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Archive for the WOD Category

WOD – Friday – 02/10/17

A. 7 sets of the following complex: (adding weight each set)
2 Power Cleans + 1 Squat Clean + 1 Squat Clean Thruster
B. 7 Minute Ladder: ‘Open WOD 12.5’
3-6-9-12 etc..
C2B Pull-ups (Rx+)
Thrusters 100/65
      (RX = Pull-ups)
Since this is an Open WOD repeat, you are encouraged to do C2B pull-ups if youre able to

WOD – Thursday – 02/09/17

5 Rounds For Time: Rest 3 minutes between Rounds. (40 Minute Cap)
Bike 10/8 calories
Run 100m
15 Push Press 75/55
Run 100m
15 Sumo Deadlift High Pull 75/55
Run 100m
15 Hang Power Cleans
Run 100m
Row 10/8 calories
      (Scale workout to 4 Rounds For Time)
** If your pacing (drop-off) was 35% or more on last Friday’s workout, find a moderate, consistent pace. Your goal is to have the rounds be as close in time as possible.
If your ‘drop-off’ was less than 35%, push your pace, be aggressive, come out fast.

WOD – Wednesday – 02/08/17

For Time:
100 Dubs/200 singles
40 Power snatches 95/65
20 pull-ups (RX+ do c2b)
20 HR pushups (RX+ do 10 muscle ups)
20 pull-ups
40 Power snatches
100 Dubs
** May scale to:
100 Singles
20 Power snatches
20 Pull-ups
20 Push-ups
20 Pull-ups
20 Power snatches
100 Singles

WOD – Tuesday – 02/07/17

A. EMOM 10:
4 Burpee over bar
2 TnG power clean (Build as possible)
B. Teams of 3:
3 Rounds of:
90 Power cleans 115/75 (RX+ do 135/95)
90 Wallballs 20/14
90 Calorie Row

WOD – Monday – 02/06/17

A. 4 Sets: Front Squats x3 reps @ 85%
B. 2 Rounds For Time:
20 KB swings 53/35
15 HSPU
10 Box Jump Overs 24/20
      immediately into..
10-8-6-4-2
Thrusters 135/95
TTB

WOD – Friday – 02/03/17

AMRAP 12:
10 Clean and Jerk 135/95
20 Wallballs 20/14
10 Burpee Over Bar
— Classes will be ran in in 2 heats, like an ‘Open’ workout, with a judge

WOD – Thursday – 02/02/17

BRING A FRIEND THURSDAY!
3 Rounds For Time:
Row 30/20 Calories
Run (20) 10m shuttle-sprints
Bike 30/20 Calories
15 TTB
   –  rest 3 min between rounds (self time)

WOD – Wednesday – 02/01/17

A. Death by Power Snatch:
Buy-in ‘Every Minute’ with 8/6 Calorie Row, Plus:
1 Snatch on the first minute
2 Snatches second minute
3 Snatches third minute
    etc….
RX 95/65
— if you make it to the 15th minute,
then complete AMRAP of Power Snatches in that minute
B. Back Squats
3 Sets of 5.5.5 (45 reps total)
   Rest up to :30 seconds in between 5.5.5 (re-rack bar)
   Rest as needed in between sets

WOD – Tuesday – 01/31/17

AMRAP 20:
1 Clean and Jerk 155/105*
2 Power clean
3 Deadlifts
4 HSPU
5 Burpee over Bar
      *RX+ 205/155

WOD – Monday – 01/30/17

AMRAP 15:
30 Wallballs 20/14
20 Power snatches 75/55
10 Pull-ups
5 HR Push-ups
        RX+ do 5 Muscle-ups (instead of pullups and pushups)
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Today’s WOD

  • WOD – Friday – 02/24/17
    February 23, 2017 by
    Open WOD 17.1 (*Open athletes being judged, use 50/35) 10 alternating DB snatch 40/25* 15 burpee BJO 24/20″ 20 snatch 15 burpee BJO 30 snatch 15 burpee BJO 40 snatch...
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