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Archive for the WOD Category

WOD – Monday – 03/07/16

WOD – Monday – 03/07/16
For Time: (On a running clock)
3 rounds
10 power snatch 95/65
200m run
    then..
3 rounds
10 clean and jerk 115/75
200m run
    then..
3 rounds
10 thrusters 135/95
200m run

WOD – Friday – 03/04/16

WOD – Friday – 03/04/16
Open WOD 16.2 – ish (Modified to be appropriate for class)
For Time: 16 Min Time Cap
25 ttb
50 Double Unders (scale to 100 singles)
15 Squat cleans 115/75
25 ttb
50 Double Unders
13 Squat cleans 135/95
25 ttb
50 Double Unders
11 Squat cleans 155/105
25 ttb
50 Double Unders
9 Squat cleans 185/125
          Score will be time completed, or reps completed in 16 mins

WOD – Thursday – 03/03/16

WOD – Thursday – 03/03/16
A) Muscle-up/Pull-up practice
B) 4 rounds for time(s)
Row 500m
21 abbmat situps
– rest 3 minutes between rounds

WOD – Wednesday – 03/02/16

WOD – Wednesday – 03/02/16
A) 4 Sets:
A1. bench press x 3-6 reps
A2. bent over barbell row x 8-12 reps
B) 15-12-9-6-3
Power snatch 115/75
– run 200m after each round

Bootcamp – Tuesday – 03/01/16

A) EMOM 10: (alternating)
2-8 Box Jumps*
6-10 Dips
*If you’er great, do 2 reps HIGH. Add bumper plates each set. Otherwise stay low and get more reps.
B) 3 RFT:
20 SDHP 70/53
20 Burpees*
400m Run
*Beginners may scale burpees to 10 reps if needed.

WOD – Tuesday – 03/01/16

WOD – Tuesday – 03/01/16
A. Power clean + Hang squat clean.
Build to a heavy complex
B) 3 RFT:
15 DL 225/155
30 wallballs
15 box jumps 24/20
       Cash out with 800m Run

WOD – Monday – 02/29/16

WOD – Monday – 02/29/16
Warm Up: Row/Airdyne for 10 minutes at a conversational pace
A) AMRAP 10:
run 200m
20 Double Unders (scale to 50 singles)
15 Russian KB swings 70/53
10 HR pushups
– rest 5 min
B) EMOM 10: (Alternating)
Row 8-12 calories
10 SDLHP; 70/53

WOD – Friday – 02/26/16

WOD – Friday – 02/26/16
16.1 – ish
AMRAP 20:
14 front rack alternating lunges 95/65
8 burpee over bar
14 front rack alternating lunges
8 pull-ups

WOD – Thursday – 02/25/16

WOD – Thursday – 02/25/16
A) Muscle up / pull-up technique work. 12 min max
B) Tabata abmat sit-up. 8 Sets.
– rest as needed
C) 3 sets;
Row 750m
– rest exactly 5 mins between sets

Reminder, no 6pm class on Friday as we prepare for FRIDAY NIGHT LIGHTS.

WOD – Wednesday – 02/24/16

WOD – Wednesday – 02/24/16
A. Power snatch. Build to a heavy single in 10 min
B) For Time:
21 deadlifts 115/75
21 burpee
Run 200m
15 back squats
15 burpee
Run 200m
9 power snatch
9 burpee
Run 200m
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Today’s WOD

  • Charity WOD Today!
    Charity WOD Today!
    April 30, 2016 by
    This Saturday, April 30th, we will be hosting a charity WOD at 9&10am. We ask that anyone planning on participating in the WOD bring in some supplies that we can ship...
    Read more

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