WOD'S

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

Tuesday, February 21st

February 20, 2017
Strength: 10 RM Hang Power Snatch   WOD: 17 MIN AMRAP  3 Power Snatch 155/105lbs  7 Toes to Bar 9 Bar Facing Burpees   Additional Work: 7 Sets: 7 Double KB Push Press 14 Front Rack Double KB Walking Lunges Rest as needed btw sets, don't put KB's down for full set

Friday, February 17th

February 16, 2017
Strength: Back Squat 5,4,3,2,1 increase weight each set   WOD: 12 MIN AMRAP LADDER 3,6,9,12,15 etc Reps: Wallballs Toes to Bar Box Jump Overs 24/20'    Additional Work: 5 Rounds for max reps: 2 Min Clock Row 25/20 Cals Amrap Double Unders Rest 1 Min

Thursday, February 16th

February 15, 2017
Skill: Ring Dip   WOD: 20 MIN AMRAP  1 Rope Climb 8 Ring Dips 1 Rope Climb 4 Deadlifts 275/185lbs    Additional Work: 5 Sets 10 Band Pull aparts 10 Seated KB Press (double kb's) 10 Windmills per side w/KB  

Wednesday, February 15th

February 14, 2017
Strength: 1) 12 MIN CLOCK Every 2 Minutes complete: 1 Hang Full Snatch + 1 Full Snatch + 2 OHS use 70-75% of 1RM Snatch    2) Snatch Balance 15 Minutes of technique work    Additional Work: 20 MIN EMOM  Odd- 8 Burpee Box Step Overs 24/20' w/2 DB's 50/35lb Even-1 Legless Rope Climb (or 2 rope climbs)

Tuesday, February 14th

February 13, 2017
Skill: OH DB Lunge   WOD: 5 Rounds  12 Chest to Bar Pullups 30ft DB OH Walking Lunge 50/35lb DB's  50 Double Unders 30ft DB OH Walking Lunge 50/35lb DB's    Additional Work: Front Squat 4x5

Monday, February 13th

February 12, 2017
WOD: 5 MIN AMRAP  Full Clean & Jerk 165/110lbs  *cluster is acceptable Rest 5 Mins  5 MIN AMRAP  30 Power Cleans 165/110lbs  max reps bar facing burpee in remaining time   Additional Work: 10-8-6-4-2 Reps: Strict Press, ascending weight 10 rings rows between each set

Friday, February 10th

February 9, 2017
Strength: Overhead Squat 5,4,3,2,1 *add weight each set    WOD: 10 MIN EMOM 10 Kettlebell Swings + 10 Pushups *complete both movements in each minute, keep working sets 45 secs or less, scale reps as needed   Additional Work: Tabata Double Unders

Thursday, February 9th

February 8, 2017
WOD: 10-12-14-16-18-20 Reps: DB Thrusters 45/35lbs Row for cals   Additional Work: Hang Power Clean 10-8-6-4-2 reps, ascending weight

Wednesday, February 8th

February 7, 2017
Strength: 1) 30 Mins to establish: 1RM Strict Press 1RM Push Press 2) 5 MIN AMRAP 5 Box Jumps 40/32' 1 Legless Rope Climb   Additional Work: 3k Row Time Trial      

Tuesday, February 7th

February 6, 2017
WOD: 15 MIN CLOCK 9 Min AMRAP 15 Toes to Bar 10 Deadlifts 115/75lbs 5 Power Snatch 115/75lbs  Then Immediately into... 6 Min Clock  Find your 1RM Clean and Jerk   Additional Work: Front Squat 4x5

Wednesday, February 1st

January 31, 2017
Strength: 1) 15 MIN CLOCK Every 30 seconds complete: 1 Full Snatch @75% of 1RM    2) 1RM OHS w/10 sec pause in bottom   Additional Work: 14 MIN EMOM  Odd- 6 Devil Presses 35/25lb Even- 15/12 Cal Row  

Tuesday, January 31st

January 30, 2017
Midline: Tabata Alternating (20s ON, 10s OFF x8)  Hollow Rocks Superman Hold   WOD: 6 Rounds  4 Deadlifts 315/205lbs  1 Rope Climb 8 Burpee Box Jumps 24/20'  1 Rope Climb   Additional Work: 5 Sets 10 Double KB Push Press 10 Double KB OH Walking Lunge Steps 30 Sec Double KB Front Rack Hold Rest as needed between sets  *goal is not to put the KB's down for each round   

Monday, January 30th

January 29, 2017
WOD: Open Workout 14.4  14 MIN AMRAP  60 Cal Row 50 Toes to Bar 40 Wallballs 30 Power Cleans 135/95lbs  20 Muscle Ups *scale for muscle ups are burpee pullups   Additional Work: Back Squat 1,2,3 x3

Friday, January 27th

January 26, 2017
Strength: Front Squat 5x10   WOD: 10 MIN AMRAP LADDER 25-50-75-100 etc Double Unders 5-10-15-20 etc Toes to Bar   Additional Work: 10 MIN Recovery Airdyne

Thursday, January 26th

January 25, 2017
WOD: For time 50 Cal Row 25 Burpees over rower 25 OH Walking Lunges w/ plate 45/25lb  40 Cal Row 20 Burpees over rower 20 OH Walking Lunges w/plate 45/25lb 30 Cal Row 15 Burpees over rower 15 OH Walking Lunges w/plate 45/25lb    Additional Work: Bench Press 10-8-6-4-2

Wednesday, January 25th

January 24, 2017
Strength: 1) 15 MIN CLOCK Every 30 Seconds Complete: 1 Power Clean and Jerk @75-80% of 1RM C + J   2) 1RM Pause Front Squat 5 second pause in the bottom position    Additional Work: 20 MIN CLOCK  Every 2 Mins complete: 3 Burpee Muscle ups (scale 5 burpee pullups) 12 Kettlebell Swings 32/24kg  

Tuesday, January 24th

January 23, 2017
Skill: Handstand   WOD: 6 MIN AMRAP  8 Handstand Pushups 1 Rope Climbs 3 Min Rest  6 MIN AMRAP  16 Wallballs 2 Rope Climbs   Additional Work: 6 Sets: 15 Banded Good Mornings 10 Single Leg Glute Bridges (per leg) 15 GHD Situps 10 KB Strict Press (2 KB's in front rack, alternating press 5 per side)    

Monday, January 23rd

January 22, 2017
Strength: 8 Min Clock  Snatch Complex 1 Snatch Pull + 1 Full Snatch + 1 OHS   WOD: 5 Rounds  5 Power Snatch 115/75lbs  7 Box Jump Overs 32/24'  9 Overhead Squats 115/75lbs  11 Chest to Bar Pullups *same bar and weight for the power snatch and OHS, the box jump overs CAN be landing on top of the box and over    Additional Work: Back Squat 1,2,3 x3

Friday, January 20th

January 19, 2017
Strength: Front Squat 5x10   WOD: 18-15-12-9-6-3 Reps: Push Press 95/65lbs Toes to Bar   Additional Work: 5 Rounds  Bear Crawl 100ft Farmers Carry 100ft OH Walking Lunge 100ft use 2 KB's for the farmers carry and OH lunge

Thursday, January 19th

January 18, 2017
Strength: Deadlift Warm up   WOD: 18 MIN AMRAP  12 Box Jumps 24/20' 9 Deadlifts @50-60% of 1RM 6 Chin Ups   Additional Work: Bench Press 10-8-6-4-2 ascending weight each set

Wednesday, January 18th

January 17, 2017
Strength: Establish: 3 RM Power Snatch *bar can be dropped from the top  3 RM Overhead Squat *bar comes from the rack    Additional Work: 14 MIN EMOM  Odd- 3 Rope Climbs Even- 10 Box Jumps 32/24' 

Tuesday, January 17th

January 16, 2017
Skill: Pistol   WOD: 40/32 Cal Row then... 3 Rounds  20 Pistols alternating 40ft Handstand Walk 60 Double Unders then... 40/32 Cal Row   Additional Work: 5 Sets, not for time 8 Strict Toes to Bar 12 Strict Chin ups 20 GHD Situps  

Monday, January 16th

January 15, 2017
WOD: 20 MIN CLOCK Every 4 Minutes Complete: 12 Thrusters 115/75lbs  12 Bar Hop Burpees 2 Rope Climbs *Aim to get 1:30-2:00 mins of rest per round    Additional Work: Back Squat 1,2,3 x3

Friday, January 13th

January 12, 2017
Strength: Front Squat 5x10   WOD: 15-12-9-6-3 Reps: Chest to bar Pullups Box Jumps 32/24'    Additional Work: 5 Rounds  15 Ring Pushups 20 Hollows Rocks

Thursday, January 12th

January 11, 2017
Skill: Handstand Hold   WOD: 16 MIN AMRAP LADDER  1-2-3-4-5 etc Wall Walks 2-4-6-8-10 etc Front Rack Lunge 135/95lbs  1-1-1-1-1 etc Rope Climb *Front rack lunges are on the spot   Additional Work: 10-8-6-4-2 Bench Press, ascending weight 

Wednesday, January 11th

January 10, 2017
Strength: 1) EMOM 10 MINS  5 Power Cleans (touch and go) use 65-75% of 1RM Clean    2) Pendlay Rows 4x8 4 sets, 8 reps all same weight    Additional Work: 15 MIN Clock  5 Mins- Row for Cals 4 Mins-KB Clean + Jerks alternating 32/24kg 3 Mins- DB Hang Full Cleans 2 Mins- Rope Climbs 1 Min- Burpees Over Rower  

Tuesday, January 10th

January 9, 2017
Skill: 30 Sec Wall Sit 5 Pushups (5 sec descent, 5 sec hold at top) 4 sets    WOD: 12 MIN AMRAP  10 Burpees 20 Wallballs 40 Double Unders   Additional Work: Back Squat 6x6

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