Saturday, February 16th WOD


WOD:  “Double Bubble”

6 rounds for time

-25 Double Unders

-10 Alternating DB power snatch 50/35

-25 Double Unders

-10 Pull ups

10 minute time cap. At minute 11:

41:00-45:00

AMRAP 4:

-Snatch 155/105 lbs

Power or squat. At minute 16:

46:00-50:00

AMCAP 4:

-Calories on the Rogue Echo Bike

Saturday, January 12th WOD


WOD: Team “Chad Wilkinson”

-1,000 Box step ups 20”

-Wear a ruck pack or weighted vest 45/35 lb

Rx = Teams of 2

Int = Teams of 3 (no vest)

Novice = Teams of 4 (no vest)

Rx+ = As an individual

Thursday, December 27th WOD


Classes at 5:30am and 12pm

OPEN GYM 9-10am and 4-7pm

Barbell Club 5:15pm

WOD:  For load

-1RM OHS

15 minutes to find a heavy 1R

Barbell conditioning:  5 sets, ascending weight

Minute 1:  3 Power snatches

Minute 2:  3 Overhead squats

Minute 3:  3 Snatches

Minute 4:  Rest and load

Set 1:  60%

Set 2:  65%

Set 3:  70%

Set 4:  75%

Set 5:  80%

Percent based on the lightest of the three lifts.

Monday, December 24th WOD


Classes at 5:30am and 9am ONLY

WOD:  6 rounds for time WITH A PARTNER

-10 Calorie Bike

-10 Deadlifts 245/155 lbs

-20 Wall balls 30/20 lbs

Split the work as desired.

Wednesday, December 19th WOD


WOD:  AHAP 15

Snatch

Athletes have 15 minutes to establish a 1RH Snatch.  Rx+ and Rx athletes = Squat snatch. Int and novice athletes = choice (power or squat).

WOD:  For Reps

AMRAP 3

-35 DU

-5 Snatch 115/80

Rest 3 minutes.  Power or squat snatch.

AMRAP 3

-35 DU

-5 Snatch 135/95

Rest 3 minutes

AMRAP 3

-35 DU

-5 Snatch 155/105

Int athletes:  Sub 25 DU

Sub 95/115/135 (male)

Sub 65/80/95 (female)

Power or squat Snatch.

Novice athletes:  Sub 50 Singles

Discuss weights with Coach

Power snatch or power snatch into OHS.

Rx+ athletes:  135/155/185 (male)

95/105/115 (female)

Friday, December 14th WOD


WOD:  For reps

Alternating Tabata (7 rounds)

-Bodyweight bench press

-15’ Rope climb

-Russian KBS 53/35 lbs

Perform as follows:

:20 Bench, :10 Rest

:20 Climb, :10 Rest

:20 Swings, :10 Rest

1:00 REST

Thursday, December 13th WOD


Mobility WOD 1.  T-spine series 2 sets, 12-15 reps/exercise

-Cat/cow

-Up/down dog

-Kneeling (with one extended) —twist elbow to elbow

-Kneeling —-elbow to opposite knee

-Bridge (modify with table top)

Mobility WOD 2.  Kettlebell series 2 sets, :30-:45/movement

-Seated halos

-Halos (in squat)

-One leg extended (reach)

-Pigeon to press and extend

-Twist (hold)

Post:  ROMWOD