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Archive for the WOD Category

WOD – Tuesday – 01/10/17

A reminder that signing in to class is mandatory. If you are unable to sign in, please advise your coach so they can assist you or make a note.

A. 3 RFT:
500m Row
12 Shoulder To Overhead 155/105
15 TTB
– rest as needed
B. 1 Mile Run. NOT For Time.

WOD – Monday – 01/09/17

On a running clock
@0:00
21-15-9:
Squat Cleans 135/95
HRpushups (RX+ do ring dips)
@10:00
15-10-5
Power Cleans 155/105
HR Push-ups (RX+ do ring dips)
@20:00
9-7-5
Hang Squat cleans 185/125
HR push-ups (RX+ do ring dips)
Each should be scored seperatley

WOD – Friday – 01/06/17

2 RFT:
20/18 Calorie Row
10 Thrusters 115/75
20/18 Calorie Bike
10 Thrusters 115/75
200m Run
10 Thrusters 115/75

WOD – Thursday – 01/05/17

One Set, every 5 min for 35 min (7 sets)
15 Calorie Bike
Run 200m
15 Burpees
— score is your SLOWEST round

WOD – Wednesday – 01/04/17

A. EMOM 20:
Min 1-5:       3 TnG squat cleans. Moderate weight
Min 6-10:    2 TnG squat cleans…. a little heavier
Min 11-15:   1 Squat clean, continuing to build
Min 16-20:  1 Squat clean @ SAME WEIGHT AS MIN 1-5
– rest as needed
B. For Time:
15/12 Cal Row
15 Pull-ups
15 HSPU
15 TTB
15 HSPU
15 Pull-ups
15/12 Cal Row

WOD – Tuesday – 01/03/16

A. On an 8 min clock..
Run 800m
– AMRAP with remaining time:
3 power clean
3 front squat
(135/95)
   – rest 4 min
B. On an 8 min clock..
Row 1k
– AMRAP with remaining time:
10 burpees
10 box jumps
   – rest 4 min
C. On an 8 min clock..
Assault Bike 50/40 calories
– AMRAP with remaining time:
7 thrusters 95/65
14 lateral bar hops

WOD – Monday – 01/02/16

Classes start at 9am. Normal schedule to follow

A. AMRAP 16:
20 box jumps 24/20
20 front squat 115/75
20 pullups
20 push press 115/75
20 t2b
20 deadlifts 115/75
20 wallball 20/14
B. 3 Sets:
Supine windshield wipers x8-12 reps

WOD – Friday – 12/30/16

CLICK HERE to see the holiday schedule.

A. Clean + Front squat + Clean + Front squat + Jerk
Build to a heavy complex
B. AMRAP 15:
20 Box Jumps 24/20
10 Thrusters 135/95
20 Pull-ups

WOD – Thursday – 12/29/16

BRING A FRIEND THURSDAY
For Time:
1500m Row
100 Double Unders / 200 singles
50 Calorie Bike
100 Double Unders / 200 singles
1500m Row

WOD – Wednesday – 12/28/16

10 Rounds: 1 Minute on / 1 Minute off
Max-rep power snatch. RX 95/65 RX+135/95
B. For Time:
30 Calorie bike
20 Burpee box jump over
10 Clean and Jerk 135/95
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