Monthly Archives: March 2018

THIS WEEK IS OUR YEARLY AFTER THE OPEN WOD HOPPER WEEK OR WOD ROULETTE WEEK. THERE WONT BE ANY WORKOUTS POSTED THIS WEEK. EVERYDAY EACH CLASS WILL PRESS A BUTTON AT THE BEGINNING OF THE CLASS AND IT WILL CHOICE YOUR FATE. ALSO ANYONE THAT DOES EXTRA WORK AFTER CLASS THAT WILL BE BACK NEXTContinue reading “MONDAY”

SKILL STRENGTH (EMOM x 10) 1: 5 strict HSPU or skill of HSPU 2: 10 bent over barbell row @115/75# WOD (10 rounds for time) 12 DB squats @50/35# 12 push ups 12 KB swings @50/35#

LAST ONE, BEST ONE! OPEN WOD 18.5 = 12.5 = 11.6 (AMRAP in 7 min of:) 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete theContinue reading “FRIDAY”

WOD (for time) 50 walking lunges 25 burpees 50 box jumps @24/20” 25 sit-ups 50 KB swings @50/35# 25 v-ups 50 double unders 25 burpees 50 wallballs @20/14”

SKILL STRENGTH (EMOM x 10) 3 bar muscle ups WOD (7 rounds for time) 10 power snatches @75/55# 10 OHS@75/55#

STRENGTH (20 min clock) 1RM for the day push press DROP SET (E1:30 x 5 sets) 1 rep @80% of today’s max WOD (21-15-9) Push press @105#/75# Pullups

STRENGTH (E2:00 x 4 sets) Barbell complex 8 deadlift 6 hang power cleans 4 front squats 2 push press @45% of push press WOD (EMOM x 16) 1: 12/10 cal bike 2: 10 t2b 3: 15/12 cal row 4: 10 thrusters @95/65#

STRENGTH (20 minute clock) Max for the day of 1 Rep Tempo back squat *4 sec. lower to bottom DROP SET 80% of today’s max for 1 Rep, E1:30 x 7 sets WOD (AMRAP in 12) 20 Double unders 10 Goblet squat @50/35#

OPEN WOD 18.4 (For time) 21 deadlifts, 225/155# 21 HSPU 15 deadlifts, 225/155# 15 HSPU 9 deadlifts, 225/155# 9 HSPU 21 deadlifts, 315/205# 50-ft. handstand walk 15 deadlifts, 315/205# 50-ft. handstand walk 9 deadlifts, 315/205# 50-ft. handstand walk Time cap: 9 min.

STRENGTH SKILL (EMOM x 12) MIN 1: 8 strict pull-ups MIN 2: 25 sec per side, side plank WOD (5 rounds for time) 20 pull-ups 20 alternating DB snatches @50/35#

STRENGTH (20 minute clock) Max for the day of 1 Rep Tempo bench press *4 sec. lower to chest DROP SET 80% of today’s max for 1 Rep, E1:30 x 7 sets WOD (AMRAP in 15) 8 abmat sit-ups 10 KB swings @50/35# 15 push press @95/65#

STRENGTH (E2:00 x 5) 3 hang power snatches @65% 2 power snatches @65% WOD (4 rounds for max reps, 30 sec on/30 sec off) 1. DB clean and Jerk @50/35# 2. alternating forward lunges 3. Hand release push-ups 4. Wallballs @20/14# 5. burpee over DB

STRENGTH SKILL (EMOM x 12) MIN 1: 10 kipping HSPU MIN 2: 40 sec. plank in push up position WOD (21-15-9 reps for time) Hang squat cleans @115/75# Box jumps@24/20”

WOD (FOR TIME) 2000 meter row 50 wallballs 30 hang cleans @155/105#

“OPEN WOD 18.3” (2 rounds for time of:) 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups 115/80# OHS, 50/35# DB snatches Time cap: 14 minutes

STRENGTH (20 minute clock) 5RM Shoulder Press for the day DROP SET (E2:00 x 4 sets) 5 shoulder press @80% of today’s 5RM WOD (AMRAP in 12) 5 HSPU 10 pull-ups 15 burpees

ROW RE-TEST 500 meter row for time WOD (7 rounds for time) 10 thrusters @75/55# 15 abmat sit-ups

STRENGTH/SKILL (EMOM x 12) 7 strict HSPU WOD (5 rounds for time) 10 power cleans @115/75# 20 push ups 30 double unders

It’s never a bad time for some curls! STRENGTH (20 minute clock) 3RM front squat for the day DROP SET (E1:30 x 3 sets) 3 front squats @80% of today’s 3RM WOD (AMRAP in 10) 15 KB SDHP @50/35# 20 KB goblet hold alternating lunges @50/35#

A little mash up of the two coaches birthdays! I’m calling them Chridget. WOD “3/2/1983 & 3/4/1983” FOR TIME (3 Rounds) 20 power snatches @75/55# 15 t2b REST 3:00 (2 Rounds) 20 push press @75/55# 15 pullups REST 3:00 (3 Rounds) 20 KB swings @50/35# 15 v-ups REST 3:00 (4 Rounds) 20 air squats 15Continue reading “SATURDAY”

“OPEN WOD 18.2 & 18.2A” 12 MINUTE CLOCK (1-2-3-4-5-6-7-8-9-10 reps for time) Dumbbell squats, DB in each hand Bar-facing burpees WITH REMAINING TIME 1-rep-max clean