Thanksgiving Day WOD – 9:15am


WOD:  Alternating on the minute for 15 minutes (5 sets each)

Minute 1:  3 Front squats

Minute 2:  6 Back squats

Minute 3:  Rest

60% of 1RM Front squat for both lifts.

WOD:  AMRAP 8

-Ab mat sit ups

On the minute (starting at 0:00) 25 Double Unders.  Sub 40 Singles.

Tuesday, October 30th WOD


WOD:  AMRAP 5

-10 Double unders, 1 Ring muscle up

-20 Double unders, 2 Ring muscle ups

-30 Double unders, 3 Ring muscle ups

Increase by 10 and 1 each round.  Int and beg athletes can scale with a pull and a push.

Rest 5 minutes.

WOD:  AMRAP 5

-Row 10 meters, 1 Box jump 30/24”

-Row 20 meters, 2 Box jumps

-Row 30 meters, 3 Box jumps

Increase by 10 and 1 each round.  Int and beg athletes can scale the height of the box.

Rest 5 minutes.

WOD:  For time

-10 Man makers 50/35-lbs (per arm)

Int and beg athletes can scale the weight.  

Man maker =

Plank – Push up – Row – Row – Jump to standing – Thruster

Monday, October 29th: Night of the Living Deadlift WOD


WOD:  For absolute and relative load

-Deadlift 3RM

Athletes will 12 minutes to perform three consecutive Deadlifts starting with and returning the barbell to the floor.  Athletes may make multiple attempts (workout begins with the bar empty). No straps. Traditional or sumo deadlift.

Friday, September 28th WOD


For time

6 rounds

-10 Back squats 135/95-lbs (from the rig)

-200m sprint

Int athletes

6 rounds

-7 Back squats 115/80-lbs

-200m sprint

-:30 Rest

Beg athletes

5 rounds

-6 Back squats 95/65-lbs (sub 75/45)

-200m sprint

-:30 Rest

Monday, September 10th WOD


Rx WOD

Complete for time

-8, 15’ Rope climbs

-30 Back squats at 225/135 (from the floor)

-40 Kipping Handstand push ups

 

Int

Complete for time

-6, 15’ Rope climbs sub 12 rope lowers

-20 Back squats 135/95 (from the floor or rig)

-30 Pike push ups

 

Beg

Complete for time

-10 Rope lowers

-20 Back squats (discuss with Coach)

-30 Pike push ups (sub regular push ups)

 

 

Rx+ WOD:  Complete for time

-10, 15’ Rope climbs

-40 Back squats at 225/135 (from the floor)

-50 Kipping Handstand push ups

Tuesday, August 28th WOD


AMRAP 8

-30 DU

-15 C2B Pull ups

-30 DU

-15 Toes to bar

 

Rx+ as written

Rx sub 10 C2B and 10 T2B is

Int sub 10 Pull ups and 10 Hanging knees, sub 60 Singles

Beg Discuss with Coach

Friday, August 17th WOD


WOD:  

Station 1:  For distance (3 attempts, no drops)

-Farmers carry 70/53-lbs per arm

 

Station 2:  For reps (1 attempt)

-ME Bike revolutions in 1 minute

 

Station 3:  For distance (3 attempts)

-ME Handstand walk

Sub max effort handstand hold (for time)

 

Station 4:  For reps (1 attempt)

-ME Single skips on the Zeus rope in 1 minute

Advanced athletes may consider ME triple unders (3 attempts, regular rope)

 

Station 5:  For height (multiple attempts)

-ME Box jump (Two-foot take off)

Int and beginner athletes may consider ME box jumps in 1 minute at a constant height