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Wod

Thursday February 28, 2019

‘Midline Runner’

Every 5 minutes for 30 minutes (6 sets)
600 meter run
20 Sit ups
*Runs can be subbed for 750 meter row or 35/24 Calorie bike.

 

Wednesday February 27, 2019

‘Swing Over’

For time (18 cap)
50-35-20
Box Jump overs 24/20″
Kettle bell swings 70/44
Hand release push ups

Tuesday February 26, 2019

‘Reversal’

5 Rounds of
2 minutes on/ 2 minutes off
12 Bar facing burpees
10 Overhead squats 95/65
Max effort Bike for calories I.R.T.

Monday February 25, 2019

Weightlifting

Power clean
*Heavy single

‘Strictly Power’

AMRAP 12
5 Strict handstand push ups
7 Strict chest to bar pull ups
9 Power cleans 155/105

Saturday February 23, 2019

‘Run Sandwich’

AMRAP 18
21 Deadlifts 135/95
400 Meter run
15 Toes to bar
400 Meter run
9 Push press 135/95

Friday February 22, 2019

**Friday Night Lights starts tomorrow at 5:30pm we’ll see you there!**

‘Open WOD 19.1’

AMRAP 15
19 Wall balls 20/14
19 Calorie row

Thursday February 21, 2019

‘Longerval’

3 rounds of
10 minutes on/ 2 minutes off
800 meter run
1000 meter row
Max effort sit ups I.R.T.

 

 

Wednesday February 20, 2019

Strength

Front squat
3-3-3-3-3

*From rack

‘Lord of the rings’

For time (11 cap)
21 Front squats 135/95
9 Muscle ups
15 Front squats 135/95
7 Muscle ups
9 Front squats 135/95
5 Muscle ups

*From floor

Tuesday February 19, 2019

‘Speed Cycle’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie bike
7 Snatches 75/55
Max effort Calorie row I.R.T.

Monday February 18, 2019

Strength

Push press
3-3-3-3-3

 

‘Pistol Presser’

AMRAP 12
12 Push press 115/75#
12 Pistols
12 Ring dips

Saturday February 16, 2019

‘The Devils Dumbbell’

4 rounds of
1 minute at each station
Devils press 50/35
Strict pull ups
200 meter run
Dumbbell box step overs 50/35# (24/20″)
Rest

Friday February 15, 2019

Weightlifting

Hang clean
* Heavy single, from above the knee.

 

‘Heavy hang’

AMRAP 10
5 Hang power cleans 155/105
20 Wall balls 20/14

Thursday February 14, 2019

‘Table for 2’

AMRAP 20
100 Calorie row
100 Sit ups
50 Calorie bike
100 Lunges
50 Hollow rocks

*With a partner; split reps anyway.

Wednesday February 13, 2019

‘Biker Bar’

3 rounds of
3 minutes on/ 3 minutes off
15/10 Calorie bike
15 Toes to bar
Max rounds of 5 Jerks 115/75 + 10 Deadlifts 115/75 I.R.T.

Tuesday February 12, 2019

Yes, the Wall ball workout was a joke. 😘

‘Hot Burner’

For time (22 cap)
5 rounds of
400 Meter run
30 Double Unders
20 Kettlebell swings 70/44

Monday February 11, 2019

‘Open WOD 13.1’

AMRAP 17
40 Burpees to a 6″ target
30 Snatches 75/45
30 Burpees to a 6” target
30 Snatches 135/75
20 Burpees to a 6” target
30 Snatches 165/105
10 Burpees to a 6″ target
Max Effort snatches at 210/125 I.R.T.

Saturday February 9, 2019

‘Hand Off’

AMRAP 30
12/8 Calorie bike
15 Kettle bell swings 53/35
100 Meter run with a 45/25 plate
15 Sit ups
250/200 Meter row
*Alternating movements with a partner.

 

Friday February 8, 2019

Weightlifting

1 Hang Squat clean (From hip) + 1 Squat clean (from the floor)

‘Elizabeth’

For time (10 cap)
21-15-9
Squat cleans 135/95
Ring dip

Thursday February 7, 2019

‘We 🏃‍♂️🏃‍♀️ Livermore’

With a continuous running clock: 
In 10 minutes
1600 meter run
At the 10 minute mark 
Every 5 minutes for 10 minutes (2 sets)
800 meter run
At the 20 minute mark 
Every 4 minutes for 8 minutes (2 sets)
600 meter run
At the 28 minute mark 
Every 3 minutes for 6 minutes (2 sets)
400 meter run
At the 34 minute mark 
Every 2 minutes for 4 minutes (2 sets) 
200 meter run

 

 

Wednesday February 6, 2019

Strength

Weighted pull ups or strict pull ups
5-3-3-1-1-1

‘Over the Top’

AMRAP 12
3,6,9,12,15..so on
Burpee box jump over 24/20
Chest to bar pull ups

 

Tuesday February 5, 2019

‘Flipper’

5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
10 Deadlifts 225/155
Max effort Handstand push ups I.R.T.

Monday February 4, 2019

Strength

Thruster
2-2-2-2-2
*From rack

 

‘Open WOD 17.5’

For time (15 cap)
10 rounds of:
9 Thrusters 95/65
35 Double Unders

 

Saturday February 2, 2019

Weightlifting

Power clean and Jerk
*Heavy single

 

‘Speed Racer’

5 Rounds of:
2 mins on/ 1 min off
10 Clean and jerks 135/95
Max effort Bar facing burpees
*Score is total number of burpees

Compare to 2/7/2017

Friday February 1, 2019

Weightlifting

Squat snatch
Heavy Single

‘Ramble On’

AMRAP 15
5 Snatch 135/95
10 Toes to bar
15 Wall balls 20/14