WOD for 11/30/17

DELOAD WEEK On this wonderful Deload week Comp train programmed Murph for Today’s workout. They test it 2x a year (Thanksgiving and Memorial Day). Since this has still been a rough week we aren’t going to program the entire Murph workout. We are going to use today to ‘practice’ Murph. Every year we do this … Continue reading “WOD for 11/30/17”


WOD for 11/29/17

DELOAD WEEK A. EMOM 3 – 3 Power Cleans + 3 Push Jerks **Rest 1:00** EMOM 3 – 2 Power Cleans + 2 Push Jerks **Rest 1:00** EMOM 3 – 1 Power Clean + 1 Push Jerk **If you are feeling it, increase weight after each 3min EMOM. If you are going to struggle to … Continue reading “WOD for 11/29/17”


WOD for 11/28/17

A. 2k Row for time B. 50 Cal Bike for time C. For Quality: 15-12-9-6-3 – HSPU (Strict Deficit HSPU (4.5″/3″)) – Toes 2 Bar (Strict Toes to Bar)


11/27/17

DELOAD WEEK A. Every 2 minutes for 12 Minutes: Back Squat – 5 Reps @ 70% – 5 Reps @ 73% – 4 Reps @ 76% – 4 Reps @ 79% – 3 Reps @ 82% – 3 Reps @ 82% B. 3 Rounds for time: – 10 Power Snatches (115/80)(155/105) – 20 Box Jump … Continue reading “11/27/17”


WOD for 11/24/17

Open Gym Hours 11am-1pm and 4-6pm today! A. Power Snatch Barbell Cycling 3 Rounds: – AMRAP :15s @ (95/65)(155/105) *Rest :45s – AMRAP :30s @ (115/80)(185/135) *Rest Rest 1:30 – AMRAP :45 @ (135/95)(205/145) *Rest 2:15 between rounds B. For Time: – 55 Barbell-Facing Burpees – 55 Pull ups (C2B) – 55 Calorie Row – … Continue reading “WOD for 11/24/17”


WOD for 11/23/17

A. Barbell Cycling For Time: – 21 Push Presses (95/65)(155/105)(185/135) – 21 Front Squats – 21 Hang Power Cleans **Rest 2:00** – 15 Push Presses (135/95)(175/120)(205/145) – 15 Front Squats – 15 Hang Power Cleans **Rest 2:00** – 9 Push Presses (165/115)(195/135)(225/155) – 9 Front Squats – 9 Hang Power Cleans **Rest 2:00** – 6 … Continue reading “WOD for 11/23/17”


WOD for 11/21/17

A. Handstand Push-ups AMRAP 2:00 – Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)(use ab mats to simulate strict HSPU) **Rest 1:00 AMRAP 2:00 – Strict Handstand Push-ups (Use Ab mats to do strict) **Rest 1:00 – Max Strict Press (95/65)* *Continuous motion, no pausing overhead or in rack B. Every … Continue reading “WOD for 11/21/17”


WOD for 11/20/17

A. Snatch (15 minutes) 7 Sets (Building to a Heavy): – Power Snatch + Low Hang Squat Snatch + Overhead Squat **Then** Heavy Single Snatch 3×1 (Between 85-92%) B AMRAP 15: – 60 Double Unders – 30/21 Calorie Row or Bike or 400m Run – 15 Overhead Squats (115/80)(155/105) Additional Conditioning: 1. Pausing Snatch Deadlift … Continue reading “WOD for 11/20/17”


WOD for 11/17/17

A. Back Squat (Every 90 seconds for 7.5 minutes) – 3 @ 85% B. 8 Rounds (8 minutes) :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest Rest 3:00 C. 8 Rounds (8 minutes) :20 Seconds Dumbbell Snatches (50/35) :10 Seconds Rest :20 Seconds Kipping HSPU :10 Seconds Rest … Continue reading “WOD for 11/17/17”


WOD for 11/16/17

A. EMOM 12 – alt movements – 10 Slam Balls (30/20)(40/30) – 6 Stone to Shoulder (115/95) B. AMRAP 20: Teams of 2 – 200 Meter Farmers Carry (70’s/53’s) – 40/30 Cal Bike or 40/30 Cal Row or 400m Team Run – 200 Meter Sandbag Bearhug Carry (100/50)(150/100) – 50 Wall Balls (20/14) Teams of … Continue reading “WOD for 11/16/17”

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