WODs

Monday, January 15, 2018

WOD
On the minute for 24 minutes:
—Minutes 1-6—

Odd: 7 Thrusters (95/65)

Even: 7-10 Pull-Ups

—Minutes 7-12—

Odd: 7 Thrusters

Even: 7-10 Burpees

—Minutes 13-18—

Odd: 7 Thrusters

Even: 15-20 KBS (53/35)

—Minutes 18-24—

Odd: 7 Thrusters

Even: 30-40 Double Unders (scale: DU attempts)
^Rx is if you complete all minimum workload required within the minute(s).
——

Tuesday, January 16, 2018

WOD A
EMOM 10
Odd: 15/12 Cal Row (1/2 class can bike here)
Even: 3 Snatches (70-80%)
Then, EMOM 5:
45sec Plank + 15sec rest

WOD B
EMOM 10
Odd: 15/12 Cal Bike (1/2 class can row here)
Even: 3 Power Cleans (70-80%)
Then, EMOM 5
45sec Plank + 15sec rest
——

Wednesday, January 17, 2018

SWOD...

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Monday, January 8, 2018

WOD
E5MOM x 5 Rounds:
400m Row

15 Wall Balls (20/14)^

5 Power Cleans (Heavy)
^RX+ 30/20

Partner WOD:
For Time:
300 Russian Twists with a light plate.
*1 partner works at a time. Left + Right = 1 rep. Solo WOD: 150 reps (equal work:rest)
——

Tuesday, January 9, 2018

SWOD
Establish a 10RM: Back Squat
^4-5 sets

WOD
AMRAP 4:
7 DB Thrusters 45/30
7 Pull-Ups* (scale: jumping or rings)
+2min REST
AMRAP 4:
6 DB Lunge Steps 45/30
6 H.R. Push-Ups*
+2min REST
AMRAP 4:
5 Devil Press 45/30
5 Box Jumps 30/24
*RX+ is CTB Pull-Ups and Clapping Push Ups
^One set of DB’s for all 3 parts. Scale accordingly.
——

Wednesday, January 10, 2018

SWOD - Weightlifting
Three Position Snatch 
Position 1.) From the hip (power)
Position 2.) From a...

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Tuesday, January 2, 2018

SWOD
Back Squat (Recovery Week)
40% x 5
50% x 5
60% x 5
*Full Squats (in good form). Use boxes/wall balls to ensure depth if needed.

WOD
AMRAP 10
8 Unbroken Power Cleans (115/75)
8 Burpees Over the Bar
*Rx = unbroken. Rest between sets. Everyone else: rest as needed.

Extra Credit Core Work:
50 Turkish Sit-Ups (53/35)
——

Wednesday, January 3, 2018

Skill
Review: Snatch technique

SWOD
15 minutes to establish a 3-Rep Snatch.
^Do not go up in weight until you hit 3 reps at the weight previous in good form. Power or Squat.

WOD
ACFW "Team Assault"
In teams of 2:
Complete 200/150 Calories on the Assault Bike… as fast as possible!

Switch when you want. Create a strategy! Advanced athletes: Assault, Intermediate: AirDyne, Beginn...

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Tuesday, December 26, 2017

Skill (10-15 min)
A) How to approach the WOD.
B) Review: proper deadlift technique

WOD
In 18 minutes, get as far as you can:
15 Pull Ups
30 Wall Balls (20/14)
15 Deadlifts (185/125)
15 Pull Ups
30 Wall Balls (20/14)
12 Deadlifts (225/155)
15 Pull Ups
30 Wall Balls (20/14)
9 Deadlifts (275/185)
15 Pull Ups
30 Wall Balls (20/14)
6 Deadlifts (315/205)
*If you finish under the time cap, record your time and final weight on the barbell. Deadlifts go down 3 reps and up in weight each round. Newer athletes may stay at one DL weight.
——

Wednesday, December 27, 2017

Front Squat (Week 3)
75% x 5
85% x 3
New 1RM attempt
^Another way to go about this is to do 2-2-2-1-1-1

WODEMOM 18Min 1.) 12/9 Cal BikeMin 2.) 12 TTBMin 3.) Max Effort: F...

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Monday, December 18, 2017

Skill (15-20 min)
Snatch + OHS technique & mobility

WOD
For time:
20 Toes-to-Bars
50 Double-Unders (2x singles)
15 Snatches 95/65
20 Toes-to-Bars
50 Double-Unders
12 Snatches 115/75
20 Toes-to-Bars
50 Double-Unders
9 Snatches 135/85
*Rx+ is Squat Snatches.
*Newer athletes may keep the same weight for the entire WOD.
——

Tuesday, December 19, 2017

SWOD
Front Squat (Week 2)
3 x 70%

3 x 80%

Max reps at 90% (record reps & weight)

^Warm up 1-2 sets & get to ~60% quickly.

Benchmark WOD “Jackie”
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull-ups (Scale: jumping PLU)

Optional Accessory Work:100 Slam Balls (30/20)^For time and quality.*Really bring the ball down hard. Think about your core as you bring it down.—&mda...

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Monday, December 11, 2017

WOD
With a 24 minute running clock… complete 4 Rounds:
2 min. of Max Power Clean and Jerks (start at 70% & climb 5% each round)
~30 second transition
2 min. of Max Cals on the Rower
+2 min. Rest between rounds (change weights)

* Go like 80-85% on the Row. Make sure you can get within 2-3 Cals of your best and worst row.
* Realistically looking for 3-5 reps on the heavier clean and jerks. Not rushing, but hitting solid reps. If you can do more, go for it and if you are working on form and going lighter, then you need to do more reps.
*Score is your total row calories & C&J reps (record top weight).

WOD10 minutes to finish/work... (no score kept, this is for QUALITY)10-9-8-7-6-5-4-3-2-1:HSPU’s (scale options: w...

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Monday, December 4, 2017

SWOD (12 min clock)
Power Clean + Jerk
2 Reps EMOM x 6min

1 Rep EMOM x 6min

*Change the weight at anytime.

WOD
EMOM 21
Min 1.) 15/12 Cal Bike
Min 2.) 12-15 Pull-Ups^
Min 3.) 12-15 OH Squats 95/65*
*RX+ is 135/95, RxC: 185/125
^CTB pull-ups is an option as well if you're efficient at them.
——

Tuesday, December 5, 2017

SWOD
Back Squat (Recovery Week)
40% x 5 reps

50% x 5 reps

60% x 5 reps

Quality reps. Controlled + full depth or to a box.

WOD
AMRAP 17:
1 Deadlift (very heavy ~85-90%)
10 TTB
15 Burpees

WOD Version #2
5 Deadlifts (medium heavy ~65-75%)
10 TTB
15 Burpees
——

Wednesday, December 6, 2017

WOD
With a 36 minute running clock:

...at the 0:00
AMRAP 6
15 Cal Assault Bike (Rx)
10 Snatches (95/65)

...at the 10:00AMRAP 61...

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Monday, November 27, 2017

WOD “Operation 22”:
22 minute AMRAP:
22 Cal Row
22 KB Swings (53/35)
22 H.R. Push-Ups (release at bottom, plyo, or clapping push ups)
22 Air Squats
22 DB Ground To Overhead (45/30)
22 Sit-Ups
22 Pull-Ups
——

Tuesday, November 28, 2017

Partner WOD
3 Rounds for time:
40 Cal Assault Bike (50 Air Dyne/Rower)
20 Clean & Jerks (135/85)

3 Rounds for time:
40 Front Squats (155/105)
20 TTB

3 Rounds for time:
40 Deadlifts (185/125)
20 Handstand Push-ups

^No rest in between. Get as far as you can— 40 min Time CAP! 1 person works at a time.
——

Wednesday, November 29, 2017

SWODBack Squat (Week 3 of 4)75% x 585% x 31 rep max attempt*Do not squat your old PR. Try any amount over that and just go for it. Matchin...

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Monday, November 20, 2017

WOD
Every 3 minutes x 10 Rounds:
12/10 Cal Bike
12/10 Cal Row
3 Deadlifts (Climbing)
^For you to RX this you have to finish every round.
——

Tuesday, November 21, 2017

SWOD (20 minutes)
Back Squat Program (week 2 of 4)
3 x 70%
3 x 80%
Max reps at 90% (full depth)
^Go for 1-2 quality reps, if you get more than 3, it may not be your true 90%.
—If you can not perform full depth squats in good position, scale down the weight and work on technique.

WOD
2 Rounds (17 minute clock)
AMRAP 7:
21 Wall Balls (20/14)
15 Alt. DB Snatch (50/35)
9 Pull-Ups
+Rest 3min... and REPEAT^

*Start where you left off
*RX+ = Chest-To-Bar
——

Wednesday, November 22, 2017

WODE2MOM x 7 Rounds (0:00-14:00)15 TTB or K2E (25 knee tucks/leg lif...

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Monday, November 13, 2017

WOD
Double Tabata (40 sec work + 20 sec rest x 4 rounds/station, 29 minute clock)

Station 1.) DB Snatch (70/45)
+1 min rest
Station 2.) Bike for CAL (1/2 class = row here)
+1 min rest
Station 3.) DB Goblet Squat (70/45)
+1 min rest
Station 4.) Jerks (135/95)
+1 min rest
Station 5.) Row for CAL (1/2 class = bike here)
+1 min rest
Station 6.) T2B or K2E (Knee Tucks/Leg Lifts = every 2 counts as 1 rep)

*Stay at your station for 4 rounds (4 minutes) before you switch. Record total #reps.
——

TUESDAY, November 14, 2017

SWOD (15 min)
Back Squat (Week 1 of 4)
5 x 65%
5 x 75%
Max reps at ~85%

WOD
Half Murph (+row)
For Time:
800m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Row

*Time CAP: 20 min*Rx is NOT broken up*Scale: 10 rounds of ...

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