Nov 30, 2015

12-1-15 WOD

partner wod
16min AMRAP
1000m row buy in
then with remaining time as many round as possible of
20 burpee box jump overs 24/20
30 sumo deadlift high pulls 75/55 or KBs 70/53 scale as needed
40 ring dips

16min AMRAP
1000m row buy in
then with remaining time as many round as possible of
20 burpee
30 sumo deadlift high pulls kb 35/26
40 knee push ups

bent over row
45 sec hollow hold

Nov 29, 2015

11-30-15 WOD

7min AMRAP/ or finish
wall balls
pull ups

7min Amrap
10 goblet squats
10 ring rows

Push jerk 7X3 (this time pause in the receiving position only (the split), show control, then stand (front foot, back foot). concentrate on driving through the heels and a strong receiving position. if unstable during the split lighten load.

Nov 26, 2015

11-27-15 WOD

5 Rounds
3 Minutes
60 Du’s
27 Sit Ups
Max Gobblet Squats
rest 2 Minutes

5 Rounds
3 Minutes
60 Singles
20 Sit Ups
Max Gobblet Squats

Challenge: Sally Plank

If Your Box is Closed:
5 Rounds:
20 Push Ups
20 Squats
20 Lunges

Nov 25, 2015


Box schedule is not final as of when this is being posted in advance, so here is a BOX wod if open at your location, and an “at home” WOD as well!! Post to our FB your time if you complete the at home version!! Happy Thanksgiving to you all!
Teams of 2
30 Min Amrap
50 Deficit HSPU
20 TTB
30 Burpee Box Jump Overs 24/20
80 Du’s

Teams of 2
30 Min AMRAP
50 Strict HSPU (Box Or Scale On Wall)
20 TTB (Or Leg Raises to 90)
30 Burpee Box Jump Overs 24/20
80 Du (160 Singles)
*Solo- Cut reps in Half

Set Up For WOD

If You Box Is Closed:
5 Rounds
1 Min Push Up Plank
12 Burpees
25 Bike Kicks (laying On Back alternating Knee to Elbow)

Nov 24, 2015

11-25-15 WOD

7 Min Amrap
7 Thrusters 85/55 (if you feel you can stay moving at a heavier load -feel free to increase a bit here 95-65 would be ok)
7 Burpee Over Bar

7 Min Amrap
3 Front Squats (or Complete 6 Thrusters and NO PUSH PRESSES AS SEEN BELOW)
3 Push Press
7 Burpees

Challenge: Pause Front Squat (no bouncing) 5X3. Goal is attention to front rack and keeping elbows high. 3 seconds lower, 3 second hold, drive to finish. Movement dictates load. Should have no loss of positioning.

Nov 23, 2015

11-24-15 WOD

For Time:
50 Du’s(L1 100 Singles)
20 Pull Ups
30 Box Jumps
40 Ball Slams (stevenson complete wall balls)
50 Du’s

Challenge: 3 Position Snatch Grip Deadlift X 7 (Pause 2 inches from floor. Knees. Pockets). This is skill work to tie into the snatch. Not the deadlift. So Focus on hitting correct positions.

Nov 22, 2015

11-23-15 WOD

L2/L1 - (Lunges will dictate load. KB should rest on front rack position with elbow in and up. No work can be completed with KB on top on shoulder..)
10 Min Amrap
7 KB Deadlift (Feet should be wider toes pointed - hip back and down)
7 KB Front Rack Lunges Right
7 KB Front Rack Lunges Left

Challenge: 5 Rounds- 10 Glute Bridge/10 Bulgarian Lunges (5Each side) use 2 Dumbells if able/ 30-1min Overhead Hold with 2 Kettlebells.

Nov 19, 2015

11-20-15 WOD

15 Min Amrap
3 Rounds Buy In
10 Strict Pull Ups
20 KBS 53/35
30 Floor Wipers (Choose appropriate load, its for stabilization here. nothing else)
40 Du’s
Remaining Time: Max Strict Muscle Ups
15 Min Amrap
3 Rounds Buy In
10 Strict Pull Ups (or Negatives)
20 KBS
30 Floor Wipers (Choose appropriate load, its for stabilization here. nothing else)
40 Du's
Remaining Time: Max Dips, then Max Pull Ups (Perform C2B if you have them. Do not use a bigger band to do a C2B, use lightest band possible), back and forth until time Runs out)

Score Is reps completed after 3 rounds!!

Challenge: set up for WOD!!!

Nov 18, 2015

11-19-15 WOD

Push Ups/Du’s

L1: 13 Min Amrap:
10 Push Ups (try negatives or knees if needed)
40 Singles

Challenge: Weighted Good Am’s 5X5

Nov 17, 2015

11-18-15 WOD

150 Med Ball Cleans
*Beginning with and every minute on the minute after - 5 Burpees
10 Min Amrap
5 Burpees
10 Med Ball Cleans

Challenge: 7X3 Split Jerk. Same weight. Pause in the Dip. Pause in receive before recovering. Drill is for foot mechanics. Mechanics and consistency over load.

Nov 16, 2015

11-17-15 WOD

10 Rounds
30 Sec Max Row Calories
Rest 1:00
Score Total Calories

Deadlift 2 Reps (touch and go) Every 2 Minutes for 10 Minutes (5 Sets). 90% 1RM. We test 1 rep last week. If you tested correctly, you recorded a weight with no loss of midline, and controlled heavy single. Perform your % from this load.

Nov 15, 2015

11-16-15 WOD

Strict handstand push ups
10 min AMRAP
12 sit ups
9 seated press (sitting on the ground, legs straight, use dumbbells or barbell if dumbbells are not available)

5x10 bent over row
5x 1 min superman (tight arch) hold
* concentrate on pinching shoulder blades together during bent over row,
* alternate between rows and holds

Nov 12, 2015

11-13-15 WOD

14 Min Amrap (Load- Goal is unbroken)
10 Hang PWR Clean
10 S2O
15 Box Jumps

Challenge: Box Jump for Height

Nov 11, 2015

11-12-15 WOD

20 Min Amrap
3 Ring Muscle Ups (Todays Sub Is 7 Chest 2 Bar or Regular Pull ups ONLY - no DIPS)
7 Back Squats (Aim 60%1RM)

15 Min AMRAP
12 Ring Rows
7 Loaded Squats -  Front Rack Dumbbells/Back Racked Squats/Front ect.

Challenge: Take 10 Minutes to BUILD to todays Load for Squats and set up yourself up.

Nov 10, 2015

11-11-15 WOD

HeroDavidMooreMedalOfValor_th.jpgComplete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent (5Strict Pull Ups)
Run 400 meters
Max rep Handstand push-up
Score number of handstand push-ups completed for each round.
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Nov 9, 2015

11-10-15 WOD

Tabata Style
8 Rounds of 20 Seconds On, 10 Seconds Off:
Wallball Shots (20/14) (L1 - Gobblet Squats)
Sumo Deadlift High Pulls (95/65)
Row (Calories)
Perform all 8 intervals at the first station before rotating to the next.


Nov 8, 2015

11-9-15 WOD

1,000 Meter Row
30 Deadlifts (60%1RM)
50 Pull-Ups

15 Minutes to Complete the Following Sets. These should be solid reps. Loss of lumbar should result in you letting the bar go immediately. Any percentages should be used from a solid number you can perform safely.
Build in weight each set

Nov 5, 2015

11-6-15 WOD

GOOD Luck to ALL our athletes competing in this years GOBBLER GAUNTLET. This is such a FUN event and we have sent teams every year. May you all KICK ASS and have a great time with friends and awesome competitors. If you have been on the fence, Check out other NW Fit Games events. We have a GREAT experience with events they host (-:
Teams of 2
40 Calorie Row, 40 Medball Squat Jumps
40 Calorie Row, 40 Medball Jumping Lunges
40 Calorie Row, 40 Medball Sit-Ups
Rx Medball Weight – 20/14

Challenge: Back Rack Lunges 4X8. These should be heavy solid reps. take 5 Min to work up to a SET LOAD. (If your knee is slamming on ground. OUCH. Don't do that! Or lighten up. This should not be happening.) Should be stable and EVEN.

Nov 4, 2015

11-5-15 WOD

3 Rounds
400m Run
15 Hand Release Push Ups
20 TTB

Challenge : Push Press 5X2 Build to todays feel good heavy 2 Push Press. No Double knee or hip bend. (-:

Nov 3, 2015

11-4-15 WOD

21min emom
Min 1 - 1 PRW Clean + 2 S2O
Min 2 - 50 du's (l1 100 singles)
Min 3 - Max Weighted strict pull ups (l1 5 negatives - or non weighted)

* if you think you cannot complete work above reduce Reps!!

Challenge: Clean Mechanics. 

Nov 2, 2015

11-3-15 WOD

For time:
100 air squats
Run 1 mile
75 squats
Run 800
50 squats
Run 400
25 squats

L1: 20 Min Amrap:
Row or Run 1000/800m Buy In Then:
20 Air Squats
20 Alt. Lunges
Run/Row 200M

Challenge : Complete after if time Allows: 3 Min Abmat Sit Ups

Nov 1, 2015

9-2-15 WOD

Bar Mu (sub - pull up + dip = 1 mu)
Squat snatch
Rest 5 min
Strict hspu
Power snatch

12 min amrap
5 hang pwr snatch
7 hspu
9 dips

Challenege : Add load as you go. First 5 sets every minute on the minute, then every 2 minutes until fail: Squat Snatch. OR stay at one weight and work consistensey every min on min for 10 min. Some athletes will need to work pwr snatch then a solid ohs. 
Burgener warm up and set up for Challenege.