Jul 31, 2017

8-1-17 WOD

4 rounds
Row 4 min
Rest 4 min
Score distance each round

Challenge:

No challenge  

Jul 30, 2017

7-31-17 WOD

Monday
L2
40 front rack lunges
40 Dus
20 T2B
30 Thrusters
30 burpee
20 T2B
40 dus
40 front rack lunges
*do not exceed 95/65lbs

L1
13min AMRAP
10 alt. Lunges
8 toes 2 wall
6 burpee’s

Challenge:
Back Squat

5X5

Jul 27, 2017

7-28-17 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

Jul 26, 2017

7-27-17 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 Complete 10 Romanian Deads between sets

Jul 25, 2017

7-26-17 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 + High Hang Snatch

Jul 24, 2017

7-25-17 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.

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

1Mile Run

Jul 23, 2017

7-24-17 WOD

L2
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.  

Jul 20, 2017

7-21-17 WOD

L2
75/50 Calorie Bike
125 Double-unders
2,000m Row
125 Double-unders
75/50 Calorie Bike

L1
25min amrap
800m row
100 singles
20 cal bike

Challenge: 7 sets or less build to days feel good press.

Jul 19, 2017

7-20-17 WOD

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

Challenge: snatch

Jul 18, 2017

7-19-17 WOD

21-15-9
burpee
Strict hspu
Strict pull up

Challenge: Tabata V-ups

Jul 17, 2017

7-18-17 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

7-17-17 WOD

21-15-9
KBS/Cal Row
immediately into:
21-15-9
Box Jump Over
Pull Up

Challenge: 7X2 sumo dead

Jul 13, 2017

7-14-17 WOD

Box Squat
First set 80%x5
Then 3X3@ 85%
Then Max Reps @80%

3 RFT
400m Run
30 wall Balls
L1
Amrap10
200m Row

20 Med Ball Cleans

Jul 12, 2017

7-13-17 WOD

For time:
21 S2O
42 Knees to elbows (l1 v up for sculling sit up or leg raises)
15 S2O
30 Knees to elbows
9 S2O

18 Knees to elbows

Jul 11, 2017

7-12-17 WOD

400m sprint
Rest 2 minutes
800m sprint
Rest 3 minutes
1200m sprint
Rest 3 minutes
800m sprint
Rest 2 minutes

400m sprint

Jul 10, 2017

7-11-17 WOD

Work up to a feel good squat clean. Pooping dog recoveries don’t count. 🐕🐕🐕 Feel good means, stay tight!
Rest 5-10 minutes, then perform:
3 Rounds for time:
62 Double-unders
8 Squat cleans (around 60% clean)

L1:
5 Rounds
50 singles
7 Pwr Cleans

7 Front squats

Jul 9, 2017

7-10-17 WOD

5 rounds for time:
6 Power Snatch - linkable
2 Rounds of Cindy

L1
12min amrap
5 pwrsnatch
5 pull ups
10 push ups
15 air squats


Challenge: 5x3 OHS w/ tempo 3 esc down, 3 sec in the hold

Jul 6, 2017

7-7-17 WOD

Box Squat (high Bar)
15 min or less Build to today heavy. 2 spotters necessary for anyone above 87%
For Q:
150 Step-ups on a 20″ ish box. Do not exceed a height the knee is above hip level.
Men use 25 pound dumbbells
Women use 15 pound dumbbells
Be sure to alternate legs on the up & down
No hook grip on the dumbbells
Try to use the muscle of the leg on the box to complete the step-up, not momentum.

*know when to stop on this one. 150 is on the highest volume for the spectrum of this work. It is encouraged to reduce reps as needed on this one.

Jul 5, 2017

7-6-17 WOD

4 Rounds for time:
21 Wall ball shots 20/14
18 Pull-ups
15 Kettlebell swings
12 HSPU - Kip OKAY if proficient with strict.


Challenge: Romanian Deadlift 7X3. Tempo these. Slow down, slow up. No stopping or changing of tempo, AKA speed.  

Jul 4, 2017

7-5-17 WOD

4 Rounds for time:
15 Bench Press w/ KB’s
15/10 Cal row
60 Double-unders (l1- 75 singles)


Challenge: DB Hammer Curls. 4X Max Reps. For real. Feel the burnnnnn…

Jul 3, 2017

7-4-17 WOD

20 min amrap
3 Clean and Jerks . Perform as singles. Take your time. around 80% of todays build
10 GHD Sit Ups (l1- Leg raises or v ups okay)
400m Run  (L-1, Row 400m)


Challenge: Built to days feel good power clean and jerk.

Jul 2, 2017

7-3-17 WOD

10 Hang Clean
10 burpee Over the Bar
12 Front Squat
12 Burpee Over Bar
15 S2O
15 burpee over bar
20 OHS
400m Run
20 OHS
15 burpee over bar
15 s2o
12 burpee over bar
12 front squat
10 burpee over bar
10 Hang Clean
*22Min Cap.Strict.

L1
15min amrap
250m Row
5 Hang clean
5 Front squat

2 S2O