Apr 30, 2017

5-1-17 WOD

Challenge:  7 Sets: 1 Snatch Push Press + 1 Snatch Balance with 3 sec hold in bottom + 1 Tempo OHS, slow down and slow up.

20 KBS
200m Bear Hold Carry
30 alternating Over Head Lunges w/ KB right arm
400m run
30 alternating Overhead Lunges w/ KB left arm
200m Bear hold carry

20 KBS

Apr 27, 2017

4-28-17 WOD

“The Hateful Eight”
8 Rounds for Time
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row

40min CAP

*Set Up For WOD

Apr 26, 2017

4-27-17 WOD

“Team Boat Race”
6 Rounds:
500 Meter Row
400 Meter Run
*Partners complete full round, then switch.
(Three rounds per partner.)

L1 or SOLO
3 Rounds
500m Row
400m Run (800m Bike, or 25 burpees)
3 min Rest between intervals

Challenge: 3X1min Weighted Plank

Apr 25, 2017

4-26-17 WOD

4 Rounds:
20 Box Jumps overs  (24/20″) (jump all the way over OR touch both feet on box and jump to other side)
20/15 Push Ups
16 Hang Power Snatch (Constant moving here)
30 sec Bear Hug w/ Heavy Object
Rest 1 min

Challenge: 7 Sets. Halting Snatch Deadlift (pause 2 inch from floor, pause at knee, pause at pockets, and complete the same on way down) + Snatch Pull + Muscle Snatch

Apr 24, 2017

4-25-17 WOD

Front Squat – Heavy Single
High Hang Squat Clean – Heavy Single
Squat Clean – Heavy Single
Today with our heavy singles we are looking to find a balance between our load, or intensity, and technique. This “sweet spot” is where we see the most progress in our fitness. This means, know when its time to move on before loss of technique.

If you choose to get conditioning WOD, do the following workout instead. (not in addition of the above)
1 Mile Run
Row 2k

1Mile Run

Apr 23, 2017

4-24-17 WOD

50 DU (l1 150 singles)
30 Alt KB Snatch
30 KBS
50 Ab Mat sit ups
40 TTB
30 KBS
30 Alt KB Snatch
50 DU

Challenge:  7 Sets: 1 Snatch Push Press + 1 Snatch Balance with 3 sec hold in bottom + 1 Tempo OHS, slow down and slow up.

*Focus on Execution, stability, not load.  

Apr 20, 2017

4-21-17 WOD

5 Rounds for Quality:
10 GHD sit ups
15 Dumbbell Bent Over Rows (each arm)
20 Strict Presses (45/35#)
25 Banded Pull-aparts
500 Meter Row

Challenge: Go through the above moderate effort and with focus on each rep and the movement. Good time to focus on bar path, muscle activation, and positioning. Row at no more than 85%

Apr 19, 2017

4-20-17 WOD

50 Clean & Jerks* (dont exceed 135/95)
*EMOM: 5 Toes-to-Bar
On the Clean & Jerk, we are looking for a moderate load where a single repetition is *always* there. In other words, let’s choose a weight that allows for 10+ repetitions unbroken, if we went for it. With that said, our goal for the workout today is to maintain consistent sets throughout the entire piece. On the Toes-to-Bar, we are looking for a number we can maintain each minute unbroken, on every round. That will preserve the stimulus, getting you back to barbell immediately. We want to make this a Clean & Jerk workout, challenged by Toes-to-Bar – not the other way around.

Apr 18, 2017

4-19-17 WOD

50 Calorie Row
5 Rounds of “Cindy”
40 Calorie Row
4 Rounds of “Cindy”
30 Calorie Row
3 Rounds of “Cindy”
20 Calorie Row
2 Rounds of “Cindy”
10 Calorie Row
1 Round of “Cindy”
1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
*Movement efficiency is vital for this workout.  Some athletes may be better off starting on the 40 set, or putting a time cap on this. Please sub knee push ups for athletes not pushing their weight on the push ups, med balls help for peeps that like to nosedive (sometimes), or having them put their hands up as they squat helps as a counter..

4 rounds
4 rounds of cindy *jumping pull up okay)
400m row

30min time cap

Challenge: NONE

Apr 17, 2017

4-18-17 WOD

4 Rounds
3min Rounds
7 Burpee Over Bar
10 Deadlifts (touch and go)
50 DU
Max Ring Dips
Rest 3min

Challenge: Clean Deadlift + Clean Pull

Apr 16, 2017

4-17-17 WOD

75 Wallballs (20/14#)
600m Run
45 Dumbbell Snatches (50/35#)
30 C2B Pull-ups

14min amrap
10 wall balls or gobblet squat
10 alt db snatch
10 jumping pull ups

Challenge: Single Arm DB press 5X5

Apr 13, 2017

4-14-17 WOD

75/50 Calorie Bike
125 Double-unders
2,000m Row
125 Double-unders
75/50 Calorie Bike

25min amrap
800m row
100 singles
20 cal bike

Challenge: 7 sets or less build to days feel good press. Not 1rm. If you are the leaning tower of pisa, we will throw a lacrosse ball at you. (;

Apr 12, 2017

4-13-17 WOD

Snatch Work. This means personalize today's work towards this specific lift.

Challenge: snatch

Apr 11, 2017

4-12-17 WOD

Strict hspu
Strict pull up

Challenge: Tabata V-ups

Apr 10, 2017

4-11-17 WOD

3 Rounds:
400 Meter Row
21 Hang Power Cleans (95/65#) L1- DB okay
18 Step-Back Lunges (95/65#) L1-DB okay
15 Over-the-Bar Burpees * Jump standard today is FACING the Bar on the jump (not burpee), off two feet and LANDING on 2 feet! This is for all you fairies out there. L1 - reg burpees

*WOD- Looking for moderate intensity here, as lunges and cleans should be methodical with technique

Challenge: Back Squat 10-7-5-5-3-3-3

Apr 9, 2017

4-10-17 WOD

Challenge:7 sets. 1 Clean + 2 pause split Jerk. Clean, dip and pause, Jerk and Pause in receive, repeat. 50,55,60,65,65,70,70% Do not exceed 70% of clean or jerk, which ever # is lower.    

Every 3:00 for 7 Rounds:
400m Run (L1- 200m Run or 250m row)

12 Toes-to-Bar (l1- 10 v-ups or 20 ab mat sit ups)

Apr 6, 2017

4-7-17 WOD

Cindy on Crack
20 min AMRAP
5 BAR MU (Sub C2B)
10 Strict HSPU
15 Front Squat (L2 dont excdeed 96/65) (Regional Prep athletes Don’t exceed 135/95)

L1 Regular Cindy
5 pull ups (ring rows okay)
10 push up
15 squats

*This is a benchmark. Athletes wanting to test their regular cindy, please do so! Because this is a benchmark, we will hold movement to the highest standard to keep scoring comparable and movement standards the same for each athlete that attempts a benchmark score. So don’t be as lenient on athletes going for a true “whiteboard” score!! People will start loosing their hips on push ups, goosenecking pull ups, and dropping chest on squats. Keep the good standards on whiteboard “tests”. Kinda like what we do in the open!


Apr 5, 2017

4-6-17 WOD

Now that the Open is over, what have you learned about yourself and your fitness!!!?? Think posivivley about your GOALSSS! UPDATE THEM!!! Work On Them!!! Get ready for next season!!!!

Min 1) GOAT 1


4-5-17 WOD

For Time
25 Kettlebell Swings (53/35#)
50 Sit-ups
100 Double-unders
20 Kettlebell Swings (53/35#)
40 Sit-ups
80 Double-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Double-unders

15min Amrap
10 KBS or RussianSwings
25 Sit Ups

35 Singles

Apr 3, 2017

4-4-17 WOD

Teams of 3, AMRAP 20: (Team of 2, AMRAP 16. Solo, AMRAP 13)
12 Calorie Row
9 Power Snatches (don't exceed 75/55, straightsettable/light) (L1 - DB S. OKAY)
6 Toes-to-Bar (L1- 30 Sec Plank for today)
*One athlete working at a time
*Full round, then switch

Challenge: EMOMX7   1 Snatch 75-80%

Apr 2, 2017

4-3-17 WOD

100 Calorie Bike or 150 Cal Row

3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press

7 DB Bent Over Rows (each arm)