WOD Archive

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  • Tuesday December 12th, 2017

    For time:
    50x Back Squats (bodyweight)
    50x Pull Ups
    –100m sprint every 2:00
    –partition however you please

  • Monday December 11th, 2017

    Monday,December 11th, 2017

    A-5 Rounds
    10x Clean and Jerk (135/95#)
    10x Burpee Box Jumps

    B-Durability
    4 Rounds
    8x Hanging Leg Raises
    8x Russian Twists
    8x KB Swings
    :45s Plank

  • Friday Dec. 8, 2017

    A) Coach’s choice warm-up

    B) TGU’s 15 ea. Heavy as you can with precise form. Alternate as desired.

    C) 8 Rounds, 2 minutes each
    Run 200m at the start of each round. In the time remaining do AMRepsAP of KB swings 53/35# on odd rounds and DU on even rounds. 30 seconds rest between rounds. Score is reps.

     

  • Thursday Dec. 7th, 2017

    A) Warm-up

    B) Back squat Ladder
    10 reps @ 30% 1RM
    9 reps @ 35%
    8 reps @ 40%
    7 reps @ 45% etc. until
    1 rep @ 75%
    1 rep @ 80%
    3x 1 rep @ 85%

    C) Max reps in 6 min
    10 Burpees
    15 Sit-ups

  • Wednesday Dec. 6th, 2017

    8 rounds for time (35 Min time cap)
    5 thruster (75/55)
    6 front rack lunge (3 per side)
    5 hspu
    6 squat snatch 75/55
    100 M run

  • Tuesday Dec. 5, 2017

    A) Coach’s choice warm-up

    B) 20 min to get a max
    Hang squat clean triple

    C) 8 min AMRAP
    10 T2B
    15 Push-ups (HR)

  • Monday December 4th, 2017

    30 min Chipper:
    1 mile run Cash-in
    Then AMRAP  of:
    100 double unders 
    80 air squats
    60 Pull Ups
    40 Box Jumps
    20 Clean and jerks (95/65)
    10 handstand push-ups

  • Friday Dec. 1st, 2017

    Christmas Party Tonight 7pm

    A) Warm Up Coach’s Choice

    B) 10 min Power Clean/Hang Power Clean Practice

    C) Every :45s for 15 minutes
    2x Hang Power Cleans + 2x Jerks (heavy but doable)
    New-Control weight down to front rack before dropping
    40ft shuttle sprint (20ft down and back)

    D) Core/Durability
    8 min Grind
    5x DB Renegade Rows (2×30/20#)
    5x Strict T2B
    Down-and-Back DB Overhead Walk

  • Thursday November 30, 2017

    A) Warm Up Coach’s Choice

    B) Deadlift Ladder
    10 reps @ 30% 1RM
    9 reps @ 35%
    8 reps @ 40%
    7 reps @ 45% etc. until
    1 rep @ 75%
    1 rep @ 80%
    3x 1 rep @ 85%

    C) Core/Durability 400m Farmer’s Carry (2×24/16kg)

  • Wednesday November 29th, 2017

    10 min double under practice

    Every 2:00 for 10 rounds:
    6x Handstand Pushups
    6x Front Rack Step Up/side (2×20/12kg)
    36x Double Unders

  • Tuesday November 28th, 2017

    3, 6, and 9 min AMRAPS:

    5x Box Jumps
    5x Deadlifts (135/115#)
    5x Burpee Box Jumps
    10x Hang Power Cleans (135/115#)
    5x Burpee Box Jump Overs
    15x Thrusters (135/115#)

    –get as far as possible in 3 minutes, then rest 1 minute. Start over and get as far as possible in 6 minutes, then rest 2 minutes. Start over and get as far as possible in 9 minutes. If you finish the sequence, repeat from the beginning for the given time period.

  • Monday November 27th, 2017

     

    Complete for time:
    “1775”
    17x Burpee Pull Ups
    75x Air Squats
    17x Burpee Pull Ups
    75x Push Ups
    17x Burpee Pull Ups
    75x Sit Ups
    17x Burpee Pull Ups
    75x Mountain Climbers

  • Friday November 24th, 2017

    A). Warm Up

    B). “15 Minutes of Hell”
    5x Deadlifts (225/155#)
    10 Push Press (75/55#)
    15x Double Unders

    C). 3 Rounds
    :30s KB Overhead Hold
    :30s KB Front Rack Hold
    :30s Plank Hold
    :30s Rest

  • Thursday November 23rd, 2017

    Thanksgiving Day, Thursday Nov. 23, 2017

    Morning classes only today. Happy Thanksgiving.

    “Truth or Dare”
    For time:
    1 mile run
    150x Wall Balls


    –complete in whichever order you choose…either wall balls and then run or run and then wall balls. No partitioning.
    Happy Turkey Day !

     

  • November 22nd, 2017

    A). Warm Up

    B). For time:
    2,000m row
    Male goal: 7:00
    Female goal: 7:30

    C). Cool Down

     

    Thanksgiving hours are: 5:30am, 6:30am & 7:30am.

  • Tuesday November 21st, 2017

    A). Warm Up

    B). 10min double under practice

    C). 10 rounds for time:
    KB swings
    30x Double Unders
    5x Burpees
    30x Double Unders
    – KB reps are: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

    Thanksgiving hours are: 5:30am, 6:30am & 7:30am. There will be no childcare offered those classes!

  • Monday November 20th, 2017

    A). Warm Up

    B). 10-9-8-7-6-5-4-3-2-1
    Power cleans (185/135#)
    100m sprint between each round

    C). 400m Farmers Carry (2×24/16 kg)

    D). Cool Down

  • Friday November 17th, 2017

    A), Warm Up

    B). Take 10-12mnins to work to last week’s front Front Squat + 5-10#

    C). Complete 4 rounds. resting completely between each
    3x Front Squats @85% of Heavy Single
    10x Lunge + T-Spine Rotation/side

    D). Durability:
    3 Rounds
    5x DB Man Makers
    5x Bent Over DB Row
    2x Wall Walks

    E). Cool Down

  • Thursday November 16th, 2017

    A). Warm Up

    B). 4x 3 minute rounds, 2 min rest between rounds:
    3x Curtis P’s (95/75#)
    6x Bar-Facing Burpees
    9x Calories (Assault Bike, Ski, Row)

    C). Core
    6 min Grind
    10x Toes-to-Bar
    :30s Plank (L side)
    10x Russian Twists
    :30s Plank (R side)

  • Wednesday November 15th, 2017

    A). Warm Up

    B). Complete for time:
    100m Run
    15x Deadlifts (225/155#)
    200m Run
    50x Unbroken Double Unders
    400m Run
    50x Unbroken Double Unders
    200m Run
    15x Deadlifts
    100m Run

    C). Cool Down

  • Tuesday Nov. 14, 2017

    A) 5 Rounds for time of:
    3 ea. TGU 53/35#
    30 KB Swings 53/35#

    B) 4 Rounds:
    10 V-ups
    1 min Plank

  • Monday November 13th, 2017

    A). Warm Up

    B). Complete for time:
    10x Overhead Squats (155/115#)
    10x Burpee Box jump overs
    10x Thrusters (155/115#)
    10x Toes to bar
    10x Deadlifts (205/155#)
    10x Toes to bar
    10x Thrusters (155/115#)
    10x Burpee Box Jump overs
    10x Overhead Squats (135/95#)

    C). Cool Down

  • Friday November 10th, 2017

    A). Warm Up

    B). 4 x 3:00 rounds, rest 2 mins between each round
    10 Row/Ski/Bike
    10x Deadlifts at body weight

    C). Core
    6 min grind
    10x V ups
    :15s Plank (L)
    10x Superman
    :15s Plank (R)

  • Thursday November 9th, 2017

    A). Warm Up

    B). 4 Rounds

    800m Run
    2:00 rest

    Record each 800m time. Your goal is to run as hard as possible but maintain negative splits from one to the next. Runs should all be within 5 seconds of each other

    C), Durability
    3 Rounds

    6x Turkish Get Ups (L-side)
    6x 1-arm Front Rack KB Squats (L-side)
    6x Turkish Get Ups (R-side)

  • Wednesday Nov. 8th, 2017

  • Tuesday November 7th, 2017

    A). Warm Up

    B). 10 min Squat Clean Practice

    C). Every 2:00 for 10 roundS

    1-2-3-4-5-6-7-8-9-10 Squat Cleans (155/115#)

    10-9-8-7-6-5-4-3-2-1 C2B Pull Ups

    — ex: First 2:00 is 1 SC + 10PU

    D). Cool Down

     

  • Monday November 6th, 2017

    A. Warm Up

    B. Take 10-12 to find a heavy front squat

    C. Complete 5 rounds, resting completely between each
    2x Front Squats @ 85% of heavy single
    10x Lunge + T-spine rotation/rotation

    D. Durability
    6min Grind
    5x DB Renegade Rows (Push up + Row + Row)
    5x Kneeling DB Press (2x DBs)
    5x Toes-to-Bar

    E. Cool Down

  • Sunday H.A.M November 5th, 2017

    Sunday H.A.M. November 5th, 2017

    Buy in
    50-40-30-20-10 of:
    Double unders 
    Air squats
    ** 25 sit-ups in between each round**
    Then:
    2 rounds for time: (hero wod inspired)
    24 deadlifts (225/155)
    24 Box Jumps (24/20)
    24 wall balls (20/14)
    48 push-ups
    24 Box Jumps
    24 wall balls
    24 Cleans (135/95)

  • Friday November 3rd 2017

    A). Warm Up

    B). 10-9-8-7-6-5-4-3-2-1
    Overhead Squats (95/65#)
    Bar Facing Burpees
    — 100m Sprint

    C). Cool Down

  • Tuesday November 2nd, 2017

    A). Warm Up

    B). Every 2:30 for 10 rounds
    8x Handstand Push Ups
    200m run

    C). Tabata Toes- to- Bar

    D). Cool Down

     

    — There are been some problems concerning our mobile website app. If something is missing (like part B) please look at the facebook family page —

  • Wednesday November 1st, 2017

    A). Warm Up

    B). Dealth by Burpees

    C. Core/Durability
    3 Rounds:
    10x Turkish Get Ups (5/side)
    10x KB Plank Pull Thrus
    :60s Planks

    D) Cool Down

    Coach’s Choice

  • Tuesday October 31st, 2017

    Halloween Schedule
    Note: 5pms are the last classes today.

    A). Warm Up

    B). 10 min pistol work

    C). 20min AMRAP
    5x Deadlift (225/155#)
    10x Pistols (5/side)
    15x Double Unders (unbroken)

    D). Cool Down

  • Monday October 30th, 2017

    A). Warm Up

    B). Warm up to a weight that was used in week 1

    C). Every 1:00 until failure (i.e “Dealth By”)
    2x Power Cleans at 75% of week 1 weight
    — 1x Burpee
    — add one Burpee each minute until failure. Keep power cleans at two reps

    D). Cool Down

  • Friday October 26th, 2017

    A). Warm Up

    B). Complete each set at the heaviest weight possible
    Deadlift 5-5-4-4-3-3-2-1-1
    — Rest as needed between sets, increase weight accordingly
    — Record new DL PR

    C). Cool Down

  • Thursday October 26th, 2017

    A). Warm Up

    B). “Kelly”
    5 rounds for time
    400m run
    30x Box Jumps
    30x Wall balls

    C). Cool Down

  • Wednesday October 25th, 2017

    A). Warm Up

    B). 15min AMRAP
    20x unbroken double unders
    8x Pull ups
    20x unrboken double unders
    8x Handstand Push ups

    C). Cool Down

  • Tuesday October 24th, 2017

    A). Warm Up

    B). 15min AMRAP
    10x Push Press
    10x Front rack lunges
    200m run

    C). Cool Down

  • Monday October 23rd, 2017

    A). Warm Up

    B). 10min of pistol practice

    C). Every minute until 50 reps of Thrusters
    5x Push ups
    10x double unders
    Max reps for Thrusters (95/65#)

    D). Cool Down

  • Friday October 19th, 2017

    A). Warm Up

    B). 4×5 min rounds, 2 min rest between:
    4x Power Snatch (115/75#)
    6x Bar-Facing Burpees

    C). Cool Down

  • 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

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