Month: December 2017

WOD: 35 Min AMRAP 100 Wall Balls (20/14) 75 KBS (70/55) 50 Calorie Row 25 Deadlifts (255/195) 12 Rope Climbs

Strength/Skill: Snatch Complex, 4 x 1, every 90 seconds 1 Complex = 1 Muscle Snatch + 2 Low Hang (below knee) Snatches + 3 Hip Hang Snatches + 4 OHSs All without dropping the barbell FBs do Squat Snatches WOD: 15 min AMRAP 10 Overhead Squats (95/65) (mod: Front Squats) 15 Pullups 2 minutes of […]

Strength/Skill: Rowling, Partner Style, 10 frames Every meter above or below 100 meters equals a penalty of: 1 Hang Clean + 1 Burpee Box Jump use the same weight as you will in the WOD (135/95) example: 103 = 3 HCs + 3 BBJs 96 = 4 HCs + 4 BBJs 17+ people do groups […]

Strength/Skill: Banded Deadlifts, 5 x 3 singles, every 90 seconds WOD: 23 min Partner Battle AMRAP Each person will have their own score. The AMRAP is: 15 Deadlifts (135/95) 10 HSPUs Every 2 rounds, increase DL weight, but decrease reps by 3: 15 = 135/95 12 = 185/125 9 = 225/155 6 = 275/185 3 […]

Strength/Skill: Wall-ball Cluster, Back Squats Back Squats, every 90 seconds: 3 x 3 @ 75% 2 x 2 @ 85% 1 x 1 @ 95% WOD: As Little As Possible Rope Climbs, for time 20 Wall-ball Clusters (50/30 – using slam balls), 8′ target for all 2 rope climbs 40 T2B 2 rope climbs 60 […]

WOD: 12 Days of Christmas SDHP (135/95) Thruster S2O Power Clean Deadlift Squat Jumps Burpees Box Jumps (20″) Hollow Rocks HRPU Floor Presses Front Squats 45 min cap   Last Year

Strength/Skill: Deadlift, 5 x 3, every 3 minutes Find new 3RM WOD: Chipper 3 min Accumulated Plank 40 Pullups (FB – C2Bs, FB+ – 20 Muscle-ups) 2 min OH plate hold (45/35) 30 DL @ 70% of 3RM from today 1 min hollow hold 20 Bar over burpees record final time 20 minute cap

Strength/Skill: Wall Walks 2 Wall Walks every 90 seconds for 3 rounds mod – pushup position pulses WOD: For Time 2 rounds of: 7 HSPUs 14 Russian swings (55/40) 5 Rope Climbs 3 rounds of: 7 HSPUs 14 Russian swings (55/40) 5 Rope Climbs 4 rounds of: 7 HSPUs 14 Russian swings (55/40) Record final […]

Strength/Skill: 5 Squat Cleans then 5 Back Squats @ 85% of 1RM Squat Clean 3 rounds, every 2 minutes Perform 5 Squat Cleans, rack the bar on the last clean, then 5 Back Squats WOD: Earn your rest. In 2 minutes accumulate as many reps as possible of: 10 Box Jumps (24/20) 5 Power Cleans […]

Strength/Skill: HRPUs min 1: max cal bike in 30 seconds min 2: 30/20 minus the number of calories you got = number of burpees to do min 3: 8 HRPUs min 4: rest repeat 2 more times (3 total rounds) WOD: Partner AMRAPs Part A: 5 minute AMRAP 5 T2B 10 Abmat sit-ups Partners switch […]

Strength/Skill: Shoulder to Overhead 4 x 3, every 2 minutes, find 3RM WOD: 5 RFT 10 DB/KB Overhead Squats (50/30 – one KB – 5 left, 5 right) 20 DB/KB Push Press (50/30 – 5 left, 5 right, 5 left, 5 right) 30 SSJs OHS mod – single-arm front squat 22 min cap

Strength/Skill: HRPUs, 5 minute EMOM of 8 reps (FB 15) WOD: Partner Follow the Leader Part A: 3 RFT 12/8 Bike cals 10 HRPUs (FB 15) 10 Ball over the shoulders (50/40) 2 minute rest / record time Part B: 2 RFT 16/12 Bike cals 15 HRPUs (FB 18) 12 Ball over the shoulders (50/40) […]

Strength/Skill: Cleans 5 round EMOM: 1 Clean @ 85% of your 1RM WOD: Part A: Sprint Ladders 5 – 4 – 3 – 2 – 1: Power Clean (155/105) Lateral bar over burpee rest 2 mins 4 – 3 – 2 – 1: Power Clean (155/105) Lateral bar over burpee rest 1 min 3 – […]

Strength/Skill: Shoulder Mobility & HSPUs, Lunges WOD: Part A: 50/30 HSPUs for time 5 min cap 2 min rest, then right into Part B Part B: 5 RFT 10 T2B 20 OH Plate Lunges (45/25) 15 min cap 2 min rest, then right into Part C Part C: AMAP HSPUs in the time it took […]

Strength/Skill: Back Squat, 8 x 8 @ 60%, every 90 seconds WOD: 20 minute AMRAP 9 KBS (70/50) 7 Wall Balls (25/20) 5 Strict Pullups (FB 5 MUs) 1 Rope Climb every 2 minutes (FB 2) Note for Everyone: ACH is here and in effect January 1st (new forms due by 12/24). CLICK ME 

Strength/Skill: Snatch Deadlifts & Hip Snatches 3 x 8 Snatch DLs, every 90 seconds 3 x 8 Hip Snatches, every 90 seconds WOD: 30 minute Death By Snatch 1, 2, 3, 4, 5, etc… (135/95) BJOs 2, 4, 6, 8, 10, etc… (24/20) Abmat situps 3, 6, 9, 12, 15, etc… Once you fail to […]

Strength/Skill: Clean Complex 1 Complex = 1 Full Clean (from the ground) + 1 Low-hang (below knee) Clean + 1 Hip-hang Clean All without dropping the barbell 6 x 1 Complex, every 90 seconds WOD: Ladders 7 min Ascending Ladder 3 – 6 – 9 – 12 – etc… of: Cleans @ 50% of your […]

Strength/Skill: Back Squats 4 round EMOM: min 1 – 4 Back Squats @ 70% min 2 – 40 second Wall Sit Each exercise will be done 4 times. Coaches – stagger heats, don’t have athletes begin on the wall sit. WOD: AMRAPs 5 min AMRAP of: 5 Muscle Snatches (95/65) 7 SDHPs (95/65) 10 Plate […]

Strength/Skill: Rope Climb For Time Ladder: 5 – 4 – 3 – 2 – 1 Rope Climb 30 second plank after each round Big Classes: 3 – 2 – 1 with 1 minute plank WOD: 10 RFT 10 Wall Ball situps (aka BF situps) (30/20) 7 American KB swings (70/50) 5 T2B 18 min cap […]

Strength/Skill: Deadlifts, 5 x 2 partial to full, every 2 minutes WOD: 22 min Partner AMRAP 3 Deadlifts (275/185) 25 Double Unders 10/7 Bike cals 1 partner works while the other rests. Alternate every round, i.e. Partner A does a round, then Partner B does a round. Athletes 17+ use erg, then rowers, then burpees.

Strength/Skill: Thruster, 4 x 2, every 90 seconds off of the racks, work up to a heavy 2RM. WOD: Sprint Intervals The goal of today’s WOD is to SPRINT through the movements as fast as possible. It should hurt to get through the round. 12 Front Squats (115/75) 10 Box Jumps (24/20) 9 Thrusters (115/75) […]