Friday, April 29, 2016

WOD Sat 4/30/16

Partener

WOD

15 min AMRAP
split reps
60 DU
20 Pull Ups

10 Hang Power Clean (155/105)

Bro WOD

Grid Style 

2 Teams
 1 athlete working at a time but teams can switch athletes at any point during the workout

20min AMRAP

Grid   Movement

                                                                     1        2 Rope Climbs
                                                                     2        10 TTB & C2B
                                                                     3        1 Stone @ each  145/175/215
                                                                     4        2 Tire Flips
                                                                     5        200m Run
                                                                     6        Sled Push D&B
                                                                     7        10 Cleans & 10 Snatches @ 185lbs
                                                                     8        50 Bench Press @ 185lbs

Thursday, April 28, 2016

WOD Friday 4/29/16

7:30pm Guys Night

Class Warm Up
10 Kb Snatch
 10 Squat clean
1 Stone
Knee pull 
Quad pull

Strength
EMOMx10
O: 1 Squat clean + 2 F.squats

WOD

3RFT
5 Stone (145/95)
10 DB/KB Snatch (75/55)
100m Sprint

Wednesday, April 27, 2016

WOD Thursday 4/28/16

Warm Up
10 wall balls
10 push ups
5 snatch
10 OHS
400 run


Strength
EMOM x3
20 Wall Balls
2min rest
EMOM x3
20 Wall Balls

WOD

3RFT 
15 Burpees
5 OHS (135/95)
300 RUN

Tuesday, April 26, 2016

WOD Wednesday 4/27/16

Warm Up
Stretch as class
then:
Dynamic Warm up:
knee pulls
quad pulls
lateral lunge
toe pulls
scissor kicks 
scorpoins



WOD
Oly Total

Max Snatch (any style)
Max Clean & Jerk (any style)

Score: is total combined weight

Must complete snatch 1st 
and can only fail 3 times per lift.
No lifting into the next class!!




Monday, April 25, 2016

WOD Tuesday 4/26/16

Warm Up
200 RUn
10 F. Squats
10 Kip Swing
5 Cleans
10 Push Jerk


Strength
EMOMx10
5 Pull up

WOD

For Time/ 15Min

800 Run
40 F. Squats (115/75)
30 TTB
20 Push Jerks
10 MU

Sunday, April 24, 2016

WOD Monday 4/25/16

Warm Up
Burgener
Then:
200Run
10 Push Up
10 KBS
10 Box Jumps

Strength
E2MOM x10
1 Power Snatch + 1 Hang Squat Snatch (75%)

WOD

For Time/ 15Min

400 Run
26 HR Push Ups
400 Run
26 KBS (55/35)
400 Run
26 Sit ups
400 Run
26 Box Jumps





Friday, April 22, 2016

WOD Saturday

WOD
Partner Wod
Split Reps

30 Bar Face Burpee
300 Run Relay
30 Snatch (115/80)
300 Run Relay
30 Snatches
300 Run Relay
30 Bar Face Burpee


Thursday, April 21, 2016

WOD Friday 4/22/16

Warm Up
5 KB Clean
10 Jump Lunges
10 Deadlifts
10 Push Ups
10 Box Jumps

Strength
EMOMx10 Min
E: 10 KB Press
O: KB R. Lunge 

WOD
 21-15-9
Deadlift (225/135)
HSPU
KB Step overs( 70/55)(24/20)

Wednesday, April 20, 2016

WOD Thursday 4/21/16

Warm Up
200 Run
25 DU
5 Clean 
5 F. Squats
10 Press

Strength
EMOMx8
E: 10 SHoulder Taps
O: 1 Squat Clean + Split Jerk (75%)

WOD

5 RFT./15min

60 DU
40 Squats 
200 run

Tuesday, April 19, 2016

WOD Wed 4/19/16

Warm Up
2 Stones to Lap
1 Sled push
10 Med Ball Cleans
10 Lunges
200Run

Strength
EMOMx15min
Flip: 1 tire/ Shoulder 1 Stone/ Shoulder 1 Keg
Push: Sled
Lunge: KB Lunge 

WOD

"Wall Ball Love"
For Time/14min

30 Wall Balls
400 Wall Ball Run
30 Med Ball Cleans
200 Wall Ball Run
30 Wall Ball Sit Ups
100 Wall Ball Run
10 Wall Ball Pull ups

Monday, April 18, 2016

WOD Tuesday 4/19/16

Warm Up
Calf Stretch
Hamstring Swing
10 Cal Row
5 Pull Ups
10 Cleans 
10 Push Press

Run
EMOMx8
E: 15/12 Cal Row
O: 100m Run

WOD

5 RFT/ 12min
10 Hang Clean & Jerk (135/95)
5 MU

Sunday, April 17, 2016

WOD Monday 4/18/16

Warm Up
Calf Stretch
Hamstring Swing
200 Run
5 Snatch
10 OHS 
10 Wallballs


Strength
EMOM x 10
E: 10 HSPU
O: 10 Wallballs

WOD

5 RFT/ 25min
400 Run
15 OHS (135/95)

Friday, April 15, 2016

WOD Sat 4/16/16


Teams of 3

100 Cal
100 Deadlifts (135/95)
80 Cal 
80 Hang Cleans
60 Cal 
60 F. Squats
40 Cal 
40 Push Jerks
20 Cal
200RUN

Thursday, April 14, 2016

WOD Friday 4/15/16

Warm Up
Wall Ball Game

WOD
"Amanda" 
9/7/5
Ring MU
Squat Snatch (135/95)

Stamina
EMOMx10 Min
O: 10 Thruster (96/65)
E: 10 TTB




Wednesday, April 13, 2016

WOD Thursday 4/14/16

Warm Up
Couch Stretch as Class
Shoulder Opener
25 DU
10 Air Squats
5 Clean
10 Push Press


Strength
20 min 
Goat Work
Come with things in mind to work on
If you can't find a goat to work on a 
2 mile run will take less than 20min.
WOD

15min Amrap
100 DU
50 Air Squats
25 Push Press (95/55)

Tuesday, April 12, 2016

WOD Wed 4/13/16

Warm Up
10 Lunges
10 Deadlifts
5 Cleans
5 Thrusters
5 C2B


Strength
EMOM x 12 mins.
6 reverse step lunges (back rack from rig) 

WOD

5 RFT/15mins.

6 Deadlifts (155/105)
6 Burpees
5 Cleans 
5 C2B
4 Thrusters
4 MU

Monday, April 11, 2016

WOD Tuesday 4/11/16

Warm Up
10 Push Ups
10 Pull Ups
High Knee 
400 Run
Butt Kicker


Strength
E2MOM x 12 Min
5 MU (5 pull& 5 dip)
100 Sprint


WOD

 Cap:15 Min
21/15/9

Wall Walks ( HR Push ups)
Ring Dips

200 Run Between each round

Sunday, April 10, 2016

WOD Monday 4/10/16

Warm Up
10 Snatch
10 Clean 
10 Kip Swings
10 Box Jumps 



Strength
EMOMx10
1 Squat Snatch + 1 Squat Clean
(75% of Squat Snatch)

WOD

10 min AMRAP

10 Box Jumps
10 C2B
10 KBS
10 F. Squat (115/75)
10 TTB
10 Push Press
10 Deadlift
10 Burpees

Friday, April 8, 2016

WOD Saturday

Teams of 3
1 Person working at a time


150 Cal Row
100 Box Jumps
75 CJ, 135/95
15 Pull ups

Thursday, April 7, 2016

WOD Friday 4/8/16

Warm Up
10 Side lunges
10 Jump squats
10 Push ups
10 Pull ups


Strength
E2mom x 10min
10 Jumping Lunges (55/35 Goblet) + 50 DU

WOD

For Time/ 9min.

30 Burpee BMU
or 
30 Burpee Pull ups
or 
30 Burpee Jumping C2B

Wednesday, April 6, 2016

WOD Thursday 4/7/16

Warm Up
10 Deadlifts
10 Wall Balls
High knee
Butt Kicker
Calf Stretch 


Strength
E2MOM x 8
Sprint down and back on the mat + 5 Burpees


WOD
AMRAP 10 mins

9 Deadlift (225/185)
12 KBS (70/55)

Tuesday, April 5, 2016

WOD Wednesday 4/6/16

Warm Up
Hip Opener
5 Snatch 
5 Snatch Bal
10 OHS
10 Pull ups

Strength
EMOM x 8 mins
E: Snatch + Snatch Bal + OHS
O: 25 DU

WOD
2 Rounds:

20 pull up 
30 push ups
40 sit up
50 squat

Monday, April 4, 2016

WOD Tuesday 4/5/16

Warm Up
250 row
10 air squats
5 hang cleans
10 dips


Strength
E2mom x 10min
250 m row

WOD

For Time:
50 alt pistols (100 air squats)
7 muscle ups
10 hang cleans (175/115)

Sunday, April 3, 2016

WOD Monday 4/4/16

Warm Up
Burgener / Skill 
5 Snatch 
5 OHS
10 Cal Row

10 Push ups
5 C2B


Strength
20 min
1 RM OHS

WOD
5 RFT/15min
25 Cal Row 
15 C2B
9 HSPU

Friday, April 1, 2016

WOD Saturday 4/2/16

Partner WOD
7 RFT
400 Run 
12TTB

1- Runs 400
2- Runs 400
1- 12 TTB
2- 12 TTB