Category Archives: WOD

WED 12/11/19 WOD

Warm Up – Front Skip – Back Skip – Side Skip – Side Lunge/Walk Lunge – 10 Squats – 10 Pull ups – 5 Down/Up Dogs – 5 Super Slow Push ups – 10 Pull ups – Bear Crawl – Broad Jump – PVC – 10 Pass Thrus – 10 ATW – 10 Back Presses – Shoulder Stretch – Movement Prep –

WOD (Compare to 12/11/18)
10 Min AMRAP
10 Kettle bell Swings 70/55# L2-55/45# L1-35/20#
10 Lying Toes to Bar
10 Walking Lunge Steps
Rounds + Reps
-Rest 2 Min-
10 Min AMRAP
10 Broad Jumps (Jump Turn)
10 Push Ups
10 Thrusters 75/55# L2-65/45# L1-45/25#
Rounds + Reps

TUE 12/10/19 WOD

Warm Up – 200m Run – Side Lunge – Goose Step – 10 Squats – 5 Down Dogs – Arm Circles – Trunk Twist – 10 Push ups – Inchworm – Bear Crawl – 10 Sit ups – 10 Pull ups – 3 way forearm stretch (30 sec each) – 15 sec bridge rest 10 sec 15 sec bridge – Bar Warm Up – 1 Clear the Knee – 1 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (2 Rounds)

Strength WOD – Clean Progression – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Clean – 1 Sqt Clean – 7 Rounds

WOD
L3
15 Power Cleans 135/95#
30 Double-unders
3 Rounds for Time

L2
15 Power Cleans 95/65#
30 Running Singles
3 Rounds for Time

L1
15 Power Cleans 65/45#
30 High Jump Singles
3 Rounds for Time

MON 12/9/19 WOD

Warm Up – 1 Min Bike – Tip Toe / Heel Walk – Walking Lunge/Side Lunge – Hip Circles – Trunk Twist – Arm Circles – 5 Pause Squats – 5 Pause Pushups – 10 Hollow Rocks – 5 Strict Pullups – 30 sec Plank – 5 Down/Up Dogs – 30 sec Hangs – 1 Min Bike – Movement Prep –

WOD
L3
9 Min AMRAP
9 Squats
8 Abmat Sit ups
7 HOD Pushups
Rounds + Reps
– Rest 2 Min-
9 Min AMRAP
9 Handstands
8 Deadlifts 115/80#
7 Alt. Jumping Lunges
Rounds + Reps
-Rest 2 Min-
9 Min AMRAP
9 Wall Ball Shots 20/14#
8 Power Cleans 115/80#
7 OTB Burpees
Rounds + Reps
Total Reps

L2
9 Min AMRAP
9 Squats
8 Abmat Sit ups
7 HOD Pushups
Rounds + Reps
– Rest 2 Min-
9 Min AMRAP
9 Handstands
8 Deadlifts 85/55#
7 Alt. Jumping Lunges
Rounds + Reps
-Rest 2 Min-
9 Min AMRAP
9 Wall Ball Shots 16/12#
8 Power Cleans 85/55#
7 OTB Burpees
Rounds + Reps
Total Reps

L1
9 Min AMRAP
9 Squats
8 Abmat Sit ups
7 HOD Pushups
Rounds + Reps
– Rest 2 Min-
9 Min AMRAP
9 Wall Step ups
8 Deadlifts 55/35#
7 Lunge Steps
Rounds + Reps
-Rest 2 Min-
9 Min AMRAP
9 Wall Ball Shots 14/10#
8 Power Cleans 55/35#
7 OTB Burpees
Rounds + Reps
Total Reps

SAT 12/7/19 – 8:30am – 10:00am – Partner WOD / OPEN GYM –

WOD
L3
200 Double unders
21 Squat Snatches 135/95#
100 Double unders
15 Squat Snatches
50 Double unders
9 Squat Snatches
For Time

L2
200 Running Singles
21 Squat Snatches 95/65#
100 Running Singles
15 Squat Snatches
50 Running Singles
9 Squat Snatches
For Time

L1
200 High Jump Singles
21 Power Snatches 65/45#
100 High Jump Singles
15 Power Snatches
50 High Jump Singles
9 Power Snatches
For Time

FRI 12/6/19 WOD

Warm Up
3 Laps – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm
Movement Prep – 5 Reps of each rep – 3 Rounds

WOD – Compare to 12/6/18
“Fight Gone Bad” 
L3
1 Min Max Wall-ball shots, 20/14#
1 Min Max Sumo deadlift high-pull 75/55#
1 Min Max Box jump, 20/16”
1 Min Max Push press, 75/55#
1 Min Max Cal Row
-Rest 1 Min-
3 Rounds for Total Reps

L2
1 Min Max Wall-ball shots 16/12#
1 Min Max Sumo deadlift high-pull 55/35#
1 Min Max Box jump, 16/12”
1 Min Max Push press, 55/35#
1 Min Max Cal Row
-Rest 1 Min-
3 Rounds for Total Reps

L1
1 Min Max Wall-ball shots 14/10#
1 Min Max Sumo deadlift high-pull 45/25#
1 Min Max Box jump, 16/12”
1 Min Max Push press, 45/25
1 Min Max Cal Row
-Rest 1 Min-
3 Rounds for Total Reps

THU 12/5/19 WOD

Warm Up – 200m Run – 30 sec Pride Squat – 10 Squats – 10 Sit ups – 10 Push-ups – 10 Pull ups – 30 sec Handstand Hold – 5 Burpees – Inchworm – 30 sec Jumping Jacks – 10 Pass Thrus – 10 ATW – 10 Back Presses – Trunk Twist – Shoulder Stretch –
Empty Bar – Shoulder Press – 9-8-7 (Add weight)

Strength WOD – Shoulder Press 7-7-7-7-7 (Compare to 9/5/19)

WOD 12 Min AMRAP
L3
25 Wall Ball Shots 20/14#
20 Russian KB Swings 55/35#
10 Burpees
Rounds + Reps

L2
25 Wall Ball Shots 16/12#
20 Russian KB Swings 45/25#
10 Burpees
Rounds + Reps

L1
25 Wall Ball Shots 14/10#
20 Russian KB Swings 35/14#
10 Burpees
Rounds + Reps

WED 12/4/19 WOD

Warm Up – 100m 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 – 10 Shoulder Stretch – Movement Prep – 5 Reps of each – 2 Rounds

WOD
L3
20 Clean & Jerks 135/95#
-Rest 2 Min-
30 HOD Push ups
30 Ring Dips
-Rest 2 Min-
200 Double unders
-Rest 2 Min-
40/32 Cal Bike
For Total Time

L2
20 Clean & Jerks 115/80#
-Rest 2 Min-
30 HOD Push ups
30 Modified Ring Dips
-Rest 2 Min-
200 Running Singles unders
-Rest 2 Min-
32/22 Cal Bike
For Total Time

L1
20 Clean & Jerks 85/55#
-Rest 2 Min-
30 HOD Push ups
30 Box Dips
-Rest 2 Min-
200 High Jump Singles
-Rest 2 Min-
22/15 Cal Bike
For Total Time

TUE 12/3/19 WOD

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 – 9-8-7 (add weight)

Strength WOD – Overhead Squats – 7-7-7-7-7 – (Compare to 9/17/19)

WOD
L3
20 Kettlebell Swings 55/35#
10 Box Jumps 30/24”
3 Rounds for Time

L2
20 Kettlebell Swings 45/25#
10 Box Jumps 24/20”
3 Rounds for Time

L1
20 Kettlebell Swings 35/15#
10 Box Jumps 20/16”
3 Rounds for Time

MON 12/2/19 WOD

Warm Up – 1 Min Bike/Row – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
1 SN to knee – 1 SN to Hip – 1 SN Pwr Pull – 1 Pwr Snatch – 1 Sqt Snatch – 2 Rounds
Bar Work – 3 Power Snatches- 2 Squat Snatches – Warm Up

Strength WOD – Snatch – 3 Power / 2 Squat – 7 Rounds (9/13/19)

WOD
L3
3 Complexes of 1 Snatch + 1 Hang Snatch 155/105#
30 Double unders
4 Rounds for Time
**You may not drop the bar on each complex until complete**

L2
3 Complexes of 1 Snatch + 1 Hang Snatch 115/80#
30 Running Single unders
4 Rounds for Time
**You may not drop the bar on each complex until complete**

L1
3 Complexes of 1 Snatch + 1 Hang Snatch 75/50#
30 High Jump Single unders
4 Rounds for Time
**You may not drop the bar on each complex until complete**

FRI 11/29/19 WOD – We will only have a 9am Class Today!!! –

Warm Up – 200m Run – 10 PVC Pass Thrus – 10 Around the World – 10 Back Presses – 10 Good Mornings – 5 Down Dogs – 5 Up Dogs – 5 Inchworms – 10 Side Lunges – 10 Up/Over Lunge – 10 Push ups – 10 Lying T2B – 10 Pull ups – 10 Squats – 10 Banded Lying Leg Raises – 10 X Band Side Steps (each way) – Bar Warm Up 10-9-8

Strength WOD – Deadlift – 7-7-7-7-7 (Compare to 8/16/19)

WOD – 9 Min AMRAP
L3
9 GHD Sit ups
9 Power Cleans 95/65#
9 Deadlifts
Rounds + Reps

L2
9 Straight Leg Sit ups
9 Power Cleans 75/55#
9 Deadlifts
Rounds + Reps

L1
9 Abmat Sit ups
9 Power Cleans 55/35#
9 Deadlifts
Rounds + Reps