Tuesday, February 28, 2017

Double-unders, Thrusters, Pull-ups

WOD


Bar Work
EMOM x 8
Odd - 4 Snatches
Even - 7 Clean & Jerks
___________________________________________________________________________

Body-Weight-Only
For time / 15 cap
Row 1000m
100 Lunges
30 Burpees

Foundations 
For time / 18 cap
50 Air Squats
40 Ring Rows
30 Knee ups
20 Burpees
10 Bear Complex 95/65 | 75/55
20 Burpees
30 Knee ups
40 Ring Rows
50 Air Squats

Conditioning 
AMRAP 12
30 Double-unders
20 Thrusters 45/35/15#
AMRAP T2B

Competition 
5 RFT / 12 cap
Bike 10 cals
30/20 Strict Push-ups
10 Power Cleans 185/135 | 155/105


*Kicker
Rest exactly 1 minute
-then
For time:  21 WBS, 15 Burpees, 9 Pull-ups

Monday, February 27, 2017

Row, DU's, Run, Bike

WOD


Bar Work
E2MOM - Snatch 2@60%, 2@65%, 2@70%, 2@75%, 1@80%
Back Squat - 3x3@75%
___________________________________________________________________________

Body-Weight-Only
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Air Squats
Push-ups
Sit-ups

Foundations 
AMRAP 15
50 Single-unders
15 Front Squats 75/55/35

Conditioning 
For time / 15 cap
21-15-9
OHS 95/65 | 75/55
C2B
Row for Cals

Competition 
5 RFT / 12 cap
20' HSW
1 Legless Rope Climb (start seated)
20 GHD SU
Accum 30 sec KB L-sit Hold


*Kicker
Rest exactly 1 minute
-then
For time:  30 Burpees, 20 Hang Squat Clean 95/65 | 75/55, 10 Pull-ups

Saturday, February 25, 2017

Bike, HPC, Row, Front Squats, Single-unders, S2O

WOD

Partner WOD / 1 works

A)  12 min clock
Bike 100 cals
AMRAP Hang Power Cleans, 135/95/65

-rest 2 mins

B)  12 min clock
Row 2K
AMRAP Front Squats , 135/95/65

-rest 2 mins

C) 12 min clock
1000 Single-unders
AMRAP Shoulder to Overhead , 135/95/65

*Accumulate burpees at any point to increase reps

Friday, February 24, 2017

Double unders, WBS, Front Rack Lunges

WOD


Bar Work
Overhead Squat, 5-4-3-2-1
___________________________________________________________________________

Body-Weight-Only
For time / 18 cap
50 Lunges
5 Burpees
50 Hand Release Push-ups
5 Burpees
50 Sit-ups
5 Burpees
50 Ring Rows
5 Burpees
50 Cal Row
5 Burpees
50 Tire Jumps or Step-ups
5 Burpees


Foundations 
Partner WOD / AMRAP 16
5 Cals Bike
7 Burpees
9 Hang Power Snatch 75/55/35


Conditioning 
5 RFT/ 18 cap
30 Double-unders
20 WBS
10 Front Rack Lunge 95/65 | 75/55


Competition 
For time / 15 cap
30 Deads
25 Front Squats (from floor)
20 Bench Press
15 Power Cleans
10 S2O
5 Bear Complex
*225/135 | 155/105


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

Thursday, February 23, 2017

Thrusters, Pull-ups, Burpees

WOD


Bar Work
Back Squat - 5@60, 4@65, 3@70, 2@75, 1@80x3
___________________________________________________________________________

Body-Weight-Only
AMRAP 15
5 Ring Rows
10 Hand Release Push-ups
15 Lunges
* Run 200m every 3 rounds


Foundations 
For time / 15 cap
21 Power Clean, 95/65 | 75/55#
9 Lateral Burpee over Bar
15 Power Clean, 95/65 | 75/55#
15 Lateral Burpee over Bar
9 Power Clean, 95/65 | 75/55#
21 Lateral Burpee over Bar


Conditioning
For time / 12 cap
21 Thrusters, 95/65 | 75/55
42 Pull-ups
84 Burpees


Competition 
3 RFT / 12 cap
7 Bear Complex 135/95 | 115/80
21/15 Cal Bike


*Kicker
Rest exactly 1 minute
-then
For time:  21 cal row + 21 Box Jumps

Wednesday, February 22, 2017

Pull ups, Push ups, squats, DU's, Clean & Jerks, T2B, Burpees

WOD


Bar Work
Thruster - 5-4-3-2-1 (from the rack)
___________________________________________________________________________

Body-Weight-Only
15 cap
Row as far as possible


Foundations 
AMRAP / Partner WOD / Both work
3 Rounds
PA - Tabata Bike, switch each round
PB - Tabata Burpees, switch each round
*Score = calories + burpees


Conditioning
AMRAP 5 - Cindy (5 pull-ups, 10 push-ups, 15 air squats)
AMRAP 4 - Double-unders (5 burpees each stop)
AMRAP 3 - Clean & Jerks, 135/95 | 115/80
AMRAP 2 - T2B
AMRAP 1 - Burpees


Competition 
AMRAP 15
10 Deads 225/155 | 205/135
10 WBS (2nd Bolt)
10 T2B
10 Box Jump Overs 24/20"


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


Tuesday, February 21, 2017

HSPU, Box Jump Overs, HPC

WOD


Bar Work
EMOM x 10 - Power Clean + 3 Front Squats + Push Jerk
___________________________________________________________________________

Body-Weight-Only
For time / 20 cap
100 Lunges
75 Sit-ups
50 Ring Rows
25 Burpees


Foundations 
For time 17 cap
Run 1600m or Row 2000m
50 Deads 135/95 | 115/80
30 Burpees


Conditioning
AMRAP 15
7 HSPU
9 Box Jump Overs, 24/20"
11 Hang Power Cleans 115/80 | 95/65


Competition 
For time / 18 cap
50' HSW
14 Pistols
100 DU's
28 Clean & Jerk + Power Snatch, 135/95 | 115/80
100 DU's
14 Pistols
50' HSW


*Kicker
Rest exactly 1 minute
-then
For time:  21 Burpees


Monday, February 20, 2017

WBS, Pull-ups

WOD


Bar Work
EMOM x 10 - Power Snatch + 3 OHS + Hang Squat Snatch
___________________________________________________________________________

Body-Weight-Only
3 RFT / 20 cap
21 Tire Jumps
15 Burpees
9 Calories Bike


Foundations 
5 RFT / 15 cap
15 KBS, 55/35/25
9 Burpees


Conditioning
AMRAP 12
15 WBS
10 Pull-ups


Competition 
For time / 17 cap
50 cal Row
30 Bar Facing Burpees
50 T2B
30 Bar Facing Burpees
50 cal Row


*Kicker
Rest exactly 1 minute
-then
AMRAP 2:  Clean & Jerk 135/95 | 115/80

Saturday, February 18, 2017

Row, Power Cleans, Siingle-unders, Front Squats, Box Jumps, S2O, Burpees, Power Snatch, Pull ups, Thrusters

WOD

Teams of 2 / 1 Works

WOD #1 - AMRAP 7
Row 1000m
-then AMRAP Power Cleans 135/95/65

-rest 1 mins

WOD #2 - AMRAP 7
500 Single-unders
-then AMRAP Front Squats 135/95/65

-rest 1 mins

WOD #3 - AMRAP 7
100 Box Jumps, 20"
-then AMRAP Shoulder to Overhead, 135/95/65

-rest 1 min

WOD #4 - AMRAP 7
100 Burpees
-then AMRAP Power Snatch, 135/95/65

-rest 1 min

WOD #5 - AMRAP 7
100 Pull-ups
-then AMRAP Thrusters, 135/95/65

*Score = total Power Cleans, Front Squats, S2O, Power Snatch, Thrusters








Friday, February 17, 2017

Deads, Box Jumps, HSPU

WOD


Bar Work
A) EMOM x 7 - Snatch 7@40%, 6@50%, 5@60%, 4@70%, 3@80%, 2@ 85%, 1@90%
B) EMOM x 7 - Clean & Jerk 7@40%, 6@50%, 5@60%, 4@70%, 3@80%, 2@ 85%, 1@90%
___________________________________________________________________________

Body-Weight-Only
4 RFT / 20 cap
Run 200m
10 Burpees
30 Air Squats


Foundations 
AMRAP 15
100 Single-unders
15 Power Snatch 75/55/35


Conditioning
For time / 15 cap
21-15-9
Deads 225/155 | 205/135
Box Jumps, 24/20"
HSPU


Competition 
5 Rounds / 3 min clock
Row 300m
12 Burpees over rower
AMRAP Front Squats, 185/135 | 165/115
-rest 1 min


*Kicker
Rest exactly 1 minute
-then
AMRAP 3:  Bike 21 cals, 21 Burpees, 21 Hang Power Cleans 135/95 | 115/80

Thursday, February 16, 2017

Bike, T2B, Power Cleans

WOD


Bar Work
EMOM x 10 - 2 Strict Press (from the floor / work to a heavy set)

___________________________________________________________

Body-Weight-Only
For time / 18 cap
50 Burpees
Row 500m
50 Ring Rows
Row 500m
50 Sit ups


Foundations 
For time / 15 cap
45 OH Lunges 45/25/15#
30 Jumping Pull-ups
15 Hang Squat Cleans 75/55/35#
30 HR Push ups
15 Overhead Squats 75/55/35#
30 Burpees to Plate
45 OH Lunges 45/25/15#


Conditioning
AMRAP 12
10 Cals Bike
10 T2B
10 Power Cleans 135/95 | 115/80


Competition 
AMRAP 14
75 WBS
60 Cal Row
45 DB 1-arm Snatch 50/35#
30 C2B
15 HSPU


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


Wednesday, February 15, 2017

Burpees, Thrusters

WOD


Bar Work
Back Squat:  5@60%, 4@70%, 3@75%, 2@80%, 2@85% and 1@90%

___________________________________________________________

Body-Weight-Only
For time/ 20 cap
100 Single-unders
-then
50-40-30-20-10
Lunges
Hand Release Push-ups


Foundations 
For time / 12 cap
50 Stiff Legged Deadlifts
50 Muscle-cleans
50 Front Squats
50 Strict Press
50 Muscle Snatch
50 Good Mornings
50 Back Squats
45/35/15# bar


Conditioning
7 RFT / 11 cap
7 Burpees
7 Thrusters 95/65 | 75/55


Competition 
For time / 20 cap
3 min clock
100 Double-unders
AMRAP Bar Muscle-ups
rest 1 min
3 min clock
100 Double-unders
AMRAP Bike for Cals
rest 1 min
100 Double-unders
AMRAP Row for Cals


*Kicker
Rest exactly 1 minute
-then
For time:  100 Air Squats

Tuesday, February 14, 2017

Burpees, Clean & Jerks, C2B

WOD


Bar Work
EMOM x 10 - Power Clean + Front Squat + Push Jerk

___________________________________________________________

Body-Weight-Only
4 RFT
15 Burpees
Run 200m


Foundations 
AMRAP / 4 Rounds
AMRAP 1 - Deadlifts 135/95 | 115/80
AMRAP 1 - Burpees
AMRAP 1 - Box Jumps or Step-ups, 20"
-rest 1 min


Conditioning
AMRAP 9
33 Burpees
22 Ground to Overhead, 115/80 | 95/65
11 C2B


Competition 
For time / 20 cap
10-20-30-40
Bike for Calories
Box Jump Overs, 24/20"
HSW for feet


*Kicker
Rest exactly 1 minute
-then
Max UB Wall Ball Shots


Monday, February 13, 2017

Row, WBS, T2B

WOD


Bar Work
A) EMOM x 10 - Snatch High-pull + Hang Snatch
B) Front Squat - 5x2 @ 70% (3 second pause, no bounce)

___________________________________________________________

Body-Weight-Only
20 cap
10-9-8-7-6-5-4-3-2-1
Air Squats
Burpees
Sit-ups

Foundations 
10 RFT / 15 cap
5 Burpees
9 Front Squats 75/55/35

Conditioning
For time /12 cap
Row 45 cals
90 WBS
45 T2B

Competition 
12-9-6 for time / 10 cap
Squat Clean + Strict Press
Squat Snatch + OH Squat
*135/95 | 115/80


*Kicker
Rest exactly 1 minute
-then
As fast as possible:  50 KBS, 55/35/25


Saturday, February 11, 2017

In House Competition: Blind Date 4

The regular 9am class is cancelled due to our 4th annual "Blind Date" Competiton.

The competition will start at 8:30am and the final WOD will be at 11:45am.

Grab some coffee and come hang out with us as we enjoy the competition!

Friday, February 10, 2017

Clean & Press, Push ups, Pull ups, T2B, Snatch

WOD


Bar Work
A) EMOM x 7 - Snatch
B) EMOM x 7 - Clean & Jerk

___________________________________________________________

Body-Weight-Only
For time / 20 cap
Run 800m
50 Lunges
Run 400m
50 Hand Release Push-ups
Run 200m
50 Ring Rows


Foundations 
Partner WOD / 18 cap / 1 works
100 Burpees
Row 2K
AMRAP Amerian KBS, 55/35/25


Conditioning
For time / 20 cap
30 Muscle Clean & Strict Press, 95/65 | 75/55
50 Deficit HR Push-ups, 4/2"
50 Pull-ups
50 T2B
30 Muscle Snatch, 95/65 | 75/55


Competition 
20 cap
Run 2 miles
AMRAP Ring Muscle-ups


*Kicker
Rest exactly 1 minute
-then
For time:  30 Front Rack Lunges 95/65 | 75/55




Thursday, February 9, 2017

Bike, Burpees, Double-unders

WOD


Bar Work
E2MOM x 5 - 5 Deadlifts (find a heavy set)

___________________________________________________________

Body-Weight-Only
10 RFT
5 Burpees
10 Air Squats
15 Bar Jump Overs

Foundations 
For time / 15 cap
100 Air Squats
30 Clean & Jerks, 95/65 | 75/55
500 Single-unders

Conditioning
Partner WOD / AMRAP 18 / 1 works
Row 100m
7 Power Snatch, 95/65 | 75/55
30 Double-unders

Competition 
1-2-3-4-5-6-7-8-9-10 / 20 cap
Bear Complex, 155/105 | 135/95 (keep movements seperate)
Burpees


*Kicker
3-5 minutes on posterior chain mobility (foam roller, lacrosse ball, etc)

Wednesday, February 8, 2017

Row, Squat Clean Thruster

WOD


Bar Work
EMOM x 7 - 2 Power Cleans + 1 Push Jerk

___________________________________________________________

Body-Weight-Only
3 Rounds
Run 800m
15 Burpees
*scale as needed

Foundations 
For time/ 20 cap
75 KBS, 55/35/25
75 WBS, 20/14/10
75 Med Ball, 20/14/10 Bear-hug Step ups, 20"

Conditioning
For time / 16 cap
Row 500m
21 Hang Squat Clean Thruster 95/65 / 75/55
Row 500m
15 Squat Clean Thruster 115/80 | 95/65
Row 500
9 Squat Clean Thruster 135/95 | 115/80

Competition 
For time / 12 cap
50 Push-ups (men - strict)
40 Front Rack Lunges 135/95 | 115/80
30 Cals Bike
20 Thrusters 135/95 | 115/80
10 Bar Muscle-ups


*Kicker
Rest 1 minute
-then
For time:  21 Burpees, 15 T2B, 9 Box Jumps 24/20"


Tuesday, February 7, 2017

HSPU, T2B, Deads

WOD


Bar Work
E2MOM x 10 - 5 Front Squats from the ground (find a heavy set)

___________________________________________________________

Body-Weight-Only
Row 500m
50 Lunges
40 Sit ups
30 Burpees
20 Box Jumps, 20'
10 Push-ups

Foundations 
AMRAP 15
50 Single-unders
15 Hang Power Cleans 95/65 | 75/55
9 Burpees

Conditioning
AMRAP 12
3 HSPU
6 T2B
9 Deads 185/135 | 155/105

Competition 
For time / 15 cap
21-15-9
Deadlift 315/205
HSPU (men - paralettes)


*Kicker
Rest 1 minute
-then
For time:  Run 800m, 20 Burpees, 10 Thrusters 95/65 | 75/55


Monday, February 6, 2017

DU's, Burpees, OH Lunges, Burpees, T2B

WOD


Bar Work
A) EMOM x 7 - 2 Power Snatch
B) Back Squat - 3@60%, 3@65%, 3@70%

___________________________________________________________

Body-Weight-Only
10-9-8-7-6-5-4-3-2-1 / 20 cap
Air Squats
Hand Release Push-ups

Foundations 
21-15-9 / 15 cap
Deadlifts
Hand Release Push-ups
Row for calories

Conditioning
For time / 15 cap
100 Double-unders
80 KBS, 55/35 | 45/25
60 OH Lunges 45/35
40 Burpees over bar
20 T2B

Competition 
3 RFT
100 Double-under
40' HSW
5/3 Muscle-ups

*Kicker
Rest 1 minute
-then
For time:  30 Burpees, 20 cals Bike, 10 Hang Squat Cleans 135/95/65

Saturday, February 4, 2017

OHS, Cleans, Bear Complex, Run, Row, Bike, S2O

WOD

Teams of 3

A) 10 minute clock
Each person chooses 1 / 1 works
Find a heavy set
*Deadlift
*Clean (any)
*Jerk (any)

B) AMRAP 5
Each person chooses 1 / all work
*Double-unders
*Burpees
*KBS 55/35/25#

C) For time/ 5 cap/ all work
150/100/50 Air Squats each

D) Max Effort Overhead Hold, 135/95/65
1 works / score = total time

E) AMRAP / 1 works
3 Rounds Each - Max UB hang power cleans, 135/95/65
-then
3 Rounds Each - Max UB front squats, 135/95/65
-then
3 Rounds Each - Max UB shoulder to overhead, 135/95/65

Friday, February 3, 2017

Thrusters, Burpees, Pull-ups

WOD


Bar Work
A) EMOM x 7 - 1 Snatch
B) EMOM x 7 - 1 Clean & Jerk

___________________________________________________________

Body-Weight-Only
5 RFT / 20 cap
20 Lunges
50 Single-unders
100m Overhead Carry, 45/25/15# plate

Foundations 
Partner WOD / 18 cap / 1 works
Row 1000m
150 WBS, 14/10/6#
100 KBS, 45/35/25#
75 Box Jumps, 20"
*Every 1 minute on the minute, resting partner does 3 Burpees

Conditioning
7 RFT / 14 cap
7 Thrusters, 95/65 | 75/55#
7 Burpees
7 Pull-ups

Competition 
For time / 15  cap
Row 50 cals
40 T2B
30 Hang Power Cleans 155/105 | 135/95
20 Bar Facing Burpees
10 Bar Muscle-ups


*Kicker
Rest 1 minute
-then
For time:  10 cals Bike, 10 Atomic Sit ups, 10 Wall Climbs

Thursday, February 2, 2017

Front Rack Lunges, T2B

WOD
____________

Bar Work

Deadlift - 5@60%, 4@70%, 3@80%, 2@90%, 1@95%
___________________________________________________________

Body-Weight-Only
For time: 10-9-8-7-6-5-4-3-2-1
Air Squats
Hand-release Push-ups

Foundations 
For time / 15 cap
30 Clean & Jerks 95/65 | 75/55
30 Burpees
30 Cal Bike

Conditioning
3 RFT / 18 cap
40 Front Rack Lunges 75/55 | 65/45
10 T2B
30 Front Rack Lunges 95/65 | 75/55
20 T2B
20 Front Rack Lunges 115/80 | 95/65
30 T2B
10 Front Rack Lunges 135/95 | 115/80
40 T2B

Competition 
5 Rounds / 3 minute clock
10 Front Squats, 185/135 | 155/105
10 Box Jumps, 36/30 | 24/20"
Bike for max calories
* Score = total cals


*Kicker
Rest 1 minute
-then
For time:  Run 400m, 21 KBS 55/35/25, 12 Pull-ups

Wednesday, February 1, 2017

Sled Push, Double-unders, Row, Run

WOD
____________

Bar Work

Back Squat - 5@70%, 3@80%, 1@90%
___________________________________________________________

Body-Weight-Only
21-15-9 for time / 20 cap
Burpees
Tire Step ups
Sit-ups
*Run 200m after each round



Foundations 
AMRAP / 3 Rounds
1 min - Burpees
1 min - KBS, 55/35 | 45/25
1 min - Single-unders
1 min - WBS
-rest 1 min
*Score = total reps


Conditioning
For time / 12 cap
21-15-9
Squat Snatch, 95/65 | 75/55
Pull-ups


Competition 
For time / 9 cap
15-12-9
Deads 315/225 | 275/185
Thrusters 135/95 | 115/75#
* 1 bar


*Kicker
Rest 1 minute
-then
For time:  Row 500m, 30 Hang Squat Clean 75/55/35, 15 Bar-facing Burpees