W.O.D.

  • Monday - December 18

    "August 19, 2014"

    4 Rounds

    21 Double Unders

    15 Clean and Jerks (135/95)

    9 Bar Facing Burpees

    *


  • Sunday - December 17

    OPEN GYM: 8 AM - 10 AM

  • Saturday - December 16

    In Teams of 2 (1 working/1 resting)

    From 0:00-12:00

    4 Rounds

    40 Double Unders (100 singles)

    20 Shoulder to Overhead (135/85)

    20 Hang Power Cleans (135/85)

    *If completed in under 12 minutes, finish it off with a max cal row

    *Record time AND calories


    6 Minute Rest


    From 18:00-30:00

    4 Rounds

    30 Plate Ground to Overhead OR DB Snatch (choose weight)

    15 Ring Push Ups

    15 Box Jumps (24/20)

    *If completed in under 12 minutes, finish it off with max rep burpees

    *Record time AND burpees

  • Friday - December 15

    Part 1:

    5-5-3-3-1-1-1

    Front Squat

    Part 2:

    "November 20, 2015"

    10-9-8-7-6-5-4-3-2-1

    Deadlifts (225/135)

    1-2-3-4-5-6-7-8-9-10

    Burpees 

    *12 Minute Cap

  • Thursday - December 14

    "November 30, 2015"

    21-18-15-12-9-6-3

    Sumo Deadlift High Pull (95/65)

    Push Press (95/65)

  • Wednesday - December 13

    "August 3, 2016"

    21 Minute Alternating EMOM

    Station 1: 30 Seconds Max Rep Toes to Bar

    Station 2: 30 Seconds Max Rep Box Jumps

    Station 3: 30 Seconds Max Cal Row/Bike

    *Record total reps of each station individually 

  • Tuesday - December 12

    May 19, 2017


    For Time:

    100 Double Unders

    then

    7 Rounds

    10 Deadlifts (155/95)

    8 Hang Power Cleans (155/95)

    6 Burpees Over Bar

    then, 

    100 Double Unders

    *25 Minute Cap

    ----------------------------------------------------------------

    Olympic Lifting (815pm):

    A) 3 hang snatch pulls + 1 hang snatch - climbing to 70%

    B) 7RM OHS


  • Monday - December 11

    "September 28, 2017"

    Part 1:

    6 Sets

    3 Front Squats 

    1 Split Jerk

    *These should be heavier than what we did last week with the Push Presses involved

    Part 2:

    10 Minute AMRAP

    20 Wall Balls (20/14)

    10 Pull Ups

  • Saturday - December 9

    In Teams of 2 (1 working/1 resting)

    "June 13, 2015"

    30 Minute AMRAP

    10 Shoulder to Overhead (115/75)

    10 KB Swings (53/35)

    200 M Run OR 200/150 M Row OR 18/12 Cal Bike

    10 Burpees

    10 Weighted Sit Ups (25/15)

    *Athletes needs to complete a movement by his/herself, and rotate who does which movement each round


  • Friday - December 8

    "October 12, 2015"

    4 Rounds

    400 M Run

    15 Wall Balls (20/14)

    10 Power Snatches (95/65)

    5 Chest to Bar Pull Ups OR 2 Muscle Ups

    *23 Minute Cap

  • Thursday - December 7

    Part 1:

    6 Sets

    2 Front Squats + 1 Push Press + 1 Split Jerk

    *If you were here Monday, try to do all of these at 80+% of Part 1

    Part 2:

    "May 6, 2016"

    20 Rounds

    5 Wall Balls (20/14)

    3 Hang Power Cleans (155/95)

    1 Shoulder to Overhead (155/95)

    *2 burpee penalty if the barbell work is not done unbroken

    *20 Minute Cap

  • Thursday - December 7

    Part 1:

    6 Sets

    2 Front Squats + 1 Push Press + 1 Split Jerk

    *If you were here Monday, try to do all of these at 80+% of Part 1

    Part 2:

    "May 6, 2016"

    20 Rounds

    5 Wall Balls (20/14)

    3 Hang Power Cleans (155/95)

    1 Shoulder to Overhead (155/95)

    *2 Burpees if you break up the barbell work

    *20 Minute Cap

RSS Feed