Month: December 2014

Rope Slam Bicep Curls Hollow Body Holds Rower TRX Rows L-Sits Burpees Sled Push Russian Twist Shoot Throughs 1x 30:30 1x 30:20 1x 30:20 1x 20:20  

Skill:  3RM Front Squat 5,5,3,3,3   WOD:  For Time 21-18-15 Front Squats (155/95) Forward Facing Burpees* 12-9-6-3 Slam Ball (30/20) Toes to Bar (mod: Hanging Knee Tuck 1 for 1) 25 min cap   *Jump over the bar forward facing but do the burpee to the side so there is room for everyone     […]

Skill: Sweeping DL (3×8) 10 minutes    WOD:  Ladder 10,9,8,7,6,5,4,3,2,1 Pass Betweens (15/10 DB/KB/Med Ball/Anything) Bentover Row (115/75) Weighted Crunches (45/25) KBS (70/50) V-Ups *1 Min plank after each round   30 min cap          

Skill: Power Snatch   WOD: Partner FGB 5 Rounds Snatch (75/55) Box Jumps (24/20) SDHP (75/55) Wall Ball (20/14) G2O (45/25 Plate)   *One partner will perform 30 seconds of the movements and other person will perform the other 30 seconds. *If someone is by themselves then they will perform 3 Rounds   In this […]

Skill: Clean, Lunge, Clean, Lunge (C,L,C,L)   WOD:  25 Min AMRAP 4 CLCL* (115/75) 25 HRPU 10 ALT D. Snatches (50/30) 1 for 1 40 ABMAT Sit Ups   *Clean, Left leg Lunge, Clean, Right Leg Lunge = 1 rep        

Sled Push Knee to Ball Slam Ball up and overs Rope Slam D. Incline Row D. Curl Rower TRX Row L-Sits HandStand Hold 1x 30:30 2x 30:20 2x 30:20          

For Time 50 Dips 50 Wall Balls (20/14) 50 OHL Steps (45/25 plate) 50 KB SDHP (70/45) 50 KBS (70/45) 50 Hollow Body Rocks 50 Box Jump Overs (no hip ext. needed) 50 Thrusters (45/30) 50 Calories Row 50 Pull Ups 35 min cap   You can go in any order. You must complete one […]

Skill:  30 HSPU for Time   WOD: 8 Rounds  3 Deadlifts (275/185) 2 Rope Climbs (mod: 3 rope climbs) 10 Plate Burpees 1 Min rest after each round    30 min cap *Recording your First round time, and final time Goal: Challenge yourself on the DL with heavier weight. Work on the rope climb with […]

Skill: 3RM Back Squat 5, 5, 3, 3, 3   WOD:  For Time 21-15-9 Front Squat (145/95) 30-20-10 T2B (mod: hanging knee tucks 1 for 1) 100 Jump Ropes after each set 25 Min cap   Goal: Moderate Weight Front Squat, Work on T2B or proper knee tucks, work towards doubles   21 FS, 30 T2B, 100 DU […]

Skill: Mobility (After Class)   WOD: Tabata Part A: Keep a constant running total  KBS (70/50) Goblet Squat (70/50)   Part B: Keep a constant running total  KB Press Left Arm (50/30) KB Press Right Arm (50/30) Sumo Squat   Part C: Keep a constant running total  V-Ups Med Ball Full Crunch Med Ball Slam   *Each Part […]

Each Race is 7 Minutes   Race 1:   DB Box Overs (50/30) *AMAP *Switch every 5 reps *While one person works the other holds a plank    Race 2:  8 Bench Presses 16 SSJ *AMRAP  *Round for Round   Race 3:  200 Meter Row 3 Rope Climbs *Follow the Leader *AMRAP   Cash Out: […]

Skill: Hang Snatch + OHS   WOD:  5RFT 7 Hang Snatches (95/55) FB (135/75) 8 OHS (95/55) FB (135/75) 9 SDHP (95/55) FB (135/75) 20 ABMAT Sit Ups 10 Hollow Rocks   25 min cap            

Skill: Foam Rolling   Minutes 0 – 10  EMOM Even Minutes: 10 Burpees (FB 12) Odd Minutes: 25 Double Unders/WJR (FB:40)   Minutes 12 – 18  For Time SPRINT 21-15-9 Box Jumps (24/20) Shoulder to Overhead (135/85)   Minutes 20 – 30 Same as EMOM above          

Skill:  Toes to Bar   WOD: 7 Round AMAP 3 Mins on the clock to complete 50 Squats 10 Toes to Bar With the remaining time complete AMAP HRPU   1 min rest Complete 6 more times (7 rounds altogether)        

Skill: Deadlift (5, 5, 3, 3, 3)   WOD:  Ladder 3, 6, 9, 12,… 20 min cap HSPU Cleans (135/95) Alternating Pistols  (2 for 1) Deadlifts (135/95)        

Skill: Mobility (10 min)   WOD: AMRAPs 5 min each  2 Rope Climbs 8 Burpee Box Overs 2 min rest 15 DB/KB Bentover Rows (50/30) (each hand) 10 DB/KB Alternating Shoulder Presses (50/30)  *each hand holding one (2 FOR 1) 2 min rest 10 V-Ups 30 Double Unders 2 min rest 2 Rope Climbs 8 Burpee Box […]

Skill: Front Squats  5, 5, 5  (Tempo  3 seconds down: 1 Second up) (10 min)   WOD: Chipper 80 Front Squats (135/95) 100 Weighted HRPU (45/25 plate) 80 OHL Steps (45/25 plate) 100 Hollow Rocks 80 Weighted Crunches (45/25) 6 Wheel Barrows Total (3 each) 50′   30 minute cap   *Partners can switch on and […]

Skill:  Cluster (Clean + Thruster)   WOD:  5RFT 8 Clusters (135/75) 16 Burpees 12 Lateral Box Jumps and Overs (1 for 1) 2 Min rest after every round   30 min cap      

Skill:  OHS   WOD: For Time  30 Minutes on the clock to complete:   3 Rounds of: 5 Sprints on blacktop (there/back = 1) 21 KBS (70/50) then 2 Rounds of: 10 Snatches (95/65) FB(135/95) 10 OHS (95/65) FB(135/95) then 1 Round of: 20 Strict Pull Ups (Mod: Ring Rows)            

Skill: Pistol   WOD: Ladder 10 – 1 Deadlift (225/155) 1 – 10 Pistols (2 for 1) 20 Russian Twists 1 for 1   25 min cap      

Skill:  S2O 3RM  5, 5, 3, 3, 3   WOD:  6RFT 10 S2O (115/75) 10 Hollow Rocks 10 ABMAT Sit Ups 10 Wall Balls (20/14) EMOM 5 Box Jumps (20″)   25 Min cap  

Skill: Sweeping Deadlift   7 Stations 20:10 for 8 rounds at each station   Rope Slam HRPU Tire Flip Dips G2O Shoot Throughs Bench Hops  

Each part has a 10 min cap   Part 1 20 DB Burpee Box Overs Each (50/30) 20″ then AMAP Burpees (only one person doing burpees at once) (switch every 5 reps until 40 are complete)   Part 2 40 Back Squats Each (155/105) then AMAP Burpees (only one person doing burpees at once) (switch every 5 […]