W.O.D.

  • Wednesday 11/28/18


    1. Bench Press 

    10-9-8-7-6-5-4-3-2-1 at 70% of your 1RM (all sets UNBROKEN)

    2. For Time:
    21-15-9
    Left-arm KB snatches
    Right-arm KB snatches
    Pull-ups

    III-55/35, II-35/25, I-25/15


  • Tuesday 11/27/18


    "Karen"
    For Time:
    150 Wall Balls (RX-20/14)


  • Monday 11/26/18


    2 Partners-1 Working at a Time
    Record HSPUs, DUs and Total BS Weight:
    0-4 mins: Max HSPUs
    4-6 mins: Rest
    6-10 mins: Max Double Unders (SUs or Speed Steps)
    10-12 mins: Rest
    12-20 mins: Both Partners find 3RM Back Squat
     


  • Friday 11/23/18


    Stamina Squatting
    Alternating On the Minute x 12 (6 Rounds):
    Odd Minutes: 1 Front Squat
    Even Minutes: 3 Back Squats

    Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

    5 Rounds for Total Cals:
    1:00 of Wall Sit with Double KB/DB in Front Rack Position (III-35/25, II-25/15, I-20/10)
    :15 Transition
    :30 Max Effort Cal Row
    2:00 Rest

    *Penalty for coming out of Wall Sit:
    1 Burpee for every 2 seconds of being out of a wall sit. Do Burpees after WOD 


  • Thursday 11/22/18


    We will be having one class today at 9:30am. Happy Thanksgiving!

    With every workout, Partner 1 completes entire round then Partner 2 completes entire round. Continue until 10 min AMRAP is finished:

    10 Min AMRAP:
    20 American KBS (55/35)
    15 Goblet squats (same KB)
    10 Burpees to Plate
    5 Pull-ups (LIII- 5 Muscle Ups)

    Rest 3:00

    10 Min AMRAP:
    20 1 Arm OH Lunges (same KB if able. scale: lighter DB)
    15 Hand Release Push-ups
    10 Deadlifts (III-135/95, II-115/80, I-95/65)
    35 Double Unders

    Rest 3:00

    10 Min AMRAP:
    10 Calorie row
    10 Thrusters (III-135/95, II-115/80, I-95/65)
    5 Toes to Bar


  • 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)




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