WOD'S

Tuesday, April 4th

April 3, 2017
Midline: Tabata Alternating  Hollow Rocks Superman Hold   WOD: 2 Rounds  1 Rope Climb 4 Deadlifts 225/155lbs  8 Box Jump Overs 24/20'  2 Rounds  2 Rope Climbs 8 Deadlifts 225/155lbs  12 Box Jump Overs 24/20'  2 Rounds  3 Rope Climbs 12 Deadlifts 225/155lbs  16 Box Jump Overs 24/20'   Additional Work: Strict Press 10-8-6-4-2 Bent Over Row 10-8-6-4-2

Monday, April 3rd

April 2, 2017
WOD: 24 MIN CLOCK Every 4 Mins Complete: 15/12 Cal Row 10 Burpees over Rower 3 Power Snatch 155/105lbs  *Keep rounds 2mins or less    Additional Work: 5 sets 2 Snatch Push Press + 3 OHS use 70-80% of 1rm Snatch for all sets 5 sets for time 10 Ring Dips 20 Squats 30 Double Unders *dips are unbroken, scale reps accordingly   

Friday, March 31st

March 30, 2017
Strength: Back Squat 5x3 (5 sec pause in bottom of first rep)    WOD: "Fat Tabata" 8 Rounds  Row for cals Burpees *40 seconds of work, 20 seconds of rest alternating between both movements. Each interval is an all out sprint, score is lowest number of burpees and row cals you recorded on a single round.    Additional Work: 5 Sets 10 Seated Double KB Strict Press 20 Front Rack Double KB Walkin

Thursday, March 30th

March 29, 2017
Skill: Pistol   WOD: 16 MIN AMRAP  8 Handstand Pushups 2 Rope Climbs 12 Pistols alternating   Additional Work: 4 Sets, not for time 20 GHD Situps 5 High Box Jumps

Wednesday, March 29th

March 28, 2017
Strength: 1) Snatch Complex 1 Snatch Pull + 1 Hang Below Knee Full Snatch + 1 Snatch Balance + 1 Overhead Squat 5 sets @70% of 1RM Snatch    2) Pendlay Rows 4x8 4 sets, 8 reps all same weight   Additional Work: 6 Sets 36/28 Cal Row Rest 1:1    

Tuesday, March 28th

March 27, 2017
Midline: Tabata Alternating: Hollow Rocks Superman Hold   WOD: 20 MIN AMRAP  10 Strict Pullups 15 Pushups 30 Squats   Additional Work: Deadlift 10-8-6-4-2

Monday, March 27th

March 26, 2017
Strength: Clean and Jerk Warm up   WOD: 3 Rounds  15/12 Cal Row 12 Toes to Bar 9 Power Clean and Jerks 155/105lbs  6 Burpee Muscle Ups Rest 1:1  *Perform each round as fast as possible, rest for the same amount of time it took to complete the round. Scale for burpee muscle ups = burpee chest to bar pullups    Additional Work: Front Squat 7x3 (5 sec pause in bottom)

Friday, March 24th

March 23, 2017
OPEN WOD 17.5 10 Rounds for Time: 9 Thrusters 95/65lbs 35 Double Unders   Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Teenagers 14-15: Boys use 65 lb. Girls use 45 lb. Masters 55+: Men use 65 lb. Women use 45 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders Scaled Teenagers 14-15: Boys use 45 lb. and perform single-unders Girls use 35 lb. and perf

Thursday, March 23rd

March 22, 2017
WOD: 18 MIN EMOM  Min 1: 2 Rope Climbs Min 2: 12 Back Squats 135/95lbs Min 3: 8-12 Handstand Pushups *keep work under 45 seconds, scale reps as needed. Sub 1 legless rope climb for the 2 climbs if possible. Bar comes from the floor for the back squats   Additional Work: 20 Min Skill Work  Double Unders, Muscle Ups, DB thrusters

Wednesday, March 22nd

March 21, 2017
Strength: 1) Full Clean and Jerk 8x 2+1 8 sets, 2 Full Cleans + 1 Jerk *use 80% of 1RM Clean + Jerk   2) Clean Pull 6x2 6 sets, 2 reps pull from the floor    Additional Work: EMOM 10 MINS 10 Wallballs + 6 Chest to bar pullups *work should be completed in under 40 seconds, scale reps accordingly   

Tuesday, March 21st

March 20, 2017
Skill: Muscle Up/Ring Dip   WOD: 5 Rounds  8 Front Rack Lunge 115/85lbs  6 Box Jumps 32/24'  8 Push Press 115/85lbs 4 Muscle Ups *Lunges are on the spot, scale for Muscle ups=Ring dips x2    Additional Work: 4 Sets 20 GHD Situps 50ft Front Rack Walk w/Kb's 30 Sec Handstand Hold  

Monday, March 20th

March 19, 2017
WOD: 7-6-5-4-3-2-1 Reps: Power Snatch Overhead Squat *40 Double Unders between each set. All sets must be unbroken. Power snatch must be touch and go, right into the overhead squats . Choose a challenging weight, roughly 65-70% of 1RM Snatch.    Additional Work: Front Squat 7x3 (5 sec pause in bottom on first rep)

Friday, March 17th

March 16, 2017
OPEN WOD 17.4  13 MIN AMRAP  55 Deadlifts 55 Wallballs 55 Cal Row 55 Handstand Pushups   Rx’d: (Ages 16-54) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Teenagers 14-15: Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target Masters 55+: Men deadlift 185 lb., throw 20-lb. ba

Thursday, March 16th

March 15, 2017
Skill: 15 Mins of Handstand work   WOD: 6 MIN AMRAP  8 Toes to Bar 12 Goblet Squats 24/16kg  Rest 3 Mins  6 MIN AMRAP  1 Rope Climb 8 Kettlebell Swings 8 Goblet Walking Lunge Steps   Additional Work: Back Squat 5,4,3,2,1

Wednesday, March 15th

March 14, 2017
Strength: 1) 8x2 Hang Power Snatch + Hang Full Snatch 8 sets, 2 reps use 70-75% of 1RM Snatch    2) 5x3 Snatch Grip Push Press 5 sets, 3 reps ascending weight   Additional Work: Every other Minute (one minute ON, one minute OFF): Complete calories on the rower (men start at 10, women start at 6) adding 2 cals per round until you cannot complete the allotted calories in the minute (i.e 10,12,14,16,18,20, etc)

Tuesday, March 14th

March 13, 2017
Midline: Tabata Alternating  Hollow Rocks Superman Holds   WOD: EMOM 18 MINS  Min 1: 12 Burpees Min 2: 12 Ball Slams Min 3: 40 Double Unders *scale reps as needed    Additional Work: 5 Sets, for quality  20 Double KB Front Rack Lunge Steps 24/16kg 10 Strict Ring Dips 8 Strict Pullups  

Monday, March 13th

March 12, 2017
Strength: Clean Complex 3 Power Cleans + 2 Jerks work up to your max for the complex    WOD: 15 MIN AMRAP LADDER 1-3-5-7-9 etc Power Clean + Jerk 135/95lbs  Box Jump Overs 24/20'    Additional Work: Front Squat 4x5  

Friday, March 10th

March 9, 2017
OPEN WOD 17.3    Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat

Thursday, March 9th

March 8, 2017
Midline: 8 Strict Knees to Elbows 8 Windmills per side 3 Sets    WOD: 21-18-15-12-9-6-3 Reps: Wallballs Box Jumps 24/20'  *1 Rope Climb between each round    Additional Work: Back Squat 5,4,3,2,1

Wednesday, March 8th

March 7, 2017
Strength: 1) Power Clean 7x3 7 sets, 3 reps all same weight *use 70-80% of 1RM Clean, bar can be dropped    2) Jerk Dip 5x3 5 sets, 3 reps *use 90% of 1RM Jerk    Additional Work: 5 Sets 15 Back Extensions 10 KB Bent Over Rows 10 KB Seated Press

Tuesday, March 7th

March 6, 2017
WOD: 5 Rounds  15 Thrusters 95/65lbs  15/12 Cal Row 15 Handstand Pushups *Rest 2 Mins between rounds, all sets should be unbroken reps, choose a number for thrusters and handstands that you can maintain for all 5 rounds   Additional Work: EMOM 10 MINS  Odd- 15 GHD SItups Even- 15 Burpees

Monday, March 6th

March 5, 2017
Strength: 8 MIN CLOCK  Work up to a 1RM Hang Full Snatch   WOD: 14 MIN AMRAP  36 Double Unders 12 Power Snatch 75/55lbs  6 OHS 75/55lbs    Additional Work: Deadlift 10-8-6-4-2  

Friday, March 3rd

March 2, 2017
OPEN WOD 17.2    12 MIN AMRAP  2 Rounds: 50ft Walking Lunge w/DB's Front Rack 16 Toes to Bar 8 Power Clean w/DB's 2 Rounds: 50ft Walking Lunge w/DB's Front Rack 16 Bar Muscle Ups 8 Power Clean w/DB's *alternating between these 2 rounds for the 12 minutes.  Men- 50lb DB's, Women- 35lb DB's.  Scaled Variations will be provided.   

Thursday, March 2nd

March 1, 2017
Midline: Tabata Alternating Hollow Rock Superman Hold   WOD: 6 MIN AMRAP  2,4,6,8 etc Wallballs Toes to Bar Rest 3 MIns 6 MIN AMRAP  3,6,9,12 etc Kettlebell Swings 24/16kg  Pushups   Additional Work: Bench Press 10-8-6-4-2

Wednesday, March 1st

February 28, 2017
Strength: 1) EMOM 15 MINS 1 Hang Full Snatch + 1 Full Snatch use 70-75% of 1RM Snatch, bar can be dropped in between reps    2) Back Squat 5,4,3,2,1 ascending weight each set   Additional Work: Row 200/160 cals for time *EMOM perform 7/5 pushups 

Tuesday, February 28th

February 27, 2017
WOD: 24 MIN EMOM Min 1: 2 Rope Climbs Min 2: 6-12 Handstand Pushups Min 3: 15/12 Cal Row *If possible perform a 20ft HS walk to the wall into 6 hspu. Keep rope climb and handstand working sets under 40 secs, scale reps as needed   Additional Work: Front Squat 4x5

Monday, February 27th

February 26, 2017
Strength: Clean Complex 1 Hang Full Clean + 2 Front Squat + 2 Jerks work up to your max for the complex    WOD: 12 MIN AMRAP  8 Front Squats 135/95lbs 12 Pullups 8 Shoulder to Overhead 135/95lbs 24 Double Unders   Additional Work: Strict Press 10-8-6-4-2

Friday, February 24th

February 23, 2017
OPEN WOD 17.1  For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb dumbbell and 20-in box Scaled options: Rx’d: (Ages 16-54) Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell

Thursday, February 23rd

February 22, 2017
Skill: Handstand Pushup   WOD: 16 MIN EMOM  Min 1: 4-8 Strict Pullups Min 2: 40 Double Unders Min 3: 6-12 Handstand Pushups Min 4: 16/12 Cal Row *scale reps accordingly, keep reps unbroken for all movements if possible   Additional Work: Push Press 10-8-6-4-2

Wednesday, February 22nd

February 21, 2017
Skill: 10 Reps Shoulder Complex per arm 1 DB Hammer Curl + 1 DB Strict Press + 1 DB Windmill 3 sets, rest as needed    WOD: 4 Rounds  3 MIN AMRAP 1 Rope Climb 8 Kettlebell Swings 24/16kg  10 Wallballs Rest 1:30   Additional Work: Front Squat 4x5

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