WOD for 8/31/17

A. EMOM 10 – 100m Sprint B. “Strongman Style” (Movement videos below) Teams of 4-5: 5:00 at each station: – Sandbag Squats (in front of body) – Stone to Shoulder – Sandbag or Plate OH Carry (50m)(palms open, not gripping handles) – Tire Flips – Slam Ball Strongman style movements are an opportunity for athletes … Continue reading “WOD for 8/31/17”


WOD for 8/30/17

A. Push Press (ever 2 minutes for 10 minutes) – 3×5 @ 70% – 2×5 @ 75% B. AMRAP 5 – 500m Run or 50/35 Calorie Row – AMRAP Macho Man (95/65)(135/95) **rest 5:00** C. AMRAP 5 – 400m Run or 35/25 Calorie Row – AMRAP Macho Man (135/95)(155/105) **rest 5:00** D. AMRAP 5 – … Continue reading “WOD for 8/30/17”


WOD for 8/29/17

A. For Time: – 10 Snatches (115/80) (155/105) – 8 Snatches (135/95) (185/135) – 6 Snatches (155/105) (205/145) – 4 Snatches (185/135) (225/155) – 2 Snatches (205/145) (245/175) B. Helen – 3 Rounds for time: – 400m Run – 21 Kettlebell Swings (53/35) (70/53) – 12 Pull-Ups (C2B) Additional Conditioning: – 21 Strict Handstand Push-ups … Continue reading “WOD for 8/29/17”


WOD for 8/28/17

A. Snatch – 12 Minutes – Build to Heavy Single B. . Back Squat (every 2 minutes for 10 minutes) – 4 @ 75% C. AMRAP 15 – 50 Double Unders – 20/16 Cal row or 300m run – 15 Dumbbell Hang Squat Cleans (50/35)(75/50) Additional Conditioning: 1. Snatch Grip Deadlift – 5×5 @ 80% … Continue reading “WOD for 8/28/17”


WOD for 8/25/17

A. Snatch or Clean and Jerk (every 90 sec for 12 minutes) – 2 @ 60% – 2 @ 65% – 2 @ 70% – 5×1 @ 75% B. Front Squat (every 2 minutes for 6 minutes) – 5 @ 70% C. 3 Rounds for time 10 Pull Ups (C2B) 10 Front Squats (135/95)(185/135) 10 … Continue reading “WOD for 8/25/17”


WOD for 8/24/17

Warm Up: – Partner Rowling (each partner rowls 5 frames alternating) *Goal is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically … Continue reading “WOD for 8/24/17”


WOD for 8/23/17

A. Hang Power Clean (EMOM 3) – 3 @ 70% B. Clean Pull (EMOM 3) – 3 @ 80% C. Back Squat (every 2 minutes for 6 minutes) – 5 @ 75% D. For Time: 21-15-9 – Deadlift (185/130)(315/225) – Box Jump (24/20)(30/24) **Time domain for this workout should be somewhere between 5-10 minutes. Chose … Continue reading “WOD for 8/23/17”


WOD for 8/22

A. EMOM 8 – 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)(225/155) B. AMRAP 4 15-12-9 – Wallballs (20/14) (30/20) – Chest to Bar Pull-ups – Max Cal Row **rest 4 minutes AMRAP 4 15-12-9 – Wallballs (20/14) (30/20) – Toes to Bar – Max Cal Row **rest 4 minutes AMRAP … Continue reading “WOD for 8/22”


WOD for 8/19/17

7:30-9am Comp Class (workout below) 9-10am Free Class 10am-12pm Open Gym A. Barbell Conditioning For Time: – 10 Thrusters (115/80)(155/85) – 8 Thrusters (135/95)(185/135) – 6 Thrusters (155/105) (205/145) – 4 Thrusters (185/135)(225/155) – 2 Thrusters (205/145)(245/165) B. For max reps 0:00 – 10:00 – 1 Mile Run – Max Clean & Jerks (135/95) in … Continue reading “WOD for 8/19/17”


WOD for 8/18/17

A.. Clean and Jerk (every 90 seconds for 9 minutes) – 2 @ 70% – 2 @ 75% – 2 @ 80% – 1 @ 85% – 1 @ 90% – 1 @ 95% B. Front Squat (Every 2 minutes for 10 minutes) – 4 @ 85% C. 3 Rounds for time: – 500m Row … Continue reading “WOD for 8/18/17”

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