WOD Archive

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  • Thursday October 19th, 2017

    A). Warm Up

    B).  8 rounds:
    3x Back Squat
    — all reps at 3,2×1 Tempo (3 seconds down, 2 second pause, quickly back up, 1 second pause at top)

    C). Cool Down

  • Wednesday October 18th, 2017

    A). Warm Up

    B). 2×10 min rounds, 3 min rest in between
    21x double unders
    15x Box Jump
    9x Power Cleans (135/95#)

    D). Cool Down

  • Tuesday October 17th, 2017

    A). Warm Up

    B). 6 Rounds:
    15x Burpees
    200m Sprint

    C). Skill Work
    10min HandStand Work

  • Monday October 16th, 2017

    A. Warm Up

    B. ‘Cindy’
    20min AMRAP
    5x pull ups
    10x push ups
    15x squats

    C. Core
    4 rounds of:
    10x 1 arm KB swing/side
    8x Russian twist/side
    6x strict toes to bar

    D. Cool Down

  • Sunday October 15th, 2017

    Sunday H.A.M.

    “Thruster Hell (with a twist)”
    100 reps of Thrusters (95/65#)
    –Every odd minute, you will do 5 deadlifts & 3 bar over burpees, (multiple rounds if you can)
    –Every even minute, you will do as many Thrusters as u can

    Note your time after last thruster !!

    ***** rest 5 minutes *****

    50-40-30-20-10
    Double unders (2:1 scale for singles)
    Kettle bell swings (53/35#)
    **in between each round, 20 lunges with KB**

    Note time after 2nd wod completed

  • Friday October 13th, 2017

    A). Warm Up

    B).
    20 min AMRAP
    200m Run
    15x Push Press (115/75#) (no rack)
    10x Pull Ups

    C). Cool Down

  • Thursday October 11th, 2017

    A). Warm Up

    B). Complete 4 rounds of the following, resting 2 minutes between each AMRAP
    3min AMRAP
    5x Thrusters (95/65#)
    15x Double Unders

    C. Cool Down

  • Wednesday Oct. 11th

    A) Warm Up Coach’s Choice

    B) 3 Rounds:
    200m Sprint
    100m Jog
    100m Sprint
    50m Jog
    1 min rest

    C) Gut Check Finisher “Back in the Water” every member of the class does 30 seconds max effort on the assault bike for calories. The top half of the class is finished, the bottom half goes again. After the second round, the top half is finished and the bottom half goes again. This continues until there is one person left. For classes smaller than 8, the top athlete in each round are finished and everyone goes again, following the same format.

  • Tuesday October 10th, 2017

    A). Warm Up

    B). For time (15min time cap, no exceptions)
    50x wall balls
    40x Push Ups
    30x Deadlifts @bodyweight
    400m sprint

    C). Cool Down

  • Monday October 9th, 2017

    A). Warm Up

    B). Find heavy power clean in 10-12mins

    C). DEATH BY
    Every 1:00 min until failure
    2x Power clean @ 75% of part B
    1x Burpee
    — add burpee each minute until failure. Keep power clean at 2 reps

    C). Cool Down

  • Sunday H.A.M. October 8th, 2017

    50-40-30-20-10 of:

    Wall balls (20/14)
    Deadlifts (125/85)
    Box jumps (24/20)
    T2B

    ** at the beginning, in between each round, and at the end, 200M run (1200 M total) **

  • Friday October 6th, 2017

    A). Warm Up

    B). 8 rounds of:
    3x Push Press (increasing)
    2x Clapping Push Ups

    C). 12min Grind
    10x Alternating Z Press (5/side)
    10x KB Blank Pull Thrus
    10x V-ups

  • Thursday October 5th, 2017

    A). Warm Up

    B). 3 rounds:
    400m Farmers Carry
    15x Power cleans (95/65#)
    15x Pull Ups

    C). Cool Down

  • Wednesday October 4th, 2017

    A). Warm Up

    B). 100- 90-80-70-60-50-40-30-20-10
    Double Unders
    — 20KB Swings between each set (24/16KG)

    C). Cool Down

  • Tuesday October 4th, 2017

    A). Warm up

    B). 5 rounds:
    400m run
    1 min rest
    100m sprint
    2min rest

    C). 6min Accessory
    5x single leg KB deadlifts/side
    5x single arm KB swings/side
    5x half kneeling KB press/side

    D). Cool Down

  • Monday Oct. 2nd

    A) Warm Up Coach’s Choice

    B) 20 min AMRAP
    5x Burpee Pull Ups
    200m Run with Med Ball
    10x Wall Balls

    C) Cool Down Coach’s Choice

  • Sunday H.A.M. October 1st, 2017

    For a total time:

    1 round:
    100 double under’s
    50 squats
    25 hang power cleans (95/65)
    25 push press (95/65)
    2 rounds:
    60 double under’s
    30 squats
    15 hang power cleans (95/65)
    15 push press (95/65)
    3 rounds:
    40 double under’s
    20 squats
    10 hang power cleans (95/65)
    10 push press (95/65)
    1 round:
    50 Russian kb swings (53/35)
    50 DB weighted sit-ups (40/25) *db cannot come off of your chest. Full contact entire time*
    50 Brazilian crunches (25 each side)
    50 unweighted sit-ups

  • Friday September 29th, 2017

    A). Warm Up

    B).  5 rounds:
    10x Handstand Push Ups
    15x Air Squats
    400m Run

    D). Cool Down

  • Thursday September 28th, 2017

    A). Warm Up

    B). 10 mins of Pistol Practice

    C). 21-15-9
    Burpees
    Pistols
    Pull Ups

    D). Cool Down

  • Wednesday Sept. 27th

    A) Warm Up Coach’s Choice

    B) 3 Rounds
    21x Thrusters (95/65#)
    15x Burpees
    100m Sprint

    C) Cool Down Coach’s Choice

  • Tuesday September 25th, 2017

    A). Warm Up

    B). 10 min of Handstand Practice

    C). 3x5min AMRAP, 3mins rest between
    3x Deadlifts (185/125#)
    2x Burpees
    — add 2 burpees each round
    — start back at 2 burpees every 5 min interval

    D). Cool Down

  • Monday September 25th, 2017

    A). Warm Up

    B). 8 rounds:
    3x Front Squat (increasing every round)
    2x Box Jump

    C). 12min Grind
    5x Renegade Rows (2xDB)
    Floor length DB bear crawl (2xDB)
    5x Z Press
    Floor length DB bear crawl (2xDB)

    D). Cool Down

  • Friday September 22nd, 2017

    A). Warm Up

    B). Filthy Fifty
    50x Box Jumps (24′)
    50x Jumping Pull Ups
    50x KB Swings (1 pod)
    50x Walking Lunges (50 steps)
    50x Push Press (45#)
    50x Back Extensions
    50x Wall Balls
    50x Burpees
    50 Double Unders

    D). Cool Down

  • Thursday September 21st, 2017

    A). Warm Up

    B). 5x min rounds, 1 minute rest between each round
    50x Double Unders
    Max rep Curtis P’s (115/75#)

    C). 8 min grind
    8x half kneeling KB press/side
    :30s plank (right side)
    :30s plank (left side)

    D). Cool Down

  • Wednesday September 20th, 2017

    A). Warm Up

    B). 5k run  (3 Laps of the route below. Head straight out the dock down the street. run around the park on the jogging trail. Exit the trail at Manlove and continue to Park. Then back to the loading dock and repeat two more times.)

     

     

     

     

     

     

     

     

     

     

     

    C). Cool Down

    — Please Drink a lot of water during the day! —

  • Tuesday September 19th, 2017

    A). Warm Up

    B). 10 mins Handstand Practice

    C). 20 min AMRAP
    5x Handstand Pushups
    10x KB Snatch/side
    15x Unbroken Double Unders

    D). Cool Down

  • Monday September 18th, 2017

    A). Warm up

    B). 10 rounds:
    200m run
    10x Box Jumps (30/24)

    C). Cool Down

  • Saturday September 16th, 2017

    7:30am
    Saturday morning metcon with Noah
    21-18-15-12-9-6-3
    KB swings
    Wall Ball
    Sit-up
    with a 200m run between each round.

    Open Gym8:30am
    Mobility Class Lauryn 

    9:00am
    Heavy Duty Workout with Drew

    10:00am
    Competitors

    10:00-12:00am
    Open Gym

  • Friday September 15th, 2017

    A). Warm up

    B). “Angie”
    For time:
    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Squats

    C). Cool Down

  • Thursday September 14th, 2017

    A. Warm up

    B.
    5min AMRAP
    Power clean (115/75#
    — 2 min rest —
    7min AMRAP
    5x power cleans (135/95#)
    5x burpees
    — 2 min rest —
    10min AMRAP
    3x power clean (155/115#)
    5x burpees
    30 double unders

    C. Cool down

  • Wednesday September 13th, 2017

    A). Warm Up

    B). 10 minute handstand practice

    C). 15 min AMRAP
    10x KB swings (24/16KG)
    1x Pull Up
    — increase by 1 pull up each round

    D). Cool Down

  • Tuesday September 12th, 2017

    A). Warm up

    B). 8 rounds
    3x Deadlift (increasing)
    2x box jumps

    C). 12min Grind
    8x KB Russian Twist
    8x Half kneeling KB Press/side
    Floor length Over head Lunge (right side)
    Floor length Over head Lunge (left side)

    D). Cool down

  • 9/11 Memorial Workout
     9/11 Memorial WOD
    Run 2001m
    Then complete 11 reps at the 9 movements;
    -11 Box Jumps
    -11 KB Thrusters (25/35)
    -11 Burpee Pull-ups
    -11 Power Cleans (95/135)
    -11 Handstand Push-ups
    -11 Kettlebell Swings (50/70)
    -11 Toes to Bar
    -11 Deadlifts (95/135)
    -11 Push Jerk (95/135)
    Run 2001m

    Time cap of 40 min
    Scaled is run a total of 2001m, 1000 at start 1001 at finish

  • Sunday September 10th, 2017

    Sunday H.A.M.

    Buy in
    50-40-30-20-10
    DU’s 
    Sit-ups
    ** 10 HSPU between each round **
    YES!!! I am trying to get people to work on their double unders, so that’s why we are having another double under buy in! ***
    —–12 Min time cap ——


    –Then —
    For time :
    “Miracle Mile”
    400 M run
    25 American KB swings (53/35)
    200M Farmers Carry (53/35)
    200M Waiters Carry (53/35)
    25 box jumps (30/24)
    100M sprint
    100M walking lunge
    100M sprint
    100M walking lunge
    25 burpees facing / over Med ball
    400M run with Med ball (20/14)

  • Friday September 8th, 2017

    A). Warm up

    B). 15min EMOM (scale to fit one minute)
    5x Pull ups
    10x Push ups
    15x Squats
    — 2 min rest after the 15min…and then…
    5 mintues of MAX burpees

    C).Tabata V-ups

    D). Cool down

     

  • Thursday September 7th, 2017

    A). Warm up

    B). 5 Rounds
    5x Curtis P’s (135/115#)
    7x Pull Ups
    200m Run

    C). Weakness Work
    10-15 minutes of muscle up, Pull-up work

  • Wednesday September 6th, 2017

    A). Warm up

    B). 20 EMOM
    2x Power Snatch (115/75#)
    3x Overhead Squat
    4x Explosive Burpees

    C). 400m Farmers Carry

  • Tuesday September 5th, 2017

    A). Warm up

    B). 5 rounds:
    5x Back Squat (increasing)
    3x Iron Mikes

    C). 10-15 min of handstand work

    D). Cool down

  • Labor Day 2017

    Abbreviated Schedule:
    Classes today are
    6:30
    7:30
    8:30
    9:45 with childcare
    11:00 open gym
    Noon.

    Also, BodWOD at 5:00pm. If you were looking for an evening WOD but have never done our BodWOD class, this is the perfect chance. Workout TBA

    Labor Day Hero WOD
    “The Seven”

    Seven rounds for time of:
    7 Handstand push-ups
    135 pound Thruster, 7 reps
    7 Knees to elbows
    245 pound Deadlift, 7 reps
    7 Burpees
    7 Kettlebell swings, 2 pood
    7 Pull-ups

    A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

  • Saturday September 2nd, 2017

    7:30am
    Saturday morning metcon with Noah

    Open Gym8:30am
    Mobility Class Lauryn 

    9:00am
    Heavy Duty Workout with Drew

    10:00am
    Competitors

    10:00-12:00am
    Open Gym

  • September 1st, 2017

    A). Warm up

    B). For time:
    21 15 9 15 21
    Deadlift @bodyweight
    — 400m run between each round (5 total)

    C). Durability
    4 rounds:
    : 30s  sideplank L
    10x push ups
    :30s sideplank R
    10x hang leg raises

    D). Cool down

  • Thursday Austust 30th, 2017

    15 AMRAP
    10 Hang Power Cleans (75/55)
    10 box jump overs
    10 AM kb swings
    10 Burpee Broad Jumps

  • Wednesday August 30th, 2017

    A). Warm up

    B). ” Dealth by Triplet”
    1x burpees
    5x double unders
    1x thruster (95/65#)
    — each minute add a burpee, 5 DU and 1 thrsuter

    C). 10min grind (use one KB)
    5x single arm KB swing/side
    5x overhead stationary lunge/side
    5x single arm renegade row/side

    D). Cool down

  • Tuesday August 29th, 2017

    A). Warm up

    B). “Bradley”
    10 rounds of
    100m sprint
    10x pull ups
    100m sprint
    10x burpees
    — :30s rest in between each round

    C). 10-15 mins of Muscle Up work

    D). Cool Down

  • Monday, August 28 2017

    A). Warm up

    B). 10min AMRAP
    5x handstand push ups
    10x box jumps
    5x ring dips
    10x lunges (per side)
    5x pull ups
    10X air squats

    C) Durability
    400m farners carry

    D). Cool down

  • Friday August 25th, 2017

    A). Warm Up

    B). For time:
    21x power cleans (135/95#)
    21x wall balls
    21x bar facing burpees
    — 800m run–
    21x bar facing burpees
    21x wall balls
    21x power cleans (135/95#)

    C). Durability
    10-9-8-7-6-5-4-3-2-1
    KB swings
    6x push ups between sets

    D). Cool Down

  • Thursday August 24th, 2017

    A). Warm up

    B).
    4 min AMRAP
    10x Thrusters (45/35#)
    5x pull ups
    — REST 3 MINS —
    4min AMRAP
    5x Burpees
    10x Thrusters (45/35#)
    — REST 3 MINS —
    4min AMRAP
    10x Thrusters (45/35#)
    5x pull ups
    — REST 3 MINS —
    5x Burpees
    10x Thrusters (45/35#)

    C). Weakness work
    10-15 mins of Muscle Up work

  • Wednesday August 23rd, 2017

    A). Warm up

    B). 5 rounds
    5x Deadlifts (increasing)
    3x Box Jumps

    C). Durability
    4 rounds of:
    10x Hanging Leg Raises
    10KB Russian Twist (12/8KG)
    :30s Plank

    D). Cool down

  • Tuesday August 22nd, 2017

    A). Warm up

    B). 4 rounds:
    50x Double unders
    15x Front Squats (115/75#) ** No rack**
    10x Box Jumps

    C). Weakness work
    10-15min of handstand work

    D). Cool down

  • Monday Augusts 21st, 2017

    A) Warm Up Coach’s Choice

    B) 12 min AMRAP
    200m Run
    1x KB Chain (swing+snatch+clean+press)
    –add one chain each round –2×16/12kg

    C) Durability 8 min Grind
    8x Half-Kneeling KB Press/side
    6x Renegade Rows
    4x Strict Toes-2-Bar

    D) Cool Down

  • H.A.M Sunday August 20th, 2017

    A) 3 rounds:
    Band scapula pulls 15x
    Bent over rows 10-15x (seated)
    Bent over rev flys 10-15x (seated)
    Kb good morning 10-15x
    Kb goblet squat 10-15x

     In teams of four, with only 1 person working at a time, complete the following:
    300 Kettlebell Swings (53/35)
    250 Push Press (95/65 lbs)
    200 Pull-Ups
    150 Box Jump-Overs (24/20)
    1600 Meter Medicine Ball Relay

  • Friday August 18th, 2017

    A). Warm up

    B). 3 rounds:
    6x 100m sprints
    — rest: 30s between each sprint
    — rest 3 minutes between rounds

    C). Durability
    5x renegade row/side (2×25/15#)
    5x DB cross body split squat/side (2×25/`15#)
    Down & Back front rack carrt (2×25/15#)

    D). Cool Down

  • Thursday August 17th, 2017

    A). Warm up

    B). 3 minutues for 5 rounds:
    5x burpees
    50x Doubleunders
    5x Deadlift (225/135#)

    C). Weakness work
    10-15mintues of Handstand work

  • Wednesday August 16th, 2017

    A). Warm up

    B). Complete the following:
    21-18-15-12-9-6-3
    Calorie Row
    3-6-9-12-15-18-21
    DB Thrusters (2×35/25#)

    C). Durability
    400m Farmer’s carry (2×24/16KG)

    D). Cool down

  • Tuesday August 15th, 2017

    A). Warm Up

    B). ” Cindy”
    20 min AMRAP
    5x pull ups
    10x push ups
    15x squats

    C). Weakness work
    10-15 minutes of Muscle up ring practice

  • Monday August 14th, 2017

    A) Warm Up Coach’s Choice

    B) 5 Rounds
    10x Clean and Jerks (115/75#)
    10x Box Jumps 200m Run

    C) Durability 8 min Grind
    8x Hanging Leg Raises
    8x Russian Twists/side (16/12kg)
    :30s Hollow Hold

    D) Cool Down

    5pm
    WOD in Front
    BodWOD in back

  • Sunday August 13th, 2017

    H.A.M

    For time:
    50x DU’s
    50x Deadlifts
    50x KB swing (American)
    50x Push ups
    50x Clean and Jerk
    50x Goblet Squat
    50x Box Jumps
    50c wall climbs
    50x DU’s
    RX: 115/75# – 53/25KG – 24/20
    RX plus: 135/95# – 70/53KG – 24/20
    Masters RX: 95/65# – 44/26KG – Step ups – 1/2 wall climb & 2:1 jump rope

  • Saturday August 12th, 2017

    7:30am
    Saturday morning metcon with Noah

    Open Gym8:30am
    Mobility Class Lauryn 

    9:00am
    Heavy Duty Workout with Drew

    10:00am
    Competitors

    10:00-12:00am
    Open Gym

  • August 11th, 2017

    A). Warm up

    B). 10min EMOM
    5x power snatch (95/65#)
    3x bar facing burpees

    C). Coach led mobility
    Shoulders, chest and lats

  • August 10th, 2017

    A). Warm Up

    B). Strength
    5 rounds:
    3x Push Press @85% of 1RM
    5x bottom up KB press/side

    C). Core/Durability
    3 rounds:
    5x Turkish get up (right side)
    Down & Back OH carry (right side)
    5X Turkish get up (left side)
    Down & Back OH carry (left side)

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