Strength
Press
5-5-5-5-5-5-5-5
Then
For Time
75 wallball 20/14
50 Weighted sit ups 53/35
400m sprint
3/29/2017
12m EMOM
1 Power Clean +
1 Hang Power Clean +
1 Hang Squat Clean
Increase weight each set
8m AMRAP
6 Power Cleans 165/115
8 Chest to Bar Pull Ups
3/28/2017
Skill
Box Dips Or Ring Dips
Metcon
20-18-16-14-12-10
1 Arm Alternating KB Snatch 53/35
Box Jumps 24/20
Run 400m between each (not at end)
3/27/2017
Skill 15 minutes
Handstand work
Beginner, work with coach
Intermediate, 3x 30sec hold on wall
+ 3x 30 shoulder taps
+ 2x 30sec free standing hold with partner
Advance, 2x 30sec 1 arm hold on wall
+ handstand walk practice
Then
10 min EMOM
2 Power Snatch 95/65
4 OHS
8 Alternating OHS Lunge
Core
5 minutes
100 Feet to Rig
Or
100 T2B
3/23/2017
Non-Open
20m EMOM - alternating 5 rounds
1 - 15 calorie row
2 - 15 burpees
3 - Max back squats
4 - rest
Back squat weight increases each round
Men 95/135/185/225/245
Women 65/95/125/145/155
W Scaled 15/35/55/65/75
Score is total back squats
Open
20m EMOM - alternating 5 rounds
10 calorie row
15 air squats
10 burpees
20 double unders
*Stretch during periods of rest
3/22/2017
Skill
DB Thrusters
3x10
Metcon
For time:
Cash In
1k Row
10-8-6-4-2
Hang Power Snatches 115/65
50-40-30-20-10
Sit ups
3/21/2017
Strength
10 min EMOM
2 Squat Clean and Jerks
Then
10min AMRAP
5 Squat Cleans 185/135
50 Double Unders
3/20/2017
Metcon
For Time
5 Rope Climbs
400m Run
4 Rope Climbs
400m Run
3 Rope Climbs
400m Run
2 Rope Climbs
400m Run
1 Rope Climb
400m Run
3/16/2017
Non-Open People
3 rounds
15 OHS 95/65
15 pull ups
Then
3 rounds
20 wall balls 20/14
10 snatches 95/65
Then
3 rounds
25 double unders
5 Muscle Ups
(10 box dips)
Open people partner up
20min partners switch between the following
row 500m moderate pace
50 double unders or 100 singles
3/15/2017
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Then
Not for time
5 rounds
2 Turkish get up (1 each arm)
12 barbell curls
3/14/2017
Strength
Back Squat
1-1-1-1-1-1-1-1
Metcon
7m ladder
2-4-6-8-10-etc...
KB swings
Toes to bar
3/13/2017
For Time:
21 thrusters 95/65
21 bar facing burpees
21 box jump overs 24/20
15 thrusters 115/85
15 bar facing burpees
15 box jump overs 24/20
9 thrusters 135/95
9 bar facing burpees
9 box jumps overs 24/20
Then core:
10m AMRAP
6 v ups
12 sit ups
9 push ups
3/9/2017
Skill
15 min
Squat Clean/Split Jerk work
Then with a running clock...
1 Mile for Time (Non-open people 100% effort. Open people 50-60% effort recovery run)
Rest 3 minutes
100 KB swings 53/35 (non-open people)
Open folks will not do the KB Swings. They will focus on stretching/mobility.
3/8/2017
Strength
Deadlift
2-2-2-2-2-2-2
Then
3 Rounds for Time
100m Farmers Carry
30 HRPU
3/7/2017
It's Coach Rikki's Birthday! So we have included some of her favorite movements in this WOD. 3-7-2017.
35m AMRAP
35 HSPU
35 C2B
35 Snatches 95/65
35 OHS 95/65
35 S20 95/65
35 Burpees
3/6/2017
Strength:
Front Squats
2-2-2-2-2-2-2
Then
For time:
3 rounds
50 double unders
30 wall balls 20/14
10 clean and jerks 155/105
Cash out
500m row
400m run
3/2/2017
Metcon
Every 5 min for 25 min
400m Run
5 Deadlifts 275/185
*Open competitors will do same workout except the run should be ran at a pace where a conversation can be had and the deadlifts should not be more than 50% 1RM.
3/1/2017
Strength
Strict Press
3-3-3-3-3-3-3
Metcon
4 Rounds for Time
12 T2B
12 Push Jerks 135/95
12 Box Jumps 24/20
2/28/2017
Metcon
"Angie"
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
*Cannot break up movements. You must complete 100 Pull Ups before advancing to 100 Push Ups. Must finish 100 Push Ups before starting the sit ups. Must complete 100 sit ups before startingthe squats. Time is finished after you complete the 100 squats.
Press
5-5-5-5-5-5-5-5
Then
For Time
75 wallball 20/14
50 Weighted sit ups 53/35
400m sprint
3/29/2017
12m EMOM
1 Power Clean +
1 Hang Power Clean +
1 Hang Squat Clean
Increase weight each set
8m AMRAP
6 Power Cleans 165/115
8 Chest to Bar Pull Ups
3/28/2017
Skill
Box Dips Or Ring Dips
Metcon
20-18-16-14-12-10
1 Arm Alternating KB Snatch 53/35
Box Jumps 24/20
Run 400m between each (not at end)
3/27/2017
Skill 15 minutes
Handstand work
Beginner, work with coach
Intermediate, 3x 30sec hold on wall
+ 3x 30 shoulder taps
+ 2x 30sec free standing hold with partner
Advance, 2x 30sec 1 arm hold on wall
+ handstand walk practice
Then
10 min EMOM
2 Power Snatch 95/65
4 OHS
8 Alternating OHS Lunge
Core
5 minutes
100 Feet to Rig
Or
100 T2B
3/23/2017
Non-Open
20m EMOM - alternating 5 rounds
1 - 15 calorie row
2 - 15 burpees
3 - Max back squats
4 - rest
Back squat weight increases each round
Men 95/135/185/225/245
Women 65/95/125/145/155
W Scaled 15/35/55/65/75
Score is total back squats
Open
20m EMOM - alternating 5 rounds
10 calorie row
15 air squats
10 burpees
20 double unders
*Stretch during periods of rest
3/22/2017
Skill
DB Thrusters
3x10
Metcon
For time:
Cash In
1k Row
10-8-6-4-2
Hang Power Snatches 115/65
50-40-30-20-10
Sit ups
3/21/2017
Strength
10 min EMOM
2 Squat Clean and Jerks
Then
10min AMRAP
5 Squat Cleans 185/135
50 Double Unders
3/20/2017
Metcon
For Time
5 Rope Climbs
400m Run
4 Rope Climbs
400m Run
3 Rope Climbs
400m Run
2 Rope Climbs
400m Run
1 Rope Climb
400m Run
3/16/2017
Non-Open People
3 rounds
15 OHS 95/65
15 pull ups
Then
3 rounds
20 wall balls 20/14
10 snatches 95/65
Then
3 rounds
25 double unders
5 Muscle Ups
(10 box dips)
Open people partner up
20min partners switch between the following
row 500m moderate pace
50 double unders or 100 singles
3/15/2017
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Then
Not for time
5 rounds
2 Turkish get up (1 each arm)
12 barbell curls
3/14/2017
Strength
Back Squat
1-1-1-1-1-1-1-1
Metcon
7m ladder
2-4-6-8-10-etc...
KB swings
Toes to bar
3/13/2017
For Time:
21 thrusters 95/65
21 bar facing burpees
21 box jump overs 24/20
15 thrusters 115/85
15 bar facing burpees
15 box jump overs 24/20
9 thrusters 135/95
9 bar facing burpees
9 box jumps overs 24/20
Then core:
10m AMRAP
6 v ups
12 sit ups
9 push ups
3/9/2017
Skill
15 min
Squat Clean/Split Jerk work
Then with a running clock...
1 Mile for Time (Non-open people 100% effort. Open people 50-60% effort recovery run)
Rest 3 minutes
100 KB swings 53/35 (non-open people)
Open folks will not do the KB Swings. They will focus on stretching/mobility.
3/8/2017
Strength
Deadlift
2-2-2-2-2-2-2
Then
3 Rounds for Time
100m Farmers Carry
30 HRPU
3/7/2017
It's Coach Rikki's Birthday! So we have included some of her favorite movements in this WOD. 3-7-2017.
35m AMRAP
35 HSPU
35 C2B
35 Snatches 95/65
35 OHS 95/65
35 S20 95/65
35 Burpees
3/6/2017
Strength:
Front Squats
2-2-2-2-2-2-2
Then
For time:
3 rounds
50 double unders
30 wall balls 20/14
10 clean and jerks 155/105
Cash out
500m row
400m run
3/2/2017
Metcon
Every 5 min for 25 min
400m Run
5 Deadlifts 275/185
*Open competitors will do same workout except the run should be ran at a pace where a conversation can be had and the deadlifts should not be more than 50% 1RM.
3/1/2017
Strength
Strict Press
3-3-3-3-3-3-3
Metcon
4 Rounds for Time
12 T2B
12 Push Jerks 135/95
12 Box Jumps 24/20
2/28/2017
Metcon
"Angie"
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
*Cannot break up movements. You must complete 100 Pull Ups before advancing to 100 Push Ups. Must finish 100 Push Ups before starting the sit ups. Must complete 100 sit ups before startingthe squats. Time is finished after you complete the 100 squats.
