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SWEAT: 5 minutes to get as far as possible.....

20 Cal Row/Bike/Ski

30 Wall Balls 20/14

20 V-UPS

30 DB/KB Deadlifts 

20 Burpees

30 KB Swings 53/35

20 Goblet Squats 

30 Cal Row/Bike/Ski

Rest 90 seconds

10 minutes to get as far as possible.... Same workout above.

Rest 3 minutes 

For Time

Same workout 

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Wednesday, January 22 2020

TEAM WOD: With a 35 minute running clock….

2 Rounds 

30/24 Cal Bike

30 Pull-ups 

Into…

2 Rounds 

30 Goblet Squats 53/35 

30 Power Snatches 95/65

Into….

2 Rounds 

30 Bar over Burpees 

30 Back Squats 95/65 

Into…

30 Curtis P’s 95/65

1 Curtis P = 1 Power Clean + 1 Lunge on each leg + 1 Push Press 

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Monday, January 20 2020

Happy Martin Luther King Jr. Day!

Normal class schedule today

Strength: Back Squat 

5 Sets of 3 @ 80% 

Superset with…

Hip Thrusts x 10 reps 

WOD: AMRAP 12 

6 Cal Bike/Row/Ski 

6 Toes to Bar 

6 Front Squats 95/65

Round 2: 8 reps of each 

Round 3: 10 reps of each 

Round 4: 12 reps of each 

Keep adding 2 reps each round until time is up.

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Wednesday, January 15 2020 

WOD: 2 Rounds 

EMOM 4:3 Front Squats 

immediately into…

EMOM 4: 12/9 Cal Row 

immediately into…

EMOM 4: 3 Squat Cleans 

immediately into…

EMOM 4: 10 Toes to Bar 

32 minutes straight. Choose something challenging but do not fail. Remember to stay at each station for 4 minutes before switching. You score is the total weight of your Front Squat and Squat Cleans.

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Saturday, January 11 2020 

SWEAT: 2 Rounds 

2 Minutes: Plank on your hands

Rest 1 minute 

2 Minutes: Max Cals on the Rower 

Rest 1 minute

2 minutes: Max DB Deadlifts 

Rest 1 minute

2 Minutes: Max Cal Bike 

Rest 1 minute 

2 Minutes: Max Sit-ups 

Rest 1 minute 

2 Minutes:  Max Double-unders

At the end of each round rest for 3 minutes.

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Tuesday, January 7 2020

Team WOD Tuesday: 

For Time 

2 Rounds 

50/35 Cal Bike 

40 Power Clean + Jerk 95/65

30 Pull-ups 

30-20-10

Thrusters 95/65

Pull-ups 

150 KB Swings 53/35

30-20-10

Thrusters 

Pull-ups 

2 Rounds 

50/35 Cal Bike 

40 Power Clean + Jerk 95/65

30 Pull-ups 

*35 minute CAP 

Pyramid scheme chipper. No rest between sections. After the KB swings it’s the same workout in reverse order. Their also isn’t as many pull-ups in the workout as it seems. 

L2: 75/55

L1: 65/45

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Saturday, January 4 2020 

Hey everyone, tomorrow is the big day. Make sure to arrive at 9:00am. Our first heat will kick off at 9:30am sharp!

Workout 1: Heat 1: 

Ally + Laura

Beth + Steve

Anton + Alex

Lizzie + Maura 

Sam + Tobe 

Nicole + Ronja

Felipe + Rodrigo 

Heat 2: 

Kate Maloof + Sara 

Ben Radz + John 

Amanda + Maria 

Christine + Briana 

Kim + Theresa

Jill + Jeannie 

Will + Natalie 

Heat 3: 

Zach + Luciano 

Chris + Kieran 

Kate L + Stefany 

Jessica + Natalie D

Danny + Bryan

Cam + Summertime Tyler 

WOD 1: In teams of 2, both partners can work at the same time.

0:00-3:00

AMRAP 3

Max Burpees to a target

3:00-15:00 (12 minutes to establish a 1RM Clean+ Jerk) 

*Both partners can work at the same time on the burpees. For the C+J you will be allowed one bar per team. 


WOD 2: AMRAP 10

40 Wall Balls 20/14

30 KB Swings 53/35

20 HR Push-ups

10 Box-Jump Overs 24/20 

*Only one athlete can work at a time. Split the work evenly. Step-Overs are allowed.

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Friday, January 3 2020 

Our Holiday party is this Saturday, January 4th. We will be hosting an In-House throwdown. Please make sure you choose your partner prior to Saturday. If you do not have one please let Coach Will know and he will find you one.  There is a sign-up sheet on the board. Please select a team name and division (Rx or Scaled). Food is a potluck this year! There is a sheet on the board, please write down what you are bringing. Heat times will be posted Friday night. 

Strength: 4 Sets of

5-7 Strict or Weighted Pull-ups 

Into..

10 DB Bench Press 

WOD: 3RFT

20 Deficit Push-ups 

20 Goblet Lunges 

20 Pull-ups