WOD Wed 6/1/16

Class Warm Up

Knee Pull
Quad Pull
Run
5 Squat Cleans
5 Split Jerk
5 Snatch

Strength
Every 30 sec x 5 min
1 Clean (75%)
2 min Rest
Every 30 sec x 5 min
1 Snatch (75%)

WOD

For Time:
75 Wall Balls
50 TTB
25 Wall Balls

WOD Tuesday 5/31/16

Class Warm Up

Run
10 Deadlifts
10 Cleans
10 Box Jumps

20 DU

WOD

3 RFT/12min
400 Run
15 Cleans (135/95)
9 Box Jumps (30/24)

Stamina
Emomx 8min
E: 10 Dealifts (225/155)
O: 50 DU 

5/30/16 Murph

"Murph"/1 hr Time Cap

1 Mile Run

100 Pull ups

200 Push ups

300 Air Squats

1 Mile Run

Can do as a team of 2 or 3

Must have coaching approval for individual  

Pull ups, Push up, and air squats can be broken up any way 

WOD Saturday 5/28/16

WOD

Team of 3

400m Run each

150 Wall Balls (20/14)

400m Run each

30 Snatches(135/95)

400 Run each

30 Clean and Jerk(135/95)

WOD Friday 5/27/16

Class Warm Up

Knee Pull
Quad Pull
Run
5 Squat Cleans
5 Split Jerk
5 Snatch

Strength
E2MOMx10
1 Rope Climb +10 Wall Balls

WOD

3 RFT/12min
100 Run
2 Clean & Jerks(205/145)
100 Run
2 Snatches(204/145)
1 Rope Climb

WOD Thursday 5/26/16

Class Warm Up

High knee 
Butt Kickers
Long Jumps
Run
10 Push ups
10 OHS

Strength
EMOM x 7
7 Pull ups
+ 7 HSPU

WOD

3RFT
5 OHS
10 Burpee Box jumps
200 Run

WOD Wednesday 5/25/16

Class Warm Up

10 Snatch DL 
10 Down and Finish
10 High Elbow 
10 Turnover
10 OHS 
10 Push-ups

Strength
Every 30 sec
1 P. Snatch
+ 1 OHS

WOD

AMRAP 7 min
1-2-3-4-5....
Clean & Jerk (155/105)
MU

WOD Tuesday 5/24/16

Class Warm Up

High Knee
Butt Kicker
Long Jump
RUN
10 Air Squats 
10 TTB

WOD

3RFT/ 15min
300 Run
15 Burpee TTB

10 Box Jump Over

Stamina
2 Min Max DU
2 Min Rest 
2 Min Max DU

WOD 5/23/16 Monday

Class Warm Up

High Knee
Butt Kicker
5 Squat Cleans
5 Push Press
5 Pull ups

Strength
EMOM x 10
3 Back Squats (75%)

WOD

For Time/ 12 min 

30 Burpees 
30 Pull ups
30 Thrusters 45/35
300 Run

WOD 5/21/16 Saturday

WOD

100 Wallballs
50 Pull ups
then:
3 Rounds For time 
400 Run
40 Sit ups
7 Deadlifts(405/275) 

WOD 5/20/16 Friday

Class Warm Up

200 Run
10 OHS
5 Pull up
5 Dip
10 KB/DB Snatch

Strength

Emomx10
E:12 Med Ball Sit ups
O: 6 KB/ DB Snatch Hang

WOD

For Time/ 15 min
200m Every round
10-8-6-4-2 OHS (135/95)
5-4-3-2-1 MU

WOD 5/19/16 Thursday

Class Warm Up

RUN
10 Down and Finish
10 High Elbow 
10 Turn Over
10 OHS
10 Push Jerk Back

Strength

Every 30 Sec for 6 min
1 Power Clean (65%)
Rest 3 min
Every 30 Sec for 6 min
1 Power Snatch (65%)

WOD

Amrap 9 min
9 TTB
7 HSPU
5 Cleans (135/95)

WOD 5/18/16 Wed.

Class Warm Up

Lunge and Twist
RUN
25 DU
10 Air Squats
10 Push Ups

WOD

5 Rounds / 10min

15 Burpees
10 F. Squats (135/95)

Stamina
For Time
100-80-60-40-20 DU
25-20-15-10-5 Sit Up

WOD Tuesday 5/17/16

Class Warm Up

RUN
10 Down and Finish
10 High Elbow 
10 Turn Over
10 OHS
10 Push Jerk Back

Strength

Emomx10
1 Squat Snatch (75%)

WOD

3 Rounds
12 Deadlifts(155/105)
9 Hang Cleans
6 Push Jerks 

WOD 5/16/16 Monday

Class Warm Up

Rope Climb
10 air Squats 
5 Cleans
5 F. Squats
5 Push press

Strength

E2monx10
4 B. Squats

WOD

21 Thrusters
3 Rope Climbs
15 Thrusters 
2 Rope Climbs
9 Thrusters 
1 Rope Climb

WOD Sat 5/13/16

WOD
Partner Wod
For Time Split Reps

600 Run
60 Cal
60 Air Squats
400 Run
40 Cal 
40 Air Squats
200 Run
20 Cal 
20 Air Squats

Wod Fridays 5/13/16

Class Warm Up

RUN
10 Kip swings
10 Dips 
10 KBS
10 Pushups

Strength

Emomx10
E: 100m run
O:10 TTB

WOD

5 Rounds / 10min
4 MU
4 HSPU
8 KBS

WOD Thursday 5/12/16

Class Warm Up

10 Wallballs
5 Kip Swings
10 Push ups
10 Air Squats

Strength

EMOM x 8 min
5 HSPU( 10 push ups) + 10 Alt Pistols (20 air squats)

WOD

4RFT
25 Wall Balls
12 Pull ups

WOD Wednesday

Class Warm Up

RUN
10 Deadlift
10 Clean Down & Finish
10 Clean High Elbow
5 Push Jerk
5 Split Jerk

Strength

E2MOMx10 (60% Snatch) 
1 Clean & Jerk + 2 Thrusters

WOD

21/15/9
KBS(70/55)
OHS(115/80)
after Round of 9 400 RUN

WOD Tuesday

Class Warm Up

10 Deadlifts
200 Run
25 DU
Hamstring Swing
Calf Stretch

Strength

EMOMx10
30 Twisters

WOD

For Time/ 15min

21 Deadlifts (225/155)
400 Run
42 DU
15 Deadlifts
200 Run
30 DU
9 Deadlifts
100 Run
18 DU

WOD Monday 5/9/16

Class Warm Up

RUN
10 Snatch Deadlift
10 Down & Finish
10 High Elbow
10 Turnovers
10 OHS

Strength

E2MOMx10 (75% Snatch) 
1 Squat Snatch + 2 OHS

WOD

5 RFT/20min
400 Run
10 Hang snatch  (95/65)

WOD Sat 5/7/16

WOD

Teams of 3
100 Cal Row
100 Lat Burpees
100 Power Cleans
100 TTB
100 Puch Jerks
1600 Run

WOD Friday 5/6/16

Class Warm Up

Demo WOD Movements

Strength

Set up for WOD 

WOD

7RFT /30min

7 HSPU
7 Thrusters
7 K2E
7 Deadlifts
7 Burpees
7 KBS
7 Pull ups

Ladies Night 5/5

Ladies Night at 7:30 p.m.

Warm Up

Games - Pizza Delivery and Tic Tac Toe

Plank Hold

WOD

Partner CF Poker

Hearts = Wall balls

Diamonds = KBS 

Clubs = Knee Raises/TTB

Spades = Push ups

Cash Out

Tire Flip Relay Race

WOD Thursday 5/5/16

Warm Up

10 Thrusters
Knee Pulls
200 Run
Quad pulls
Leg swings 

Strength

E2MOM x 10 min
5x3  F. Squats @ 80%

WOD

5 RFT
Lunge Down 
10 Burpees
Lunge Back (75/55 KB)
10 KBS
10 Alt. KB Snatch

WOD Wednesday 5/4/16

Class Warm Up

High Knee
Butt Kicker
10 KB Cleans
10 KB Press
5 Pull up
200 Run

Strength

For Time
1000 Row + 800 Run

WOD

5 RFT
20 Cal Row
15 C2B
10 KB Cluster (5 each side)

WOD Tuesday 5/3/16

Warm Up

200 Run
25 DU
10 Box Jumps
10 TTB
10 Cleans

WOD

400 Run
30 Box Jumps
20 TTB
10 Cleans 185/135
20 TTB
30 Box Jumps
400 Run

Stamina
E2MOMx 10 MIn
75 DU(150 SIngles)

WOD Monday 5/2/16

Class Warm Up

Run
10 Thrusters
Knee Pulls
Quad pulls
Leg swings 
Run

Strength

 G-Sprints

WOD

For Time /12min
21 Thruster (95/65)
400 Run
15 Thruster 
200 Run
9 Thrusters
100 Run