WOD LIBRARY

WORKOUT OF THE DAY

Tuesday 08.22.17
Strength WOD
1 Heavy Clean and Jerk
10 Bent over T’s
x 5
Metcon
400 M Run
10 Clean and Jerks
400 M Run
10 Clean and Jerks
400 M Run
10 Clean and Jerks
400 M Run

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

 


WOD ARCHIVE

Tuesday 08.22.17
Strength WOD
1 Heavy Clean and Jerk
10 Bent over T’s
x 5
Metcon
400 M Run
10 Clean and Jerks
400 M Run
10 Clean and Jerks
400 M Run
10 Clean and Jerks
400 M Run

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

 

Monday 08.21.17
Strength WOD
Take 15 minutes to find a
–  3 RM Back Squat
OR
   – 3 RM OHS
Metcon
In 7 minutes
500 M Row
40 Burpees Touch a Target
Max Pull upsFitness: Pull ups
Performance: Chest to Bar
Open: Ring Muscle ups

 

SUNDAY 08.20.17

 

Open gym at 9:00 am

  • Work on your goats
  • Make up a WOD
  • Flip a tire or two (DEMO)
  • Work on your doubles (DEMO)
  • Do some mobility
  • or hang out with your friends
Saturday 08.19.17
Strength WOD
Squat Snatch 2/2/2/2/2/2
*6 sets of 2, build up in weight.*
WOD
30 Power Snatch
30 Overhead Squats
30 Thrusters
Fitness: 75/55
Performance: 95/65
Open: 115/75
Friday  08.18.17
Partner WOD
12 Min AMRAP
Partner 1: 200 M Run
Partner 2: Max KB Swings
Rest 2 minutes
12 min AMRAP
Partner 1: 200 M Run
Partner 2: Max Single Arm DB Push Press
Fitness: KB – 35/26
Performance: KB – 53/35
Open: KB – 70/53

Thursday 08.17.17

Strength Day
10 DB RDLs (one db in each hand)
8 Bent over Rows (overhand grip)
6 Back Squats (go heavy)
4 Rnds

WOD
6 min AMRAP
Max Wall Balls

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

Wednesday 08.16.17
Mobility WOD
30 Second Couch Stretch (each leg)
1 minute Foam Roll or Lax Ball
30 Bully Stretch (each arm)
2 Rnds

WOD
1,000 M Row
20 Pull ups
Rest 1 minute
1.0 Mile Assault Bike
20 Pull ups
Rest 1 minute
100 Double Unders
20 Pull ups

Fitness: 200 Singles
Performance: 100 Doubles
Open: 150 Doubles (chest to bar)

Tuesday 08.15.17
Strength WOD
12 minutes to find a heavy load
1 Power Clean + 1 Hanging Power Clean
WOD
10 Hanging Power Cleans
7 Bar Facing Burpees
6 Rounds
Fitness: 95/65
Performance: 135/95
Open: 135/95

Monday 08.14.17

WOD

400 M Run
10 Front Squats
12 Toes to Bar
5 Rnds

Fitness: 105/70 (30 second hollow hold)
Performance: 155/105
Open: 175/115

SUNDAY 08.13.17

Yoga at 8:15 am

– bring a mat if you have one

Open gym at 9:00 am

  • Work on your goats
  • Make up a WOD
  • Flip a tire or two (DEMO)
  • Work on your doubles (DEMO)
  • Do some mobility
  • or hang out with your friends

 

“Mile High Metcon” at 11:00 am

Between two partners

1000 meter row
80 Double unders
70 Slam balls @ 30/20
60 deadlifts @ 165/105
50 burpess
40 toes-to-bar
30 cleans @165/105
20 Bar muscles ups or 40 Chest-to-bars
10 Bear Complexes @ 165/105
1 Mile Run

Saturday 08.12.17

WOD
20 Sit ups
1 Heavy Sled Walk (50 M)
15/10 Cals on the Assault Bike
Rest
5 Rnds

Fitness: 20 Sit ups
Performance: 20 Sit ups
Open: 15 GHD Sit ups

Friday 08.11.17
Partner WOD
40 KB Swings
800 M Run (together)
30 Pull ups
40 Walking Lunges (together)
3 Rnds

Fitness: 30 pull ups each round (35/26)
Performance: 25 Chest to Bar each round (53/35)
Open: 15 Bar Muscle ups each round. (70/53)

Thursday 08.10.17

Skill Day
8 min EMOM

Fitness: 10 Seated DB Presses (sit up tall, no back support)
Performance: 6 HSPU
Open: 8 HSPU

WOD
12 Power Cleans
50 Double Unders
4 Rnds

Fitness: (75/55) (100 singles)
Performance: (95/65) (50 dubs)
Open: (115/75) (50 dubs)

Wednesday 08.09.17
Strength Day
4 Heavy Front Squats (same weight across) 
8 Weighted Push ups
:30 hollow hold 
5 Rounds
WOD
1000 M Row
Tuesday 08.08.17
25 Burpee Pull ups
35 Slam Balls
1 Mile Run
35 Slam Balls
25 Burpee Pull ups 
Fitness: 25 Burpees then 25 pull ups
Performance: 25 Burpee Pull ups
Open: 25 Burpee Chest to Bar 

Sunday 08.06.17

Yoga at 8:15 am

– bring a mat if you have one

Open gym at 9:00 am

  • Work on your goats
  • Make up a WOD
  • Flip a tire or two (DEMO)
  • Work on your doubles (DEMO)
  • Do some mobility
  • or hang out with your friends
Saturday 08.05.17
Strength WOD
Back Squats 5/5/5/5 (go heaver than last week)
Between each set do 1 heavy sled drag
WOD
14 Jump Lunges
50 M Bear crawl
6 min AMRAP

Friday 08.04.17
Partner WOD
8 Deadlifts
8 Toes to Bar*
8 Box Jump overs
20 Rnds

1 Partner does a round then the next partner does a round. Each Partner hits 10 rnds for a total of 20.

Fitness: (185/125) *Sit ups
Performance: (205/135) Toes to Bar
Open: (225/155) Toes to Bar

Thursday 08.03.17
3 minutes on 1 minute off 5 Rnds
10 Burpees
10 Front Squats
Max Cals on Rower
Fitness: 115/75
Performance: 135/95
Open: 155/105
Wednesday 08.02.17
Skill WOD
8 Single Arm DB Row  (8 each arm)
8 Floor Press
3 Rnds
WOD
2 minutes of Doubles
2 minutes of Single Arm DB Push Press
2 minutes of Slam Blall
2 minutes of rest
2 Rnds
              Dumbbell | Slam Ball
Fitness: 20#/15# | 20#/15#
Performance: 35#/20# | 30#/20#
Open: 50#/35# | 30#/20#
Tuesday 08.01.17
Strength 
Take 12 minutes to find a heavy 1 Rep Hanging Power Clean
Metcon
“Nasty Girls” 
50 Air Squats
7 Ring Muscle ups*
10 Hanging Power Cleans
3 Rnds
Fitness: (95/65) *10 Chest to Bar Pull ups
Performance: (135/95) *10 Chest to Bar Pull ups
Open: (135/95) 7 Ring Muscle ups
Monday 07.31.17
“Randy on the Run”
400 M Run
15 Power Snatch
5 Rnds
Fitness: 65/45
Performance/Open: 75/55

Sunday 07.30.17 (No Yoga Today)
Open gym at 9:00 am

  • Work on your goats
  • Make up a WOD
  • Flip a tire or two (DEMO)
  • Work on your doubles (DEMO)
  • Do some mobility
  • or hang out with your friends

Saturday 07.29.17
Strength WOD
Back Squats
6/6/6/6

WOD
7 Deadlifts
14 Wall Balls
7 min AMRAP

Fitness: 155/105 | 14#/10#
Performance: 185/125 | 20#/14#
Open: 205/135 | 20#/14#

Friday 07.28.17

Parter WOD
“Giddy up”

2 Min AMRAP for 16 minutes (Partner one hits the 2 minute AMRAP then rests while Partner Two goes)
200 M Run
Max Hanging Power Snatch
Directly into
2 min AMRAP for 16 minutes
200 M row
Max Hanging Clean and Jerk

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

Thursday 07.27.17

Skill WOD
Spend 10 minutes working on Double Unders
(if you are proficient work to find your max set unbroken)

WOD
50 Goblet Squats
40 Sit ups
30 KB Swings
20/15 Cals on the Assault Bike
10 Pull ups

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

Wednesday 07.26.17
Strength WOD
Split Jerk 3/3/2/2/2
(build up in load)

WOD
15/12 Cals
10 Push Jerks
Rest 60 Seconds
5 Rounds

Fitness: DB Push Press
Performance: 135/95
Open: 155/105

Tuesday 07.25.17
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Fitness: 95/65
Performance: 135/95
Open: 135/95

 

Monday 07.24.17
Skill WOD
Turkish Get ups
6 Total (three per arm)
30 Second side plank (30 on each side)
x 3

Metcon
30 Alt 1 Arm DB Snatch
20 Box Jumps
10 Burpees
12 min AMRAP

Fitness: 20″/18″
Performance/Open: 24″/20″

Sunday 07.23.17

Yoga at 8:15 am
Open gym at 9:00 am

  • Work on your goats
  • Make up a WOD
  • Flip a tire or two (DEMO)
  • Work on your doubles (DEMO)
  • Do some mobility
  • or hang out with your friends