Category Archives: WOD

7/7/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Deadlift – 6 Reps @ 70% (3 sec negative – heavier than last wk)
b) DB Bench Press – 6-8 Reps (3 sec negative)

Conditioning
15 Min Clock – 5 Rounds For Time
10 Burpee Box Jumps 24/20″
20 Russian KB Swings 88/70#
*Max Cal Row in remaining time

WOD Notes: The couplet should take 9-12 minutes, so you should have a few minutes on the rower at the end. Goal is to go unbroken on swings each round and use hips only (no arms). Use a hinging technique instead of squat. Record time & # of cals on the rower.

7/6/2020 – WOD

Strength
Every 3 Min x 4 Sets
a) Front Squat – 5 Reps @ 70% (5 sec eccentric)
b) One Arm Shoulder Press DB – 8 Reps (each arm 3 sec eccentric)

Conditioning
13 Min AMRAP
20 Thrusters 95/65#
20 Sumo Deadlift High Pull 95/65#
25 Weighted Sit-ups
15 Thrusters 135/95#
15 Sumo Deadlift High Pull 135/95#
25 Weighted Sit-ups
10 Thrusters 155/105#
10 Sumo Deadlift High Pull 155/105#
25 Weighted Sit-ups 
*Max Clusters 155/105#

WOD Notes: The Goal is to have at least 2 min on the clusters at the end. The first 2 barbells should feel relatively light to where you’re doing thrusters unbroken. Weighted Sit-ups are put in there to get some core work in with an elevated HR. You should be able to recover a little as well so that you can hit the thrusters unbroken the next rd. Hold a 15# DB or 5# plate behind head for WS & anchor your feet if possible.  

Assistance
Banded Adduction/Abuction – 3×15-20 Reps Each (heavy band)

7/4/2020 – WOD

***Class Times – 7am / 8:30am / 10am. You must sign-up through google spreadsheet

Conditioning
For Time – “Glen” –  Compare to (9/2/2019)
30 Clean n Jerks 135/95#
1 Mile Run
10 Rope Climbs 15ft
1 Mile Run
100 Burpees

-Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD Notes: CnJ weight should be light (less than 50% of 1RM) & should take 3-4 minutes. Scale the Runs to 1200m if you can’t run a sub 12 min mile. You may also do 1000ft on versaclimber. RC sub = 5-7 rope climbs or 20 rope pulleys. There is no scaling reps on the burpees.

7/3/2020 – WOD

Strength/Conditioning
Make-up/Skill Day!

7/2/2020 – WOD

Strength
3 Position Clean + 1 Jerk – 5 Sets @ 65-70%
—1 set every 90 sec. Stay light & work on technique

Conditioning
For Time
50 Wall Balls 20/14# to 10ft
100/80 Cal Ski
50 Wall Balls 20/14# to 10ft

WOD Notes: Goal is sub 12. You should be able to do wall balls in 3 sets or less, so make sure your ball is light! Focus on using your core/trunk on the ski erg & not starting each stroke with your arms!

7/1/2020 – WOD

Strength
3 Position Snatch – 1 Set every 90 Sec x 7 Sets
—Stay between 65-70%. Floor + Below Knee + Above Knee

Conditioning
2:30 Min AMRAP x 5 Sets
6 Bar Muscle-ups or 8 Burpees + 8 Ring Rows  (Rx+ = 8 Bar MU)
7 Dball Over Shoulder 125/80#
*Max Cals on Assault Bike
—Rest 90 Seconds between Rounds

WOD Notes: Goal is to have at least 30-45 Sec on the bike each round. Score = total cals. Dball should feel fairly light to where you can go through the reps quick. Try to give 95% effort on the bike!

6/30/2020 – WOD

Strength
Every 2:30 x 5 Sets
a) Deadlift – 7 Reps @ 60-65% (3 sec negative)
b) DB Shoulder Press – 7 Reps (3 sec negative)

Conditioning
10 RFT
30 Double Unders
3 Hang Clean n Jerk 165/105#  (RX+ = 185/125#)

WOD Notes: Goal is to be sub 10 & average around 60 sec or less/round. DU sub = 15 DU, 50 Singles or 30 Jumping Jacks. HCNJ should be unbroken but feel somewhat heavier (60%). You do not have to squat them. Try to go from the rack, down to the hang position as you link the reps together!

6/29/2020 – WOD

Strength
Every 3 Min x 4 Sets
a) Back Squat – 10 Reps @ 60-65%
b) Bent-over DB Rows – 10 reps (each arm)

Conditioning
18 Min AMRAP
15/12 Cal Row
12 Box Step-ups 95/65# to 20″ Box
9 GI Janes

WOD Notes: Lots of pushing with the lower body & pulling with the upper body today. Goal is 5+ rds. Use barbell from the back squats for the Step-ups. You will hold BB in the front rack position. Stay light and move for 12 reps unbroken each rd. Try to pick a bar above your height for the GI Janes. 

6/27/2020 – WOD

Today’s Schedule
7am – Class
8:30am – Class
10am – Class
11:30am-1pm – Open Gym
2:30-3:30 – Weightlifting Class

Conditioning
20 Min AMRAP
15 Wall Balls 30/20# to 10/9ft
7 Strict C2B Pull-ups
150m Sled Drag 45/25#

WOD Notes: Goal is 5+ rds. WB should be unbroken each round. Sub: Chin over bar PU for C2B or 10 ring rows. Sled Drag should be slow jog or very fast walk (shouldn’t feel heavy).

6/26/2020 – WOD

Strength/Conditioning
Make-up/Skill Day!

Upcoming Class Schedule
Saturday
7am – Class
8:30am – Class
10am – Class
11:30am-1pm: Open Gym
Monday – Thursday
5:30am – Class
8am – Class
12pm – Class
2:30pm – Classs
4pm – Class
5:30pm – Class
7pm – Class
Friday
5:30am – Open Gym
8am – Open Gym
12pm – Open Gym
2:30pm – 7pm Open Gym
Sunday 
Closed