W.O.D.

Everything listed under: fitness

  • Wednesday 11/21/18


    We will be having one class time tomorrow (Thanksgiving Day) at 9:30am

    For Time
    Angie's House
    20 Pull-Ups
    20 Push-Ups
    20 Sit-Ups
    20 Air Squats

    Helen's House
    400 meter Run
    21 Kettlebell Swings (53/35 lb)
    12 Pull-Ups

    Fran's House
    15 Thrusters (95/65 lb)

    Nancy's House
    400 meter Run
    15 Overhead Squats (95/65 lb)

    Grace/Isabel's House
    20 Ground-To-Overheads (95/65 lb)

    Kelly's House
    400 meter Run
    30 Box Jumps (24/20 in)
    30 Wall Balls (20/14 lb)

    With a running clock complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, athlete may move the barbell from the ground to overhead any way they like (eg: snatches and/or clean-and-jerks).


  • Tuesday 11/20/18


    3 Rounds:
    5 Tire Flips
    20′ Handstand Walk (2 Box Pike Walk Arounds - 1 one way then 1 the other)
    50 Double Unders (100 SUs)
    15 HSPU (Scale: Abmats or Seated DB Presses)
    20 Side Plank Raises
    15 Wallballs (20/14)
    15 GHD Sit Ups

    Rest 4 mins


  • Monday 11/19/18


    Find your 1RM
    Clean & Jerk

    WOD
    3 Rounds for Time:
    400M Run
    21 Sumo DL High Pulls (III-75/55, II-65/45, I-55/35)
    12 Burpees over Bar


  • Saturday 11/17/18


    We are switching it up this Saturday. Still a partner workout but a little something before the WOD that involves a barbell and a max effort. Be ready.

  • Friday 11/16/18


    3 Person Teams - 19 min clock
    Score = Combined Calories Rowed

    **MOVEMENTS DONE IN ANY ORDER!** Once you start a movement, your team must finish before moving on. Switch players at any time with a hand touch. 1 person working at a time, except when you get to rowing in which 2 will be rowing at the same time. You begin rowing AFTER the 2 Rounds have been completed.

    2 Rounds
    30 Thrusters III-135/85, II-105/65, I-75/45
    30 Box Jumps 30″/24″ (a little higher than normal)
    30 Wallballs 30/20lbs to 10’/9′ (heavier than normal)
    20 Handstand Pushups (girls to 1 abmat) (scale: 10 Wall Walks)
    20 Toes-2-Bar
    10 Muscle Ups (ring OR bar)


  • Thursday 11/15/18


    Muscle Up and Pull Up Skill Work Pre-WOD

    *Goal is to get 1% better. If that means you get your 1st of something or a new PR then awesome. If it means getting closer to achieving your first unassisted pull up then that's an equal win



    WOD

    For Time:

    4 Rounds of Cindy

    *50' Handstand Walk (sub: 60 sec Handstand Hold)

    4 Rounds of Cindy

    50' Handstand Walk (sub: 60 sec Handstand Hold)

    4 Rounds of Cindy 

    50' Handstand Walk (sub: 60 sec Handstand Hold)

    *1 Round of "Cindy" = 5 Pull Ups, 10 Push Ups, 15 Air Squats

  • Wednesday 11/14/18


    AMRAP 20:
    30 Dumbbell Snatches (III-50/35, II-40/25, I-30/15)
    30 High Plank Toe Touches
    30 Calorie Row
    30 Toes to Bar
    30 1 Arm Dumbbell Bent Over Rows (III-50/35, II-40/25, I-30/15)




  • Tuesday 11/13/18


    1) "One & a Quarter" Front Squats
    EMOM x 7
    3 Reps at 70-75% of your 1RM Front Squats

    2) Score is time it takes to complete the 30 Squat Cleans
    Every :90 Seconds x 5
    1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
    *Change weights after the squat clean, then rest.
    **Take your time between lifts. Not meant to be unbroken.

    Round 1 – 60% of your PC or SC max (whichever is lowest)
    Round 2 – 70%
    Round 3 – 75%
    Round 4 – 80%
    Round 5 – 85%

    Rest 1:30 (7:30-9:00) then

    30 Squats Cleans For Time (III-95/65, II-80/55, I-65/45)


  • Monday 11/12/18


    Attempt to PR your Unbroken DUs (SUs) *Benchmark Board

    *If you can do a million single unders but only have a few consecutive DUs currently, focus on your DU max. 



    FOR TOTAL TIME
    3 Rounds:
    30/24 Cal Row
    7 Ring Muscle Ups (Scale: 10 C2B Pull Ups)

    Rest 5 Minutes

    3 Rounds:
    15 Burpees
    7 C2B Pull Ups (Scale: 10 Pull Ups)

    Rest 5 Minutes

    3 Rounds:
    80 Double Unders (Scale: 80 Speed Steps)
    14 Dips

  • Friday 11/9/18


    “Triple Double”
    For Total Time
    Buy-In: 100 Double Unders (200 SUs or 2 mins DU Practice)
    Immediately Into…

    3 Rounds of:
    12 Power Snatches (III-75/55, II-65/45, I-55/35)
    4 Burpee Box Jump Overs (24/20)

    Rest 5 Minutes

    Buy-In: 100 Double Unders (200 SUs or 2 mins DUP)
    Immediately Into…

    3 Rounds of:
    8 Power Snatches (III-105/75, 85/65, I-65/45)
    4 Burpee Box Jump Overs (30/24)

    Rest 5 Minutes

    Buy-In: 100 Double Unders (200 SUs or 2 mins DUP)
    Immediately Into…

    3 Rounds of:
    4 Power Snatches (III-135/95, II-115/85, I-95/65)
    4 Burpee Box Jump Overs (36/30)

    *If you are scaling the box jump height, still increase the height each round



  • Wednesday 11/7/18


    4 Rounds for Time of: 

    40m Walking Lunges w/ KB in Suitcase Carry Position* (III-55/35, II-35/25, I-30/20)

    30 GHD Sit-Ups or 30 T2B (Scale: 30 V-Ups)

    30 One Leg Romanian Deadlifts w/ KB (same KB as lunge)

    30 KB Oblique Side Bends

    20 Pistol Squats


    *Hold KB by your side (this is to build stability in your obliques) switch anytime. 40m is wall to wall and back.



  • Tuesday 11/6/18


    Since most of us are human, disregard the RX weights for this WOD. Use the percentage of your max option. Treat every barbell movement as your 1RM. Focus, keep form, move with intention. Oh.... and GO HEAVY! This workout has a very specific desired stimulus that you will not get at 50% of your max. There is a WOD after King Kong but the focus are the heavy lifts in King Kong. Just do your best with what ya got on the 2nd WOD. Now go prove whatcha got!!!

    “KING KONG”
    3 Rounds for Time
    1 Deadlift (455/320lbs or 85% of your 1RM)
    2 Muscle-Ups (Scale: 4 pull ups + 4 dips)
    3 Squat Cleans (250/175lbs or 80% of your 1RM)
    4 Handstand Push Ups (Scale: Seated DB Strict Press)


    WOD
    3 Rounds for Time:
    15 Chest to Bar Pull-ups
    50′ Handstand Walk (Scale: 30 Handstand Shoulder Taps or 4 Wall Walks
    15 Wallballs (30/20, heavier than normal)
    50′ Handstand Walk (Scale: 30 Handstand Shoulder Taps or 4 Wall Walks

    Time Cap: 20 mins