WOD LIBRARY

WORKOUT OF THE DAY

Wednesday 10.18.17
Skill WOD
8 Bent Over Barbell Row
8 Strict Leg Rasis/Strict Toes to Bar
30 sec Weighted Low Plank
3 Rnds

Metcon 
5 Burpees
10 Wall Balls
30 Double Unders
10 min AMRAP

Fitness: 14#/10#
Performance/Open: 20#/14#


WOD ARCHIVE

Wednesday 10.18.17
Skill WOD
8 Bent Over Barbell Row
8 Strict Leg Rasis/Strict Toes to Bar
30 sec Weighted Low Plank
3 Rnds

Metcon 
5 Burpees
10 Wall Balls
30 Double Unders
10 min AMRAP

Fitness: 14#/10#
Performance/Open: 20#/14#

Tuesday 10.17.17
Strength WOD
Push Jerk
Take 10 minutes to find a heavy 3 Rep Push Jerk (from the ground)

Metcon
400 M Run
18 KB Swings
12 Push Jerks
4 Rnds

Fitness: 95/65 (35/26)
Performance: 135/95 (53/35)
Open: 135/95 (70/53)

Monday 10.16.17
Strength WOD
Back Squat (4/4/4/4/4)
80-90%- go heavier than last week
– or –
Overhead Squat (4/4/4/4/4)
80-90%- go heavier than last week

Metcon
6 Sets
30 Seconds Max Front Squats
30 Seconds Rest
30 Seconds Max Pull ups
30 Seconds Rest

Fitness: 75/55
Performance: 95/65
Open: 115/75 (chest to Bar)

Saturday 10.14.17
Strength WOD
8 Bulgarian Split Squats (with DB or KB) (8 per leg)
8 RDLs
8 Glute Bridges
3 Rnds
Metcon 
50 Air Squats
40 KB Swings
30/20 Assault Bike Cals

Fitness: 35/26
Performance: 53/35
Open: 70/53

 

Thursday 10.12.17
Mobility
5 I’s, Y’s and T’s
3 Wall Walks
1 Rope Climb (open= legless)
3 Rnds
Metcon 
___ Handstand Push ups
20/15 Cal Row
30 KB Swings
40 Air Squats
3 Rnds

Fitness: 10 Seated DB Press  | 35#/26#
Performance: 10 HSPU  | 53#/35#
Open: 15 HSPU | 70#/53#

 

Wednesday 10.11.17
Metcon
800 M Run
15 Hanging Power Cleans
20 Sit ups*
600 M Run
15 Hanging Power Cleans
20 Sit ups*
400 M Run
15 Hanging Power Cleans
20 Sit ups*
200 M Run
15 Hanging Power Cleans
20 Sit ups *

Fitness: 95/65
Performance: 115/75
Open: 135/95  | *15 GHD sit ups

 

Tuesday 10.10.17
Strength WOD
Back Squat (5/5/5/5/5)
80-90% of 3 RM across
Overhead Squat (5/5/5/5/5)
80-90% of 3 RM across
Metcon
12 Burpees
____ Double Unders
4 Rounds

Fitness: 100 Singles
Performance: 50 Doubles
Open: 75 Doubles

 

Monday 10.09.17

12.3

18 min AMRAP
15 Box Jumps
12 Push Press
9 T2B

Fitness: 95/65
Performance: 115/75
Open: 115/75

CLASH AT
THE COVE!

Friday 10.06.17
Partner WOD
22 Min AMRAP
7 Front Squats
7 Bar Facing Burpees
7 Sit ups

Fitness: 95/65
Performance: 115/75
Open: 135/95 (toes to bar)

Partners complete a full round before switching

Rounds should be quick and unbroken.

Thursday 10.05.17
Strength WOD
EMOM
1 Power Snatch + 1 Hanging Power Snatch + 1 OHS
(Build up in load)

WOD
18-15-12-9-6-3
Power Snatch
Box Jump

Fitness: 75/55
Performance: 95/65
Open: 115/75

Wednesday  10.04.17
Skill WOD
Spend 10 minutes working on Doubles

If you have doubles down try the flight simulator
5-50-5 (in increments of 5 up to 50 then back down) All sets must be unbroken.

WOD
40 1 Arm DB Push Press (alt every ten)
30 Sit ups
60/50 Cal Row
30 Sit ups
40 1 Arm DB Push Press (alt every 10)

Tuesday 10.03.17
WOD
400 m Run
10 Deadlifts
12 Hanging Power Cleans
14 Front Rack Lunges
4 Rnds

Fitness:95/65
Performance:115/75
Open:135/95

Monday 10.02.17
Back Squat or OHS
50-60%
8/8/8/8

WOD
0-6 minutes
– 35 Burpees
– 35 KB Swings
– Max Pull ups

Minute 6-7 Rest

7-13 minutes
– 30 Burpees
– 30 KB Swings
– Max Pull ups

Fitness: Pull ups (35/26)
Performance: Pull ups (53/35)
Open: Chest to Bar (70/53)

Saturday 09.30.17
Strength WOD
Power Clean (6/6/4/4/2/2)
Take 15 minutes for Power Cleans
Metcon
15 Power Cleans
1000 M Row
15 Power Cleans

Fitness: 95/65 (20 cleans)
Performance: 175/115
Open: 205/135

 

Friday 09.29.17
Partner WOD
1 mile run (800 m relay)
30 synchro Burpees
30 synchro thrusters
20 synchro Burpees
20 synchro thrusters
1 mile run (800 m relay)

Fitness: 75/55
Performance: 95/65
Open: 115/75

 

Thursday 09.28.17
Strength WOD
10 DB RDLs
10 Ring Rows
10 Bird Dogs (pause on each rep)
Metcon 
21-15-9
Deadlift
Box jump

Fitness: 175/115 Step up/step back into a lunge
Performance: 225/155  |  24″/20″
Open: 315/225 |  30″/24″

 

Wednesday 09.27.17
Metcon
1:00 at each station followed by :30 rest.  Use the rest to switch stations and get ready to start.
Single Arm Push Press ( switch every 5)
25 M Bear Crawl
Assault Bike Cals
Pull ups
Slam ball
4 Rnds

Fitness: SB-20#/15#
Perf/Open: SB-30#/20#

 

Tuesday 09.26.17
Strength WOD
Continue with the movement you have been training for the past month.  Remember this is 90-95% of your 3 Rep Max
 – Back Squat (90-95% 3/3/3/3 ) Same weight across
 – Overhead Squat (90-95% 3/3/3/3 ) Same weight across
Metcon
10 Hanging Squat Clean
30 Double Unders

8 min AMRAP

Fitness: 45/35
Performance: 75/55
Open: 95/65

Monday 09.25.17
Skill WOD
10-15 Toes to Bar
8 Barbell Rows
10 V-Ups
3 Rnds
Not for Time

WOD
1,000 m row
50 KB Swings
30 Push ups

Open: Push ups
Performance: Weighted PU (25/10)
Open: HSPU

Saturday 09.23.17
Metcon
800 M Run
15 Front Squats
12 Hanging Power Cleans
3 Rnds

Fitness: 75/55
Performance: 115/75
Open: 135/95

 

Friday 09.22.17 (Retest from 04.14.17)
Partner WOD
“Tandem Bikes”
____Assault Bike Cals
100 Pull ups *
100 KB Swings
____Assault Bike Cals

Cals:
MM- 100 Cals/
FM- 90 Cals/
FF- 80 Cals

Fitness: 35/26
RX: 53/35
RX+: 70/53 *C2B

 

Thursday 09.21.17
Strength WOD
Bulgarian Split Squats 6 each leg
8 Good mornings (light not heavy)
30 second High plank
3 Rnds
Metcon
3 Power Cleans
6 Box Jumps
7 min AMRAP

Fitness: 115/75 | 20″/18″
Performance: 185/125 | 24″/20″
Open: 205/135 | 24″/20″

 

Wednesday 09.20.17
Strength WOD
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hanging Snatch
*The hanging snatch can be hang power or hang squat
WOD
20 Alt DB Snatch (from the ground, switch arms every rep, 10 each arm)
40 Double Unders
5 RndsFitness: 80 Singles
Performance: 40 Doubles
Open: 40 Doubles (unbroken)

 

Tuesday 09.19.17
Strength WOD
Continue with the movement that you have been training for the past month.
Back Squat
(85-90%  4/4/4/4/4)
Make sure to calculate your weight based on your 3 rep max.
-OR-
Overhead Squat
(85-90%  4/4/4/4/4)
Make sure to calculate your weight based on your 3 rep max.
Metcon 

21-18-15-12-9

Goblet Squat 

KB Swing 

Sit Ups 

Fitness: 35/26

Open: 53/35

Performance: 70/53

 

Monday 09.18.17
Metcon
Every 5 minutes for 25 minutes
400 M Run
____ Pull ups
10 shoulder to overhead

Fitness: 15 Pull ups (95/65)
Performance: 12 chest to bar (115/75)
Open: 6 Ring Muscle ups (135/95)

*Score the slowest round

 

Friday 09.15.17

Squat Cycle

OHS/Back Squat with a 3 second pause in the bottom
3/3/3/3/3 (go heavier than last week)

Partner WOD
Max Thrusters
200 m run
14 min AMRAP

One partner runs one partner thrusters, then switch. Score = total thrusters

Fitness: 75/55
Performance: 95/65
Open: 115/75

Saturday 09.16.17

Strength WOD

Take 12 minutes to find a heavy load in this complex
Deadlift + Power clean + Hanging Clean

WOD

12 Deadlifts
9 Hanging power cleans
12 Sit ups

5 Rnds

Fitness: 95/65
Performance:155/105
Open: 165/110

Thursday  09.14.17

Strength WOD

50 M heavy Sled Drag
100 M farmers carry
10 Partner Glute Ham Raises (use abmat)

4 rnds

WOD

5 min AMRAP
Burpee Box jumps  (face Box head on)

 

Wednesday 09.13.17

WOD

Buy in: 40/30 Cals on Assault Bike

20 KB Swing
40 Air Squats
___ Toes to bar
3 Rnds

Cash out: 40/30 Cals on the Rower

Fitness: 30 Sit ups (35/26)
Performance: 15 Toes to Bar (53/35)
Open: 20 Toes to Bar  (70/53)