Saturday 1-19-19

In teams of 3…

For time…

3000 m row (min 250 per)

120 Front rack lunges (135/95)

120 KBS (55/35)

120 med ball sit-ups (20/14)

90 DB Sh. 2 Oh. (45/25)

90 Cal bike

Friday 1-18-19

Strength:

Bench Press (close grip)-just outside the smooth

5-5-3-3-1-1

3 Rounds

Max ring dips

10 Dbl DB bi curls

WOD

10 min AMRAP

15 Pull-ups

10 Burpee

5 Hang clean & Jerk (135/95)

Thursday 1-17-19

Strength:

Box Squats

3-3-3-3-3

OHS

3-3-3

WOD

For time…

30 Front Squats (115/75)

30/25 Cal Bike

30 Sh. 2 Oh. (115/75)

30/25 Cal Bike

30 Thruster (115/75)

30/25 Cal Bike

Wednesday 1-16-19

quick BB warm-up

Strength/Skill

10 min work to a heavy load for

1 Pocket snatch

1 Hang snatch

WOD

30 min TC

12 Rounds for time

250 m row

9 T2B

6 Push-ups

3 Snatch (135/95)

Tuesday 1-15-19

Strength/Skill

10-8-6-4-2

Squat cleans (adding weight each set)

*** 30 DU + 3-5 Ring MU between each set ***

WOD

10-9-8-7-6-5-4-3-2-1

DL (225/155)

Box Jumps (24/20)

Monday 1-14-19

Split jerk foot work

10 hand on hip drop

10 pvc oh drop

10 pvc split jerk

10 bb split jerk

Strength/Skill

Split Jerk

3,3,3 2,2,2 1,1,1

WOD

3 Rounds for time

21 Wall Balls (20/14)

15 C2B Pull-ups

9 Clean & Jerk (135/95)

Saturday 1-12-19

Partner WOD

20 min AMRAP (1 person working at a time)

60 DL (225/155) tng

20 burpee

60 DB Box step-ups (45/25) 20 in box

20 Burpee

60 Cal row

20 Burpee

60 Thruster (95/65)

20 Burpee

60 Pull-ups

20 Burpee

Friday 1-11-19

Strength:

1 1/4 Front squats

3,3,3,3,3

WOD

16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 115 / 65 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 135 / 85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 155 / 105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 185 / 125 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 205 / 145 lb.

Stop at 20 minutes.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 sit-ups
  50 single-unders
  15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.

Teens 14-15  (Teen Boys 14-15, Teen Girls 14-15)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 135 / 95  lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 155 / 105 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 185 / 115 lb.

Stop at 20 minutes.

Teens 16-17 (Teen Boys 16-17, Teen Girls 16-17)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 115 / 75 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 145 / 95 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 185 / 125 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 205 / 135 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 235 / 155 lb.

Stop at 20 minutes.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 145 / 95 lb.

Stop at 20 minutes.

Thursday 1-10-19

BB warm up

2 Rounds

5 Pocket snatch

5 hang snatch

5 full snatch

5 OHS

then snatch singles adding wt until comfortable for strength

Strength/Skill

5 Rounds (1 round every 3 min)

2 Snatch

30 DU

20 Ab mat sit ups

WOD

For time

500 m row

21 Snatch (95/65)

500 m row

15 Snatch

500 m row

9 Snatch

Wednesday 1-9-19

Strength/Skill

10 Rounds

1 Hang clean

1 Power clean

WOD

"Tabata"

Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest. Perform 8 consecutive intervals (4 min at each movements) of each of the following exercises:


Wall balls (20/14)

SDLHP (75/55)

DU

Push press (75/55)

DB Box step ups (45/25 each hand) on 20 in box
 

Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations

Monday 1-7-18

3 rounds

200 m row

10 tap swings

10 good mornings

10 lunge 2 calve pull

5 arm bars each side

ring mu progression

Strength/Skill

10 EMOM

o - 5 Sumo DL

e - 5 Ring MU (scale 5 attempts, 5 bar mu, scaled bar mu or C2B+ring dips)

WOD

4 Rounds (12 min TC)

21 Cal row

15 RKBS (70/55)

9 C2B Pull-ups

*** AMRAP clean & jerk (135/95) with any remaining time ***

Saturday 1-5-19

Partner WOD

“work the room”

3 Min AMRAP at each station. 1 min rest to transition to the next station. (one partner working at a time. score = total reps)

  1. Row for cal

  2. Dbl DB OH lunges 35/25

  3. Ball Slams 20/14

  4. SMDLHP (75/55)

  5. Box overs (24/20)

  6. T2B

  7. Thruster (95/65)

  8. KB Swings (55/35)

  9. Pull-ups

Friday 1-4-19

WOD

5 Rounds For time… (30 min t.c.)

50 DU (scale 100 SU)

15 Box Jumps (24/20)

10 Front squats (135/95)

8 Hang clean

6 Sh2Oh

Thursday 1-3-19

Strength:

6 Rounds AHAP

10 Bench press

8 DL

6 Strict (weighted) pull-ups

20:00 min clock

WOD

For time…

1000 m row

then

3 rounds

12 DB G2OH (35/25)

6 Burpee

1-2-19

Classes are now all at the new location 76 W. River Ave. Come check out the new look and whats to come!

3 Rounds

500 m row

20 lunges

3TGU each side

Strength:

Back Squat

10-8-6-4-2

WOD

13 min AMRAP

20 Front rack lunges (95/65)

20 DB Snatch (55/35)

20 Ab mat sit-ups

Monday 12-31-18

Last WOD of the year!

Strength:

10 min work to a heavy clean

WOD

7 min AMRAP

20 Wall Balls (20/14)

19 KB Swings (55/35)

3 min rest

7 min AMRAP

20 DL (225/155)

19 Burpee

3 min rest

7 min AMRAP

20 Push Press (95/65)

19 Box Jump (24/20)

3 min rest

Saturday 12-29-18

Team WOD

25 min amrap

In teams of 3

2 people work on “Cindy” (split however with one person working at a time.")

5 Pull-ups

10 Push-ups

15 Squats

While the 3rd teammate works on

10 Clean & Jerk (135/95)

2 scores

1 = total rounds of cindy

1 = total c&j reps

Friday 12-28-18

BB warm-up

Strength/Skill

E2MOM for 12 min

3 Hang Snatch (add weight based on how you feel!)

30 DU

20 Ab mat sit-ups/ med ball or GHD

WOD

10 min AMRAP

9 wall balls (20/14)

6 Burpee

3 Snatch (135/95)

Thursday 12-27-18

3 Rounds

30 sec du practice

5 TGU each side

Strength:

Strict Press

10-8-6-4-2

WOD

For time…

50 Lunges

25 T2B

25 SH. 2 OH (115/85)

35 Cal Bike

25 SH. 2 OH

25 T2B

50 Lunges