Category Archives: WOD

11/23/2023 – Happy Thanksgiving!

Conditioning
For Time w/ Partner
800m Sled Drag 135/90#
200 Wall Balls 30/20# to 10/9.5ft
150 DB Snatches (alternating) 60/40#  (RX+ = 70/50#)
20 Rope Climbs 15ft
1 Mile Run or Bike 3200m

WOD Notes: Goal is 30-39 minutes. Larger classes will have some people starting off with the run/bike instead of the sled drag. Sled Drag will count as 1000m & the run/bike = 1609 meters for the “100k Challenge”. We will run 400m as a part of the warm-up so you will be able to get credit for 3009 meters for this WOD. WB should be a heavy one. DB should be moderate. I’d recommend switching every 10 reps for both. RC sub = Climb 12ft, 5 Strict Pull-ups or 7 Ring Rows/RC. You should only be biking if you physically can’t run.

100k Challenge WOD – Day 1
5k Time Trial (on any machine)
—We will repeat this the last day of the challenge. Goal is 17-22 minutes.

11/22/2023 – WOD

Strength – Week 3
Clean + Hang Clean + 2 Jerks – 1 Set Every 2 minutes x 6 @ 70-80%+
—Build to a heavy set. Squat at least 1 rep. Shoot for a little more than wk 2.

Conditioning
20 Min AMRAP w/ Partner
40/32 Cal Ski
6 (5 HR Push-ups + 10 Mountain Climbers)
20 Power Clean (increasing)

WOD Notes: Goal is 4+ Rounds. HR PU/MC complex: Each person will do: 3x each/rd (5 HR PU + 10 MC). Try to bring your foot up as high as possible on each mountain climber (right in front of your hand). PC: M = 165/185/205/225#, F= 110/125/135/145#. Use around (60-75%). Should be quick singles the first 2 barbells. 

Assistance
a) GHD Sit-ups – 4×25, then 3×45 Sec Hold
b) DB Seal Rows (use slight incline bench) – 5×10

REMINDER
1) 100k Challenge starts this week. It costs $20 to enter & you have a chance of winning a Concept2 Rower as the main prize. I will also throw in additional prizes like a barbell & medball. Sign-up through the class sign-up sheet at the bottom! Also – Beer Mile is this Friday at 3pm if anyone is interested!
2) Saturday December 2nd @ 10am: Shoulder Mobility/Pain Workshop. You can click on this link to register! https://go.dptpreneur.com/widget/survey/jwTY034Rf8e0SNMHLJ9c

11/21/2023 – WOD

Strength
a) Farmers Carry – 4×30 Sec (Heavier than last week! Use Straps.)
b) Dips (Bar/Ring) – 2×10, 2×8, 1×6 (increase difficulty as reps decrease)
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).

Conditioning – “20 Min Cap”
16 RFT w/ Partner
4 Power Snatches (increase weight after rd 8)
10/8 Cal Assault Bike
***After Round 8, Do 20 Laps Bearhug Carry 150/115# (switch every 2 laps)

WOD Notes: Goal is sub 20 minutes. PS = m: 135/165#, f: 95/110#, RX+ = 155/175#, 105/115#. 1 Lap = 5 mats (30ft). You could probably touch n go the first 4 rounds, but then settle for quick singles after that. Reset monitor after each round! SPRINT THE BIKE!

Assistance
a) Hollow Rocks & V-ups – 10 Sets: 30 sec on / 30 sec off (alternate by rd)
b) DB Skull Crushers – 4×10

11/20/2023 – WOD

Strength – Week 3
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 80-82% 
b) DB Pull-over – 5×8 (heavy – control eccentric)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).

Conditioning
5 RFT
5 (Front Squat + Thruster) 135/95#  (RX+ = 155/105#)
10 GI Janes
***After 5 Rounds, finish with 800m Run

WOD Notes: Goal is 11-14 minutes. The reason is to get more squat volume in without doing too much overhead b/c of what we did on Saturday. Try to do all 5 complexes unbroken in the WOD. Use a pull-up bar above your reach if you can do a strict pu. You will only run once at the end of the WOD. If it’s too cold or running bothers your knees, you may bike 2000m or do 500/450ft versa climber.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (5 heavy/5 medium)
b) One Arm High Pulls – 4×12 each arm

REMINDER
100k Challenge starts this week. It costs $20 to enter & you have a chance of winning a Concept2 Rower as the main prize. I will also throw in additional prizes like a barbell & medball. Sign-up through the class sign-up sheet at the bottom! Also – Beer Mile is this Friday at 3pm if anyone is interested!

11/18/2023 – WOD

Conditioning
10 RFT w/ Partner
20 T2B
12 Push Jerks 165/110#
—Rest 2 minutes
8 RFT w/ Partner
16 FR Lunges 185/125#
30/24 Cal Ski

WOD Notes: Goal is sub 40 minutes including the 2 min rest. PJ = 55% & FR Lunge = 45% of BS. You may break up the work as needed. If you have to use the same weight on lunges or go a little lighter that’s ok, but the 8th rep should start to get difficult by round 5ish. One person works at a time the entire WOD.

Announcement: Shoulder Mobility Workshop Saturday December 2 @ 10am. An email was sent out regarding this. Please click on the link & fill out the survey that was provided ASAP. The workshop is free to all members and $20 for Drop-ins.

11/16/2023 – WOD

Strength
a) Hex Bar Deadlift – 5×3 @ 80-85%+ (build to a heavy set of 3)
b) DB Lateral Raises – 4×15 (control eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a)
c) Birdie Complex – 1 Snatch + OHS + 1 Hang Snatch + OHS – 8 Sets @ 70-80%+
—This is the Rogue Fitness Challenge. One set every 90 Sec. Take more rest at the end.
***Do either a & b or just c

Conditioning
16 Min AMRAP Max Cal Assault Bike
Starting at 0:00, every 2 minutes do: (8 sets total: 4 each)
ODD RDS = 5 Wall Walks  (RX+ = 7)
EVEN RDS = 15 DB Hang Curls 60/40#

WOD Notes: Goal is to have 60+ sec each round to bike. Score = total cals. WW sub = climb halfway up wall, 50 Shoulder taps/rd, or 100ft seal walk. DB Hang curls should be unbroken, but feel really challenging.

Assistance
a) L-Sit/Tuck (pegboard) – 10 Sec Hold + 10 Knee Tucks x 10 Sets
b) One Arm Rows (pulley) – 5×8 each arm (pause each rep)

11/15/2023 – WOD

Strength – Week 2
3 Position Clean + 2 Jerks – 1 Set Every 2 minutes x 5 @ 70-80%+
—Hang + Low Hang + Floor + 2 jerks. Build to a heavy set. Squat at least 1 rep. Shoot for a little more than wk 1.

Conditioning
15 Min AMRAP
50 Double Unders
5 Dball Over Shoulder 150/115#
15 Wall Balls 20/14# to 10ft

WOD Notes: Goal is 6-8 rds. DU sub = 25 DU, 75 singles, or 100ft versa. Dball should be on the heavier side, since WB should be lighter & unbroken each rd if possible. 

Assistance
a) GHD Sit-ups – 5×20, then 4×30 Sec Holds
b) DB Incline Bench Press – 5×10 (heavy)

11/14/2023 – WOD

Strength
a) Farmers Carry – 4×45 Sec (Heavier than last week! Use Straps.)
b) Dips (Bar/Ring) – 5×8 (advanced = weight, novice = banded)
—Superset a/b every 3:30. Use Hex/trap bar or heavy DB/KB for part (a).

Conditioning
20 RFT w/ Partner (interval style)
5 Deadlifts @ 60%
8 Burpees
***After 10th & 20th round, Run 400m together

WOD Notes: Goal is sub 20 minutes. DL should be touch n go every round & feel moderately heavy. One person will do the entire round, while the partner rests, so try to sprint the burpees & focus on good form for DL.

Assistance
a) Banded Hollow Rocks – 8 Sets: 30 sec on / 30 sec off
b) Tricep Pushdowns (pulley) – 4×12

11/13/2023 – WOD

Strength – Week 2
a) Back Squat (pause each rep for 1 sec) – 5×5 @ 77-80% 
b) Strict Pull-ups (close-grip) – 5×8 (Pause above bar each rep)
—Superset a/b every 3:30. Use a little heavier than last wk for part (a).

Conditioning
5 RFT
2 Rope Climbs 15ft  (RX+ = 18ft)
15 Box Jump Overs 30/24″
20/16 Cal Row

WOD Notes: Goal is 12-16 minutes. RC sub = 10 ring rows, 3 up/downs, or 4 heavy pulleys. You don’t have to stand tall on the box for the BJO. Reset monitors each round. 

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) One Arm High Pulls – 4×10 each arm

11/11/2023 – Happy Veterans Day!

Conditioning – “Ruck Run @ Spring Mountain”
For Time
1.75 Mile Ruck + the following stations in this order: RX = 50/35#   (RX+ = 60/40#)
*50 Burpees (without ruck)
*50 One Arm Push Presses
*30 DB Snatches
*50 Ruck Squats
*50 One Arm Push Presses
*50 Ruck Squats
*30 DB Snatches
*50 Burpees (without ruck)

WOD Notes: Goal is 60-75 minutes. Please arrive at 7:45am and park in the main lot where the ice skating rink is. The goal is to brief everyone at 8am and start by 8:15am. Donations are accepted ($5 minimum). Things to bring: 1) Hiking attire (clothes you don’t care if they get wet/dirty) 2) Hiking shoes 3) Gloves (optional) 4) Water 5) towel/shirt to pad your backpack from rubbing against low back/tail bone. See you all there!