Friday, February 1 2019

WOD: In Teams of 2-3, 5RFT
20 Bench Press
40 Cal Row, Bike, Ski

Thursday, January 31 2019

Skill: Toes to Bar

WOD: AMRAP 15
10 Burpess
5 Thrusters 95/65
10 Toes to Bar
5 Thrusters

*Add weight every 2 rounds, up to 6 rounds

Round 1/2: 95/65
Round 3/4: 115/75
Round 5/6: 135/95

Wednesday, January 30 2019

Strength: Push Press + Push Jerk
5 Sets of 2+ 2 @ 70% of C+J @70% of your Jerk

WOD: 3RFT
20 HSPU
15 Cal Row, Bike, Ski
10 Hang Power Cleans 185/125

Tuesday, January 29 2019

Partner Strength: Back Squat  + Single Leg Romanian Deadlifts, 5 Sets of each.
Back Squat: 1 reps @80% + 10-20lbs

 Single Leg Romanian Deadlifts: 6-8 reps per Leg (Foot elevated on a Beach)

 WOD:  5RFT
10 Deadlifts 225/155
10 HRPU

L2: 185/125
L1: 135/95

Monday, January 28 2019

 WOD: For Time

100 Double-unders
60 Wall Balls 20/14
30 Pull-ups
75 Double-unders
40 Wall Balls
20 C2B Pull-ups
50 Double-unders
20 Wall Balls
10 Strict Pull-ups (ADV: 10 Bar Muscle-ups)

Saturday, January 26 2019

SWEAT: 10 minutes to finish…
5 Rounds
12 Cal Bike
12 Cal Row

Rest 3 minutes
10 minutes to finish…
5 Rounds
10 Front Rack Lunges 95/65
10 American KB Swings 53/35
10 Push-ups

 Rest 3 minutes
 10 minutes to finish…
5 Rounds
20 Alt. DB Snatch 50/35
20 Toes to Bar

Friday, January 25 2019

 Strength: Front Squat
Set 1: 15 reps @ 40%
Set 2: 15 reps @ 50%
Set 3: 15 reps @ 50%

WOD: Against a 3 minute running clock for 3 sets.
500m Row
Max Muscle-ups

 *Scaled to max Ring Dips

                 Rest 3 minutes between rounds

Thursday, January 24 2018

 Mobility

 WOD: AMRAP 30
10 Cal Row, Bike, Ski
20 Wall Balls 20/14 
30 Push-ups
40 Sit-ups
50 Air Squats
60 Double-unders

Wednesday, January 23 2019

Strength: E2MOM 20
1 Clean + Jerk
Build over 10 sets

WOD: 2RFT
50 Push Jerks
25 Toes to Bar
*EMOM 4 Burpees

 *Start with burpees

*You must pause at the top of the jerk and show control before lowering the barbell. You must complete all 50 jerks before moving onto the toes to bar.

*Repeat from Wednesday, December 19 2018

Tuesday, January 22 2019

 Skill: Handstand Walk

WOD: For Time
50/40 Cal Bike, Row, Ski
40 Power Cleans 135/95
30 Front Squats
20 HSPU

Monday, January 21 2019

We ask that everyone wear a separate pair of sneakers to the gym to help keep the gym floor clean.

Skill: Pull-ups

Strength: Back Squat
Build to 80% for 1 rep

WOD: Fran
For Time:
21-15-9
Thrusters 95/65
Pull-ups

**10 min CAP

Saturday, January 19 2018

SWEAT: For Time
1 - 200m Row or Run
2 Wall Walks
3 OH Lunges 45/25 (3 per leg)
4 DB or KB Thrusters
5 Burpess
6 Pull-ups
7 KB Swings 53/35
8 Goblet Squats
9 Toes to Bar
10 Wall Balls 20/14

Structured like 12 days of Christmas 

Friday, January 18 2019

Strength: Single Leg Romanian Deadlift
4 Sets of 8 reps per side

*Elevate your foot on a bench.

WOD 1: Isabel
For Time:
30 Power Snatches 135/95

Rest 5 minutes  

WOD 2: AMRAP 8
6 Strict HSPU  
7 Burpees
8 Back Rack Lunges 135/95  

Thursday, January 17 2018

Strength: Bench Press
40% x 10 reps
40% x 10 reps
50% x 10 reps

WOD:  For Time
15 Ring Dips
25 Box Jump-Overs
35 KB Swings 70/53
45 Sit-ups
55 Calories
45 Sit-ups
35 KB Swings
25 Box Jump-Overs
15 Ring Dips

Wednesday, January 16 2019

              Happy Birthday Allison!  

Strength: Push Press (Week 1 of 4)
70% x 5 reps
80% x 5 reps
90% x 5 reps

WOD: For Time
18-15-12-9-6
Thrusters
15 Toes to Bar

Set 18: 95/65
Set 15: 115/75
Set 12: 135/95
Set 9: 145/100
Set 6: 155/105

 Scaling: If you have to scale, which many of you will. Choose a weight that allows you to add 5lbs every round.

Tuesday, January 15 2019

Strength: Back Squat (week 4 of 4)
50% x 10
60% x 5-7 reps
70% x 5-7 reps

 WOD: TABATA
20 seconds of work, 10 seconds of rest x 8 rounds
1)   Calorie Bike
2)   Push-ups
3)   Cal Row
4)   KB Swings 53/35

Monday, January 14 2019

Accessory Work: 3 Rounds
1 Min Plank
Rest 1 minute between rounds

WOD: EMOM 30
Min 1: 15 Wall Balls 20/14
Min 2: 50 Double-Unders
Min 3: 3 Deadlifts (climbing)

Thursday, January 17 2018

Strength: Bench Press 40% x 10 reps

40% x 10 reps

50% x 10 reps

WOD:  For Time

15 Ring Dips

25 Box Jump-Overs

35 KB Swings 70/53

45 Sit-ups

55 Calories

45 Sit-ups

35 KB Swings

25 Box Jump-Overs

15 Ring Dips

Saturday, January 12 2019

TEAM DAY!!!

SWEAT: “Filthy 100’s”
For Time:
100 Box Jumps 24/20
100 Jumping Pull-ups
100 KB Swings 35
100 Walking Lunges
100 Knees to Elbows
100 Push Press 45lbs
100 Supermans
100 Wall Balls 20/14
100 Burpees
100 Double-unders  

Friday, January 11 2019

Skill: Muscle-ups
Scale to: Ring Dips or Pull-ups

 WOD: 2RFT
50 Russian KB Swings 53/35
50 Tuck Ups
100 Double-unders

 *Cap 12 mins

ADV: 70/53