Wednesday, November 30, 2016

KBS, Push ups, Double-unders

WOD

Bar Work & Accessory
A)  Snatch High Pull + Snatch, 5x3 @ 67.5% of 1 RM
B)  Front Squat 3x7 @ 60% of 1 RM
C)  Double or Triple Under Work, 5x10
 _________________________________________________________________

Foundations 
For time /
Row 500m
30 Power Snatches, 75/55 | 65/45#
500 Single Unders
30 Thrusters, 75/55 | 65/45#
50 Burpees


Conditioning 
For time / 20 cap
150 KBS, 55/35 | 45/25#
100 Push-ups
50 Double-unders


Competition 
2 RFT / 20 cap
50 GHDSU
30 Axle Bar Hang Power Cleans, 95/65 | 75/55
15/10 Ring Dips (men - high rings:  muscle up to ring dips) | Masters:  Jumping Matador Dips

                                                                                                                                   
Kicker
Rest 1 minute
-then
2 mins:  Max Burpees


Tuesday, November 29, 2016

Power Clean & Jerk, Power Snatch, Thruster

WOD

Bar Work & Accessory
A)  Clean, 5x3 @ 65%
B)  Back Squat 3x7 @ 70%
C)  Row:  5 x 10 pulls for distance
 _________________________________________________________________

Foundations 
Partner WOD / AMRAP 18
10 Overhead Lunges, 45/25/15
10 KBS 55/35 | 45/25#
10 Cal Row


Conditioning 
AMRAP 3
Power Clean & Jerks, 135/95 | 115/80
-rest 2 min
AMRAP 3
Power Snatch 115/80 | 95/65
-rest 2 min
AMRAP 3
Thruster 95/65 | 75/55


Competition 
For time / AMRAP 18
Row 1500m
Bike 50cal
Run 800m
150 Double-unders
AMRAP Bar Muscle-ups

                                                                                                                                     
Kicker
Rest 1 minute
-then
2 minutes - Bike as far as possible


Monday, November 28, 2016

Double-unders, Power Snatches

WOD

Bar Work & Accessory
A)  12 minutes:  Deadlift 20x1 @ 65% of 1 RM (pull w/ maximal speed and perfect form)
-then
B)  Handstand Hold Attempts, 5x10
C)  Mobility
 _________________________________________________________________

Foundations 
For time / 15 cap
250 Singles
50 Air Squats
30 Burpees
50 Hand Relaese Push-ups
250 Singles


Conditioning - "14.1"
AMRAP 10
30 Double-unders
15 Power Snatches, 75/55 | 65/45#


Competition 
AMRAP 15
5/3 Muscle-ups
10 Squat Snatches 115/75 |  95/65
15 Box Jump Overs 24/20"

                                                                                                                                       
Kicker
Rest 1 minute
-then
For time:  30 Box Jumps, 24/20"

Saturday, November 26, 2016

Air Squats, Power Cleans, Row, Box Jumps, Front Squats, Bike, Burpees, Thrusters, Souble-unders

WOD

Teams of 2

AMRAP 5 - Air Squats
-rest 1 min
AMRAP 5 - Power Cleans 135/95 | 115/80
-rest 1 min
AMRAP 5 - Cals Row
-rest 1 min
AMRAP 5 - Box Jumps
-rest 1 min
AMRAP 5 - Front Squats 135/95 | 115/80
-rest 1 min
AMRAP 5 - Cals Bike
-rest 1 min
AMRAP 5 - Burpees
-rest 1 min
AMRAP 5 - Thrusters - 135/95 | 115/80
-rest 1 min
AMRAP 5 - Double/Single-unders




Friday, November 25, 2016

WBS, Deads, Box Jumps, HPC, Pull ups, S2O, T2B, Power SNatch

Happy Thanksgiving!

Thanksgiving Holiday Class Schedule:
Thursday, Nov. 24th - No classes 
*Friday, Nov. 25th - 10am class only
Saturday, Nov. 26th - 9am class


WOD

Teams of 3

WOD 1 / AMRAP 9 / Rotate EMOM / 2 work
WBS
Deadlifts 135/95 | 115/80

-rest 2 mins

WOD 2 / AMRAP 9 / Rotate EMOM / 2 work
Box Jumps
Hang Power Cleans 135/95 | 115/80

-rest 2 mins

WOD 3 / AMRAP 9 / Rotate EMOM / 2 work
Pull-ups
Shoulder to Overhead 135/95 | 115/80

-rest 2 mins

WOD 4 / AMRAP 9 / Rotate EMOM / 2 work
T2B
Power Snatch 135/95 | 115/80



Thursday, November 24, 2016

Run, Burpees

Happy Thanksgiving!

Thanksgiving Holiday Class Schedule:
Thursday, Nov. 24th - No classes  (see Home WOD options below)
Friday, Nov. 25th - 10am class only
Saturday, Nov. 26th - 9am class

Home WOD:

Foundations:
For time
24 Burpees
Run 1 mile

Conditioning:
For time
12 Burpees
Run 1 mile
24 Burpees
Run 800m
36 Burpees
Run 400m

Competition:
For time
200 Lunges
Run 1 mile
150 Sit-ups
Run 1 mile
100 Push-ups (men - strict)







Wednesday, November 23, 2016

Thrusters, Pull-ups

WOD

Bar Work & Accessory
A) Shoulder Press 1-1-1-1-1
B) Clean High Pull + Clean, 5x3@65% of 1 RM
C) Handstand Hold Attempts, 5x10
 _________________________________________________________________

Foundations 
For time / 15 cap
3 Rounds
300 Singles
15 WBS
10 Burpees


Conditioning - "Fran"
For time / 15 cap
21-15-9
Thrusters, 95/65 | 75/55
Pull-ups


Competition 
For time / 18 clock
3 min - AMcalsAP Bike
-then
50 GHD Sit ups
40 Box Jumps 24/20"
30 Power Snatches, 135/95 | 115/75
-then
3 min - AMRAP Double-unders

*Score = time - calories and double-unders

                                                                                                                                         
Kicker
Rest 1 minute
-then
Max UB WBS

Tuesday, November 22, 2016

Wall Climbs, Pull ups, WBS, Double-unders

WOD

Bar Work & Accessory

A) Overhead Squat 1-1-1-1-1
B) Clean High Pull 5x3 @ same loads as A
C) Handstand Hold Attempts, 5x10
 _________________________________________________________________

Foundations 
For time / 15 cap
30 Cal Bike
20 Burpees
15 Thrusters, 95/65 | 75/55
10 Laps around building
15 Thrusters, 95/65 | 75/55
20 Burpees
30 Cal Row


Conditioning 
AMRAP 15
3 Wall Climbs
5 Pull-ups
7 WBS
30 Double-unders


Competition 
AMRAP 12
20' HSW
10 UB Hang Squat Cleans 135/95 | 115/80

                                                                                                                                           
Kicker
Rest 1 minute
-then
30 Box Jumps for time, 24/20"

Monday, November 21, 2016

Deads, WBS, Row, HSPU

WOD

Bar Work & Accessory

A) Snatch High Pull + Snatch (any), 5x3@65% of 1 RM
B) Back Squat 5x3@70%
C) Strict Push-ups, 5x5-10
 _________________________________________________________________

Foundations 
Partner WOD / 1 works / AMRAP 15
100 cals Bike
60 Burpees
AMRAP KBS, 55/35 | 45/25


Conditioning 
AMRAP 12
5 Hang Squat Cleans, 95/65 | 75/55
10 T2B
15 Hand Release Push-ups


Competition - "16.4"
For time / 13 cap
55 Deadlifts 225/155 | 185/125
55 WBS
55 Calorie Row
55 HSPU | Masters:  Push Press 95/65


Kicker
Rest 1 minute
-then
For time:
21 Thrusters 95/65 | 75/55


Friday, November 18, 2016

Deads, HR Push ups, Row, Power Cleans, Pull ups, Double-unders, Front Squats, Burpees, Bike, S2O, Box Jumps, Air Squats, Burpees

WOD

Teams of 3

WOD1 / AMRAP 9 / 1 works
15 Deadlifts 135/95/65
20 Hand-Release Push ups
25 Cal Row

WOD2 / AMRAP 9 / 1 works
15 Power Cleans 135/95/65
20 Pull-ups
25 Double-unders / 270 Singles

WOD3 / AMRAP 9 / 1 works
15 Front Squats 135/95/65
20 Burpees
25 Cal Bike

WOD4 / AMRAP 9 / 1 works
15 Shoulder to Overhead 135/95/65
20 Box Jumps, 20"
25 Air Squats

*Resting partners can accumulate burpees; subtract total burpees from score/time


Back Squat, Run

WOD

Bar Work & Accessory

A) Shoulder Press, 1x2 @ 95% of 1 RM
B) Front Squat, 5-4-3-2-1 (work to a heavy set)
C) GHD Raise, 5x5-10
 _________________________________________________________________

Foundations 
5 RFT / 20 cap
Run 200m
6 Burpees
10 Deadlifts, 135/95 | 115/80


Conditioning 
For time / 20 cap
100 Back Squats, 135/95 | 115/80
Run 800m


Competition 
AMRAP 20
1 Snatch, 155/105 | 135/80
1 Clean & Jerk 225/135 | 185/105


Kicker
Rest 1 minute
-then
For time:  30 cals Bike


Thursday, November 17, 2016

Bike, WBS, Push ups

WOD

Bar Work & Accessory

A) Overhead Squat, 1x2 @ 95% of 1 RM
B) Snatch Dead lift, 5x3 @ same as A
C) Double or Triple-unders, 5x10
 _________________________________________________________________

Foundations 
For time / 20 cap
Row 500m
50 KBS 55/35 | 45/25
15 Burpees
40 Goblet Squats 55/35 | 45/25
15 Burpees
30 KB Squat Clean Thruster 55/35 | 45/25
Row 500m


Conditioning 
Partner WOD / 20 cap
Bike 100 cals
150 WBS
100 Hand Release Push-ups


Competition 
3 RFT
3 Sled Push, 4/2 | 3/1
5 Bar Muscle-ups
7 Hang Squat Cleans 155/105 |  135/85


Kicker
Rest 1 minute
-then
For time:  300 Singles or 100 Double-unders



Wednesday, November 16, 2016

SHDSU, Row, WBS, DU, Pull ups

WOD

Bar Work & Accessory

A) Hang Squat Clean + Front Squat + Thruster, 1-1-1-1-1
B) Seated Box Jump, 5-5-5-5-5
 _________________________________________________________________

Foundations 
For time / 15 cap
10 Burpees
30 Power Cleans
10 Burpees
50 Step Ups
10 Burpees
30 Front Squats
10 Burpees
50 Reverse Hypers
10 Burpees
30 Shoulder to Overhead
10 Burpees
75/55/35#


Conditioning 
AMRAP 12
50 GHD Sit ups
50 KBS 70/45 | 55/35
50 WBS
50 Double-unders
50 Pull-ups


Competition
For time / 17 cap
Row 2K
50 Pistols
30 Hang Cleans 205/115 | 155/95






Tuesday, November 15, 2016

Squat Clean, Bike, Burpees

WOD

Bar Work & Accessory

A) Snatch High Pull + Snatch, 5x3 @ 62.5% of 1 RM
B) Back Squat, 5x3 @ 70% 
C) Strict Push-ups, 5x5-10
 _________________________________________________________________

Foundations 
5 RFT / 18 cap
100 Single-unders
20 KBS 55/35 | 45/25
6 Burpees


Conditioning 
For time / 15 cap
21-15-9
Squat Clean, 115/80 | 95/65
Bike for Calories
Burpees


Competition - "16.3"
AMRAP 7
10 Power Snatches 75/55
3 Bar Muscle-ups


Kicker
Rest 1 minute
-then
Row 500m for time


Monday, November 14, 2016

Bike, Double-unders, Front Squats

WOD

Bar Work & Accessory
20 cap:
A) 20 Deadlifts at 60% of 1 RM 
B) 50 Strict Reverse Grip Pull-ups
 _________________________________________________________________

Foundations 
AMRAP 10
50 Air Squats
40 Sit-ups
30 Power Cleans 95/65 | 75/55
20 Push Press 95/65 | 75/55
10 Thrusters 95/65 | 75/55


Conditioning 
For time / 12 cap
50 cals Bike
150 Double-unders
30 Front Squats, 115/75 | 95/65


Competition 
For time / 15 cap
21 Power Clean & Jerks, 135/95 | 115/75
21 T2B
21 Power Snatch, 135/95 | 115/75
21 HSPU
21 Thruster, 135/95 | 115/75
21 Pull-up


Kicker
Rest 1 minute
-then
For time:  30 Burpees

Saturday, November 12, 2016

Bike, Row, Jump Rope, C&J, Snatch, Thrusters, Pull-ups, KBS, Sit ups

WOD

Teams of 3

WOD 1
P1 - Tabata Bike
P2 - Tabata Row
P3 - Tabata Double-unders

*Each person completes each exercise / score = total reps converted to minutes/seconds (1 rep = 1 second)

-rest 2 mins

WOD 2
P1 - 30 Clean & Jerk
P2 - 30 Power Snatch
P3 - 30 Thrusters
95/65 | 75/55

*Each person completes each exercise / score = total time

-rest 2 mins

WOD 3
P1 - Fran
P2 - Jackie
P3 - Annie

*Each person chooses one benchmark workout / score = total time





Friday, November 11, 2016

Pull-ups, WBS, Double-unders

WOD

Bar Work & Accessory
A) Snatch, 3@60%, 3@65%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%
B) Clean & Jerk, 3@60%, 3@65%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%
 _________________________________________________________________

Foundations 
AMRAP 15
9 Burpees
15 Sit ups
21 Goblet Squat, 55/35 | 45/25# KB


Conditioning 
AMRAP 12
10 UB Pull-ups
15 UB WBS
20 UB Double-unders


Competition 
20 minute Clock
Bear Complex
AMRAP UB @ 50% (1 pt each rep)
AMRAP UB @ 60% (2 pt each rep)
AMRAP UB @ 70% (3 pt each rep)
AMRAP UB @ 80% (4 pt each rep)
AMRAP UB @ 90% (5 pt each rep)
* score = total reps


Kicker
Rest 1 minute
-then
For time:  Run 800m




Thursday, November 10, 2016

Row, WBS

WOD

Bar Work & Accessory
A) Shoulder Press 1x3 @ 92.5% of 1 RM
B) Back Squat 5x4 @ 80% of 1 RM
 __________________________________________________________

Foundations 
For time / 15 cap
50 Sit-ups
30 Burpees
10 Laps around building
30 Thrusters 75/55 | 65/45#
50 Reverse Hypers


Conditioning 
AMRAP / 14 minute clock
Buy in:  Row 500m
AMRAP UB WBS, 20/14/10
Repeat until 14 mins

*Score = total WBS


Competition 
EMOMFALAP / 20 cap
2/1 Ring Muscle-up
1 Bear Complex, 155/105 | 135/95


Kicker
Rest 1 minute
-then
AMRAP :90 - Burpees



Tuesday, November 8, 2016

Run, Deads, HPC, F. Squats, S2O, Thrusters, OHS, Snatch

WOD

Bar Work & Accessory
A) Overhead Squat, 1x3 @ 92.5%
B) Snatch Deadlift, 5x3 @ same weight as A
C) Handstand Hold Attempts, 5x5-10
 __________________________________________________________

Foundations 
2 RFT / 15 cap
250 Single-unders
Run 200m
Row 150m
100 Lunges
50 Air Squats

Conditioning 
For time / 20 cap
Run 200m - 50 Deadlifts, 95/65 | 75/55
Run 400m - 40 Hang Power Cleans, 95/65 | 75/55
Run 600m - 30 Front Squats, 95/65 | 75/55
Run 400m - 20 Shoulder to Overhead, 95/65 | 75/55
Run 200m - 10 Thrusters, 10 Overhead Squats, 10 Squat Snatches, 95/65 | 75/55


Competition 
AMRAP 5 - 50 UB Double-unders (1 UB set of 50 = 1 rep)
AMRAP 4 - 30 UB KBS 70/45 | 55/35 (1 UB set of 30 = 1 rep)
AMRAP 3 - 10 UB Thrusters, 135/95 | 115/75 (1 UB set of 10 = 1 rep)
AMRAP 2 - 7 UB Hang Power Cleans, 135/95 | 115/75 (1 UB set of 7 = 1 rep)
AMRAP 1 - 5 UB C2B Pull-ups, (1 UB set of 5 = 1 rep)


Kicker
Rest 1 minute
-then
AMRAP 90 seconds:  KBS, 55/35 | 45/25#


"16.2" - T2B, Double-unders, Squat Cleans

WOD

Bar Work & Accessory
A) Push Jerk + Split Jerk, 1-1-1-1-1
B) Clean High Pull + Squat Clean, 5x3 @ 60% of 1 RM
C) Double or Triple-under work
 __________________________________________________________

Foundations 
Partner WOD / Both work
PA - Tabata Bike
PB -Tabata Burpees
-then switch (total of 16 rounds of tabata)
*Score = total cals + Burpees


Conditioning - "16.2"
4 min clock
25 T2B
50 Double-unders
15 Squat Cleans 135/95

Add 4 mins, then...

25 T2B
50 Double-unders
13 Squat Cleans 185/115

Add 4 mins, then...

25 T2B
50 Double-unders
11 Squat Cleans 225/145

Add 4 mins, then...

25 T2B
50 Double-unders
9 Squat Cleans 275/175

*Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round.


Competition - "Nasty Girls 2"
3 RFT
50 Alt Pistols
7 Ring Muscle-ups
10 Hang Power Cleans 175/115


Kicker
Rest 1 minute
-then
90 seconds - Row as far as possible


Monday, November 7, 2016

WBS, Double-unders, Burpees, Clean & Jerks

WOD

Bar Work & Accessory
A) Front Squat, 5-5-5-5-5, 4 fast & 1 w/ 5sec pause at rock bottom
B) Snatch High Pull + Snatch, 5x3 @ 60% of 1 RM
C) Reverse Grip Strict Pull-ups, 5x5-10
 __________________________________________________________

Foundations 
5 RFT / 15 cap
Row 250m
10 Hand Release Push-ups
15 KBS, 55/35 | 45/25


Conditioning
15 Minute Clock
50 WBS
50 Double-unders
50 Burpees
AMRAP, Clean & Jerks 135/95 | 115/80


Competition 
AMRAP 15
5 Squat Cleans, 185/135 | 155/105
20 GHD Sit ups
20' HSW


Kicker
Rest 1 minute
-then
AMRAP 90 seconds:  Burpees

Saturday, November 5, 2016

Teams of 3: Row, WBS, Clean & Jerk, Burpees

WOD

Teams of 3

WOD 1
For time / Row 3000m / each person completes 1000m


WOD 2 - "Karen"
For time / 150 WBS / each person completes 50 reps
20/14/10


WOD 3 - "Triple Grace"
For time / 90 Clean & Jerks / each person completes 30 reps
135/95 | 115/75


WOD 4
For time / 90 Burpees / each person completes 30 reps

Friday, November 4, 2016

Pull-ups, Row, OHS, Box Jumps

WOD

Bar Work & Accessory
A) Clean & Jerk, 1-1-1-1-1
B)  Snatch, 1-1-1-1-1
 __________________________________________________________

Foundations 
For time / 15 cap
15 Burpees
30 OH Lunges, 45/25/15
45 Hollow Rocks
60 KBS, 55/35 | 45/25
45 Hollow Rocks
30 OH Lunges
15 Burpees


Conditioning
AMRAP 15
25 Pull-ups
50 cal Row
100 Overhead Squats, 45/35
50 Box Jumps, 24/20"
25 Pull-ups


Competition 
10 RFT / 20 cap
3 Muscle-ups, any
5 Bench Press, Body-weight
7 Axle Bar Hang Squat Clean, 95/65 | 75/55


Kicker
Rest 1 minute
-then
For time:  30 WBS


Thursday, November 3, 2016

Row, Thrusters

WOD

Bar Work & Accessory
A) Shoulder Press, 1x5 @ 90% of 1 RM
B) Power Clean 3x5 @ same as A
C) Double or Triple Under Work, 5x10
 __________________________________________________________

Foundations 
AMRAP 5 - WBS
AMRAP 4 - Single-unders
AMRAP 3 - Burpees
AMRAP 2 - KBS 55/35 | 45/25
AMRAP 1 - Pull-ups


Conditioning - "15.5"
27-21-15-9 for time:
Row for calories
Thrusters 95/65 | 65/45


Competition 
For time / 26 cap
Run 1600m
50 Front Squats, 135/95 | 115/75
150 DU's
50 GHDSU
150 DU's
50 Power Cleans, 135/95 | 115/75



Kicker
Rest 1 minute
-then
For time:  100 Double-unders or 300 Singles

Wednesday, November 2, 2016

T2B, Front Squats, Burpees

WOD

Bar Work & Accessory
A) Deadlift, 5@70%, 4@75%, 3@80%, 2@85%, 1@90%
B) Seated Box Jumps, 5-5-5-5-5
C) Handstand Hold Attempts, 5x5-10
 __________________________________________________________

Foundations 
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Burpees
Hang Squat Cleans, 95/65 | 75/55


Conditioning
3 RFT / 15 cap
21 T2B
15 Front Squats 95/65 | 75/55
9 Burpees


Competition 
3 RFT / 15 cap
Run 400m
21 T2B
7 Deads 365/205 | 275/185


Kicker
Rest 1 minute
-then
Run 800m for time

Tuesday, November 1, 2016

RUn, Squat Clean Thruster, Burpees, Double-unders

WOD

Bar Work & Accessory
A) Overhead Squat 1x5 @ 90% of 1 RM
B) Snatch High Pull, 3-3-3 @ same weight as A
C) Strict reverse grip pull-ups, 3x5-10
 __________________________________________________________

Foundations 
Partner WOD / AMRAP 20
5 Burpees
10 Tire Jumps
15 KBS, 55/35 | 45/25#


Conditioning
For time / 20 cap
Run 800m
-then 5 Rounds of:
5 Squat Clean Thruster, 115/75 | 95/65
7 Lateral Burpees over bar
- then
50 Double-unders


Competition 
For time / 20 cap
50 cal Row
7/5 Bar Muscle-ups | Masters: Jumping or banded C2B and Dips
30 GHD Sit ups
100 KBS, 55/35 | 45/25
30 GHD Sit ups
7/5 Bar Muscle-ups | Masters: Jumping or banded C2B and Dips
50 cal Bike


Kicker
Rest 1 minute
-then
AMRAP 1 -   Bike for calories