Author Archives: jeffwilson

SAT 6/1/19 – 9am Strength – 10am OPEN Gym –

Warm Up
2 Min Bike
5 Banded Good Mornings
3 Rounds
-then-
5 GHD Sit ups
5 Hamstring Raises
3 Rounds
-then-
Bar Warm Up
Deficit Deadlift(standing on 45# plate)– 10,8,6 – warm up

Deficit Deadlift
3 x 5 (add weight each set)

Deadlift
5 x 5

Single leg Dumbbell Deadlift
5 x 5 each leg

Back Rack Walking Lunge
3 x 10 steps (Bar or Dumbbell)

FRI 5/31/19 WOD – **NO 6:50pm CLASS TODAY**

THERE WILL BE NO 6:50PM CLASS TODAY!  ALL OTHER CLASSES WILL MEET AS USUAL.

Warm Up – 1 Min Bike – Walking Lunge – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups – 10 Abmat Sit Ups – 10 Squats – 10 Pull ups
1 Min Row – Crabwalk – Inchworm – 2 Wall Walks – 10 PVC Pass Thrus – 10 PVC Back Rack Shoulder Press – 5 SOTTS Presses – 2 Min Overhead Thoracic Extension – Bar Warm Up – 7 – 6 – 5 (add weight)

Strength WOD – Overhead Squat – 3-3-3-3-3-3-3 (Compare to 3/13/19)

WOD – 10 Min AMRAP
L3
5 Strict Handstand Pushups
5 Strict Pull ups
100m Run
Rounds + Reps

L2
5 Strict Raised Handstand Pushups
5 Strict Banded Pull ups
100m Run
Rounds + Reps

L1
5 Strict HOD Pushups
5 Ring Rows
100m Run
Rounds + Reps

THU 5/30/19 WOD

Warm Up – 200m Run – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – Movement Prep

WOD
8 Min AMRAP
5 Wall Ball Shots 20/14# L2-16/12# L1-14/10#
10 Abmat Sit ups
15 Double unders
Rounds + Reps

-Rest 2 Min-

8 Min AMRAP
10 Lunge Steps
8 Alt DB Snatch 50/35# L2-40/25# L1-30/15#
6 Toes to Bar – Lying T2B
Rounds + Reps

-Rest 2 Min-

8 Min AMRAP
10/8 Cal Row
5 Burpees
Rounds + Reps

WED 3/29/19 WOD

Warm Up – 2 Min Bike/Row – 10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups – PVC 10 Pass Thrus – 10 Around the World – 10 Back Presses – Trunk Twist – 5 Burpees – 3 Handstand Holds – Inchworm
Empty Bar – Push Jerk – 7 – 5 – 3 (Add weight)

Strength WOD – Push Jerk – 1-1-1-1-1-1-1 (Compare to 1/7/19)

WOD
Spring Nutrition Challenge – Re Test
L3
1 Mile Run For Time
L2
1200m Run For Time
L1
800m Run For Time

TUE 5/28/19 WOD

Warm Up – 200m Run – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – Empty Bar – C & J – 5 – 4 – 3

WOD
“Annie”
50 – 40 – 30 – 20 – 10
Double Unders / Running Singles / High Jump Singles
Abmat Sit ups
-Rest 5 Min-

“Grace”

30 Clean & Jerk 135/95# – 95/65# – 65/45#
For Total Time

MON 5/27/19 Memorial Day “Murph”

WE WILL ONLY HAVE A 9am CLASS ON MONDAY 5/27/19, ALL OTHER CLASSES WILL BE CANCELLED! 

AFTER THE WOD WE WILL HAVE BURGERS AND DOGS AND WHATEVER DISHES YOU BRING WITH YOU.  COME JOIN US AS WE HONOR THOSE WHO HAVE DIED IN EFFORTS TO PRESERVE THE FREEDOMS THAT WE OFTEN TAKE FOR GRANTED.

WOD – Murph

Rxd is with a 20/14# Vest
L3 is without a vest
1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run
For Time

L2
800m Run
50 Pull ups
100 Push ups
150 Squats
800m Run
For Time

L1
400m Run
25 Ring Rows
50 Push ups
75 Squats
400m run

You can also get a partner and treat this as a partner WOD.

SAT 5/25/19 – 9am Strength – Bench – 10am OPEN GYM

Warm Up
100m
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTS Presses
2 Rounds
-Then-
5 Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups

Bench – 30 sec banded chest stretch between sets –
1 x 10 Warm Up
1 x 8 Warm Up
1 x 8 Warm Up
3 x 5 Work to Heaviest
3 x 3 Work to Heaviest
3 x 2 Work to Heaviest

Dumbbell Bench
5 x 7 Work to Heaviest

As Strict as Possible Pull ups
5 x 7

Barbell Curls
4 x 6

FRI 5/24/19 WOD – NO 4:30pm or 6:50pm –

Warm Up – 1 Min Bike/Row – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push-ups – 10 Lying T2B – 10 Pull ups
3 Hang Power Snatches – 2 Hang Squat Snatches – 2 Rounds
Bar Warm Up – 1 Power Snatches – 1 OHS – 1 Squat Snatch – 3 Rounds

Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 3/20/19)

WOD – 12 min AMRAP
L3
10 DB Snatches 50/35#
25 Abmat Sit ups
Rounds + Reps

L2
10 DB Snatches 40/30#
25 Abmat Sit ups
Rounds + Reps

L1
10 DB Snatches 35/25#
25 Abmat Sit ups
Rounds + Reps

THU 5/23/19 WOD

Warm Up – 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – 5 Squats – 5 Strict T2B – 5 Push ups – 5 Strict Pull ups – 10 PVC Pass Thrus – 10 Around the World – 5 Back Presses – 5 Goblet Squats – 30 sec Front Squat Pride Squat – Bar Warm Up Front Squat – 8 – 7 – 6

Strength WOD – Front Squat – 5-5-5-5-5-5-5 (Compare to 3/5/19)

WOD – 10 Min – Every 40 seconds
All Levels
2 Front Squats @ 70% of 5RM
3 Burpees
**AMRAP if you can’t keep up**

WED 5/22/19 WOD

Warm Up – 200m Run – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – 2 Min Banded Calf Smash (each) –

WOD
L3
400m Run
20 Pull ups
30 HOD Push ups
40 Squats
2 Rounds
-Then-
200m Run
10 Pull ups
15 Push ups
20 Squats
2 Rounds
For Total Time

L2
300m Run
20 Banded Pull ups
30 HOD Push ups
40 Squats
2 Rounds
-Then-
200m Run
10 Banded Pull ups
15 Push ups
20 Squats
2 Rounds
For Total Time

L1
200m Run
15 Ring Rows
20 HOD Push ups
25 Squats
2 Rounds
-Then-
100m Run
10 Ring Rows
15 Push ups
20 Squats
2 Rounds
For Total Time