WOD LIBRARY

WORKOUT OF THE DAY

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


WOD ARCHIVE

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)

Tuesday 09.12.17

Skill WOD

30 Handstand push ups
– For Quality, not speed-

Fitness: 40 Push ups
Performance: Kipping
Open: Strict

 

WOD

20 Single arm db push press (10 per arm)
6 Power Cleans
60 Double unders

3 Rnds

Fitness: 115/75
Performance: 175/115
Open: 205/135

Monday 09.11.17
Strength WOD
Continue with the movement you have been training for the past three weeks.
  • Back Squat (5/5/5/5/5 (75%-80% across))
    -Or-
  • Overhead Squat (5/5/5/5/5 (75%-80% across))
Metcon
15 Wall Balls
12 Pull ups
9 min AMRAP

Fitness: 14/10
Performance: 20/14
Open: Chest to Bar (20/14)

 

SUNDAY 09.10.17

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
  • Start planning for Charm City Throwdown

Saturday  09.09.17

WOD

800 M Run
30 1 ARM Hanging DB Snatch (switch every 5 reps)
30 Sit ups
3 Rnds

Open: 25 GHD Sit ups (please do not hit this volume if you have not been doing GHD sit ups consistently) 

Friday 09.08.17

Strength WOD

OHS/Back Squat with a 3 second pause in the bottom
3/3/3/3/3 (70% across)

Partner WOD

8 Box Jumps
8 Deadlifts
14 min AMRAP

Fitness: 155/105
Performance: 185/125
Open: 205/135

Thursday 09.07.17

Skill WOD

10-12 Strict Chin ups
10-12 Ring Dips
3 Rnds

WOD

21-15-9
Power Clean
Bar Facing Burpee

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

Wednesday 09.06.17

Strength WOD

Back Squat
6/6/6/6 (70-75% across)

OHS
6/6/6/6 (70-75% across)

WOD
3 KB Swings
3 Slam Balls
6 Kb Swings
6 Slam Balls
9 KB Swings
9 Slam Balls

….Climb the Ladder

9  min AMRAP

SCORE CARD

Tuesday 09.05.17

Skill WOD

Single Leg RDL with DB
10/10/10/10

Bird Dog
10/10/10/10

**Alternate between the two movements for 4 Rnds

WOD

20 Pull ups
25 Sit ups
30 Cal Row

3 Rnds

Fitness: Pull ups
Performance: Chest to Bar
Open: Chest to Bar

20 min CAP

“Abbate”
Run 1 mile
155/105 pound Clean and jerk, 21 reps
Run 800 meters
155/105 pound Clean and jerk, 21 reps
Run 1 Mile

Please Note: There will only be two classes today at 10am and 11am.

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 09.02.17
Strength WOD
(Perf/Open) Squat Snatch (3/3/3/3/3)
(FITNESS) Power Snatch (3/3/3/3/3)
AMANDA (COVE STYLE)
9-7-5
Muscle Ups
Squat Snatch

Fitness: (power snatch 95/65) Burpee and Pull ups
Performance: (115/75) Burpee Chest to Bar
Open: (135/95) Muscle ups

 

Friday 09.01.17
Partner WOD
100 Box Jump overs
150 Wall Balls
100 Cal Row

50 Box Jump overs
100 Wall Balls
50 Cal Row

-For Time-

*Must switch which partner is working every minute.

Fitness: 20″/18″ |  14/10
Performance: 24″/20″ | 20/14
Open: 24″/20″ | (30/20 for the first 150 then 20/14 for the second 100)

 

Wednesday 08.30.17
Strength WOD
Weighted Step ups
Hold Two Kbs or DBs in your hands
14 total (7 each leg)
20 Second Couch Stretch on each leg
x 4
Metcon 
30/20 Cals
10 Squat Cleans
Rest 4 minutes
2 Rounds

Fitness: 115/75
Performance: 155/105
Open: 185/125

 

Tuesday 08.29.17
Metcon
10 Push Press
15 Cal Row
10 Pull ups
15 Slam Balls
20 min AMRAP

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

 

Monday 08.28.17
Strength WOD
Back Squat
8/8/8/8 (60-65% across)
OHS
8/8/8/8 (60-65% across)
WOD
1 min of KB Swings
1 min of Doubles
1 min Sit ups
x 4
Fitness: 35/26
Performance: 53/35
Open: 70/53
Saturday 08.26.17
Metcon
15 Thrusters
18 Box Jump overs
21 Slam Balls
4 Rounds

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

 

Friday 08.25.17
Partner WOD
400 M Sprints (tag in tag out)
x 4 (2 each partner)
1 Person works while 1 Person rests:
Burpee Broad Jump (down)
10 Deadlifts
Burpee Broad Jump (Back)
10 Rounds
200 M Sprints (tag in tag out)
x 4 (2 each partner)

Fitness: 185/125
Performance: 225/155
Open: 225/155

 

Thursday 08.24.17
Skill WOD
10 1 Legged DB Deadlifts
10 Bird Dogs
10 Hollow Rocks
Metcon
Cove 14.1
30 Double Unders
15 Power Snatches
10 min AMRAP

Fitness 45/35
RX and RX+ 75/55

 

Wednesday 08.23.17
Metcon
15/10 Assault Bike Cals
20 Push ups
30 KB Swings
40 Air Squats

-Rest 2 minutes-
x 4

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