W.O.D.

Everything listed under: youth sports coming near me

  • 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


  • Friday 11/2/18


    1. Tempo Front Squat
    Build to a Heavy Set of 2
    5 Second Down, 2 Second Pause

    2. *Start a clock and begin an attempt at each exercise every 2 minutes*
    3 Rounds of:
    Max unbroken reps of strict pull-ups (choose a scale that will give you 10+ reps. Scale to max hang on pull up bar if needed)
    Max reps of goblet squats in 30 seconds (III-70/55, II-55/35, I-35/25)
    Max-calorie row in 30 seconds
    Max unbroken L-sit hold for time

    *These are max effort attempts. Push yourself!


  • Thursday 11/1/18


    Skill work
    Choose from: Handstand Push Ups, Double Unders, Rope Climb, or Handstand Walk

    OR


    Make up yesterday's WOD

  • Wednesday 10/31/18


    WEIGHT VEST WEDNESDAY!
    Wear your weight vest for entire session

    Min 0-20 (when finished, rest remaining of the 20 mins)
    Rope Climb/Grip Conditioning
    5 Rounds For Time:
    200m Run
    3 Rope Climbs (scale: 15 Towel Ring Rows)

    At min 20
    AMRAP 15:
    30 Double Unders, 10 Dumbbell Power Cleans
    30 Double Unders, 10 Dumbbell Hang Squat Cleans
    30 Double Unders, 10 Dumbbell Push Presses
    30 Double Unders, 10 Dumbbell Push Up + Row
    30 Double Unders, 10 Dumbbell Thrusters

    DB Weight
    III-50/35, II-40/25, I-30/20



  • Tuesday 10/30/18


    For Time:
    50/35 Calorie Row
    35 Lateral Barbell Burpees
    35 Barbell Lunges (III-135/95, II-115/80, I-95/65)

    Rest 7 Mins

    For Time:
    50/35 Calorie Row
    35 Lateral Barbell Burpees
    35 Front Squats (III-135/95, II-115/80, I-95/65)

    Rest 7 Mins

    For Time:
    50/35 Calorie Row
    35 Lateral Barbell Burpees
    35 Back Squats (III-135/95, II-115/80, I-95/65)

    **All reps taken from the ground


  • Monday 10/29/18


    Halloween WOD is today - Don't forget your costume! Best Overall Costume and Best Homemade Costume win a prize!

    2 Partner Pumpkin Smash (pumpkin = med ball)
    3 Rounds for Time:
    400m Pumpkin Run (both partners run together, hand off pumpkin at any time)
    31 Weighted Push Ups each (45/25# plate on back - non working partner holds pumpkin in the bottom of an overhead squat (scale-hold out in front))
    31 Weighted Overhead Sit Ups each (touch plate to the ground overhead then sit up and raise plate overhead - non working partner stays in the bottom of the goblet squat holding pumpkin (pumpkin can only touch hands, can't rest on legs))
    31 Wall Ball Tosses each (stand 10' apart, squat and toss the med ball to your partner who squats with the ball and tosses it back)

    Time Cap: 31 mins


  • Friday 10/26/18


    For Time:
    100 Devil Presses for Time (III-35/25, II-30/20, I-25/15)

    *CATCH: Every 25 you must stop and do 1 of the following
    -6 Muscle Ups (12 Pull Ups)
    -25 Hollow Rocks
    -15 Cluster Wall Balls 20/14
    -25 Jumping Lunges holding wall ball

    *End WOD with a set from the above list. You can do a different movement every 25 reps or the same movement for all. Your choice.


  • Thursday 10/25/18

    For time:

    5k Run

    *Start outside the front of the gym, go down Stilesboro Road until you get to Barrett Parkway. Turn around at the light and finish outside the front of the gym.


  • Wednesday 10/24/18


    Back Squat
    E2MOM:
    3×5 @ 70%
    1×5 @ 75%

    For Time:
    16-14-12-10-8-6-4-2
    T2B
    20m Sled Push (wall to wall each round) Rx-70/45, Sc-45/0
    GHD (Scale: Weighted Sit Ups or V-Ups)
    Cal Row

    *If using a box for sled push add 45lb plate to the weights above


  • Tuesday 10/23/18


    Tabata Push Jerks
    Rest 3 minutes
    Tabata Chest to Bar Pull Ups
    Rest 3 minutes
    Tabata Push Ups
    Rest 3 minutes
    Tabata Hang Power Snatches

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

    Complete the full Tabata round of push jerks before moving on to the next movement.

    Barbell Weight
    III-95/65
    II-80/55
    I-65/45