Category Archives: WOD

1/3/2019 – WOD

By WOD

Strength
Clean n Jerk – 1 rep EMOM for 12 minutes
—Start @ 70% & work up to a heavy single by the end of the EMOM

Conditioning
5k Row For Time With a Partner (split up into 500m intervals)
*8-12 reps – Heavy DB Bench Press (while partner rows)

WOD Notes: Each partner will row 5x500m. The goal is to row within 10 sec of your PR 500m time each round so that should be around 90-95% effort. When you’re done the 500m row, you will hop off rest at least 30-45 sec, then do your 8-12 reps of DB Bench Press. It should feel like you’re failing by rep 12. Record 5k row time on whiteboard!

1/2/2019 – WOD

By WOD

***NORMAL SCHEDULE TODAY***

Strength
a) Back Squat – Work up to a heavy single (no tempo), then 1xME @ 70% (10-15 reps)
b) One Arm High Pulls – 4×8 (slow tempo on the way down – go lighter)

Conditioning
12 Min AMRAP Ladder
3 Thrusters 95/65# (RX+ = 115/75#)
3 C2B Pull-ups
20 Double Unders
6 Thrusters 95/65#
6 C2B Pull-ups
30 Double Unders
9 Thrusters 95/65#
9 C2B Pull-ups
40 Double Unders
12 Thrusters 95/65#
12 C2B Pull-ups
50 Double Unders
***Climb ladder until the 12 minutes is up

WOD Notes: Goal is to get through the rd of 18’s. Thrusters should be unbroken through the round of 12 and feel light. If you have to break them up that’s fine, just minimize your rest time. C2B scale = chin over bar or banded pu. DU scale = 1/2 DU or 2x singles.

1/1/2019 – Happy New Year

By WOD

***OPEN GYM: 1-4pm today***

Conditioning
5 RFT
30 Sec Wall Sit (with 150/100# Dball)
5 Lap Dball Carry on (L) Shoulder 150/100#
20/15 Cal Ski
5 Lap Dball Carry on (R) Shoulder 150/100#

WOD Notes: Try to avg 3 min rounds. The ball must sit back in your lap (hip crease), not on your knees. You will do your wall sit under the Rig and leave ski ergs by the other wall.

12/31/2018 – NYE WOD

By WOD

Conditioning (Partner WOD)
19 Min AMRAP
12 Power Snatches 165/105#
31 Cal Assault (31 AD or 22 assault for women)
20 Burpee DB Cleans 70/45# (partner hangs on pull-up bar)
18 Syncro T2B

WOD Notes: Shoot for 3+ rds. PS = 75%. The bike should be broken up into 2 sprints (1/person). You should switch every 5 reps for the burpee DB cleans (partner has to hang from pu bar). If you can’t syncro the T2B, you still have to do 18 each (36 total).

Tuesday (New Years Day)
Open Gym: 1-4pm

12/29/2018 – WOD

By WOD

Conditioning (Partner WOD)
2 RFT
40 Hang Power Clean 185/125#
60 Double Dutch Burpees (face the bar)
80 Wall Balls 30/20# to 10/9ft
Run 600m

WOD Notes: Goal is to avg 9-12 min rounds. You may break up the work anyway you’d like. HPC/WB – only one person works at a time. Double Dutch burpees/Run are together. HPC = 65%.

MONDAY SCHEDULE (NYE)
8am – Open Gym
9am & 10am classes
11am-2pm – Open Gym

TUESDAY (New Years Day)
Closed

12/28/2018 – WOD

By WOD

Strength
Back Squat (5 sec tempo down) – Work up to a quick single (95%), then do 1xME @ 70% (10-15 reps)

Conditioning
12 Min AMRAP Ladder
3 DB Deadlifts 100/70#’s
3 Push Press (barbell) 135/95#
15 Double Unders
6 DB Deadlifts 100/70#’s
6 Push Press 135/95#
30 Double Unders
9 DB Deadlifts 100/70#’s
9 Push Press 135/95#
45 Double Unders
12 DB Deadlifts 100/70#’s
12 Push Press 135/95#
60 Double Unders
*** Continue with this pattern until the 12 min is up. Score = total reps.

WOD Notes: For the DB DL, both heads must touch the floor (should feel somewhat heavy to where you have to break them up after rd 9. I want you to focus on really lowering your hips down (squat) & think of it like a trap bar DL. You may also use KB, but keep in the mind the deficit won’t be as much as the DB’s. Please DO NOT Drop the DB from the top of the DL. PP should be unbroken through the round of 12. Use about 50% of PP max. DU scale = 2x amount of DU.

12/27/2018 – WOD

By WOD

Strength
3 Position CnJ – 5 sets (1 every 2 min). Start @ 70% & work up to 90% (or heavier than last wk)
—Floor + Below Knee + Above Knee + Jerk

Conditioning
15 Min AMRAP – Teams of 3
Athlete 1 – Max Cal Ski
Athlete 2 – 10 Front Rack Lunges 185/125# (55% of FS)
Athlete 3 – 8-15 C2B Pull-ups

WOD Notes: Score = total ski erg cals. You will rotate through each station every minute, which you will do 5×1 min at each station. You will ski for the full minute when you get to that station. You will have some rest after doing the lunges/pu. Athlete 1 will rotate to Lunges, Athlete 2 will rotate to PU, and Athlete 3 will rotate to Ski. You probably will have to rest 15-20 sec before you pick up BB for the lunges each round, which should feel heavy for 10 reps. 

12/26/2018 – WOD

By WOD

Strength
3 Position Snatch – 5 sets (1 every 2 min). Start @ 70% & work up to 90% (or heavier than last wk)
—Floor + Below Knee + Above Knee

Conditioning
2 Min AMRAP x 10 (with a partner – interval style)
10 DB Snatches (alternating) 80/50#
10 T2B (RX+ = 15)
Max Cal Bike
—rest 2 minutes between rounds

WOD Notes: You should be getting 60-70 seconds on the bike each round. DB snatches should feel a littler heavier than normal & you may switch mid air if you’re comfortable with that. T2B scale = Toe through ring or 10 hollow rocks.