOD
Establish a max weighted strict pull up.
^If you can not do one strict pull up: do 4-5 working sets with bands.

WOD
4 Rounds For Time:
18/15 Cal Row or Assault Bike (switch off every round)
18 KB Swings 53/35
10-12 Unbroken* Pull-Ups (in remaining time)

^RX+ is 70/53 KB and Chest-To-Bar Pull-Ups
*Pull ups must be unbroken for Rx.
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Tuesday, January 30, 2018

SWOD
Back Squat (Program - week 2)
3 x 70%
3 x 80%
Max reps at 90% (or ~5% more than last week)

WOD
For Time, complete:
75 DB Snatch (70/50)
+EMOM 5 Wall Balls (20/14)

^Start every minute with 5 WB.
——

Wednesday, January 31, 2018

Skill Review: Toes to Bar technique & progressions

WODEvery 3 min. x 8 Rounds:2 Power Cleans (Climbing every 1-2 rounds)15 TTB (...

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Monday, January 22, 2018

WOD
Every 6 minutes x 4 Rounds: (24m)
Round 1) 25/20 Cal Bike/Row + 50 Deadlifts, 115/75
Round 2) 25/20 Cal Row/Bike + 40 Hang Power Cleans, 115/75
Round 3) 25/20 Cal Bike/Row + 30 Jerks, 115/75
Round 4) 25/20 Cal Row/Bike + 20 Thrusters, 115/75
^Athletes may row or bike first, but switch off every round. “Rx” athletes: complete the CAL portion prior to barbell movements. If not enough bikes, scaled athletes may start on barbell and then hit their calories after.
Rx+: 135/95

Extra Credit Accessory Work (for quality, not timed)
Pick one to work on:
1.) 5+ Legless Rope Climbs or 5 sets: Max Strict Pull Ups
2.) 20 Muscle Ups
3.) 50 GHDs (20-30 for newer athletes)
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Tuesday, January 23, 2018

SWODBack Squat (...

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