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Wod

Saturday September 30, 2017

Weightlifting

Power Clean
2-2-2-2-2
*Touch and go reps

‘2017 Team Series Event 3’

For time (12 cap)
50 Wall balls
30 Med ball cleans or power cleans
50 Wall balls
20 Med ball cleans or power cleans
50 Wall balls
10 Med ball cleans or power cleans

***Today is Bring a Friend Day!! All classes are free!!***

*With a partner, split reps anyway must complete all reps before switching movements.

RX= Syncro Wall balls and power clean loading is 135/95, 185/135, 225/155

Friday September 29, 2017

Strength

Back Squat
1-1-1-1-1-1-1
*Building

 

‘Grip and Go’

5 Round of
2 Minutes on/ 1 Minute off
15 Kettle bell swings 70/44
45 Double unders
1 Legless Rope climb

Thursday September 28, 2017

‘Minute By Minute’

5 Rounds of:
1 minute at each station
Row for cal
Sit ups
50′ Shuttle Run
Rest

Wednesday September 27, 2017

Gymnastics Conditioning

EMOM 12
M1: 30 second hollow hold
M2: 30 second reverse plank
M3: 30 second Ring dip hold at top
M4: Rest

‘Double Dip’

For time (16 cap)
25 Ring Dips
50 Front squats 75/55
30 Lateral bar over burpees
50 Front squats 75/55
25 Ring Dips

Tuesday September 26, 2017

Weightlifting

Split Jerk
1-1-1-1-1-1-1
*Building

 

‘2z-Day’

AMRAP 14
12 Box jumps overs 24/20
10 Shoulder to overhead 115/75
8 Pull ups

Monday September 25, 2017

Weightlifting

2 Deadlift + 2 Hang power clean + 2 Thruster
*Building

 

‘Sprinter’

For time (11 cap)
5 Round of
100M Run
12 Deadlifts 95/65
9 Hang cleans 95/65
6 Thrusters 95/65

Saturday September 23, 2017

‘Helen’

For time (15 cap)
3 rounds of
400M run
21 Kettle bell swings 53/35
12 Pull ups

Friday September 22, 2017

Weightlifting

Squat Snatch
1-1-1-1-1
*From positions 1

 

‘Hang Under’

AMRAP 12
6 Hang snatch 95/65
12 Wall balls 20/14
50 Double unders

Thursday September 21, 2017

Midline

Every 2 Minutes for 3 sets
5 second hollow hold
5 Tuck crunches
5 V- ups
6 Jackknives
5 second hollow hold

 

‘Pacer’

For time
3 Rounds of
1000M Row
800M Run

Wednesday September 20, 2017

Strength

Front squat
2-2-2-2-2
*Building

‘Quadness Monster’

For time (14 cap)
18-15-12-9-6
Front squats 95/65
Toes to bar
Box jumps 24/20

Tuesday September 19, 2017

Strength

Good morning
8-8-8-8
*Across

‘Walking Dead’

AMRAP 20
400M Run
15 Deadlifts 225/155
100’ Walking Lunge

Monday September 18, 2017

Strength

Strict press
3-3-2-2-1-1
*Building

 

‘Heavy Hands’

For time (18 cap)
5 rounds
10 Strict press 75/55
100M Farmer carry 70/44
10 Bar facing burpees

Saturday September 16, 2017

 ‘Waldo’

AMRAP 5
15 Wall balls 20/14
35 Double unders
Rest 2
AMRAP 5
15/12 Cal row
15 Power cleans 95/65
Rest 2
AMRAP 5
15 Wall balls 20/14
35 Double unders
Rest 2
AMRAP 5
15/12 Cal row
15 Power cleans 95/65

Friday September 15, 2017

Weightlifting

Squat clean thruster
*Heavy single

 

‘Sweet 60’

For time (12 cap)
30 Thrusters 75/55
30 Chest to bar pull ups
20 Thrusters 75/55
20 Chest to bar pull ups
10 Thrusters 75/55
10 Chest to bar pull ups

Thursday September 14, 2017

‘Partner WOD’

AMRAP 25
200M run
8 Burpees
12 Kettle bell swings

*Partners alternate Movements.

***Today is Bring a Friend Day! All classes are free!!***

Wednesday September 13, 2017

Weightlifting

Power snatch
*Heavy single, with pause below knee

 

‘Full Tilt’

AMRAP 12
6 Snatches 115/75
12 Toes to bar

***Thursday is Bring a Friend day!  All classes are free for friends and family***

Tuesday September 12, 2017

Strength

Back Squat
3-3-3-3-3
*Building

 

‘Squatter’

For time (18 cap)
5 rounds of
400M run
12 Back squats 185/125

Monday September 11, 2017

‘Remembered’

AMRAP 9
11 Weighted box step ups 20″ (35/25#)
11  Shoulder to overhead 135/95
Then
2,996M row with a partner

Saturday September 9, 2017

Weightlifting

Power Clean
2-2-2-2
*Touch and go

 

‘Classic Combo’

For time (15 cap)
3 Rounds of
21 Kettle bell swings 53/35
15 Box jumps 24/20
9 Power cleans 135/95

Friday September 8, 2017

Strength

Push press
5-5-5
*Building

‘Pressing Matters’

AMRAP 9
12 Ring dips
15 Push press 95/65

Thursday September 7, 2017

Midline

EMOM 6
M1: 20 second superman hold
M2: Max effort plank

 

‘Belly Flop’

For time (25 cap)
4 rounds
400M run
25 Burpees

Wednesday September 6, 2017

Strength

Bulgarian split squats
6-6-6-6
*Each leg

 

‘Butts and Guts’

AMRAP 15
50’ Overhead walking lunge 45/25 plate
50 Double Unders
50’ Overhead walking lunge 45/25 plate
50 Sit ups

Tuesday September 5, 2017

Strength

Deadlift
10 rep max

 

‘Kung Fu Grip’

For time (12 cap)
21 Deadlifts 155/105
1 Rope climb
18 Deadlifts 155/105
2 Rope Climbs
15 Deadlifts 155/105
3 Rope climbs
12 Deadlifts 155/105
4 Rope climbs

Saturday September 2, 2017

Weightlifting

1 Hang power clean+ 1 Front squat
*Heavy single in the complex

 

‘The 49ers’

For time (12 cap)
7 Rounds of
7 Hang power cleans 95/65
7 Fronts squats 95/65
7 Bar facing burpees

Friday September 1, 2017

Gymnastics

EMOM 3
20 second Handstand hold

‘Cardio Sandwich’

AMRAP 3
100’ shuttle run (out 50’ and back out 100’ and back)
Rest 2
AMRAP 5
7 Handstand push ups
35 Double unders
Rest 2
AMRAP 3
Wall Ball 20/14

**Reminder 3:30,4:30 and 5:30pm are cancelled and we will have 6:30 and 7:30pm classes this evening.**