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8/15/2018 WOD

12 min EMOM
A1) PCL + Split jerk
Sets: 6
Reps: 1
Load: 70-80%
Tempo: X
Rest: Until next minute

A2) Back squat
Sets: 6
Reps: 5, 3, 1, 5, 3, 1
Load: 80, 85, 90, 80, 85, 90
Tempo: 1.0.X
Rest: until next minute

Power clean warmup
5 RDL
5 RDL high-pulls
5 Front Squats
5 Barbell PCL, focus on quick feet!

B1) Metcon 

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

C1) Banded Terminal Knee Extension (VMO recruitment)
Sets: 3
Reps: 15-20
Load: heaviest band possible
Tempo: 2.0.2
Rest: 45-60

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8/14/2018 WOD

8 min EMOM

A1) Bench Press
Sets: 4
Reps: 8-10
Load: 65-70% (same load across)
Tempo: 2.0.1
Rest: until next minute

A2) Strict pull-ups
Sets: 4
Reps: 8-10
Load: BW
Tempo: 2.0.1
Rest: until next minute

B1) 4 RFT
500m row
3 bar-muscle ups (3 pull-ups/3 dips)
12 K2E

DB on knee external rotation
Sets: 3
Reps: 10
Load: light
Tempo: 4.0.1
Rest: 45-60C1) 

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8/13/2018 WOD

12 min EMOM

A1) HPSN + HSn
Sets: 8
Reps: 1+1
Tempo: X
Load: 65-75%
Rest: until next minute

A2) Front squat
Sets: 4
Reps: 5
Tempo: 1.0.X
Load: 70-75% (Based on how you feel after the weekend)
Rest: until next minute

B2) Metcon

2-4-6-8-10-8-6-4-2
Snatch 115/75 (any version, preferrably power snatch)
20 Double unders

2 snatches, 20 du's, 4 snatches, 20 du's, 6 snatches, 20 du's...etc

 

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8/9/2018 WOD

A1) Deadlift
Sets: 4
Reps: 10
Load: 65-75% (find a good weight across 4 sets)
Tempo: 2.0.1
Rest: 45-60

A2) Barbell overhead press
Sets: 4
Reps: 10
Load: 60-65%
Tempo: 2.0.1
Rest: 45-60

B1) Dynamic effort lower body
4 stone floor to shoulder (2 each shoulder)
25 ft Yoke carry

You will need to walk back to the stones after the first, third, fifth, etc carry. Then walk back to the yolk and bring it back to the start for the second, fourth, sixth, etc carry.

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8/8/2018 WOD

A1) Double Unders

8 min EMOM
:20-:30 seconds of double under practice

B1) Kelly

 5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20"
• 30 Wall Balls

28 min time cap

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8/7/2018 WOD

E2MOM 

A1)  2 Power Snatch
Sets: 5
Reps: 2
Load: 65-75%
Tempo: X
Rest: minimal 

A2) Chin-ups
Sets: 5
Reps: 8-12
Load: BW+
Tempo: 2.0.1
Rest: until next two minutes is up

B1) Metcon

4 RFT
3 TGU (only one side)
9 Deadlift 275/185
15 TTB

12 min time cap

C1) Trap 3 raise
Sets: 3
Reps: 8
Load: light
Tempo: 2.0.2
Rest: 45-60

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8/6/2018 WOD

10 E2MOM

A1) Front Squat
Sets: 5
Reps: 3
Load: 80-85% (try to go straight across)
Tempo: 1.0.X
Rest: minimal

A2) Strict Press (clean from floor before start)
Sets: 5
Reps: 5
Load: 75% (try to go straight across)
Tempo: X
Rest: until next 2 minutes is up

B1) 8 Min AMRAP

500m row check-in, then
1, 2, 3, 4...
155/105 Thrusters
205/140 Power clean

Guide for weight: you should be able to do a triple of the thruster and power clean unbroken

C1) Pistol squats (alternating)
Sets: 3
Reps: 10
Load: BW
Tempo: 2.0.2
Rest: 60

Progression: 
Standard alternating pistol
Elevated heel pistol
Counterbalanced pistol (with plate or KB)
Split squat (3x10 each leg)

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8/4/2018 Outdoor WOD

Remember, we have a meet going on ALL day. Show your support to our competitors!

First Saturdays - come one, come all. 

Death by stations - teams of four

200m run to start

30s to pick 1 of 7 stations (each team has to do each station once to complete):

1) 50 ft prowler push (24 total, 6 each member)

200m run

2) KBS/burpees | 21-15-9 for all four partners (at same time)

200m run 

3) Team med ball squat throws - 100 as a team

200m run 

4) 50ft partner carry (have to carry each partner twice 50 feet) - can sub front rack carries 

200m run 

5) Squat jumps/push-ups | 21-15-9 for all four partners (at same time)

200m run 

6) Overhead walking lunges/Med ball slams | 21-15-9 for all four partners (at same time)

200m run 

7) Bilateral rope slams (2 sets of 50 for each partner) - Two partners at a time

200m run 

 

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8/3/2018 WOD, First Saturdays tomorrow!

A1) 15 EMOM
Odd minutes: 1 snatch
Even minutes: 1 power snatch + 1 squat snatch
Sets: 15
Reps: 1/1+1
Load: 65-85%
Tempo: 1.0.X
Rest: Until next minute

Snatch warm-up:
5 Snatch grip RDL (pause at bottom)
5 Snatch grip pull (pause at bottom)
5 Snatch grip high pull (pause at bottom)
5 Overhead Squat
5 Snatch Balance
5 Snatch

   

B1) Amanda

9/7/5 reps of:
• Muscle-Ups
• Snatch 135/95#

C1) Dumbbell on knee external rotation

Sets: 3

Reps: 10

Load: light

Tempo: 4.0.1

Rest: 45-60 

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8/2/2018 Strongman

A1) Fat bar clean and press
Sets: 4
Reps: 8
Load: Moderate
Tempo: 2.0.1
Rest: 60

A2) 50 Ft low bar sled push
Sets: 4
Reps: 50 ft
Load: heavy but keep time under 15 seconds
Tempo: X
Rest: 60

B1) Metcon

5 RFT
5 Deadlifts (315/215)
10 Barbell overhead press (135/95)
50 ft Farmer carry (handles or kettlebells)

   

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7/30/2018 WOD

10 EMOM                
A1) Push Press
Sets: 5
Reps: 3
Tempo: 1.0.X
Load: 70-80% 
Rest: until next minute

A2) Chin-ups
Sets: 5
Reps: 5
Tempo: 2.0.1
Load: BW + (use a weight belt if you can!) 
Rest: until next minute 

B1) Metcon 

"Lynne" 

5 RFT

Bodyweight bench press (max reps)

Max effort pull-ups 

C1) Side lying external rotation 

Sets: 3

Reps:12

Tempo: 4.0.1

Load: light

Rest: 45

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7/25/2018 WOD

E2MOM

A1) Back Squat
Sets: 5
Reps: 3
Load: 85%
Tempo: 2.0.1
Rest: minimal 

A2) 2 power snatch
Sets: 5
Reps: 2
Load: 70-80% psn
Tempo: X
Rest: until two minutes is up 

B1) Metcon

10 Min AMRAP

18-15-12-9-6-3

Wall balls

Pull-ups

C1) Side planks

Sets: 3

Time: 45-60

Rest: Rest 45-60

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7/24/2018 WOD Blog

A10 Skill work | Double under progression
4-8 sets of 50% PR reps
Rest: 30-45 seconds

B1) For time: 

800m run
50 double unders
400m run
40 double unders
200m run
30 double unders
100m run
20 double unders 

C1) Muscle-up/pull-up progression accessory work
If you have muscle-ups: 
Strict muscle-ups
Sets: 4
Reps: 2-5
Tempo: controlled
Rest: 60

If you need work on pull-ups:
Sets: 3-4
Reps: 3
Tempo: 6.0.1 (eccentric is more important than the up)

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7/23/2018 WOD

10 EMOM
A1) Front squat
Sets: 5
Reps: 3
Load: 80-85%
Tempo: 2.0.1
Rest: Until next minute

A2) 1 power clean + 1 squat clean
Sets: 5
Reps: 1+1
Load: 70-80%
Tempo: X
Rest: until next minute  

B1) Metcon

Diane

21-15-9

Deadlift #225/#155

HSPU

C1) Side-lying rear delt raise
Sets: 3
Reps; 12
Load: light
Tempo: 3.0.1
Rest: 45

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7/22/2018 WOD

E2MOM
A1) 2 Split jerk
Sets: 5
Reps: 2
Load: 75%
Tempo: 1.0.X
Rest: minimal 

A2) Max strict pull-ups
Sets: 4
Reps: AMRAP
Load: BW
Tempo: 2.0.1
Rest: Until next two minutes

B1) Metcon

1000m row
30 ring dips
30 K2E
30 box jumps

C1) Half kneeling pallof press iso
Sets: 3 (each side)
Time: 30-45 s
Load: challenging
Tempo: iso
Rest: 60

 

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7/20/2018 WOD

8 minute EMOM, alternating between
A1) Front Squat
Sets: 4
Reps: 8
Load: 70%
Rest: until next minute

A2) Handstand push-ups (or progression)
Sets: 4
Reps: 5-8
Rest: until next minute 

B1) 15 minute AMRAP
400m run
20 BB Front rack walking lunges (10 each leg) 115/75
4 Bar muscle ups

C1) Trap 3 raise
Sets: 3
Reps: 8
Tempo: 2.0.2
Rest: 60

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7/19/2018 Bloc

8 sets
:20/:20
Rope short/alternating waves
Rope external rotations 

Rest 2 minutes 

3 sets 

:30/:15
Single arm DB SDLHP (alternating arms)
DB cossack squat 

Rest 5 minutes 

4 RFT
250m row
5 (Wo)man makers
10 Squat jumps
15 Push-ups

 

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7/18/2018 WOD

A1) Back squat
Sets: 5
Reps: 5
Load: 80+%
Tempo: 2.0.1
Rest: minimal 

A2) Pull-ups
Sets: 5
Reps; 5
Load: BW+
Tempo: 2.0.1
Rest: unti next two minutes
 

B1) Fran
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

C1) Handstand progression

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