Saturday, December 31, 2016

Row, Burpees, Hang Cleans, WBS, Snatch, Deads, HSPU, T2B, S2O

WOD / Teams of 4


WOD #1 - 10 cap / Each athlete performs as a relay
20 calorie row
25 burpees
30 hang cleans 135/95/65

-rest/reset

WOD #2 - 10 cap / For time, with one team member completing each postion
Karen - 150 WBS
Renee - 30 Thrusters, 135/95/65
Diane - 21-15-9 Deadlifts 225/155 | 185/135, HSPU
Randy - 75 Power Snatches, 75/55/35

*When you finish, tag in & help team mates who are still working

-rest/reset

WOD #3 - For time / 10 cap
150 T2B/ Knee-ups, while 2 are holding barbells overhead, 135/95/65
*only 1 athlete can be doing T2B/ Knee-ups at a time
2 team members:  150 Shoulder to Overhead, 135/95/65, while 2 teammates hang from the pull up bar

*Score = time + unfinished reps

Friday, December 30, 2016

Double-unders, WBS

WOD

Bar Work 
A) Snatch (any) 3x3 @ 75%
B) Clean & Jerk (any) 3x3 @ 75%
C) Back Squat 3x5 @ 75%

__________________________________________________________________

Foundations
Partner WOD / 1 works / 15 cap
100 Air Squats
50 Deads
100 Push-ups
40 Power Cleans
100 Sit-ups
30 Front Squats
100 Lunges
20 Shoulder to Overhead
*95/65 | 75/55#


Conditioning
5 RFT / 15 cap
30 Double-unders
20 WBS 55/35 | 45/25


Competition
For time / 15 cap
10 Muscle-ups (ring or bar)
150 Double unders
30 Snatches (any) 135/95 | 115/80
150 Double-unders
10 Muscle-ups (ring or bar)


                                                         
*Kicker
Rest 1 minute
-then
Max Burpees in 1 minute


**Chaser
Rest 1 minute
-then
For time:  30 Hang Squat Cleans 95/65 | 75/55


Thursday, December 29, 2016

Front Rack Lunges, Burpees

WOD

Bar Work 
Jerks (any), 3@60%, 3@65%, 3@70%, 3@75%, 3@80%

__________________________________________________________________

Foundations
For time / 15 cap
50 Lunges
-then
3 Rounds
20 Deadlifts, 95/65 | 75/55
15 Hang Power Cleans, 95/65 | 75/55
10 Front Squats, 95/65 | 75/55
-then
50 Sit ups


Conditioning
AMRAP 12
20 Front Rack Lunges 95/65 | 75/55
10 Bar Facing Burpees


Competition
5 RFT / 15 cap
20 Strict Push ups
15 T2B
10 Hang Squat Cleans 135/95 | 115/80

                                                           
*Kicker
Rest 1 minute
-then
Row as far as possible in 2 mins


**Chaser
Rest 1 minute
-then
Max UB WBS


Wednesday, December 28, 2016

Row, Squats, Sit ups, Push ups, Pull ups

WOD

Bar Work 
A) Hang Clean, 3@60%, 3@65%, 3@70%, 3@75%, 3@80%
B) Split Jerk, 3@60%, 3@65%, 3@70%, 3@75%, 3@80%
C) Front Squat, 3@60, 3@65%, 3@70%, 3@75%, 3@80%

__________________________________________________________________

Foundations
5 Rounds / 3 minute clock
Run 200m
AMRAP Power Snatch 75/55 | 65/45
-rest 1 minute

Conditioning
3 RFT / 18 cap
50 Double-unders
40 Air Squats
30 Sit ups
20 HR Push-up
10 Pull ups

Competition
For time:
30 Clean & Jerks 185/135 | 155/105
Row 1000m
150' HSW

                                                                     
*Kicker
Rest 1 minute
-then
Bike 20 Cals for time


**Chaser
Rest 1 minute
-then
21 Thrusters, 95/65 | 75/55#





Tuesday, December 27, 2016

WBS, HPC, T2B

WOD

Bar Work 
AMRAP 12:  Deadlifts @ 85% of 1 RM

__________________________________________________________________

Foundations
5 Rounds / 3 minute clock
20 Overhead Lunges 25/15/10# plate
15 KBS 55/35 | 45/25#
AMRAP Burpees
-rest 1 minute


Conditioning
AMRAP 15
15 WBS
10 Hang Power Cleans 95/65
5 T2B


Competition
10 RFT
10 cals Bike
5 HSPU
3/2 Muscle-up

                                                                       
*Kicker
Rest 1 minute
-then
For time:  30 Box Jump Overs


**Chaser
Rest 1 minute
-then
Max UB KBS, 55/35 | 45/25#

Monday, December 26, 2016

Run, Snatch, OHS

WOD

Bar Work 
A) Snatch High Pull + Hang Snatch, 3-3-3-3-3
B) Back Squat 5@75%, 5@80%, 5@85%

__________________________________________________________________

Foundations
3 RFT / 15 cap
250 Single
30 Air Squats
15 Push Press, 75/55 | 65/45


Conditioning
For time / 15 cap
Run 800m
10 Squat Snatch 95/65 | 75/55
Run 600m
20 Hang Power Snatch 95/65 | 75/55
Run 400m
30 OHS 95/65 | 75/55


Competition
For time / 15 cap
Row 1000m
50 WBS, Highest bolt
10 Hang Squat Cleans 185/135 | 155/105#
50 C2B
Row 1000m

                                                                         
*Kicker
Rest 1 minute
-then
21 Burpees for time


**Chaser
Rest 1 minute
-then
21 Power Cleans for time, 135/95 | 115/80



Saturday, December 24, 2016

Burpees, Run

Gym Closed 24th & 25th

Home WOD

Foundations
5 Rounds
20 Lunges
10 Push ups
5 Burpees

Conditioning
50 Burpees
Run 1 mile
50 Burpees

Competition
10 Rounds
5 HSPU (men - strict)
10 Pistols
Run 400m

Friday, December 23, 2016

Teams of 3: Row, KBS, SDHP, C&J, WBS


NOTE:  No 4pm Open Gym or 5:30pm Class on Dec 23rd

Bar Work 

Snatch - 3x3 @ 72.5%

Clean & Jerk - 3x3 @ 72.5%
__________________________________________________________________

Foundations
AMRAP 20 / Teams of 3 - 1 works, 1 holds plank, 1 rests
Row 250m
21 KBS 55/35/25
12 KB Summo Deadlift High-pull, 55/35/25

Conditioning
For time / 20 cap
5 Sled Push 4/2 | 3/1
50 Double-unders
21 Pull-ups, 21 Thrusters 95/65 | 75/55
15 Pull-ups, 15 Thrusters
9 Pull-ups, 9 Thrusters
50 Double-unders
5 Sled Push

Competition
AMRAP 20
15 UB WBS
10 UB T2B
5 UB Hang Power Cleans, 155/105 | 135/95

                                                                           
*Kicker
Rest 1 minute
-then
2 minutes:  Row as far as possible


**Chaser
Rest 1 minute
-then
2 minutes:  Bike - max cals

Thursday, December 22, 2016

Bike, C&J, Power Snatch, Thrusters


Bar Work 

Front Squat - 5@50%, 4@60%, 3@70%, 2@80%, 1@90%
__________________________________________________________________

Foundations 
For time / 15 cap
25 Burpees
25 WBS
Row 500m
25 WBS
25 Burpees

Conditioning 
3 RFT / 15 cap
Bike 20/15 cals
12 Clean & Jerk
9 Power Snatch
6 Thrusters
*115/80 | 95/65#

Competition 
AMRAP 12
50 Strict Lateral Burpees over Bar
30 Stationary OH Lunges 95/65 | 75/55#
10/7 Muscle-ups
 
                                                                                  
*Kicker
Rest 1 minute
-then
For time:  100 Air Squats


**Chaser
Rest 1 minute
-then
For time:  30 Power Snatches 95/65 | 75/55


Wednesday, December 21, 2016

Squats, Push ups, Rev Grip Pull-ups


Bar Work 

EMOM x 10 - Hang Power Clean + Front Squat + Push Jerk
__________________________________________________________________

Foundations 
Partner WOD /10 RFT / 20 cap
5 Burpees
7 Box Jumps, 20'
9 Thrusters 45/35


Conditioning 
For time / 15 cap
150 Air Squats
100 Push-ups (men - strict)
50 Reverse Grip Pull-ups


Competition 
5 RFT / 15 cap
3 UB Thrusters, 155/105 | 135/95
6 Front Rack Lunges, 155/105 | 135/95
9 HPC, 155/105 | 135/95
12 T2B

                                                                                       
*Kicker
Rest 1 minute
-then
For time:  300 Singles or 100 Doubles


**Chaser
Rest 1 minute
-then
For time:  21 Thrusters, 135/95 | 115/75

Tuesday, December 20, 2016

GHDSU, Clean, T2B, Snatch, Sit up, Thruster


Bar Work 

Deadlift - 20x1 @ 80% of 1 RM / Max Speed, Perfect Form, Reset each rep
__________________________________________________________________

Foundations 
AMRAP 15
100 Reverse Single-unders
80 Lunges
60 Sit ups
40 KBS 55/35 | 45/25#
20 Burpees


Conditioning 
3 RFT / 18 cap
Row 750m
30 Front Rack Lunges 95/65 | 75/55


Competition 
AMRAP 15
10 Bench Press
8 Front Squats
6 Power Cleans
4 Push Jerks
2 Thrusters
225/135 | 185/105


                                                                                         
*Kicker
Rest 1 minute
-then
Bike 10 calories for time


**Chaser
Rest 1 minute
-then
Max UB WBS


Monday, December 19, 2016

GHD Sit ups, Squat Cleans


Bar Work 

EMOM x 10 - Hang Power Snatch + Over Head Squat + Snatch Balance
__________________________________________________________________

Foundations 
For time / 15 cap
21 Burpees
Row 1000m
15 Burpees
500 Single-unders
9 Burpees


Conditioning 
For time / 12 cap
21-15-9
GHD Sit ups
Squat Cleans 135/95 | 115/80


Competition 
For time / 15 cap
30 Burpees
40' HSW
7 Power Clean & Jerk 135/95 | 115/80
7 Power Snatch 135/95 | 115/80
7 Thrusters 135/95 | 115/80
10 Muscle-ups (any)
7 Power Clean & Jerk 135/95 | 115/80
7 Power Snatch 135/95 | 115/80
7 Thrusters 135/95 | 115/80
40' HSW
30 Burpees

                                                                                           
*Kicker
Rest 1 minute
-then
AMRAP 2 - Burpees


**Chaser
Rest 1 minute
-then
30 Hang Power Cleans, 135/95 | 115/80



                                                                                       

Saturday, December 17, 2016

Sat: WBS, HPC, Box Jump, Push Press, Row

WOD

Teams of 4 / Move to each exercise after 1 minute /

5 Rounds
1 min WBS
1 min Hang Power Cleans, 135/95 | 115/80
1 min Box Jump, 20"
1 min Push Press 75/55 | 55/35#
1 min Row for cals
-rest 1 min b/w rounds










Friday, December 16, 2016

Burpees, KB Squat Clean Thruster

WOD

Bar Work 

Turkish Get-up 1-1-1-1-1
__________________________________________________________________

Foundations 
3 RFT / 20 cap
150 Single-unders
50 Deads (1st Rd), Hang Power Cleans (2nd Rd), Front Squat (3rd Rd) - 95/65 | 75/55
30 Hollow Rocks


Conditioning 
For time / 20 cap
Opposing Ladder
10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 KB Squat Clean Thruster 70/55/35


Competition 
5 RFT / 20 cap
20 Cals Bike
10 Thrusters 135/95 | 115/80

                                                                                             
*Kicker
Rest 1 minute
-then
AMRAP 2
WBS, 20/14/10

**Chaser
Rest 1 minute
-then
Row as far as possible in 2 minutes


Thursday, December 15, 2016

Burpees, Double-unders

WOD

Bar Work 

EMOM x 10 - Hang Power Snatch + Hang Squat Snatch, work to a heavy set
__________________________________________________________________

Foundations 
40-30-20-10 for time / 15 cap
Air Squats
Sit-ups
Strict Shoulder Press 45/35/15


Conditioning 
EMOM x 15
10 Air Squats
AMRAP Double-unders
*Score = total DU's


Competition 
For Time / 12 cap
30 Hang Squat Cleans, 135/95 | 115/80
45 Strict Burpees (touch chin but not quads)
60 Front Rack Lunge, 135/95 | 115/80

                                                                                                 
*Kicker
Rest 1 minute
-then
AMRAP 3
30 Box Jumps, 24/20"
15 Burpees






Wednesday, December 14, 2016

KBS, T2B, Burpee Box Jump

WOD

Bar Work 

Back Squat - 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, max speed on stand up, perfect form, rock bottom
__________________________________________________________________

Foundations 
Partner WOD / 20 cap
50 Hand Release Push-ups
50 cal Row
500 Singles
50 cal Row
50 Hand Release Push ups


Conditioning 
AMRAP 15
15 KBS 55/35 | 45/25
10 T2B
5 Burpee Box Jumps, 24/20


Competition 
For Time / 20 cap
42 cal Bike - 21 Thrusters 95/65
36 cal Bike - 18 Thrusters 115/85
30 cal Bike - 15 Thrusters 135/95
24 cal Bike - 12 Thrusters 155/105
18 cal Bike - 9 Thrusters 185/135

                                                                                                   
*Kicker
Rest 1 minute
-then
1 minute - Max calories Bike


**Chaser
rest 1 minute
-then
For time:  30 Power Cleans 135/95 | 115/80


Tuesday, December 13, 2016

Row, Double-unders, WBS

WOD

Bar Work 
Deadlift 20x1 @ 75% - max speed, perfect form, release bar each rep and reset
__________________________________________________________________

Foundations 
For time / 12 cap
Row 500m
50 Air Squats
40 Box Jumps, 20"
30 Hang Squat Cleans, 75/55 | 65/45
20 Burpees
10 Atomic Sit-ups, 45/25/15


Conditioning 
For time / 12 cap
Bike 30 cals
100 Double-unders
90 WBS


Competition 
10 RFT
Bike 10 calories
20' HSW
1 Squat Clean 225/135 | 185/105

                                                                                                     
*Kicker
Rest 1 minute
-then
For time:  30 Burpees


**Chaser
rest 1 minute
-then
For time:  30 Hang Power Cleans 135/95 | 115/75

Monday, December 12, 2016

Naughty or Nice Fundraiser: Deadlift, Thruster, Burpee

WOD

Bar Work 
EMOM x 10:  Hang Power Clean + Hang Squat Clean Thruster, work to a heavy set

 _________________________________________________________________

Foundations - "Nice"
AMRAP 7
7 Deadlifts 75/55
7 Thrusters 75/55
7 Burpee over bar


Conditioning - "Naughty"
AMRAP 7
7 Deadlifts 115/75
7 Thrusters 115/75
7 Burpees over bar


Competition 
For time /
30 Box Jumps, 30/24/20
30 C2B
30 KBS 70/55/35
30 Front Squats 135/95 | 115/75
30 T2B
30 Push Press 135/95 | 115/75
30 Power Cleans 135/95 | 115/75
30 WBS 30/20/14
30 Bar Facing Burpees
30 Triple-unders

                                                                                                           
Kicker
Rest 1 minute
-then
For time:  Row 21 calories



Chaser
-then, rest 1 minute
For time:  21 Thrusters 135/95 | 115/75

Saturday, December 10, 2016

12 Days of Christmas 2

WOD

Teams of 2 / AMRAP 30

"12 Days of Christmas 2"

1 Run 100m
2 Box Jumps, 20'
3 Power Snatch, 135/95/65
4 Overhead Squat 135/95/65
5 Burpees
6 Deadlift 135/95/65
Hang Power Clean 135/95/65
8 KBS 70/55/35
9 Pull ups
10 WBS 20/14/10
11 T2B / Knee ups
12 Bear Complex 135/95/65





Friday, December 9, 2016

Pull ups, Box Jumps, Squat Clean Thruster

WOD

Bar Work & Accessory
A) Back Squat, quickly work to heavy set / men start at 135 & women start at 95 / men add 20# each set & women add 10# / work in teams of 3, working athlete stays under bar while other 2 add weight 
B) Seated Box Jumps, 5-5-5-5-5
C) Strict Push-ups, 5x5-10 (touch chin but not quads)
 _________________________________________________________________

Foundations 
5 RFT / 3 minute clock
100 Single-unders
10 Burpees
AMRAP Hang Power Snatch, 75/55 | 65/45#
-rest 1 minute
*Score = total Hang Power Snatch


Conditioning 
3 RFT / 18 cap
10 Squat Clean Thrusters, 95/65 | 75/55
15 Burpee Pull-ups
20 Box Jump Overs 24/20


Competition 
For time / 12 cap
Max UB WBS
-rest as needed then, on the minute...
50 Power Cleans, 155/105 | 135/85

*Score = time to do power cleans - total WBS (each rep = 1 second)

                                                                                                             
Kicker
Rest 1 minute
-then
2 mins:  Row as far as possible





Thursday, December 8, 2016

Lunges, Run, T2B

WOD

Bar Work & Accessory
A) Push Press + Push Jerk + Split Jerk, 1-1-1-1-1
B) Front Squat, 5x5 @ same loads as A
 _________________________________________________________________

Foundations 
For time / 15 cap
Hang Squat Clean 95/65 | 75/55
1-2-3-4-5-6-7-8-9-10
Single-unders
100-90-80-70-60-50-40-30-20-10

Conditioning 
3 RFT / 20 cap
50 Stationary Lunges, 75/55/35 (Rd 1: Back Rack, Rd 2: Front Rack, Rd 3: OH)
Run 400m
15 T2B

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 70/55/35
7 Pull-ups

                                                                                                               
Kicker
Rest 1 minute
-then
Max UB KBS, 55/35 | 45/25

Wednesday, December 7, 2016

DU's, Front Squats, Push ups

Bar Work & Accessory
A) Clean High Pull + Clean, 5x3 @ 70%
B) Bar Muscle-ups, 5x3
C) Handstand Hold Attempts, 5x10
 _________________________________________________________________

Foundations 
Partner WOD / AMRAP 17
21 WBS 14/10/6
15 Cal Row
9 Burpee Box Jumps, 20'


Conditioning 
AMRAP 15
150 Double-unders
100 Front Squats 65/45 | 55/35
50 Push-ups (men - strict: touch chin, no quads)


Competition 
5 Rounds / 3 min Clock
21 GHDSU
9 HSPU
AMRAP Hang Squat Cleans 155/105 | 135/95
-rest 1 min

                                                                                                                   
Kicker
Rest 1 minute
-then
AMRAP 2:  Bike for calories


Tuesday, December 6, 2016

Bike, Double unders, WBS, Pull-ups

Bar Work & Accessory
A) Deadlifts 20x1 @ 70% of 1RM (pull w/ max speed & perfect form)
B) Double or Triple Under Work, 5x10 attempts
C) Mobility
 _________________________________________________________________

Foundations 
For time / 15 cap
50 Air Squats
40 Box Jumps, 20'
30 KBS 55/35 | 45/25
20 Burpees
10 Bear Complex, 95/65 | 75/55
20 Burpees
30 KBS 55/35 | 45/25
40 Box Jumps, 20'
50 Air Squats


Conditioning 
AMRAP
Tabata Bike
-rest 1 minute
3 mins - Double-unders
-rest 1 minute
3 mins - WBS 20/14/10#
-rest 1 minute
3 mins - Pull-ups


Competition 
9 Rounds
1:40on / :40 off
Rest 2 mins after round 5
Record meters for each round
Choose "Select Workout" then "Custom List" the "v1:40/20 r...9"

                                                                                                                     
Kicker
Rest 1 minute
-then
For time:  AMRAP Unbroken WBS

Monday, December 5, 2016

Power Clenas, T2B

WOD

Bar Work & Accessory
A) Snatch High Pull + Snatch, 5x3@70%
B) Back Squat 7@70%, 5@75%, 3@80%
C) Push-ups (strict as possible), 5x5-15
 _________________________________________________________________

Foundations 
10 RFT / 15 cap
100 Singles
15 KBS 55/35 | 45/25
5 Burpees

Conditioning 
For time / 15 cap
30 Power Cleans 135/95 | 115/80
30 T2B
20 Power Cleans 155/105 | 135/95
20 T2B
10 Power Cleans 175/115 | 155/105
10 T2B

Competition 
For time / 18 cap
100/70 Strict Push ups (touch chin, no quads, full lock out)
5/3 Muscle-ups
75 GHD Sit ups
5/3 Muscle-ups
50 Atomic WBS
5/3 Muscle-ups

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



Saturday, December 3, 2016

C & J, Bar Muscle-ups, Box Jumps, Snatch, Burpees, Press, Knee ups, Squats, WBS, PUll ups, Push ups, Front Squats

WOD

Teams of 2

"12 Days of Christmas"

Scaled
1 Clean & Jerk 135/95/65
2 Jumping Bar Muscle-up
3 Box Jumps 20"
4 Hang Squat Snatch 75/55/35
5 Bar Facing Burpees
6 Strict Press 75/55/35
7 Knee ups
8 Air Squats
9 WBS
10 Banded Pull-ups
11 Hand Release Push-ups
12 Front Squats 135/95/65


RX'd
1 Clean & Jerk 225/135
2 Muscle-ups
3 Box Jumps 36/30"
4 Hang Squat Snatch 95/65
5 Bar Facing Burpees
6 Strict Press 95/65
7 T2B
8 Pistols
9 WBS
10 Pull-ups
11 HSPU
12 Front Squats 225/135




Friday, December 2, 2016

WBS, Row

WOD

Bar Work & Accessory
A) 15 RM Overhead Squat
B) Seated Box Jumps, 5-5-5-5-5
C) Strict Reverse Grip Pull-ups, 5x5-10
 _________________________________________________________________

Foundations 
3 RFT / 15 cap
200m Overhead carry, 45/25/15
10 Burpees to Plate
5 Atomic Sit-ups
-then

Conditioning 
For time / 15 cap
Opposing Ladder of:
40-30-20-10 Wall Ball Shots
10-20-30-40 Row for Calories


Competition 
AMRAP 20
UB sets of Double-unders progressing in increments of 10
10-20-30-40-50-60-70...etc

*Do 1 Bear Complex, 185/115 | 155/95 after each set and mess up.

                                                                                                                         
Kicker
Rest 1 minute
For time:  30 Power Cleans 135/95 | 115/80

Thursday, December 1, 2016

Row, T2B, WBS, Cleans, Muscle-ups

WOD

Bar Work & Accessory
A) Turkish Get-up, 1-1-1-1-1
B) One Arm Snatch 5x3 @ same weight as A
C) Strict Reverse Grip Pull-ups, 5x5-10
 _________________________________________________________________

Foundations 
5 mins - AMRAP Burpees
4 mins - Deadlifts 95/65 | 75/55
3 mins - Air Squats
2 mins - Push Press 95/65 | 75/55
1 min - Knee ups


Conditioning - "14.4"
AMRAP 14
Row 60 cal
50 T2B
40 WBS
30 Cleans 135/95
20 Muscle-ups


Competition 
For time / 20 cap
50 Squat Clean Thrusters 135/95 | 115/80

                                                                                                                             
Kicker
Rest 1 minute
-then
For time:  Row 500m