WOD Archive

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  • MONDAY, FEBRUARY 18TH 2019

    A) STRENGTH/POWER (FOR WEIGHT)

    Overhead Squat (Week 1 of 4)
    5 x 65%
    5 x 75%
    Max reps at 85%

    SUPERSET with;

    10 Lateral Barbell Lunges (Left + Right = 1 rep)
    *You should start being able to do more weight on these babies now. Keep form priority and get low.
    *If you don’t have a recorded 1 rep max overhead squat, work the percentage based off of your heaviest recent snatch. If it feels light, great. Go for big reps!

    B) METCON (FOR ROUNDS)

    15min. EMOM:
    Min. 1) 15/12 Cal Row
    Min. 2) 15 American KB Swings (70/53)
    Min. 3) 15 Wall Balls (20/14)

    S1/MRx: 13/10 Cal; 13 AKBS (62/44); 13 WB
    S2/MS: 11/8; 13 AKBS (44/26); 13 WB (14/10)

    *Some nasty breathing for the open. Can you hang?
    *Only count the rounds where you complete all the work. If you need to take a minute break, you lose one point. 15 rounds is a perfect score.

  • SATURDAY, FEBRUARY 16TH 2019

    Gang, this will be our final Team Metcon for a bit. For the next five weeks, we will be moving the 9:00AM Skills & Strength WOD to this time slot and using the 9:00-11:00AM slot the do the Open workouts. As always, I HIGHLY recommend participating in the Open regardless of skill level. It is fun and very satisfying πŸ™‚

    7:30AM PARTNER METCON

    With a partner…

    AMRAP 12:
    5 Pull-Ups
    5 Deadlifts (185/125)
    5/4 Calories (Rower/Assault Bike/Ski Erg)

    Rest 3 min.

    AMRAP 18:
    200m Run (12/10 cal AB)
    10 Box Jumps (24/20)
    10 Wall Balls (20/14)

    For both pieces today, you and your partner will switch off only after completing the entire round of work. Your score will be your total # of completed rounds.

    8:30AM MOBILITY/RECOVERY SESSION

    Target areas: Lower Back and Glutes

    9:00AM STRENGTH & SKILL WOD

    A) Toes-To-Bar Strength Prep:

    Complete 5 Rounds of the Following (20min Window)
    10 Hollow Body Rocks
    10 Superman Pulses
    5 V-Ups
    5 DB Pullovers (moderate/heavy)
    10 Tic-Tocs
    20sec hollow hold on the bar

    B) Midline Conditioning

    21-15-9
    Toes-To-Bar
    DB Russian Twists (45/30)

    60sec plank between rounds (hands)

  • FRIDAY, FEBRUARY 15TH 2019

    A) STRENGTH/POWER (FOR WEIGHT)

    Front Squat (5 x 3)
    5 sets:
    Building up to a 3 rep max

    SUPERSET with;

    20 UNBROKEN Russian Twists with the heaviest DB possible. Left + Right = 1 rep. (hint: start light)

    B) LOWER BODY ENDURANCE METCON (FOR REPS)

    3min. AMRAP:
    6 “A” Squats
    6 Front Rack Lunges 95/65

    3min. AMRAP:
    6 American KB Swings 70/53
    6 Front Squats 95/65

    3min. AMRAP:
    6 “A” Squats
    6 Front Rack Lunges 95/65

    3min. AMRAP:
    6 American KB Swings 70/53
    6 Front Squats 95/65

    1min. Rest After Each Section.
    This is going to get NASTY… Fast… Put your game face on.

    FYI an “A” Squat is a type of drop squat where you start standing tall on top of a 45# plate. You slide your feet outward and off of the plate dropping into a full depth squat then jumping back up onto the top of the plate.

    S1/MRx: FRL/FS (80/55); AKBS (62/44)
    S2/MS: FRL/FS (45/35); AKBS (44/26); Reduce Height/Remove Plate for “A” Squats

  • THURSDAY, FEBRUARY 14TH 2019

    A) PUSH/PULL EMOM (FOR WEIGHT)

    20min. EMOM:
    Odd: 5 Jerks (climbing)
    Even: 10 Pull-Ups
    You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after the jerks starts to build, it will get spicy.

    S1/MRx: 8 Pull-Ups
    S2/MS: 8 Ring Rows (Open standard, heels in front of rings)
    Some RX+ Options:
    1.) 15 Pull-Ups
    2.) 10 Chest To Bar
    3.) 2 Rope Climbs

    B) PAL-ENTINE’S DAY PARTNER METCON (FOR REPS)

    10min. to complete MAX Calories on the Assault Bike/Rower/Ski Erg.
    Hit a good cadence between the 2 of you. 10 and 10 is usually a good cadence since the higher numbers catch up QUICK. That would be around 6 or 7 for ladies. Hit this HARD and this will be one of the hardest pieces you’ve done in a while.

    Odd numbers? Spice it up. Try a threesome πŸ˜‰

  • WEDNESDAY, FEBRUARY 13TH 2019

    A) OPEN PREP METCON 4 (FOR TIME)

    For Time (35min. Time Cap):

    27-24-21-18-15-12-9-6-3
    Overhead Squats (95/65)
    Bar-Facing-Burpees

    S1/MRx: OHS (75/55); Bar-Step-Over-Burpees
    S2/MS: Front Squats (75/55); Burpees

    Folks this one here is a GRINDER. The goal stimulus here is to finish the workout w/out being time capped. I know the weights for the Overhead Squats may be reasonable, but there are A LOT of reps. Unless you OHS well over 200lbs, please do not try to Rx this workout.

    If you know that your burpees are relatively slow, but the squats seem light, think about starting at the round of 24 instead of 27. Go get em!

    *If you do get time capped, enter 35 minutes, and in the comments put the number of rep you needed to finish the WOD
    Example: You finished 7/9 Burpees…your score would be 35min. and in the comments you would write TC -20.

  • TUESDAY, FEBRUARY 12TH 2019

    A) STRENGTH/POWER (FOR COMPLETION)

    Back Squat (Week 4 of 4)
    Recovery Week

    40% x 5
    47% x 5
    53% x 5
    60% x 5

    SUPERSET with;
    5 sets of 10 reps
    Barbell Hip Thrusts
    *Shoot for a 65-70% effort weight

    Rest 2min. Between Sets

    B) OPEN PREP METCON 3 (FOR REPS)

    15min. AMRAP:
    8 Toes-To-Bar
    10 DB Hang Clean and Jerks (50/35)
    (14/12) Cal Row/Bike/Ski/200m Run

    S1/MRx: DBCnJ (40/25); Reduced Height T2B (if necessary)
    S2/MS: DBCnJ (30/15); Hanging Knee-Raises or V-Ups

    This was 18.1 last year but 5min. shorter. Work on being better then last year. Faster pace, more efficient reps. LEGIT reps also.

    Folks, please let people who competed in the 2018 Open have precedence on the rowers (if they want them). Try and beat your score from last year in 25% less time!

  • MONDAY, FEBRUARY 11TH 2019

    A) OPEN PREP METCON 1 (FOR REPS)

    AMRAP in 15 minutes
    5 Power Snatches (75/55)
    50 Double Unders

    Round 2: 95/65
    Round 3: 115/75
    Round 4: 135/85
    and so on… Keep adding 20/10lbs.

    S1/MRx: Same starting weight. Increase by 10/5# per round respectively.
    S2/MS: Start with a moderate snatch weight. Do not increase. 2:1 Single-Unders

    B) OPEN PREP METCON 2 (FOR REPS)

    Coaches make sure to give your athletes at least 10min. of rest between AMRAPs.

    Rx = 2x15lb plates + Abmat or blue mat only. Abmat only is a scale (sorry)!

    10min. AMRAP:
    3 handstand push-ups
    3 power cleans (185/125)
    6 handstand push-ups
    3 power cleans
    9 handstand push-ups
    3 power cleans
    12 handstand push-ups
    6 power cleans
    15 handstand push-ups
    6 power cleans
    18 handstand push-ups
    6 power cleans
    21 handstand push-ups
    9 power cleans
    … adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    S1/MRx: PC (155/105); Reduced Height HSPU
    S2/MS: PC (95/65); Hand Release PU

    Both of the workouts today are versions of past Open WODs. I want to have 1 good week of serious breathing so you guys/gals can all get ready for those super intense days. You kind of have to get these in now if you want to do well. Embrace the suck this week and go HAM!

  • SATURDAY, FEBRUARY 9TH 2019

    7:30AM TEAM METCON

    In teams of 3…

    AMRAP30:

    400m Run (everyone)
    30 Bar-Facing-Burpees
    60 Thrusters (95/65)
    90 Toes-To-Bar
    120 Push-Ups
    90 Sit-Ups
    60 Power Cleans (95/65)
    30 Pull-Ups
    400m Run (everyone)

    Everything except the 400m Runs can be split up however you see fit. Only one athlete works at a time and you must tag your partner before he or she begins to work. If/when you finish the second 400m Run start working back up the list (ex. Pull-ups –> Power Cleans –> etc…)

    When entering your score, count the 400m Runs as 10 Reps (500 Reps for the whole list).

    8:30AM MOBILITY & RECOVERY

    Group ROMWOD!!!

    9:00AM STRENGTH & SKILL

    Part A) 30-40min of Ring Skill Work:

    Option 1) Active Ring Holds + Ring Rows
    Option 2) Ring Pull-Ups + Ring Kips
    Option 3) Ring Dips + Ring Muscle-Up Progression

    Come play on the rings and have some fun learning new skills/improving technique.

    Part B) “Elizabeth” (Benchmark WOD)

    21 – 15 – 9 (For Time)
    Power Clean (135/95)
    Ring Dip

    Goal is sub 10 min.

  • FRIDAY, FEBRUARY 8TH 2019

    A) WEIGHTLIFTING (FOR WEIGHT)

    Push Press (20min Window)

    Hit a quick warm up then…
    12 Reps @ 40%
    10 Reps @ 50%
    8 Reps @ 60%
    Max Reps @ 70%

    Stay tight on these reps. Make sure you engage your abs so that you don’t arch your back on the press and/or catch.

    In between working sets do 15 Russian KB Twists (35/26)

    B) METCON (FOR REPS)

    Devil’s Rollercoaster

    15min. AMRAP:
    2 Devil Press, 45/30s (Round 1)
    1 Round of “Chalk”
    4 Devil Press, 45/30s (Round 2)
    1 Round of “Chalk”
    6 Devil Press, 45/30s (Round 3)
    1 Round of “Chalk”
    …continue to add 2 Devil Press after every round of “Chalk”

    “Chalk” is 3 Pull-Ups + 6 Push-Ups + 9 Wall Balls

    S1/MRx: DP (35/20); Assisted Pull-Ups if necessary
    S2/MS: DP (25/15); Ring Rows; Knee Push-Ups; WB (14/10)

    For Reference (Complete Round = Total Reps)
    R1 = 2 Reps
    R2 = 24 Reps
    R3 = 48 Reps
    R4 = 74 Reps
    R5 = 102 Reps
    R6 = 132 Reps
    R7 = 164 Reps
    R8 = 198 Reps
    R9 = 234 Reps
    R10 = 272 Reps

  • THURSDAY, FEBRUARY 7TH 2019

    WEIGHTLIFTING METCON (FOR COMPLETION):

    5 Rounds: (30 total minutes)
    0-2min.
    400/500m Row (Scale distance to finish in under 2min.)

    2-4min.
    Round 1: Max Hang Power Snatches at 50%
    Round 2: 60%
    Round 3: 70%
    Round 4: 80%
    Round 5: 90%

    4-5min.
    Max Toes-To-Bar (Scale to Hanging Knee Raises or V-Ups)

    5-6min.
    1min. Rest

    For the snatches, make form a priority over reps. I don’t actually want max effort reps. I want you getting warm each round so that you can hit something heavy later in the workout. 8-10 reps on the first 2 rounds should be more than enough. Then maybe eventually you will only be getting 2 or 3 reps maybe and that’s what we are looking for.

    For the Toes-To-bar, shoot for 15 if you can. Make 12 a minimum and never get less then 10. I know we’ve been doing a lot of T2B lately, but you will thank me when they show up in the Open.

    For the row, keep a decent pace, but not 100% effort. 1:45 for guys and 2:00 for girls is pretty solid.

  • WEDNESDAY, FEBRUARY 6TH 2019

    A) STRENGTH/POWER (FOR WEIGHT)

    Spend 20 minutes working up to heavy set of 8 tempo Deadlifts.

    5-6 Sets of 8 Reps (Climbing)

    Time Under Tension Day:
    3 second eccentric! Deadlift up fast and literally count to 3 on the way down. I’d rather you be too slow then too fast today 4 or even 5sec. is fine.

    B) METCON (FOR REPS)

    16min AMRAP:
    8 Cal Assault Bike/Row/Ski
    8 Front Rack Lunges (115/75)
    8 American KB Swings (70/53)

    S1/MRx: FRL (105/65); AKBS (62/44)
    S2/MS: FRL (75/45); AKB (53/35)

  • TUESDAY, FEBRUARY 5TH 2019

    A) STRENGTH/POWER (FOR WEIGHT)

    Back Squat (Week 3 of 4)
    Complete a few warm up sets, and then:

    75% x 3
    85% x 3
    1 rep max attempts

    SUPERSET with;
    Weighted Chin-Ups. Shoot for a heavy 1 or 2 rep today.

    The goal is to get at least three heavy singles in today after your two sets of 3. If you PR, fantastic, if not, find a challenging weight and hit it a couple more times! Have fun πŸ™‚

    B) STRENGTH & CONDITIONING EMOM (FOR COMPLETION)

    2 Rounds (12min. Total):
    2min. EMOM:
    15/12 Cal Row
    Immediately into;
    2min. EMOM:
    5 Front Squats (185/135)
    Immediately into;
    2min. EMOM:
    15 Toes-To-Bar

    S1/MRx: FS (165/115); 12 TTB
    S2/MS: Cals (12/10); FS (95/65); Hanging Knee-Raises
    RX+: FS (205/145)

    *These high rep TTB will be good practice for the open coming up. Try and hang on for as long as you can or quick 5s.
    *Depending on class size, you may have to start on FS or TTB.

  • MONDAY, FEBRUARY 4TH 2019

    Coaches will set the clock for 35min moving up. Complete the following three pieces using the clock as a guide. The faster you work, the more rest you get between pieces.

    A) METCON (FOR TIME)

    5 Rounds For Time (0-10min):
    6 Power Cleans (155/105)
    12 pull-ups

    S1/MRx: PC (135/95)
    S2/MS: PC (95/65); Assisted Pull-Ups
    Rx+: PC (185/125); 9 C2B

    *If you are not done by 9min. you should probably stop and get ready for part 2.

    B) METCON (FOR TIME)

    Pick 1 For Time (10-20min):
    1.) 1 mile run
    2.) 2000m Row
    3.) 100/70 Cal Assault Bike
    4.) 2000m Ski

    *Scale distance if needed to work NO MORE than 9 minutes.
    *Comment which option you chose.

    C) METCON (FOR TIME)

    For time (20-35min):
    21-15-9
    Jerks (115/75)
    Burpees over the bar (lateral)
    HSPUs

    S1/MRx: Jerks (105/65); Reduced Height HSPU
    S2/MS: Jerks (75/45); Step-Over-Burpees; Box/Pike Push-Ups

    BE AWARE of the time caps for each section!

  • SUNDAY, FEBRUARY 3RD 2019

    9:00AM HAM Squad (SUPERBOWL LIII WOD)

    Complete 53 reps of each movement below as well as 10 Burpees before and after each individual movement.

    Sit ups (35/25)
    Unbroken DUs (2:1 Singles)
    Pull-Ups
    rEverse Jump Rope
    Renegade Rows
    Box Jumps (24/20)
    Overhead Squats (75/55)
    Wall Balls (20/14)
    Lunges (45/25)

  • SATURDAY, FEBRUARY 2ND 2019

    7:30AM METCON

    With a partner, complete the following:

    AMRAP8:
    10/8 Assault Bike Cals
    5 Burpees

    AMRAP8:
    10 Pull-Ups
    5 Deadlifts (225/155)

    AMRAP8:
    10 AKBS (53/35)
    5/4 Rower Cals

    Rest 2min. between AMRAPs. Teammates alternate complete rounds. Only completed rounds count towards your final score.

    8:30AM MOBILTY/RECOVERY

    Focus: Lats/Traps/Posterior Deltoids

    9:00AM STRENGTH & SKILL

    A) SPLIT JERK (FOR WEIGHT)

    Focus on technique, specifically footwork.

    E3MOM:
    3 Reps @ 45%
    3 Reps @ 55%
    3 Reps @ 65%
    3 Reps @ 75%
    3 Reps @ 85%

    Complete 5 Kip Swings and 5 Dip Jumps between each set

    B) WEIGHTLIFTING METCON (FOR TIME)

    21-15-9
    Power Cleans (40% of 1RM)
    Push Jerks (same weight)

    10:00AM Olympic Lifting Series Sneak Peek

  • FRIDAY, FEBRUARY 1ST 2019

    A) WEIGHTLIFTING METCON (FOR WEIGHT):

    20min. EMOM:
    Odd: 2 Clean and Jerks
    Even: 15 Wall Balls (20/14)

    S1/MRx: 13 Wall Balls (20/14)
    S2/MRx: 13 Wall Balls (14/10)

    *After 10min. switch to only 1 Clean And Jerk
    *Power or Squat
    *Climb as needed to hit something heavy. Touch and go or singles are fine.
    *Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

    B) METCON (FOR REPS):

    12 minute running clock…
    50/40 Cal Row/Bike/Ski “Buy-in” (800m run if necessary)
    then;
    Max Rounds of this in remaining time:
    21 American KB Swings (53/35)
    12 Handstand Push-Ups

    S1/MRx: AKBS (53/35); Reduced Height HSPU
    S2/MS: AKBS (44/26); Box/Pike Push-Ups

     

  • THURSDAY, JANUARY 31ST 2019

    A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

    Front Squat
    20min. to hit 4-5 sets:
    Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)

    *Superset
    Single Leg Deadlift (5 reps each leg)
    – Back foot on 12-20″ block
    – Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.

    *5 on EACH leg here (Heaviest we have ever gone today. Push the weight. Start with weaker leg)
    *Rest 90sec. After Each Superset

    B) METCON (FOR TIME)

    14min. AMRAP:
    200M Run
    10 Front Rack Lunges (95/65) (5/side)
    200M Run
    10 Devil Press (45/30)

    S1/MRx: FRL (85/55); DP (40/25)
    S2/MS: FRL (45/35); DP (25/15)

    *count runs as 1 Rep (1 Round = 22 Reps)

  • TUESDAY, JANUARY 29TH 2019

    A) STRENGTH POWER (FOR REPS):

    Back Squat (Week 2 of 4)
    3 x 70%
    3 x 80%
    Max reps at 90%

    SUPERSET each set with;

    3 Weighted Chin-Ups
    *If you can not use weight, strict or banded is fine. Complete a few lighter sets during your squat warm up sets also.

    B) METCON (FOR REPS)

    “Quatro”
    AMRAP4:
    4 Chest to bar pull-ups
    4 Front Squats (115/75)
    4 Chest to bar pull-ups
    4 Jerks (115/75)

    Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds.

    S1/MRx: FS/Jerk (105/65); Pull-Ups
    S2/MS: FS/Jerk (75/45); Jumping Pull-Ups
    RX+: FS/Jerk (135/95)

  • MONDAY, JANUARY 28TH 2019

    A) OLYMPIC LIFTING METCON (FOR WEIGHT):

    Every 3min. x 10 Rounds:
    10/7 Cal Assault Bike/Rower/Ski
    5 Toes-To-Bar
    4 Burpees
    *3/2/1 Power Clean (climbing)
    in Remaining Time…

    *3 reps for rounds 1, 2, and 3
    *2 reps for rounds 4, 5, and 6
    *1 Rep max attempts for rounds 7-10

    The scaled version of this today is just going to be working your form on the cleans. Just do 5 light reps every round instead of climbing. Also you can substitute practicing your Kip Swings or Strict Knee/Leg Raises instead of T2B.

    These types of workouts always produce PR’s. Build up slow and make all the jumps you need to get you at those PR attempts at the end. You can go up every round or every other round. Do what makes you feel good.

    B) ACCESSORY WORK (FOR COMPLETION):

    1.) HSPU practice: 30 Strict, 60 Kipping, or 10min. of practice.

    2.) 4 Rounds:
    1min. regular plank
    30sec. side plank with 15+lb DB in top hand
    30sec. side plank with 15+lb DB in top hand (other side)
    30sec. rest

    3.) Annie (10min. Time Cap)
    50-40-30-20-10
    Double Unders
    Sit-Ups

    Pick your poison. Coach sets the clock for 10min. When the time is up, you’re done πŸ™‚

  • SUNDAY, JANUARY 27TH 2019

    A) 9:00AM HAMSQUAD WOD (FOR TIME):

    SUNDAY – MASH!
    On a Running Clock:
    3 Rounds: (mins 0:00-17:00)
    15 Power Snatch (95/65) (75/55)
    45 Double Unders (2:1 Plate Hops)
    15 OHS
    45 Double Unders

    Rest 3min
    For Time: (mins 20:00-37:00)
    5-4-3-2-1 Rope Climbs
    400m Run after each set of Rope Climbs
    **Sub 3:1 C2B Pull-Ups for Rope Climbs if needed

    Rest 3min
    2 Rounds: (mins 40:00-50:00)
    25 Sit-ups
    20/15 Cal Row/Bike/Ski
    15 Front Squats (115/80) (95/65)

    Score is total time for all three workouts!

  • SATURDAY, JANUARY 26TH 2019

    A) 7:30AM METCON (FOR TIME):

    SAS Workout:

    Run 1-mile
    24 Snatch (185/125)
    20 Clean and Jerk (225/150)
    15 Muscle-Ups

    S1/MRx: Barbell Movements @ 85-90% of max; Burpee Chest-to-Bar Pull-Ups
    S2/MS: Barbell Movements @ 80-85% of max; Burpee Pull-Ups

    This is workout is a memorial workout for Samantha Allyn Silverman, former coach, gym owner, USAW competitor, and regional CrossFit athlete.
    This workout is meant to be very difficult. Please come prepared to work hard.

    B) 8:30AM MOBILITY/RECOVERY WOD (FOR COMPLETION):

    Focus Areas: Lower Back, Hamstrings, Glutes.

    C) 9:00AM STRENGTH/SKILL WOD:

    C1) VOLUME TRAINING (FOR COMPLETION):

    E3MOM x 8 Rounds:
    Back Squat, 8 Reps @ 50%
    10 Sit-Ups

    Here’s a little bit of Volume Training for you folks. Today’s focus is obviously lower body strength. The first few rounds should be relatively easy. The later rounds, not so much.

    C2) LEG BURNOUT (FOR REPS):

    3 Rounds:

    30sec max Assault Bike Cals
    immediately into;
    30sec max Wall Balls (20/14)
    rest 2 min.

    D) OPEN GYM (10AM-11:00AM):

    SAS repeat WOD w/ Coach Ryan or whatever you want πŸ™‚

  • FRIDAY, JANUARY 25TH 2019

    A) OLYMPIC LIFTING METCON (FOR COMPLETION):

    Every 5min. x 5 Rounds:
    400m Run
    15 Toes-To-Bar
    5 Power Snatches @50%

    Round 2: 5 Power Snatches @55%
    Round 3: 5 Power Snatches @60%
    Round 4: 5 Power Snatches @65%
    Round 5: 5 Power Snatches @70%
    *Shooting for percentages based off of effort for the day. It should be relative to your 1RM.
    *Try and execute every movement to the best of your abilities. Today is all about conditioning and technique πŸ™‚

    S1/MRx: 12 TTB
    S2/MS: 6 Kip Swings + 6 V-Ups; Scale run as needed to finish work in around 4min.
    RX+: Increase weight by 10% each round, reduce reps by one (ex. 4 @ 60%, 3 @ 70%, etc..)

    *For an extra challenge, make all reps touch and go πŸ™‚

    B) CORE CIRCUIT (FOR TIME):

    3 Rounds:
    25 Russian KB Swings (As heavy as you can go Unbroken)
    25 Sit-Ups (feet anchored on KB)
    25 Russian Twists with 5lb plate
    *Left + Right= 1 rep

  • THURSDAY, JANUARY 24TH 2019

    A) POWER METCON (FOR REPS):

    Every 4min. x 6 Rounds:
    500m Row
    5 Deadlifts @75-80% of your 1RM

    Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES. 5 touch and go. Choose the right weight and this is nasty.

    Be sure to get that row done between 1:45-1:50 for men and 2:00-2:10 for women. Or something that is challenging, yet repeatable. Should not fall off more than 5sec. Try and go directly from the rower to the Deadlifts with only 10-15sec of rest.

    S1/MRx: 450m Row
    S2/MS: 400m Row

    B) DEADLIFT MAXOUT (FOR WEIGHT):

    10min. window to attempt to reach a new Deadlift 1 Rep Max.

    You should already be nice and warmed up for some heavy lifting. Brace your core, sit back, drive through the heels, and pull some big weight! Stay safe folks πŸ™‚

    Enter your score so your TH updates.

  • WEDNESDAY, JANUARY 23RD 2019

    A) MUSCULAR ENDURANCE (FOR WEIGHT):

    EMOM x 15min:
    3 Power Cleans
    3 Front Squats
    3 Push Jerks

    Choose a weight around 60% of your Power Clean. Don’t drop the bar once you begin the movements.

    I want to stress the hard factor on this. If you choose a certain weight and begin to fail, then scale it to 2 reps of each movement, don’t take the weight off. If you don’t complete every single rep (135 total) please click the Scaled button when you input your score.

    B) METCON (FOR REPS):

    15min. AMRAP:

    5 Pull-Ups
    10 Push-Ups
    15 Air Squats

    S1/MRx: Assisted Pull-Ups
    S2/MS: Assisted/Knee Push-Ups; Ring Rows
    RX+: Wear a vest (20/14). Bring one in today if you have one! No vest? How about 2 Muscle Ups instead Pull-Ups πŸ˜‰

  • TUESDAY, JANUARY 22ND 2019

    A) BACK SQUAT STRENGTH CYCLE (FOR WEIGHT):

    Back Squat (Week 1 of 4)

    We are back to our regular squat program and some mid range conditioning for those of you getting excited for the CrossFit Open (please sign up – it will make Coach Ryan very happy!).

    5 x 65%
    5 x 75%
    Max reps at 85%

    SUPERSET each set with;

    5 Weighted Chin-Ups
    *If you can not use weight, strict or banded is fine. Complete a few lighter sets during your squat warm up sets also.

    B) METCON (FOR REPS)

    12min. AMRAP:
    30 Double Unders
    15 Wall Balls (20/14)
    30 Double Unders
    15 Pull-Ups

    S1/MRx: Assisted Pull-Up/Ring Row
    S2/MS: 25# Plate Hops; WB (14/10); Jumping Pull-Ups

  • MONDAY, JANUARY 21ST 2019

    A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

    Push Press (5 x 5 )
    *5 sets of 5 reps. Start around 60% and work up.

    *Push Press allows bending at the knee. There’s just no dip under the bar. Think of it as a cheating strict press. Flex your quads and glutes on the way up to assure that you do not dip under the bar. You should be able to do a lot more than strict press.

    *After each set perform 1min. worth of Russian Twists with a 35/26lb KB.
    *Rest 2min. and repeat. You have 20min. to get 4-5 working sets.

    B) METCON (FOR REPS):

    “Ricky Bobby”
    2min. AMRAP:
    200m Run
    8 Alt. DB Snatch (50/35)
    Max Toes-To-Bar in remaining time

    Rest 1min. x 5 Rounds

    *Score is Toes-To-Bar only
    *I really want you to move quick! You should have about a minute on the TTB, so if you don’t, scale a few things back.

    S1/MRx: DBS (45/30)
    S2/ MS: DBS (25/15); Hanging Knee Raises (Score is reps of HKR)

  • SATURDAY, JANUARY 19TH 2019

    7:30AM PARTNER WOD

    “Burpin’ Barbell”

    Alternating full rounds w/ a partner…

    Starting at 0:00 (10min. Time Cap)

    10 Rounds For Time:
    5 Power Cleans (115/70)
    5 Shoulder To Overhead
    5 Front Squats
    5 Lateral Burpees Over Bar

    S1/MRx – 95/55; Burpee Step Overs
    S2/MS – 65/35; Burpees
    Rx+ – 135/95

    Rest 5min.

    “Hundo”

    Starting at 15:00 (20min. Time Cap)

    100 American KBS (53/35)
    100 Wall Balls (20/14)
    100 Pull-Ups
    100 Box Jumps (24/20)

    S1/MRx: AKBS (44/26); Assisted Pull-Ups/Ring Rows; BJ (20/14)
    S2/MS: AKBS (35/18); WB (14/10); Jumping Pull-Ups; Step Ups (20/14)

    8:30AM MOBILITY AND RECOVERY WOD

    We will be doing a group ROMWOD to cool down from/warm up for today’s other WODs.

    9:00AM STRENGTH AND SKILL WOD

    We will be working up to a heavy Hang Snatch today (Squat or Power is fine)

    The workout will follow the format below:
    Every 4min. for 5 Rounds
    200m Run
    200/150m Row
    Hang Snatch:
    R1) 10 @ 45%
    R2) 8 @ 55%
    R3) 6 @ 65%
    R4) 4 @ 75%
    R5) 2 @ 85%

    At the end of Round 5, we will spend the next 10 minutes working up to a 1RM Hang Snatch! You will put your heaviest Hand Snatch in the final box to record it for future use.

  • FRIDAY, JANUARY 18TH 2019

    A) WEIGHTLIFTING METCON (FOR WEIGHT)

    Some much needed LONG cardio. We haven’t run in a while. Warm those leggies up good πŸ™‚

    Every 7min. X 5 Rounds:
    Run 400m
    500m Row
    10 Power Clean and Jerks 115/75

    Round 2: 8 Power Clean and Jerks 135/95
    Round 3: 6 Power Clean and Jerks 155/105
    Round 4: 4 Power Clean and Jerks 175/115
    Round 5: 2 Power Clean and Jerks 185/120

    S1/MRx: Start at 75/55, add 20/10 to the bar each round
    S2/MS: Start at 75/55, add 10/5 to the bar each round; Scale distance on run and row as needed to complete in approximately 5min.
    Rx+: (135/95)/(165/115)/(185/135)/(205/145)/(225/155)
  • THURSDAY, JANUARY 17TH 2019

    A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

    Back Rack Lunge
    8 Reps on each leg (Just like last week, but heavier). Take your time and don’t rush the movement. Elevate your front foot on a 45lb Plate.

    SUPERSET with;

    Single Leg Deadlift
    8 Reps on each leg. Same as last week, but hopefully a little heavier.

    *I see a lot of people with WAY too close of a position on this. Get that front foot OUT so you feel this in your glutes and not your back.

    Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.
    Score is the sum of your final two weights (BRL + SLDL)

    B) METCON (FOR TIME):

    21 Wall Balls (20/14)
    15/12 Cal Row/Bike/Ski
    9 Deadlifts (225/155)

    S1/MRx: DL (205/135)
    S2/MS: WB (14/10); DL (135/95)

  • TUESDAY, JANUARY 15TH 2019

    A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

    A1) DB Bench Press (5 x 10)

    SUPERSET with;

    A2) DB Bent Over Rows (5 x 10 each arm, 20 total)

    – Rest 2min. Between Sets
    – 20min. Window.
    – Shoot for 4-5 Sets.

    *start at 60% effort and climb in weight on both movements.

    B) MECTON (FOR REPS):

    “Annie and friends”
    15min. to get as far as possible…

    50-40-30-20-10
    Double Unders
    Sit-Ups

    immediately into;

    10-20-30-40-50
    American KB Swings 53/35
    Pull-Ups

    S1/MRx: AKBS (44/26)
    S2/MS: 2:1 Single Unders; AKBS (35/18); Assisted Pull-Ups/Ring-Rows

  • SATURDAY, JANUARY 12TH 2019

    7:30AM METCON

    β€œIsabel Grace”

    8 minutes to complete

    Isabel (30 Snatches) w/EMOM (including 0:00) 6 Russian KBS

    Rest 4 minutes then

    8 minutes to complete

    Grace (30 Clean and Jerk) w/EMOM (including 8:00) 5 Burpees

    Immediately into:

    15 minutes to set 1 RM Snatch

    Rx 135/95 KBS 53/35

    S1/MRx- 50% 1RM Snatch/33% 1RM Clean and Jerk; 44/25 KBS; 4 Burpees

    S2/MS- 35% 1RM Snatch/25% 1 RM clean and Jerk; 35/18 KBS; 3 Burpees

    Your score is the sum of the two times it took you to complete Isabel and Grace (I.e: 6:25 + 5:38 = 12:03)

    Enter you 1RM Snatch into your MAX LIFTS on Train Heroic if you achieve a PR! Have fun and don’t forget to cheer on your fellow Wildcats at the Granite Games Throwdown!

    8:30 MOBILITY & RECOVERY

    Focus Areas:

    Shoulders
    Forearms
    Lower Back

    9:00AM STRENGTH & SKILL

    PART 1) STRENGTH

    E2MOM 3 Overhead Squats (climbing)

    Start w/40% of 1RM and build to 75%
    Rd 1 40%
    Rd 2 50%
    Rd 3 60%
    Rd 4 70%
    Rd 5 75%

    PART 2) METCON

    20 Min AMRAP
    – Overhead Squat (95/65)
    – 200m run

    Each round increase 3 reps

    Rd 1 – 3 OHS
    Rd 2 – 6 OHS
    Rd 3 – 9 OHS
    Rd 4 – 12 OHS
    Rd 5 – 15 OHS
    Etc

    S1/MRx – 75/55
    S2/MS – 50% of 3 RM OHS

  • FRIDAY, JANUARY 11TH 2019

    A) ENDURANCE METCON (FOR REPS)

    5min. EMOM x 6 Rounds (30min total):
    Min 1) 12/10 Cal Row
    Min 2) 15 Hand Release Push-Ups
    Min 3) 15 American KB Swings (53/35)
    Min 4) Max Rep Burpees
    Min 5) Rest

    Repeat 5 more times.
    Score is total number of burpees completed!
    Can you go over 100? Over 150?!
    Based on class size, stagger start and/or swap minutes 1 and 3. Try to avoid going directly from HRPU into burpees!

    S1/MRx: Standard Push-Ups; AKBS (44/26)
    S2/MS: 10/8 Cals; Assisted/Knee Push-Ups; AKBS (35/18)

  • THURSDAY, JANUARY 10TH 2019

    A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

    A1) Back Rack Lunge
    8 Reps on each leg. Take your time and don’t rush the movement. Alternate legs each rep.

    SUPERSET with;

    A2) Single Leg Deadlift
    8 Reps on each leg. Same thing.. Take your time and keep tension on the hammys and glutes. Put your leg back on a bench or a rogue brick. Make sure your knee does not come over your toe either. Your front foot should be pretty far out.

    Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.

    Score is the sum of the weights of your heaviest set of Lunges and Deadlifts.

    B) METCON (FOR REPS):

    7 Rounds For Time (12min. TC):

    7 Cal Bike/Row/Ski
    7 Toes To Bar
    7 Deadlifts (225/155)

    S1/MRx: DL (185/125);
    S2/MS: Hanging Knee Raises; DL (135/95)

  • WEDNESDAY, JANUARY 9TH 2019

    A) WEIGHTLIFTING METCON (FOR WEIGHT):

    3 Piece Circuit:

    5 Push Jerks (Heavy as possible. From the rack.)
    immediately into;
    10 DB Bent Over Rows (5ea. arm)
    immediately into;
    75 Double Unders

    Rest 2min. x 4-5 Rounds. You have a 20min. time CAP. If you have time for that 5th round, get it in!

    *The 4th and 5th jerk should be very difficult. Go heavy and put the DBs back in the right place or I WILL find you.

    B) METCON (FOR REPS):

    The Meat Man (10min. AMRAP):

    60 air squats
    50 push-ups
    40 alt. db snatches (50/35)
    30 box jumps (24/20)
    20 handstand push-ups
    10 Jerks (135/95)

    Can you get back to the air squats!?

    S1/MRx: DB SN (40/25); Reduced Height HSPU; Jerk (115/80)
    S2/MS: Assisted Push-Ups; DB SN (25/15); BJ (20/14); Box/Pike PU; Jerk (85/55)

  • TUESDAY, JANUARY 8TH 2019

    METCON (FOR WEIGHT):

    EMOM x 7min. (both in the same min.)
    7 Pull-Ups
    3 Hang Power Snatch @50%

    immediately into;

    EMOM x 7min. (both in the same min.)
    7 Burpees
    3 Hang Power Cleans @50%

    Rest 5min. (Change your weights and some others close by incase you want to jump more)

    EMOM x 7min. (both in the same min.)
    7 Pull-Ups
    3 Hang Power Snatch @60-65%

    immediately into;

    EMOM x 7min. (both in the same min.)
    7 Burpees
    3 Hang Power Cleans @60-65%

    For RX you must finish all of the reps. I want the first section to be challenging but not terribly hard. Save that for the second round of EMOMs. You may also build at any time, but you are going to have to move fast to make that happen. I recommend trying to stick to the same weights. Score is your heaviest snatch and clean set combined.

  • MONDAY, JANUARY 7TH 2019

    A) FUNCTIONAL BODYBUILDING (FOR COMPLETION)

    4 sets (climbing) in 20min. Window:

    A1) Split Squat (5 reps each leg)
    Squatting with one leg elevated behind you.
    With your foot back on either a 20″/14″ box or a bench, complete 5 reps on each side. These are really hard and will leave you pretty sore, but they must be done to prevent imbalances. Go light at first and build as heavy as you’re comfortable. It’s best to start with your weaker leg. Try and get to parallel with your forward thigh.

    SUPERSET WITH;

    A2) 10 Lateral Barbell Lunges
    *Pick this bar up off the ground and put it on your back. Take your time with the movement and get low. Keep your toes relatively straight. Left + Right = 1 rep. Start with the bar and build slow on these.

    Rest about 2min. after each set.

    B) METCON (FOR REPS)

    EMOM x 15min.
    min. 1) 15/12 Cal Row
    min. 2) 20 Wall Balls (20/14)
    min. 3) Max Russian KB Swings (70/53)

    *Score is KB Swings only
    *This is a good day to try something heavier than usual, but make sure you’re getting at least 15 reps a pop or it’s too heavy!
    *Stagger start if necessary. I would love everyone to row today if possible πŸ™‚

    S1/MRx: 13/10 Cal Row; 18 Wall Balls (20/14); KBS (62/44)
    S2/MS: 10/8 Cal Row; 18 Wall Balls (14/10); KBS (53/35)

  • SUNDAY, JANUARY 6TH 2019

    9:00AM HAM SQUAD WORKOUT

    Partner WOD (45min. Time Cap):

    10 Rounds of:
    15 Wallballs (20/14)
    9 HSPUs
    3 Power Cleans (165/115)

    Immediately into;

    50 Cal Bike/Row/Ski
    50 Pull-Ups
    100 Push-Ups
    150 Air Squats
    50 Cal Bike/Row/Ski

    Immediately into;

    400m Farmer Carry w/ one KB (75/53)
    100 Russian KBS
    400m Farmer Carry

  • SATURDAY, JANUARY 5TH 2019

    7:30AM METCON

    With a partner, complete:

    AMRAP15:
    4 Burpee Box-Jump-Overs (24/20)
    8 Pull-Ups
    12 American Kettlebell Swings (62/44)

    Rest 5min.

    20 RFT:
    20 Double-Under
    5 Box Jumps (30/24)
    1 Power Clean (165/115)

    Movements in first AMRAP can be broken up in any way. For the second piece, athletes will alternate each round until all rounds are complete.

    S1/MRx: Burpee Box-Step-Overs (24/20); Assisted Pull-Ups/Ring Rows; AKBS (53/35); BJ (24/20); PC (135/95)
    S2/MS: Burpee Box-Step-Overs (20/14); Jumping Pull-Ups; AKBS (44/26); 40 Single-Unders; BJ (20/14); PC (105/75)

    8:30AM MOBILITY & RECOVERY

    Focus: Shoulders and Calves

    9:00AM STRENGTH & SKILL

    A) Deadlift Ladder (E3MOM):

    15 Reps @ 40%
    12 Reps @ 50%
    10 Reps @ 60%
    8 Reps @ 70%
    6 Reps @ 80%

    In between each set, perform 8 DB Push Press at a moderate weight.

    B) “Diane”

    For time:
    21-15-9
    Deadlifts @ (225/155)
    Handstand Push-Ups

    *You will only Rx this workout if the DL is below 60% of your 1RM and you can perform >7 Unbroken HSPU
    *Otherwise scale DL to 60% of 1RM and scale height of HSPU

     

  • FRIDAY, JANUARY 4TH 2019

    A) FUNCTIONAL BODYBUILDING (FOR COMPLETION):

    Front Squat
    50% of your 1RM or whatever 50% effort is to you. Complete MAX EFFORT reps to failure. If you rest more than 1sec. at the top it’s OVER. Looking for NONSTOP movement.

    immediately into;

    Hip Thrust
    50% of your 1RM or whatever 50% effort is to you. Complete MAX EFFORT reps to failure. If you rest more than 1sec. it’s OVER. Looking for NONSTOP movement. Everyone can probably even share 135/95 here if you’re stopping around 15-20reps.

    Rest 2min. And start back up at the Front Squats. (20min. window. Should get between 4-5 Rounds in)

    B) METCON (FOR REPS):

    12min. AMRAP:
    5 Squat Cleans (95/65)
    10 Pull-Ups
    20 Double-Unders

    S1/MRx: SC (85/55); Ring Rows
    S2/MS: SC (65/45); Jumping Pull-Ups; 40 Single-Unders

  • THURSDAY, JANUARY 3RD 2019

    A) STRENGTH/POWER (FOR REPS)

    Bench Program (Week 4 of 4)

    4 Rounds:
    Max Effort Bench Press @40% of 1RM
    immediately into;
    1min. of Max Effort Assault Bike
    Rest 2min.

    Round 2: 40%
    Round 3: 50%
    Round 4: 50%
    Score is bench reps and cals combined for all rounds!

    B) METCON (FOR TIME):

    15 Russian KB Swings (70/53)
    10 Hand Release Push-Ups

    S1/MRx: KBS (62/44)
    S2/MS: KBS (44/26); HR Push-Ups from Knees.

  • WEDNESDAY, JANUARY 2ND 2018

    A) METCON (FOR WEIGHT)

    EMOM x 30min
    Min. 1) 1 Round of “DT”
    Min. 2) 10 Toes-To-Bar
    Min. 3) Rest

    “DT” is:
    12 Deadlifts
    9 Hang Power Cleans
    6 Jerks

    Choose a weight that that is about 30-35% of your Deadlift max and hold on for dear life! If you cannot complete a full round of DT within the allotted time, drop the barbell and move on to the next minute of work. During your next rest period, remove 10lbs and record the LOWER weight as your score. Do this until the 30 minutes is up.

    S1/MRx: 5 Toes-To-Bar + 5 V-Ups
    S2/MS: 10 V-Ups

  • TUESDAY, JANUARY 1ST 2019

    NO 5:30/6:30/7:30AM CLASSES!!! Otherwise, normal schedule πŸ™‚

    A) METCON (FOR TIME):

    Running into the new year like…

    For Time:
    400m run
    120 Double-unders
    400m run
    100 air squats
    400m run
    80 abmat sit-ups
    400m run
    60 wall-balls (20/14)
    400m run
    40 alt. db snatch (50/35)
    400m run
    20 handstand push-ups
    400m run

    Time Cap: 40min.

    S1/MRx: DB SN (40/25); Reduced Height HSPU
    S2/MS: 240 Single-Unders; WB (14/10); DB SN (30/15); Box/Pike Push-Ups

  • MONDAY, DECEMBER 31ST 2018

    A) STRENGTH/POWER (FOR WEIGHT)

    Back SquatΒ (Week 4 of 4)
    Every 4min. x 4 Rounds:
    500m Row
    5 Back Squats (% of 1RM)

    Round 1.) 5 x 40%
    Round 2.) 5 x 50%
    Round 3.) 5 x 60%
    Round 4.) 5 x 60%

    *Hit the at like 80-85% and get the squats done as fast you can with PERFECT form. Time is not a factor on this, but you do want enough time left to be able to repeat the same time on the row

    *Share a rack with someone who lifts close to the same and change the weights out quick. Shouldn’t be an issue. If you’re a badass OR your #s are low enough, you can clean it off the ground.

    B) METCON (FOR REPS)

    15min. AMRAP:
    10 Burpees
    5 Thrusters 95/65
    10 Pull-Ups
    5 Thrusters

    *Every 2 Rounds add 20/10lbs. to the bar.

    Round 1: 95/65
    Round 2: 95/65
    Round 3: 115/75
    Round 4: 115/75
    Round 5: 135/95
    Round 6: 135/95
    … And so on….

    S1/MRx: Start at 85/55; add 10/5 every 2 rounds; Banded Pull-Ups
    S2/MS: Start at 65/45; do not increase weight; Ring Row/Jumping Pull-Ups

  • SUNDAY, DECEMBER 30TH 2018

    9:00AM HAM SQUAD

    A) METCON (FOR TIME)

    Complete the following Chipper

    50 Pull-Ups
    50 Wall Balls 20/14
    50 Calorie Row
    50 Overhead Squats 45/35lb bar
    50 Box Jumps 24/20″
    50 American KB Swings 53/35
    50 Burpees
    50 American KB Swings 53/35
    50 Box Jumps 24/20″
    50 Overhead Squats 45/35lb bar
    50 Calorie Row
    50 Wall Balls 20/14
    50 Pull-Ups

    Find a good working pace and just grind this one out! Good luck πŸ™‚

     

     

  • SATURDAY, DECEMBER 29TH 2018

    7:30AM METCON

    In teams of 3…

    AMRAP12:
    Front Squat (135/95)
    *Every time the bar is dropped, each member of the team must complete 5 air squats (do not count towards total reps)
    *Only one athlete works at a time

    Rest 5min.

    AMRAP 12:
    6 Burpee-Over-Rower
    6 Cal Row
    6 Alt DB Snatch (50/35)
    *Rounds cannot be split up (18 Reps/Round)

    S1/MRx: FS (115/75); Step-Over is allowed on Burpees; DB SN (40/25)
    S2/MS: FS (75/45); Standard Burpees; DB SN (25/15)

    *Score for your team is sum of Reps for the two AMRAPS

    8:30AM MOBILITY & RECOVERY

    Focus Area: Quadricep, IT Band, Glute Med/Min:

    Foam Roll + Dynamic Stretch + Static Stretch

    9:00AM STRENGTH & SKILL

    A) OLY COMPLEX (FOR WEIGHT):

    Work up to a maximum of the following complex (15min Window):

    Hang Power Clean + Push Press + Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk

    B) SKILL METCON (FOR REPS):

    AMRAP15:

    3 Deadlifts at 70% of 1RM
    3 Handstand Push-Ups
    30 Double-Unders

    S1/MRx: Reduced Height HSPU
    S2/MS: Sub 1 Wall Walk; 60 Single-Unders

    *If shoulder strength is insufficient for safe handstand, sub Wall Walk for 6 Z-Press at relatively heavy weight.

  • FRIDAY, DECEMBER 28TH 2018

    A) WEIGHTLIFTING METCON (FOR WEIGHT)

    Every 3min. x 10 Rounds:
    12/9 Cal Assault Bike
    10 Toes-To-Bar
    2 Snatches (Climbing)

    *Start at about 50-60% and build.
    *Snatches should ideally be caught below parallel or at least pass below parallel, meaning a power snatch immediately followed by OHS
    *If lack of mobility means a strong overhead position cannot be achieved, move to only power snatches.
    *Score is the weight of your two heaviest snatches, however please prioritize good technique and full Range of Motion over weight πŸ™‚
    *Have fun!!

    S1/MRx: 10 Hanging Knee Raises
    S2/MS: (10/7) Cals; 10 V-Ups; Work on Snatch Technique

    B) ACCESSORY WORK (FOR TIME)

    Pick one:
    1.) 100 Russian Twists with (35/26) KB (Left + Right = 1 rep)
    2.) 50 Burpees
    3.) 400m Farmer Carry with (2) 53/35lb KBs

  • THURSDAY, DECEMBER 27TH 2018

    A) STRENGTH/POWER (FOR WEIGHT)

    Bench Press (Week 3 of 4)
    75% x 5 reps
    85% x 3 reps
    100% x 1 (Try for new 1RM!)

    *Complete 2-3 Weighted Chin-Ups (underhand grip) after each set as well as your warm up sets. Shooting for something heavy on this today as well.

    *If you can not do weighted, work on strict or slightly assisted strict with bands for sets of 5-6 reps.

    B) METCON (FOR REPS)

    Every 6min. x 3 Rounds (18min.)
    Run 400m
    then as many rounds as possible of:
    10 Pull-Ups
    5 Devil Presses (50/35)

    S1/MRx: DP (40/25)
    S2/MS: Assisted Pull-Ups; DP (25/15)
    RX+: C2B Pull-Ups

    *400m Run does not count towards reps
    *Can you get over 10 Rounds (150 Reps)?

  • WEDNESDAY, DECEMBER 26TH 2018

    A) WEIGHTLIFTING METCON (FOR WEIGHT)

    EMOM x 30min.
    Min. 1) 15 Wall Balls (20/14)
    Min. 2) 60 Double-Unders
    Min. 3) 3 Deadlifts (Climbing)

    S1/MRx: 12 WB; 50 DUs
    S2/MS: 12 WB (14/10); 25 Plate Hops (45/25)

    *Score is heaviest successful set of 3 Deadlifts completed in 1 minute

    B) ACCESSORY WORK (FOR COMPLETION)

    Complete 3-4 Rounds:
    -Weighted Planks-
    1min. Hold x 1min. Rest
    (Weighted. Heavy as possible)

  • TUESDAY, DECEMBER 25TH 2018

    MERRY CHRISTMAS WILDCATS!!! (Remember the only class today is at 9:00AM)

    A) METCON (FOR TIME)

    “Cookie Crunch”

    For Time:
    50-40-30-20-10
    Double-Unders
    Back Squats
    Sit-Ups
    Goblet Step Back Lunges (alternating)

    B) CASH OUT (FOR TIME)

    For Time:
    100 Barbell Curls

    *Complete 10 Jumping Jacks every 30 seconds
    *Start w/ Jumping Jacks at 0:00

  • MONDAY, DECEMBER 24TH 2018

    A) METCON (FOR TIME)

    12 Days of Christmas WOD

    For Time:
    1 – 200m Run
    2 – Wall Walks
    3 – DB Lunges (per side) (45/25)
    4 – DB Thrusters (45/25)
    5 – Burpees
    6 – Pull-Ups
    7 – Kettlebell Swings (53/35)
    8 – KB Goblet Squat (53/35)
    9 – Toes-To-Bar
    10 – Wallballs (20/14)
    11 – Cals on Bike/Row/Ski
    12 – DB Clean and Jerks (53/35)

    ThIS workout is 12 rounds and each round you add a new movement like so:

    Round 1: 1 200m Run
    Round 2: 2 Wall Walks + 1 200m Run
    Round 3: 3 DB Lunges (per side) + 2 Wall Walks + 1 200m Run
    Round 4: 4 DB Thruster + 3 DBL (per side) + 2 Wall Walks + 1 200m Run
    and so on until round 12 is complete…

    Have fun and Merry Christmas (Eve)!

  • FRIDAY, DECEMBER 21ST 2018

    A) WEIGHTLIFTING METCON (FOR WEIGHT)

    Lift better WARM. Sequences like this always produce great lifting numbers. This is by far the longest one we have done yet, but I am excited to see how everyone does. This is meant to be more of skill day with the 3’s and 2’s (lighter weights). Coaches will be looking for good form here so make sure you are making each weight look perfect before climbing up! Your score is the total weight of your two heaviest snatches and two heaviest cleans.

    EMOM x 4min.
    12/9 Cal Row
    EMOM x 4min.
    3 Hang Power Snatch (climbing)
    EMOM x 4min.
    12/9 Cal Row
    EMOM x 4min.
    2 Hang Power Snatch (keep climbing)
    EMOM x 4min.
    12/9 Cal Row
    EMOM x 4min.
    3 Hang Power Clean (climbing)
    EMOM x 4min.
    12/9 Cal Row
    EMOM x 4min.
    2 Hang Power Clean (keep climbing)

    S1/MRx: 11/8 Cal Row
    S2/MS: 9/6 Cal Row; Practice technique, don’t worry too much about weight.

    *Bike can be subbed for row if necessary.

  • THURSDAY, DECEMBER 20TH 2018

    A) STRENGTH/POWER (FOR WEIGHT)

    Bench PressΒ (Week 2 of 4)
    70% x 3 reps
    80% x 3 reps
    90% x MAX REPS

    *Complete 5 Weighted Pull-Ups after each set as well as your warm up sets.
    *If you can not do weighted, work on strict or slightly assisted strict with bands.

    B) METCON (FOR REPS)

    17min. AMRAP:
    1 Rope Climb
    5 Burpees
    200m Run

    S1/MRx: Sub 3 Pull-Ups for Rope Climb
    S2/MS: Sub 3 Assisted Pull-Ups (Banded or Jumping)
    Rx+: Wear a weight vest (20/14) or Legless Rope Climbs (or both Rx++)

  • WEDNESDAY, DECEMBER 19TH 2018

    A) STRENGTH/POWER SUPERSET (FOR WEIGHT)

    A1) Back Rack Lunge (5 each leg)

    Take your time and get good controlled reps here. Don’t alternate today either. Stay on 1 side for all 5 and then switch to the other leg.
    Immediately superset with deadlifts (below)

    A2) Deadlift (10 reps )

    10 reps is a lot, so go a little lighter on the weight today. We have been doing tons of heavy deads for a while so something a little lighter today for high reps is in order. DO NOT go so fast that the bar bounces. I am looking for controlled beautiful reps today.

    Rest 2min. And start back on the lunges. 4-5 sets total or 20min. (whichever comes first)
    Enter the sum of your heaviest Lunges plus Deadlifts.

    B) METCON (FOR REPS)

    15min. AMRAP:

    30 Double Unders
    15 Wall Balls (20/14)
    30 Double Unders
    15 American KB Swings (53/35)

    S1/MRx: AKBS (44/26)
    S2/MS: 2:1 Single Unders; WB (14/10); AKBS (35/22)

    Choose a weight that will allow you to do the sets unbroken and with minimal rest (two-three breaths) for the full 15min. This workout is meant to jack up your heart rate and keep it there for the entire workout.

  • TUESDAY, DECEMBER 18TH 2018

    A) STRENGTH/POWER

    Back Squat (Week 2 of 4)
    70% x 3
    80% x 3
    90% x max reps

    *1min. Plank Holds with a 45/25lb+ plate on your back between sets.

    B) METCON (FOR TIME)

    Gnocchi (Time)
    For Time: (CAP: 15min.)
    18-15-12-9-6
    Thrusters
    *10 TTB after each set (end workout w/ TTB)

    18 set: 75/45
    15 set: 95/65
    12 set: 115/75
    9 set: 125/85
    6 set: 135/95

    S1/MRx: Hanging Knee-Raises
    S2/MS: V-Ups; Do not increase Thruster weight (75 all rounds)

  • MONDAY, DECEMBER 17TH 2018

    A) METCON (FOR REPS)

    With a running clock:

    …at the 0:00
    AMRAP 6:
    15 Cal Assault Bike
    10 Hang Power Snatch 95/65

    …at the 10:00
    AMRAP 6:
    10 Cal Assault Bike
    15 Pull-Ups

    …at the 20:00
    AMRAP 6:
    15 Cal Row
    10 Power Snatch 95/65

    …at the 30:00
    AMRAP 6:
    10 Cal Row
    15 HSPU’s

    S1/MRx: HPS/PS (85/55); Banded Pull-Ups/Ring Rows; Pike/Box Push-Ups
    S2/MS: HPS/PS (45/35); Banded Pull-Ups/Ring Rows; Hand-Release Push-Ups

    Each section has 25 reps so your score will be easy to add up and convert to rounds and reps. Ladies 12 and 7 cals (still count completed rounds as 25 for recording purposes)
    .
    Lets go to work on these 6min. sections today! Earn that 4min. Rest!

  • FRIDAY, DECEMBER 14TH 2018

    A) WEIGHTLIFTING (FOR WEIGHT)

    4 Rounds, completed with a running clock (18min. Window):

    5 Split Jerks (climbing)
    immediately into;
    1min. of max cals on the Assault Bike/Rower/Ski Erg
    Rest 2min.

    *Try and stay within 5 cals your best and worst.

    Scale: Do not climb in weight, practice footwork and timing.

    B) METCON (FOR REPS)

    10min. EMOM:
    Odd: MAX Reps Hang Power Cleans (95/65)
    Even: MAX Reps Push Press (95/65)
    *5 Burpees EMOM

    – Start With Burpees

    *To be clear… Minute 1 is Hang Cleans. Minute 2 is Push Press. And you keep going back and forth. 5 burpees at the top of every minute.

    S1/MRx: 4 Burpees OTM
    S2/MS: 3 Burpees OTM; HPC/PP (65/45)

  • THURSDAY, DECEMBER 13TH 2018

    A) STRENGTH/POWER (FOR WEIGHT)

    Bench Press (Week 1 of 4)
    65% x 5 reps
    75% x 5 reps
    85% x MAX REPS

    *Complete 20 Russian Twists with a 35/20lb+ DB after each set. (Left + Right = 1 rep)

    B) METCON (FOR REPS)

    12min. AMRAP:
    10 Cal Row/Assault Bike/Ski Erg
    10 Hand Release Push-Ups
    15 American KB Swings (53/35)

    *Round 2 is 20 KB Swings
    *Round 3 is 25…
    *And so on…Increasing the KB Swings by 5 reps each time (Row and push-ups are always 10)

    S1/MRx: KBS (44/26)
    S2/MS: KBS (35/22); Standard Push-Ups (or from knees)

  • WEDNESDAY, DECEMBER 12TH 2018

    A) STRENGTH METCON (FOR WEIGHT)

    Deadlift E3MOM:

    Every 3min. x 10 Rounds:
    12 Wall Balls (20/14)
    50 Double-Unders
    2 Deadlifts (Climbing)

    S1/MRx: 10 Wall Balls (20/14); 40 Double-Unders
    S2/MS: 10 Wall Balls (14/10); 80 Single-Unders; Climbing with Deadlifts is optional (stay at moderate weight)

    *This is going to get a little bit nasty! Make sure you are getting close to a 1min. rest or at least enough to not get left behind on the time. Trim a few reps if you have to or keep the deadlifts at a manageable number. If you’re feeling good, then make it rain by all means (set a new 2RM) πŸ™‚

  • TUESDAY, DECEMBER 11TH

    A) STRENGTH/POWER (FOR REPS)

    Back Squat (Week 1 of 4)
    65% x 5
    75% x 5
    85% x max reps

    *1min. Plank Holds with a 45/25lb+ plate on your back between sets.

    B) METCON (FOR REPS)

    “Balboa”

    15min. to get as high as possible…
    10 Cal Assault Bike/Rower/Ski Erg
    10 Toes-To-Bar
    3 Squat Cleans 135/95

    *Round 2: Add. 10/5lb.
    *Round 3: Add 10/5lb. more
    *And so on..

    S1/MRx: Hanging Knee Raises; Do not add weight
    S2/MS: V-Ups; SC (95/65); Do not add weight

  • MONDAY, DECEMBER 10TH 2018

    A) METCON (FOR WEIGHT)

    Every 4min. x 4 Rounds:
    200m Run
    8 Bar-Facing Burpees
    5 Snatches (Climbing)

    Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat Snatch is fine.

    S1/MRx: Bar-Over Burpees
    S2/MS: Burpees

    B) METCON (FOR TIME)

    For Time:
    10-9-8-7-6-5-4-3-2-1
    Strict Pull-Ups
    Strict HSPUs

    *Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
    1.) kip all of it
    2.) 10 Rounds of just 3 reps each to keep you moving
    3.) Only kip 1 movement
    4.) Start backwards and give yourself a 15min. CAP

    These strict movements are important to have down in order to build proper mechanics.

    S1/MRx: Banded Pull-Ups; Box Push-Ups/Pike Push-Ups
    S2/MS: Ring Rows; Hand Release Push-Ups

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