Strength/Skill: Snatch Every 3 minutes for 3 rounds: Bike 15/12 cals + 3 Snatches (FB – squat) Increase snatch weight as you wish Athletes 17+ do 15/12 Burpees instead of Bike WOD: Partner 10 RFT 9 Power Snatches (95/65) 15 Wall Balls (30/20) 9 Pullups (FB – C2Bs) Complete 10 rounds as a team, as […]
Strength/Skill: Back Squat, 6 x 10 @ 55% of your 1RM, every 2 minutes WOD: Ladder – 18 minutes 2, 4, 6, 8, 10, etc… of: Pistols, 1 for 1 (FB – weighted) HRPUs (FB – ring pushups) Burpee, to a target S2O @ about 60% of 1RM
Strength/Skill: Handstand Pushups, 5 round EMOM, you choose mod and reps WOD: AMAP In 3 minutes complete: 15 Box Jumps (24/20) 12 KB swings (70/50) 9 T2B AMAP HSPUs w/ remaining time rest 1 minute/record number of HSPU reps repeat 3 more times (4 total rounds, 4 separate scores) then, Away from the Whiteboard, 3 rounds […]
Strength/Skill: Front Squat, 3 x 3, 85%, every 2 minutes WOD: 20 minute AMRAP 3 Hang Cleans (95/65 to start) 35 Double Unders 10 Ball-over-shoulders (50/40) **Increase hang clean weight every 2 rounds
Strength/Skill: Deadlifts & Pullups 3 DL @ 75% of 1RM + 6 Strict Pullups, every 2 minutes for 4 total rounds Example (treat it as an EMOM, alternating movements): min 0 – 1: 3 DLs 1 – 2: 6 Pullups 2 – 3: 3 DLs 3 – 4: 6 Pullups 4 – 5: 3 DLs […]
Strength/Skill: Bench Press 3 x 5, 3 x 3, every 90 seconds 3 sets of 5, then 3 sets of 3, every 90 seconds WOD: 4 RFT Ladder 21 Abmat situps 24, 27, 30 15 Pullups 15, 15, 15 9 HRPUs 12, 15, 18 6 Dips 9, 12, 15 Pullup reps remain constant at 15 […]
9:30am – 10:30am – Hero WOD: DON, For time 66 Deadlifts, 115/75 66 Box jump, 24/20 66 Kettlebell swings, 55/40 66 Knees to elbows (Mod: ABMAT) 66 Pull-ups (Mod: Rows) 66 Thrusters, 55/35 66 Wall ball shots, 20/14 66 Burpees 66 Double-unders (Mod: WJR) Previous DON: 11.24.16 11.26.15
Strength/Skill: Clean and Jerk 8 x 1, EMOM Work up to a heavy 1 rep. Coaches update spreadsheet. WOD: For Time Intervals Part A, 1 round of: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 S2O (155/105) 1 minute rest Part B, 2 rounds of: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 […]
Strength/Skill: Back Squats 3 x 1, every 2 minutes attempt new 1RM. coaches record new PRs in the computer. As a guide, the 1st rep should be around 85% of your old 1RM, 2nd rep 95-100%, 3rd rep attempt new 1RM. WOD: For Time 60 DUs, 1 Min Plank 60 DUs, 15 DB/KB Thrusters (2 […]
Strength/Skill: Handstand Pushups 3 x 8, every 2 minutes last week’s mods: 11.17.17 WOD: 25 min AMRAP Chipper 30/20 cal Bike 50 T2B 50 Russian swings (50/35) 30 HSPUs People may have to start on different exercises. If you end up waiting to use the bike because they are all taken, move on and come […]
Strength/Skill: Handstand Pushups 3 x 8, every 2 minutes last week’s mods: 11.9.17 WOD: 8 RFT Ready set go: 5 Rope Climbs (FBs do 8), into 8 rounds of: 5 Deadlifts @ 70% of 1 rep max 10 HSPUs (this should be easier than the skill) 5 Rope Climbs (FBs do 8) then record time
Strength/Skill: Back Squat 3 x 4 @ 80%, every 2 minutes WOD: 7 Round EMOM Min 1: 12 BJO (24/20) Min 2: AMAP Toes to Rings in 40 seconds Min 3: 5 Back Squats @ around 60%, from racks People will start on different exercises Max 7 people per starting location Nothing to record today
Strength/Skill: Dumbbell Complex 1 Complex (1 Arm) = 1 Power Clean + 1 Push Press + 1 Thruster 5 x 4 Complexes, alternating arms, every 90 seconds 4 reps = Left arm, right, left, right WOD: For Time Chipper 30 – 20 – 10 Pullups (FB – C2B) Wall Ball Clusters (Medicine Ball Clean + […]
Strength/Skill: Hang Snatch 6 x 2, every 90 seconds WOD: Partner AMRAPs – 28 Minutes AMRAP a: 20/14 cal Row 35 Double Unders AMRAP b: 8 Hang Snatches (115/95) 8 Bar-over-burpees (facing the bar if space allows) Everyone takes a 2 minute rest every 3 minutes Partners alternate AMRAPs after each 2 minute rest Pick […]
Strength/Skill: Front Squat 7 x 3 @ 60%, EMOM from ground, no racks (unless you are unable to clean) WOD: For Time Ladder 10 – 1 Power Clean (135/95) 1 – 10 Double KB Front Squat (50s/35s) FBs can do KB Thrusters 15 – 20 min cap, coach’s decision 2 minutes after the cap, Away […]
Strength/Skill: Team Row Intervals Teams of 2: 1000m 600m 200m record a time for each distance 8 min cap or Teams of 3: 1500m 900m 300m record a time for each distance 12 min cap WOD: Chipper for time 60 Abmat situps 10 Deadlifts (225/155) [15 reps for FBs] 40 Burpees 10 Deadlifts (225/155) [15 […]
Strength/Skill: HSPUs, *4 x 8, every 2 minutes last week’s mods: 11.1.17 WOD: 18 min AMRAP 5 HRPUs 3 Box Jumps (30/24) 1 Squat Clean @ 60% of your 1RM 70% for FBs
Strength/Skill: T2B and Snatches 50 or 30 T2B for time 5 min cap 3 min rest, then right into: Isabel – 30 Snatches for time (135/95) 10 min cap 3 min rest, then right into WOD WOD: 5 RFT 10 SDHPs 15 V-ups 30s Plank
Strength/Skill: Back Squats, 8 x 2, 75%, every minute WOD: Split AMRAPs 5 rounds of each AMRAP, alternating every 2 minutes: AMRAP 1: 8 Pistols (Weighted for FBs) 12 Pullups (8 C2Bs for FBs) AMRAP 2: Max Bike cals (17+ Row cals) Work on AMRAP 1 for 2 minutes, then switch to AMRAP 2 for […]
Strength/Skill: Push Press 4 x 3, every 90 seconds **3-5 second negative (control barbell slowly back to shoulders) WOD: For Time 21 – 15 – 9 – 15 – 21 of: Wall Balls (30/20) American KB swings (70/50) **2 Rope Climbs after each round (4 for FBs), including the 5th round 22 min cap
Strength/Skill: Ab Circuit 3 Rounds, 20:40 work:rest L-sits Hollow Rocks Front Supports WOD: For Time Double Unders – 50, 40, 30, 20, 10 T2B – 15, 12, 9, 6, 3 Squat Clean – 5, 4, 3, 2, 1 no Rx weight 14 min cap 1 min rest, then (everyone begins at 15 min mark): 7 […]
Strength/Skill: 10 min EMOM Complex Every minute on the minute perform 1 Snatch + 2 Overhead Squats F.B. option, every 2 minutes: 1 Snatch + 7 OHSs WOD: Kelsey 6 RFT: 15 Wall Balls (20/14) 12 KB swings (70/45) 9 Overhead Squats (115/65) Some of you did this all the way back on 4.7.15
Categories
Recent Posts
Archives
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- May 2022
- April 2022
- March 2022
- February 2022
- January 2022
- December 2021
- November 2021
- October 2021
- September 2021
- August 2021
- July 2021
- June 2021
- May 2021
- April 2021
- March 2021
- February 2021
- January 2021
- December 2020
- November 2020
- October 2020
- September 2020
- August 2020
- July 2020
- June 2020
- March 2020
- February 2020
- January 2020
- December 2019
- November 2019
- October 2019
- September 2019
- August 2019
- July 2019
- June 2019
- May 2019
- April 2019
- March 2019
- February 2019
- January 2019
- December 2018
- November 2018
- October 2018
- September 2018
- August 2018
- July 2018
- June 2018
- May 2018
- April 2018
- March 2018
- February 2018
- January 2018
- December 2017
- November 2017
- October 2017
- September 2017
- August 2017
- July 2017
- June 2017
- May 2017
- April 2017
- March 2017
- February 2017
- January 2017
- December 2016
- November 2016
- October 2016
- September 2016
- August 2016
- July 2016
- June 2016
- May 2016
- April 2016
- March 2016
- February 2016
- January 2016
- December 2015
- November 2015
- October 2015
- September 2015
- August 2015
- July 2015
- June 2015
- May 2015
- April 2015
- March 2015
- February 2015
- January 2015
- December 2014
- November 2014
- October 2014
- September 2014
- August 2014
- July 2014
- June 2014
- May 2014
- April 2014
- March 2014
- February 2014
- January 2014
- December 2013
- November 2013
- October 2013
- September 2013
- August 2013
- July 2013
- June 2013
- May 2013
- April 2013
- March 2013
- February 2013
- January 2013
- December 2012
- November 2012
- October 2012
- September 2012
- August 2012
- July 2012
- June 2012
- May 2012
- April 2012
- March 2012
- February 2012
- January 2012
- December 2011
- November 2011
- October 2010
- August 2010
- March 2010
- February 2010