W.O.D.

  • Thursday - August 17

    Part 1:

    6 Minute Alternating EMOM

    Odd Min: 30 seconds Max Cal Row/Bike

    Even Min: 30 seconds Max Rep Box Jumps/Step Ups

    *Not recording

    Part 2:

    Every 1:30 for 15 Minutes (10 sets)

    1 Clean Pull

    Rest 5-10 Seconds

    1 Squat Clean

    1 Hang Squat Clean

    *Must hold on to bar for the 2 squat cleans

    *Start at 65-70%, work your way up from there


  • Wednesday - August 16

    5 Minute AMRAP

    10 Handstand Push Ups

    10/8 Cal Row or Bike

    20 Double Unders

    5 Minute Rest


    5 Minute AMRAP

    10 Russian KB Swings (53/35)

    10 KB Lunges

    10 Weighted Sit Ups (25/15)

    5 Minute Rest


    For Time:

    25 Handstand Push Ups

    25/20 Cal Row/Bike

    50 Double Unders

    25 Russian KB Swings (53/35)

    26  KB Lunges (53/35)

    25 Weighted Sit Ups (25/15)

    *12 Minute Cap

    ____________________________________________

    8:15 PM Olympic Lifting

    A) Snatch Warm Up to 85%, then:

    Snatch Waterfall - 6 attempts to hit a max lift, 1:00 timer

  • Tuesday - August15

    Part 1:

    4 x 8

    Bench Press

    *You will have 12-15 Minutes, if you want to do extra sets, go for it

    Part 2:

    Crossfit Open 12.1

  • Monday - August 4

    Part 1:

    10 Minute EMOM

    20 Seconds Max Rep Toes to Bar

    *Record total amount

    Part 2:

    3 Rounds

    3 Minutes:

    200 M Sprint

    12 Clean and Jerks (115/75)

    Max Rep Wall Balls (20/14)

    3 Minute Rest


    *Record total Wall Balls

    *Choose a weight that you can clean and jerk 10+ times in a minute pre-WOD.

  • Saturday - August 12

    In Teams of 2 ( 1 working/1 resting)


    28 Minute AMRAP

    10 Burpees over Bar

    10 Box Jumps (24/20)

    10 Weighted Sit Ups (25/15)

    10 Hang Squat Cleans (95/65)

    200 M Run OR Row

    *Ideally person 1 does all 10 reps (or run) by his or herself for that individual movement, and person 2 does all 10 reps (or run) of the next movement by his or herself

    *Partners MUST be tagged in

  • Friday - August 11

    Part 1:

    3 x 10

    Bench Press

    *These are not max effort sets

    Part 2:

    3 Rounds

    40 Double Unders

    20 Toes to Bar

    15 Hang Power Snatch (75/55)

    10 Handstand Push Ups

    *18 Minute Cap

  • Thursday - August 10

    Part 1:

    3 Rounds

    30 Seconds Max Wall Balls

    30 Seconds Rest

    30 Seconds Max Box Jumps (24/20)

    30 Seconds Rest

    30 Seconds Max Cal Row 

    30 Seconds Rest

    *Round 1 is a warm up.  Record total reps from rounds 2 and 3.

    Part 2:

    Every 1:30 for 10 Sets (15 Minutes)

    1 Power Clean

    1 Hang Squat Clean

    Rest 15-20 seconds

    1 Squat Clean

    *Start at 60+%, work your way up

    Part 3 (Optional):

    3 Sets

    3 Clean Pulls at 100-110% of heaviest set from Part 2

  • Wednesday - August 9

    6 Rounds

    Start a new round every 5 minutes 

    400 M Run

    10 KB Swings (53/35)

    10 Burpees

    *Each round is for time, all out sprint.  Record your fastest and slowest round.

    ______________________________________

    8:15 PM Olympic Lifting 

    A) Back Squat

    Reach a heavy double in 15:00

    B) Full Snatch + OHS

    5 x 3 @80%

  • Tuesday - August 8

    Part 1:

    2 Sets

    30 Seconds Max Cal Bike

    1 Minute Rest

    30 Seconds Max Cal Row

    1 Minute Rest

    200 M run

    1 Minute Rest

    *Not recording.  Every set should be max effort, goal is to have similar calories/time both sets.

    Part 2:

    12 Minute AMRAP

    7 Deadlifts (185/115)

    10 Burpees Over Bar

    7 Strict Pull Ups

    *Scale for pull ups can be kipping pull ups or a mix of strict/kipping

  • Monday - August 7

    Part 1:

    20 Minute EMOM

    2 Push Press

    2 Front Squats

    1 Split Jerk

    Part 2:

    3 Sets

    30 Seconds Max Effort Leg Raises w/negative OR Strict Toes to Bar

    Rest 1 Minute

  • Sunday - August 6

    Open Gym: 9-11 AM

  • Saturday - August 5

    In Teams of 2 (1 working/1 resting)

    25 Minute AMRAP

    200 M Run

    10 Shoulder to Overhead (115/75)

    15 Wall Balls (20/14)

    20 Deadlifts (115/75)

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