Monday, July 31, 2017

Double-unders, Burpees, Row

WOD

Bar Work

A) Back Squat 5x5 @ 62.5%
B) Single-arm Snatch, 3-2-1

___________________________________________________________________________

Body-Weight-Only 
5 RFT / 15 cap
20 Lunges
10 Push-ups
Run 200m
*Scale by sharing the work with a partner

Foundations
Partner / AMRAP 15
12 Deads
9 Hang Power Cleans
6 Shoulder to Overhead
*95/65 | 75/55

Conditioning
For time / 20 cap
3 Rounds:  30 Double-unders + 12 Burpees + Row 30 cals
2 Rounds:  40 Double-unders + 12 Burpees + Row 40 cals
1 Round:  50 Double-unders + 12 Burpees + Row 50 cals

Competition
EMOM x 7
7 Deads, 225/155 | 205/135
AMRAP WBS in time remaining
-rest 3 mins then
EMOM x 7
7 Hang Power Clean, 135/95 | 115/80
AMRAP Bar Facing Burpees in balance of the minute
*Score = total WBS + total Burpees

___________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  Row 21 cals, 15 Burpees, 9 Pull-ups

Saturday, July 29, 2017

Box Jumps, Single unders, Deads, Burpees, Run, HPC, PUll ups, Bike, Front Squats, PUsh ups, Sled Push, S2O, T2B, Row, Snatch

WOD

Teams of 2-3

AMRAP 9
10 Box Jumps 20"
100 Single-unders
10 Deads 135/95 | 115/80

-rest 1 min

AMRAP 9
10 Burpees
200m Run
10 Hang Power Cleans 115/80 | 95/65#

-rest 1 min

AMRAP 9
10 Pull-ups
Bike 10/8 cals
10 Front Squat  95/65 | 75/55

-rest 1 min

AMRAP 9
10 Push-ups
3 Sled Push 3/2/1
10 Shoulder to Overhead 75/55/35

-rest 1 min

AMRAP 9
10 T2B ro Knee-ups
Row 100m
10 Power Snatch 75/55/35



Friday, July 28, 2017

Thrusters, Pull-ups, Burpees

WOD

Bar Work

A) Deadlift, 1x5@70%
B) Front Squat 5x5@80%

___________________________________________________________________________

Body-Weight-Only 
For time / 20 cap
Row 750m
66 Sit-ups
Bike 50/40 cals
66 Push-ups
500 Single-unders
66 Box Step-ups, 20"

Foundations
AMRAP 15
7 WBS, 20/14/10
7 Inverted C2B
7 Burpees

Conditioning
AMRAP 15
7 Thrusters, 75/55
7 Pull-ups
7 Burpees

Competition
AMRAP 15
7 DB Thrusters 50/35's
7 C2B
7 Burpee Box Jumps, 24/20"

___________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 KBS 55/35/25#, 20 Goblet Squats, 10 Burpees

Thursday, July 27, 2017

T2B, Burpee Box Jump, Ground-to-Overhead

WOD

Bar Work

EMOM x 10 - Power Snatch + Snatch Balance + Hang Squat Snatch, increase weight each set

___________________________________________________________________________

Body-Weight-Only 
For time / 20 cap
40-30-20-10
Air Squats
Hollow Rocks
Hand Release Push-ups

Founditioning
Partner / AMRAP 15
Bike 5 cals
10 KBS, 55/35/25#
7 Burpees

Conditioning
For time / 20 cap
21 T2B
15 Burpee Box Jump, 24/20"
9 Ground-to-Overhead 95/65 | 75/55
21 Burpee Box Jump
15 Ground-to-Overhead 95/65 | 75/55
9 T2B
21 Ground-to-Overhead 95/65 | 75/55
15 T2B
9 Burpee Box Jump

Competition
For time / 30 cap
50-40-30-20-10-20-30-40-50 Cal Row
1-2-3-4-5-6-7-8-9-10 Power Clean 185/135 | 155/105
*30 UB Double-unders after each round


___________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  21 T2B, 15 Burpees, 9 Clean & Jerks 135/95 | 115/80

Wednesday, July 26, 2017

Lunges, WBS, Power Cleans

WOD

Bar Work
A) Shoulder Press - 3x5 @ 60%
B) Snatch Deadlift + Hang Snatch High-pull, 5x3@ 100% of 1 RM Snatch

___________________________________________________________________

Body-Weight-Only 
3 RFT / 20 cap
Run 400m or Row 500m
30 Burpees

Founditioning
Partner / AMRAP 15
210 Lunges
150 WBS
90 Power Cleans 95/65 | 75/55#

Competition
For time / 20 cap
21 T2B
15 Burpee Box Jump, 24/20"
9 Clean & Jerk 115/80 | 95/65
21 Burpee Box Jump
15 Clean & Jerk 135/95 | 115/80
9 T2B
21 Clean & Jerk 155/105 | 135/95
15 T2B
9 Burpee Box Jump

___________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  100 Push-ups (men - strict / women - hand release)

Tuesday, July 25, 2017

Bike, Clean & Jerks

WOD

Bar Work

EMPM x 10 - Power Clean + Hang Squat Clean Thruster + Split Jerk, find a heavy set

___________________________________________________________________

Body-Weight-Only 
For time / 20 cap
Run 1000m (5 laps in parking lot)
-then
21-15-9-6-3
Burpees
Inv C2B or Ring Rows

Foundations
3 RFT / 15 cap
Row 500m
21 Push-ups
15 Ground to Overhead, 75/55/35#

Conditioning
10 RFT / 20 cap
10/7 cals Bike
5 Clean & Jerks (anyhow) 135/95 | 115/80#
-rest exactly 1 min after each round

Competition
3 RFT / 20 cap
100m DB or KB Farmer Carry, 55/35 | 45/25#
30 Back Rack Lunges, 135/95 | 115/80#
*7 Burpee penalty each break during a set but not b/w exercises or rounds

___________________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  100 Ab mat sit ups

Monday, July 24, 2017

Double unders, Pull-ups

WOD

Bar Work

A) Back Squat, 5x5 @ 60%
B) DB Snatch, 3-2-1

___________________________________________________________________

Body-Weight-Only 
10 RFT / 20 cap
50 Single-unders
15 Air Squats

Foundations
For time / 15 cap
50 Air Squats
40 Lunges
30 Inv C2B
20 Burpees
10 Bear Complex 75/55/35

Conditioning
12 miniute clock:
50 Double-unders
AMRAP UB Pull-ups
*Buy-in each round with 50 DU's / score = total pull-ups

Competition
For time / 20 cap
8 Deads 365/225 | 315/205
40 GHDSU
80 Double-unders
4 Rope Climbs
80 WBS (all to 10' target)
4 Rope Climbs
80 Double-unders
40 GHDSU
8 Deads

_________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  21 Burpees, 15 WBS, 9 Burpees

Saturday, July 22, 2017

WBS, HPC, T2B, Bike, KBS, Burpees

WOD

Teams of 2-3 /

AMRAP 12 / 1 works
12 WBS
10 Hang Power Cleans, 115/80 | 95/65
8 T2B / Knee ups

-rest 2 mins

AMRAP 12 / 1 works, 1 holds
1 always holding:  hang, plank or OH, 45/25/15# (holders choice)
Bike 10/8 cals
15 KBS, 55/35/25

-rest 2 mins

AMRAP 12 / 1 works
21 Doubles or 63 Singles
15 Ground to Overhead 75/55/35
9 Push-ups

-rest 2 mins

AMRAP 4
Burpees






Friday, July 21, 2017

WBS, Power Clean, KBS, Power Snatch, Burpee Box Jumps, Thrusters

WOD

Bar Work

EMOM x 10 -  3 Hang Power Cleans + 2 Front Squats + 1 Push Jerk + 1 Split Jerk

___________________________________________________________

Body-Weight-Only 
AMRAP 20
Row 500m
21 Burpees
500 Single-unders
15 Burpees
Bike 50/40 Cals
9 Burpees

Metcon
For time / 20 cap
42 WBS 20/14/10#
42 Power Clean 135/95 |  115/80
30 KBS 55/35 | 45/25#
30 Power Snatch 115/80 | 95/65
18 Burpee Box Jumps, 24/20"
18 Thrusters 95/65 | 75/55

_________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  50 Burpees

Thursday, July 20, 2017

Row, Double-unders, Burpee Box Jumps

WOD

Bar Work

Back Squat 3x5@60%, 2x3@70%, 1x2@80%, 1x1@90%, 92.5, 95, 97.5

___________________________________________________________

Body-Weight-Only 
AMRAP 20
50 Air Squats
40 Hollow Rocks
30 Inverted Pull-ups
20 Push-ups
10 Burpees

Foundations
Partner WOD / AMRAP 20
21 Push-ups
15 Ground to Overhead, 75/55/35
9 Cals Bike 

Conditioning 
For time / 10 cap
Row 30 cals
100 Double-unders
30 Ground to Overhead, 95/65 | 75/55

Competition
5 Rounds / 3 min clock
20 GHDSU
5/3 Bar Muscle-ups
AMRAP Hang Squat Cleans 135/95 | 115/80
-rest 2 minutes

_________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  100 Air Squats

Wednesday, July 19, 2017

Bike, Thrusters, Pull ups

WOD

Bar Work

15 minute clock
Back Squat - in 5 minutes, find a heavy single
Deadlift - in 5 minutes, find a heavy single
Shoulder Press - in 5 minutes, find a heavy single

*Score = total weight for heaviest set for each lift
_________________________________________

Body-Weight-Only 
Partner WOD / AMRAP 30
Row 7500m
AMRAP Burpees
*Score = total burpees

Foundations
AMRAP 20
50 Unbroken Single-unders
5 Air Squats each break during a set

Conditioning 
For time / 9 cap
20/15 cal Bike
15 Thrusters 95/65 | 75/55
10 Pull-ups

Competition
For time / 40 cap
Run 1600m
100 Double-unders
Run 1200m
200 Double-unders
Run 800m
300 Double-unders

_________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  50 Burpees


Tuesday, July 18, 2017

Shoulder Press, Push Press, Push Jerk, Snatch OHS, THruster, Deads, HPC, Front Squat

WOD

Bar Work

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

________________________________________________________

Body-Weight-Only & Foundations
Partner / For time, 20 cap / 1 works
Row 50 cals
-then
5 Rounds of:
20 Inverted C2B
20 Push-ups
20 Hollow Rocks
-then
Bike 50 cals


Conditioning & Competition
15 minute clock / When you reach failure, move to the next exercise and do not return to previous exercises.  If you set the bar on the ground, that set is over.

Set #1 / Without setting the bar on the ground...
AMRAP Oush Jerk (each rep = 3 reps)
AMRAP Push Press (each rep = 2 reps)
AMRAP Shoulder Press (each rep = 1 rep)
75/55/35#
-rest as needed 
Set #2 / Without setting the bar on the ground...
AMRAP Power Snatch (each rep = 1 rep)
AMRAP Overhead Squat (each rep = 2 reps)
AMRAP Thruster (each rep = 3 reps)
75/55/35#
-rest as needed
Set #3 / Without setting the bar on the ground...
AMRAP Deads (each rep = 1 reps)
AMRAP Hang Power Clean (each rep = 2 reps)
AMRAP Front Squat (each rep = 3 rep)
95/65 | 75/55#

_________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 2:  T2B



Monday, July 17, 2017

Doubleunders, Lunges, Sit ups, Push ups, WBS, Pull ups, T2B, Bike, Bear

WOD

Bar Work

A) Power Snatch 3x3@70%
B) Snatch Pull 3x3@80%
C) Overhead Squat 3x3@70%

____________________________________________

Body-Weight-Only 
3RFT / 15 cap
100 Single-unders
Rd 1 - 90 Sit-ups | Rd 2 - 60 Squat Jumps | Rd 3 - 30 Burpees
Run 200m

Foundations  
AMRAP 15
9 Ground to Overhead, 75/55/35
7 Box Jumps or Step-ups, 20"
5 Burpees

Conditioning
For time / AMRAP 30
100 Double-unders
90 Alt. Stationary Lunge
80 Sit-ups
70 Push-ups (men - strict)
60 WBS
50 Double-unders
40 Inverted C2B Pull-ups
30 T2B
20 Cal Row
10 Bear Complex 95/65 | 75/55

Competition
AMRAP 15
10 HSPU
10 Deads 315/225  |  275/185
10 Cals Bike

_________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
21 Burpee Box Jump Over, 15 Ground to Overhead 135/95 | 115/80, 9 Pull-ups


Saturday, July 15, 2017

Row, Push ups, Power Cleans, Double-unders, T2B, Power Snatch, Bike, Burpees, Thrusters, Run

WOD

Teams of 3 / 1 works
__________________

WOD 1
EMOM x 7
Row 100/80m
10/8 Push-ups
AMRAP Burpees

WOD 2
EMOM x 7
5 Power cleans 135/95 | 115/80
15 Doubles or 45 Singles
AMRAP Burpees

WOD 3
EMOM x 7
7 T2B
5 Power Snatch, 115/80 | 95/65
AMRAP Burpees

WOD 4
EMOM x 7
Bike 10/7 cals
10 Hollow Rocks
AMRAP Burpees

WOD 5
EMOM x 7
5 Thrusters 95/65 | 75/55
1 Sled Push Down & Back, 4/2 | 3/1
AMRAP Burpees


*Score = total Burpees



Friday, July 14, 2017

Tabata

WOD

Bar Work

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

Body-Weight-Only / any order
Tabata Air Squats
Tabata Single-unders
Tabata Burpees
Tabata Row for cals

Metcon / any order
Tabata Air Squats
Tabata Hang Power Cleans, 135/95 | 115/80#
Tabata Burpees
Tabata WBS, 20/14/10

_________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time - 21 Squat Clean Thruster 75/55/35, 21 Burpees, 21 Pull-ups

Thursday, July 13, 2017

Row, Thrusters, Burpees

WOD

Bar Work

A) Front Squat 2-2-2-2-2
B) Snatch Deadlift 3x5 @ 110% of 1 RM Snatch

____________________________________________

Body-Weight-Only 
For time / 20 cap
100 Lunges
100 Sit-ups
100 Cal Row

Foundations  
Partner / For time / 15 cap
Bike 100 cal
75 Thrusters, 75/55/35
50 Bar Facing Burpees

Competition & Conditioning
For time / 22 cap / In any order 
50 GHD Sit ups
50 Box Jumps, 24/20"
50 KBS 70/45 | 55/35
50 T2B
50 Double-unders
50 OH Lunges, 45/25 | 35/15
50 WBS
50 Burpees


_________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
Max Cal Bike in 1 min


Wednesday, July 12, 2017

Deads, Burpees, Bike, Front Squats, Run, Cleans, Row, Box Jump, Push Press

WOD

Bar Work

A) 1 Arm DB Snatch + DB Clean & Jerk, 1-1-1-1-1
B) Split Jerk, 5-4-3-2-1

____________________________________________

Body-Weight-Only 
3RFT / 20 cap
Run 800m
30 Burpees

Foundations & Conditioning
Partner / AMRAP 20 / 1 works
50 Deads
40 Burpees
30 Cals Bike
20 Front Squats
10 Lap Run Around Building
20 Power Cleans
30 Cals Row
40 Box Jumps, 20'
50 Push Press
*115/80/55

Competition
For time / 30 cap
150' HSW
15/9 Ring Muscle-ups
100' HSW
10/6 Ring Muscle-ups
50' HSW
5/3 Ring Muscle-ups

_________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 Hang Power Cleans, 20 Push-ups, 10 Pull-ups


Tuesday, July 11, 2017

WBS, 30 Double-unders

WOD

Bar Work

A)  Shoulder Press, 5-5-5-5-5
B)  3 Hang Clean High Pull + Hang Clean, 1-1-1-1-1
____________________________________________

Body-Weight-Only 
5 RFT / 20 cap
100 Single-unders
30 Lunges

Foundations 
5 Rounds / 3 min clock
30 KBS, 35/25#
AMRAP Push-ups
-rest 1 min

Conditioning 
10 RFT / 20 cap
15 WBS
30 Double-unders

Competition
For time / 20 cap
50 Power Cleans 135/95 | 115/80
40 T2B
30/25 Cals Bike
20 Power Snatch 135/95 | 115/80
10 Bar Muscle-up

__________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  100 Air Squats

Monday, July 10, 2017

Bike, Thrusters, Pull ups

WOD

Bar Work

A)  Back Squat, 10-10-10-10
B)  3 Hang Snatch High Pull + Hang Snatch, 1-1-1-1-1
____________________________________________

Body-Weight-Only 
For time / 15 cap
40-30-20-10
Air Squats
Inverted C2B or Ring Rows
Hand Release Push-ups

Foundations 
3 RFT / 15cap
Row 21 Cals
21 Ground to Overhead 75/55/35
21 Hollow Rocks

Conditioning 
AMRAP 15
Bike 21 cals
15 Thrusters 95/65 | 75/55 
9 Pull-ups

Competition
2 RFT / 20 cap
Run 1600m
50 GHD Sit ups
*Wear a vest, 20/10#

__________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 1 min:  Burpees

Saturday, July 8, 2017

Squat, Push-up, Hollow Rock, Run, Row, Bike, Burpees, Power Snatch, T2B, Bike

WOD


Teams of 3 /

WOD #1 - For time / 7 cap
All work and each do - 30 Squats, 30 Push-ups, 30 Hollow Rocks
2 work and each do - 20 Squats, 20 Push-ups, 20 Hollow Rocks
1 works - 10 Squats, 10 Push-ups, 10 Hollow Rocks

-rest 2 mins

WOD #2 - For time / 7 cap / All work
1 Runs 800m backwards
1 Rows 1000m
1 Bikes 50 cals
AMRAP Burpees

-rest 2 mins

WOD #3 - For time / 10 cap / 1 works
15 Rounds
12 Deads
9 Hang Power Cleans
6 Shoulder To Overhead
*95/65 | 75/55

-rest 2 mins

WOD #4 - 21-15-9 For time / 1 works
Power Snatch, 95/65 | 75/55
T2B
Cals Bike









Friday, July 7, 2017

Tire Flips, Burpees

WOD

Bar Work

EMOM x 10 - Deadlift, find a heavy set
or
EMOM x 10 - Bear Complex, find a heavy set
_______________________________________________________________

Body-Weight-Only 
AMRAP 7
Burpees
-then
AMRAP 7
Bike for calories

Foundations 
For time / 17 cap
500m Row
50 Hollow Rocks
30 Inverted Barbell Chest-to-Bar Pull-ups
50 Hollow Rocks
500 Single-unders

Conditioning 
Teams of 3 / 20 cap
100 Tire Flips
*Do 5 synchronized burpees every 10 flips

Competition
AMRAP 15
5 Sandbag Front Squats, 150/75#
10 Pistols
5 GHD Raise
10 Toes Thru Rings
__________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 Front Rack Lunges, 95/65 | 75/55#


Thursday, July 6, 2017

WBS, Double-unders

WOD

Bar Work

EMOM x 10 - 1 Power Snatch + 2 Overhead Squats, work to a heavy set
_______________________________________________________________

Body-Weight-Only 
For time / 20 cap
Row 50 cals
-then
21-15-9
Push-ups
Box Jumps or Step ups, 20"
-then
Row 50 cals

Foundations 
For time / 20 cap
30 Clean & Jerks
15 Burpees
30 Thrusters
15 Burpees
30 Power Cleans
*75/55/35#

Conditioning 
Partner / 20 cap
100 yard Sled Push, 4/3/2
100 Power Cleans, 115/80 | 95/65
100 Cal Biks

Competition
AMRAP 20
5 WBS
4 HSPU
3/2 Bar Muscle-ups
2 Deads 315/225 | 275/185
1 20" HSW

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 3:  Hang Power Cleans, 135/95 | 115/80


Wednesday, July 5, 2017

Thrusters, Pull ups, Double-unders, T2B

WOD

Bar Work

EMOM x 10 - Power Clean + 2 Front Squats, work to a heavy set
_______________________________________________________________

Body-Weight-Only 
10 RFT / 20 cap
5 Burpees
10 Hollow Rocks
15 Reverse Hypers

Foundations 
For time / 20 cap
500m Row
30 Deadlifts 135/95 | 115/80
500 Single-unders
30 Back Squats 135/95 | 115/80
500m Row

Conditioning & Competition
For time / 15 cap
45 Thrusters, 95/65 | 75/55
45 Pull-ups
*30 Double-unders + 7 T2B each break

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  20 Cal Bike +  15 Burpees + 10 Pull-ups

Tuesday, July 4, 2017

No Classes / Open Gym 9am - 11am: Push ups, T2B, HPC,

HAPPY 4th of July!

Open gym only today - 9am-11am


Body Weight Only
For time:
Run 800m
21 Burpees
Run 800m
15 Burpees
Run 800
9 Burpees

Conditioning & Foundations
Partner / AMRAP 20 / 1 works
10 Push-ups
10 T2B / Knee-ups
10 Hang Power Cleans, 95/65 | 75/55

Competition
For time:
7 Rounds
4 Power Cleans, 225/155  |  185/135
17 GHD Sit ups
-then
76 WBS, weighted vest, 25/20/14#, 10" target (men 2nd bolt)

Monday, July 3, 2017

Double unders Hang Power Clean, T2B

WOD

Bar Work

A) Back Squat - 10@50%, 5@75%, 3@80%, 2@85, 1@90%
B) Snatch Pull + Muscle Snatch + Hang Snatch - 5x2 @ 40% of 1 RM Snatch
_______________________________________________________________

Body-Weight-Only 
For time / 20 cap
50-40-30-20-10
Air Squats
Row for calories

Foundations 
AMRAP 18 / Partner WOD / 1 works
5 Burpees
7 Box Jumps or Step ups, 20"
9 Ground to Overhead, 75/55/35

Conditioning
3 Rounds
3 mins - Double-unders
2 mins - Hang Power Cleans, 115/80 | 95/65
1 mns - T2B
-rest 1 min

Competition 
For time / 18 cap
Bike cals, 50/40
200m Sandbag Carry 150/75#
150 Double-unders
40' HSW
150 Double-unders
200m Sandbag Carry
Bike cals, 50/40

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  21 Cal row + 15 Burpees + 9 Pull-ups