Tuesday, May 31, 2016

Power Clean, Front Squat, Push Press, Back Squat, Run

WOD

Barwork & Accessory 
A) Back Squat, 3x5 @ 72.5% of 1 RM
B) Box Jump, 5x5 (increase height each set)
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
5 RFT (20 cap)
100 Single-unders
15 KBS, 55/35 | 45/25
30 Hollow Rocks


Conditioning 
AMRAP 20
7 Bear Complex 95/65 | 75/55
Run 400m or Row 500m


Competition
Opposing Ladder for time (20 cap)
Sled Push, 10-8-6-4-2, start with 90/50# (add 45/25# plate each set)
Triple Unders, 2-4-6-8-10



*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 Burpees

Monday, May 30, 2016

"Murph": Run, Pull ups, Push ups, Squats

10am class only today

WOD

"Murph"

Color photograph of Michael Murphy, a U.S. Navy officer, wearing a military dress uniform. There is a blue background behind him and he is wearing a gold Navy Seal Trident, two blue and green striped ribbons, one red and yellow striped ribbon and gold parachute insignia wings below the ribbons.

Michael Patrick "Murph" Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.
United States Navy destroyer and several civilian and military buildings have been named in his honor.
_________________________________________________________________________

Foundations 
For time / Teams of 2 or more
Run 1 mile or Row 2k
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile or Row 2k


Conditioning 
For time:
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile


Competition
For time:
While wearing a 20# vest...
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile



*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 Burpees

Saturday, May 28, 2016

Single-unders, KBS, Box Jumps, WBS, SDLHP, Push Press, Row, Hollow, Lunges, T2B, Burpees, Deads, Cleans, Snatch

WOD


Teams of 3

AMRAP 10 / complete 1 exercise each round then rotate
100 Single-unders
20 KBS 70/55/35
10 Box Jumps, 20"

-rest 2 mins

3 Rounds / all work
1 min - WBS 20/14/10
1 min - SDLHP 75/55
1 min - Box Jump 20"
1 min - Push Press 75/55
1 min - Row - calories

-rest 2 mins

AMRAP 7 / 1 works, 2 rest
50 Hollow Rocks
50 Lunges
50 T2B or Knee ups
50 Reverse Hypers
50 Burpees

-rest 2 mins

AMRAP 7 / 1 works, 2 rest
Deadlifts - 1 rep
Power Cleans - 2 reps
Power Snatch - 3 reps
*95/65/45





Friday, May 27, 2016

Row

WOD

Barwork & Accessory 
A)
B) Pistols or Single-leg Stand ups, 5x6-10
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
AMRAP / rest 30 seconds b/w sets
1 min - Strict Shoulder Press
1 min - Push Press
1 min - Push Jerk
1 min - Back Squat
1 min - Front Squat
1 min - Overhead Squat
1 min - Deadlift
1 min - Summo Deadlift High-pull
1 min - Power Clean
1 min - Power Snatch
1 min - Thrusters

*95/65 | 75/55


Conditioning 
3 RFT
Row 500, 400, 300, 200, 100
*rest 1:1 / score = total time including rest


Competition
For time:
20 Pistols
10/5 Muscle-ups
Run 800m
HSW 40'
100 Double-unders
Row 500m



*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 Thrusters 95/65 | 75/55

Thursday, May 26, 2016

Double-unders, WBS

WOD

Barwork & Accessory 
A) Front Squat 3x5 @ 70% of 1 RM
B) Handstand Holds, 5x5
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
Teams of 4 / AMRAP 20
20 Sled Push, 3/2
-then
P1 - 100m Lunge
P2 - 200m OH Carry, 45/25 | 35/15#
P3 - 300m KB Farmers Carry, 55/35 | 45/25#
P4 - 400m Run

*Complete each exercise and advance only when person ahead is done / all work simultaneously


Conditioning - "D. Wilkins"
3 RFT (20 cap)
Run 800m
5 Bar Muscle-ups


Competition
3 RFT
15 UB Clean & Jerk 135/95 | 95/65
10 C2B (men strict)
5 Box Jump 30/24/20


*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 KBS, 70/55 | 55/35


Wednesday, May 25, 2016

Run, Double-unders, Row, Bike

WOD

Barwork & Accessory 
A) Squat Clean & Jerk, 3x3 @ 85% of 1 RM
B) Strict Pull-ups, 5x5
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
5 RFT
Run 200m
10 Hang Power Cleans, 95/65 | 75/55
20 Sit ups


Conditioning 
For time (20 cap)
Run 800m
40 Double-unders
Row 1000m
30 Double-unders
Bike 30 cals
20 Double-unders


Competition
AMRAP 12
10 Deads 315/225 |
20' Handstand Walk
30 GHD Sit ups



*Kicker (do all some or none; the clock begins the same second you finish the WOD)
For time:
30 Muscle Snatch / 20 Power Snatch / 10 Squat Snatch, 75/55 | 65/45

Tuesday, May 24, 2016

Double-unders, Front Squat Hold, Bike, Handstand hold, Burpees, Hang Hold, Bear Complex, Push-up hold

WOD

Barwork & Accessory 
A) Back Squat, 3x5 @ 70% of 1 RM
B) Box Jump, 5x5 (increase height each set)
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations - "EMILY"
For time (20 cap)
Row 1000m
50 Deadlifts, 135/95 | 115/80
30 Burpee Box Jumps or Step-ups, 20"


Conditioning 
For time (20 cap)
Partner WOD / 1 works, 1 holds / Tag in & out as needed
100 Double-unders - Partner does Bottom of Back Squat Hold, 95/65 | 75/55
75 WBS, 20/14 | 14/10 - Partner does Handstand Hold
50 Burpees - Partner does Dead-hang Hold
25 Bear Complex, 95/65 | 75/55 - Partner does Top of Push-up Hold


Competition
AMRAP (20 cap)
30 UB Double-unders
20 UB Pull-ups
10 UB Thrusters, 135/95 | 115/80



*Kicker (do all some or none; the clock begins the same second you finish the WOD)
For time:
50 WBS, 20/14 | 14/10


Monday, May 23, 2016

Front Rack Lunge, GHDSU, Bike

WOD

Strength & Accessory 
A) Squat Snatch 3x3 @ 85% of 1 RM
B) Super Strict Push-ups, 5x5-10 (quads never touch the floor)
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
AMRAP 15
Partner WOD
Tabata Bike for calories
-rest 1 min
AMRAP 5 - KBS, 55/35 | 45/35
-rest 1 min
Tabata Bike for calories


Conditioning 
21-15-9 (15 cap)
Front Rack Lunge, 95/65 | 75/55
GHD Sit ups
Row for calories


Competition
For time (20 cap)
Run 800m
40 HSPU
60 T2B
Run 800m


*Kicker (do all some or none; the clock begins the same second you finish the WOD)
For time:
30 Burpees

Saturday, May 21, 2016

Squats, Sit ups, SDLHP, Broad Jump, S2O, Lunges, WBS, Box Jumps, KBS, T2B, Burpees, Push ups, Pull-ups

WOD

Teams of 4 / AMRAP 30 / 

20 reps
Air Squats
Sit ups
Back Squats 135/95
KB-SDLHP 55/35
Broad Jump

40 Reps
Shoulder to OH 135/95/65
Lunges
WBS 20/14
Box Jumps 24/20
Goblet Squat 55/35

60 Reps
KBS 55/35
T2B
Front Rack Lunge 135/95/65
Burpees

80 Reps
HR Push-ups
Pull-ups



*Kicker (do all some or none; the clock begins the same second you finish the WOD)
Run 800m

Friday, May 20, 2016

Clean & Jerk, Row, Snatch, Bike, Thrusters

WOD

Strength & Accessory 
A) Make up day:  Squat Snatch or Squat Clean & Jerk 3x3 @ 82% of 1 RM
or
Front Squat 3x5 @ 68% of 1 RM

B) Knees to Feet, 5x5, (land in bottom of snatch for 2 second hold)
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
AMRAP 15
100 Single-unders
30 Hollow Rocks
10 Squat Clean Thrusters, 75/55 | 65/45


Conditioning 
For time (20 cap)
30 Power Clean & Jerk
30 Cal Row
30 Power Snatch
30 Cal Bike
30 Thrusters

*95/65/ | 75/55


Competition
For time (20 cap)
Row 1000m
50 WBS, 25/20 | 20/14
200m KB Farmers Carry, 70/45's | 55/35's
50 T2B
Bike 50 Cals


*Kicker (do all some or none; the clock begins the same second you finish the WOD)
AMRAP 3
Burpees

                                                                   



Thursday, May 19, 2016

Run or Row

WOD

Strength & Accessory 
A) Turkish Get-up, 1-1-1-1-1
B) GH Raise, 5x5
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
For time (20 cap)
 150 American KBS, 55/35 | 45/25
* Each break do 10 Hand Release-release Push ups


Conditioning 
For time (27 cap)
Run 3 miles
or
Row 5K


Competition
For time (20 cap)
500 Double-unders
*Every break do 5 burpees


*Kicker (do all some or none; the clock begins the same second you finish the WOD)
For time:
21 Thrusters, 95/65 | 75/55
21 Pull-ups

Wednesday, May 18, 2016

Sled Push, Pull-ups, WBS

WOD

Barbell & Accessory 
A) Squat Clean & Jerk @ 82% of 1 RM, 3x3
B) Super Strict Push-ups, 5x5-10
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
For time (20 cap)
Row 750m (1 rep)
Bike 30 calories (1 rep)
Run 800m (1 rep)
30 Burpees (30 reps)
500 Single-unders (500 reps)


Conditioning 
Teams of 3 / 1 Works, 2 Rest / AMRAP 20
10 Sled Push
30 Pull-ups
60 WBS


Competition
For time (20 cap)
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean, 135/95 |  105/75 (add 10# each round)
3/2 Muscle-ups after each round

*WOD creation courtesy of Cody Nissen



*Kicker (do all some or none; the clock begins the same second you finish the WOD)
For time:
Run 800m

Tuesday, May 17, 2016

Overhead Hold, T2B

WOD

Barbell & Accessory 
A) Back Squat 3x5 @ 68% of 1 Rep Max
B) Double or Triple Under Attempts, 5x10
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
5 RFT
20 OH Lunges, 45/25# | 35/15#
10 Burpees to plate
5 Atomic Sit ups, 45/25# | 35/15#


Conditioning 
AMRAP 15
Accumulate 1 minute Overhead Hold, 135/95 | 115/80
Max Effort Unbroken T2B


Competition - "2016 Regionals WOD 6"
For time (16 cap)
Row 1000m
100' HSW
10 Overhead Squat, 225/155  |  135/95
50 Burpee box jump overs (first 40 over 12" box, last 10 over 24" box)
5 Overhead Squat, 225/155  |  135/95



*Kicker (do all some or none; the clock begins the same second you finish the WOD)
AMRAP 3
Hang Squat Cleans, 95/65# | Masters (50+), 75/55#

Monday, May 16, 2016

Bike, Double-unders

WOD

Barbell & Accessory 
A) Squat Snatch, 3x3 @ 82% of 1 RM
B) Row: 5x 200m with perfect form
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
For time 10-9-8-7-6-5-4-3-2-1
KB Goblet Squat
Hand-release Push-ups
*50 Single-unders b/w each round


Conditioning 
5 Rounds / 3 min clock
Bike 20 Calories
AMRAP Double-unders
-rest 1 min


Competition - 2016 Regional Event 5
3 RFT (16 cap)
Run 400m
40 GHD Sit ups
7 Deads 405/275 | 315/225


*Kicker (do all some or none; begin w/ in 10 seconds after WOD or else it is not RX'd)
For time
30 Burpees

Saturday, May 14, 2016

Run, KBS, Pull ups, Clean & Jerk, Squats, Hollow Rocks, Push ups, WBS

WOD

With a partner, complete the following:


AMRAP 9:  Run 200, 21 KBS 55/35/25, 12 Pull-ups (switch as needed)

-rest 2 mins

For time:  Power Clean & Jerks 135/95/65 / PA 1-2-3-4-5-6-7-8-9-10, PB 10-9-8-7-6-5-4-3-2-1

-rest 2 mins

AMRAP 8:  100 Air Squats, 100 Hollow Rocks, 100 HR Push-ups (PA does 100 single unders while PB works, then switch)

-rest 2 mins

For time:  150 Wall Ball Shots 20/14/10#  / Tag in & out as needed


Friday, May 13, 2016

Bike, T2B, HSPU

WOD

Barbell & Accessory 
A) Make-up day for Snatch and Clean & Jerk, 3x3 @ 80% of 1 RM
or
Front Squat 5x5 @ 65% of 1 RM
B) Box Jumps, 5x5 (increase height each set)
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
Partner WOD / AMRAP 17
5 Thrusters 75/55 | 65/45#
7 Burpees
9 Box Jumps, 20'

*Switch after each round


Conditioning 
AMRAP 15
Bike 10 cals
10 T2B
5 HSPU


Competition
For time 12-9-6 (15 cap)
Muscle-ups
Deads 315/205 | 275/185
* Men - run 200m each break during a set of muscle-ups or deads



*Kicker (do all some or none; begin w/ in 10 seconds after WOD or else it is not RX'd)
For time
50 WBS, 20/14 | 14/10





Thursday, May 12, 2016

Double-unders, Front Squats

WOD

Barbell & Accessory 
A) Bear Complex, 7-5-3-2-1
B) Row, 5x10 Pulls to find lowest 500m split time
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
5 Rounds / 2 minute clock
100 Single Unders
Max Reps KBS, 55/35 | 45/25
-rest 1 min
*Score = total KBS


Conditioning 
AMRAP 10
30 Double-unders
10 Front Squats, 135/95 | 115/80


Competition
AMRAP 10
9 T2B
7 HSPU
5 Hang Squat Cleans, 155/105 | 135/95


*Kicker (do all some or none; begin w/ in 10 seconds after WOD or else it is not RX'd)
Max Unbroken KBS, 55/35 | 45/25



Wednesday, May 11, 2016

Row, Thrusters, Pull-ups

WOD

Barbell & Accessory 
A) Squat Clean & Jerk, 3x3 @ 80% of 1 RM
B) Strict Dips, 5x5
C) Mobility, 5x2mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
AMRAP 15
30 WBS
20 GHD Hip Extensions
10 Burpees



Conditioning - "Jackie"
For time
Row 1000m
50 Thrusters, 45/35
30 Pull-ups


Competition
AMRAP 12
10 Burpee Box Jump Overs
20 T2B
30 Power Cleans, 155/105 | 135/95
40 C2B
50 KBS, 70/55 | 55/35
60 Double-unders


*Kicker
For time:
30 Front Squats, 95/65 | 75/55


Tuesday, May 10, 2016

Sled Push, Power Cleans, Double-unders

WOD

Barbell & Accessory 
A) Back Squat @ 65% of 1 RM, 5x5
B) Knees2Feet, 5x5
C) Mobility, 5x2 mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
For time / In any order / 20 cap
Row 1000m
Bike 50c
Walk 800m (big loop) w/ 45/25 | 35/15# plate


Conditioning 
For time (20 cap)
Teams of 3 / 1 works, 2 rest
30 Sled Push (down & back = 1), 4/2 | 3/1
60 Power Cleans, 115/80 | 95/65
90 Double-unders


Competition
AMRAP 20
7 HSPU
7 Thrusters 135/95 | 115/80
7 Knees to Elbows
7 Deads 245/175 | 225/155
7 Burpees
7 KBS 70/55 | 55/35
7 Pull-ups



*Kicker
For time:
150 Double-unders
or
300 Single-unders


Monday, May 9, 2016

Row, Thrusters

WOD

Barbell & Accessory 
A) Squat Snatch @ 80% of 1 RM, 3-3-3
B) Strict Pull-ups, 5x5
C) Mobility, 5x2 mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
5 RFT
100 Single-unders
10 hang Squat Clean, 95/65  |  75/55


Conditioning 
3 RFT
Row 750
21 Thrusters 95/65  |  75/55


Competition
AMRAP 10
3-6-9-12-15-18....
Ring Dips
Burpee to Plate
OH Lunge Steps w/ plate, 45/25 | 35/15


*Kicker
For time:
30 Burpees

Saturday, May 7, 2016

Run, Single-unders, Burpees, Air Squats, Push-ups, Box Jumps, Deads, HPC, Front Squats, S2O

WOD

Teams of 3

A) AMRAP 10 / All work
Run 200
100 Single-unders
15 Burpees
*Advance only when team mate a head of you is done

-rest 2 mins

B) AMRAP 10 / Alternate each rep
100 Air Squats
75 Hand Release Push-ups
50 Box Jumps or Step-ups, 20"

-rest 2 mins

C) AMRAP 10 / 1 works, 2 rest
9 Deadlifts
7 Hang Power Cleans
5 Front Squats
3 Shoulder to Overhead
95/65 | 75/55





Friday, May 6, 2016

Row, Double-undes, WBS, Pull-ups, Burpee Box Jump, Wall Climb, Run

WOD

Barbell & Accessory 
A) Squat Snatch and/or Squat Clean & Jerk @77% of 1 RM, 3-3-3
or
Back Squat, 10-5-3-2-1
B) GHD Sit-up, 5x5-10
C) Mobility, 5x2 mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
AMRAP 15
100 Overhead Lunges, 45/25 | 35/15
75 Sit-ups
50 Deadlifts 115/95 |
25 Push Press 95/65 | 75/55


Conditioning 
For time:
Row 500
50 Double-unders
40 WBS
30 Pull-ups
20 Burpee Box Jump, 20"
10 Wall Climbs
Run 400


Competition
6 min clock:
9-6-12-3-18
Back or Front Squat
Shoulder to Overhead
135/95 | Masters (50+), 95/65


*Kicker
For time:
Max Unbroken Wall Ball Shots, 20/14 | 14/10

Thursday, May 5, 2016

GHD Sit ups, Box jumps, Deadlifts

WOD

Barbell & Accessory 
A) Overhead Squat 3-3-3-3-3
B) Plate Flips, 3x10
C) Mobility, 3x2 mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
For time:  (20 cap)
40-30-20-10
Jumping Pull-ups
Hand-release Push-ups


Conditioning 
For time:  (20 cap)
21-15-9
GHD Sit-ups
Box Jumps 24/20"
Deadlifts 225/155 | 205/135


Competition
For time (20 cap)
Row 2000m
50 T2B
30 Front Squats 225/155 | 185/135 (from floor)


*Kicker
For time:
Run 800m

Wednesday, May 4, 2016

Hang Squat Clean, C2B, Double-unders

WOD

Barbell & Accessory 
A) Squat Clean & Jerk, 3x3 @ 77% (drop each rep) or
Power Clean + Front Squat + Jerk, 3-3-3
B) Strict Pull-ups, 3x5
C) Mobility, 3x2 mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
Partner WOD / AMRAP 20
5 Burpees
10 Calories Bike
15 Thrusters 45/35


Conditioning 
AMRAP 20
3 Hang Squat Clean, 115/80 | Masters (50+), 95/65
5 Chest-to-Bar
20 Double-unders


Competition
4 RFT
Row 500m (equals 1 rep)
5 Unbroken Hang Squat Clean, 155/105 | Masters (50+), 135/95
15/10 Ring Dips (men - high rings)


*Kicker
AMRAP 3
Burpees


Tuesday, May 3, 2016

Bike, Snatch, Burpees,

WOD

Barbell & Accessory 
A) Front Squats, 5-5-5
B) Box Jumps, 5-5-5 (focus on soft landing, minimal noise)
C) Mobility, 3x2 mins

* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
AMRAP 15
30 Running Single-unders
20 Russian KBS, 55/35 | Masters (50+), 45/25
10 Box Jumps/Step ups, 20"
* Do 3 burpees every minute


Conditioning 
For time
21 Calories Bike
15 Power Snatches, 115/85 | Masters (50+), 95/65
42 Bar Facing Burpees
15 Power Snatches, 115/85 | Masters (50+), 95/65
21 Calories Bike


Competition
For time (15 cap)
100 Burpees
* 3 Squat Cleans every minute on the minute, 155/105 | 135/95


*Kicker
For time:
30 Front Squats, 95/65 | Masters (50+), 75/55




Monday, May 2, 2016

GHDSU, Clean, T2B, Snatch, Hollow Rocks

WOD

Barbell & Accessory 
A) Squat Snatch 3x3@ 77% of 1 RM (drop each rep)
or
Hang Power Snatch + Overhead Squat 3-3-3
B) Super Strict Push-ups, 5x5-10
C) Mobility, 5x2 mins
*D) Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
_________________________________________________________________________

Foundations 
10 RFT (20 cap)
10 Hand Release Push-ups
50 Single-unders


Conditioning 
For time (20 cap)
50 GHD Sit ups
30 Power Clean 95/65 | 75/55
50 T2B
30 Power Snatch 95/65 | 75/55
50 Hollow Rocks


Competition
For time (20 cap)
70 Pistols
50 Cals Bike
30 Overhead Squats 135/95 | 115/80
100' HSW


*Kicker
For time:
30 Front Squats, 95/65 | 75/55