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Daily WODS 02/19/18 – 02/25/18

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Monday 02/19/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 18 Min AMRAP
80 Double Unders
40 Alt DB Snatch (50/35)
20 DB Front Rack Stationary Lunges (50/35)
10 Bar Muscle Ups

B. 3 Sets Not For Time
40 Calves Raise, 3 sec negative
12 Bulgarian Ring Row
40 sec Facing the Wall Handstand Hold

BootCamp (Noon Only)
11 Minutes AMRAP
16/12 Cals Row
8 Toes to Bar
8 Box Jumps Step Down

Rest 2 minutes

8 Minutes AMRAP
20 DB Lunges
12 SDLHP 75/55

Tuesday 02/20/18
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. Power Snatch 6×1 (1RM)

B. Complete 12 min 45”/15”
1st: Strict Pullups
2nd: Strict Handstand Pushups
3rd: Alt Pistols Squat

BootCamp (Noon Only)
A. Deadlifts
3-3-3-1-1-1, rest 90sec b/t sets
B. 5 Min AMRAP
Ascending Ladder by 2s
Hang Power Clean + Push Press 75/55

Wednesday 02/21/18
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. For Time
30 Deadlifts 135/95
25 Burpees Over Bar
Rest 2 min
25 Front Squats 135/95
20 Burpees Over Bar
20 Hang Power Clean 135/95
15 Burpees Over Bar

B. Rowing
3 Sets of 2:30 @85% effort with 2:30 rest

BootCamp (Noon Only)
A. EMOM x 10
1st – 4-8 HSPU
2nd – 8-12 Pull Ups
B. 4 Rounds every 2:00
7 Burpees
10 Cals Bike

Thursday 02/22/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 20 Min AMRAP (70%)
15 Cals Bike
100ft Farmers Carry
8 C2B/Pull Ups
10 Russian KBS 70/53

B. 4 Sets NOT For Time
45 sec front plank
30/30 side plank
100ft/side Plate Waiter Carry

BootCamp (Noon Only)
6 Rounds for Reps:
1 Min Max Double Unders
Rest 30 sec
30 Sec max DB Snatch 40/25
Rest 30 sec
30 Sec max Wall Balls
Rest 30 sec

Friday 02/23/18
Regular Classes WOD (5,6,7,8 and 9am, 3 and 4pm. We will run heats for the CF open 5-8pm. Join us for some Friday Night Lights fun!)
A. AMRAP in 20 minutes
5 Power Cleans (145/105 lb)
10 Toes-To-Bars
15 Wall Balls (20/14 lb, 10/9 ft)

B. 3 Sets Not For Time
20 Shoulders Flexion
35ft Crab Walk
15 Dble KB OH Sit Ups

BootCamp (Noon Only)
Team WOD

 

Daily WODs 02/12/18- 02/18/18

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Monday 02/12/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 5 Rounds For Time
20 Cals Row/Bike/Erg
20 Goblet Squats (Heavy)
20 Box Jumps
B. 3 Sets Not For Time
30 Calves Raise, 3 sec negative
10 Bulgarian Ring Row
30 sec Facing the Wall Handstand Hold

BootCamp (Noon Only)
3 Rounds of:
7 Min AMRAP
100Ft Heavy Farmers Carry
10 Dble KB Front Squat
10 Toes to Bar
10 Box Jumps Over
Rest 2 min

Tuesday 02/13/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 4 Min AMRAP
20 Double Unders
10 HR Push Ups
Rest 2 min
4 Min AMRAP
6 Toes to Bar
6 Ring Dips
Rest 2 min
4 Min AMRAP
6 C2B Pull Ups
6 HSPU
B. 3 Sets NOT for time
8/8 Assisted Pistols Squats
60 sec Superman Hold
12 BB Good Morning, 2 sec negative

BootCamp (Noon Only)
A. Deadlifts
5-5-3-3-3-3, rest 90sec b/t sets
B. 5 Min AMRAP
Ascending Ladder 2s
KBS and Burpees

Wednesday 02/14/18
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. Clean + Front Squat + Jerk 6 Sets of 3+3+3
B. 8 min AMRAP
10 Burpee Ball Slams
10 Cal Bike/Row

BootCamp (Noon Only)
5 Rounds For Time:
2 x (5 Pull Ups + 10 Push Ups + 15 Air Squats)
10 Cals Bike

Thursday 02/15/18
Regular Classes WOD 5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. EMOM x 20
1st – 6 Tough Deadlifts
2nd – 4 DB Push Press + 4 DB Thrusters
3rd – 1-2 Rope Climbs
4th – 40 sec shuttle run
B. 3 Sets NOT For Time
45 sec front plank
30/30 side plank
100ft/side Plate Waiter Carry

BootCamp (Noon Only)
5 Sets, each for time
200m row
12 Wall Balls
12 Plate GTO 45/25
Rest 90 sec b/t sets

Friday 02/16/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. CFNE – “Open Test”- AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups
B. 3 Sets Not For Time
15 Shoulders Flexion
35ft Crab Walk
12 Dble KB OH Sit Ups

BootCamp (Noon Only)
Team WOD.

Daily WODs 02/05/18 – 02/11/18

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Monday 02/05/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. For Time
Buy In: 35 Burpees Over KB
Then 4 Rounds of
15 KBS
15 V-Ups
15 Goblet Squats
Buy Out: 35 Burpees Over KB
(20 min time cap)
B. 3 Sets NOT for Time
150’ Bear Hug Sandbag Carry
45 sec Hollow Body Hold

BootCamp (Noon Only)
12 Min AMRAP
100 Double Unders
30 Burpees
30 Toes to Bar
AMRAP Double Unders in remaining time

Tuesday 02/06/18
Regular Classes WOD (5,6,7,8, and 9am and 3,4,5,6 and 7pm)
A. “Cindy”(Benchmark Nutrition Challenge)
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
B. 3 Sets NOT for time
6/6 Assisted Pistols Squats
45 sec Superman Hold
10 BB Good Morning, 2 sec negative

BootCamp (Noon Only)
A. Deadlifts
6-6-5-5-4-4, rest 90sec b/t sets
B. 5 Min AMRAP
Ascending Ladder OHS(95/65)/Pull Ups
3-3, 6-6, 9-9, etc…

Wednesday 02/07/18
Regular Classes WOD (5,6,7,8 and9am, 3,4,5,6 and 7pm)
A. “Crossfit Total” (Benchmark Nutrition Challenge)
Find 1 RM Deadlift
Find 1 RM Back Squat
Find 1 RM Strict Press
B. ROMWOD

BootCamp (Noon Only)
20 Min AMRAP (70% effort)
20/15 Cal Row
25ft Bear Crawl
5 HSPU
25ft Bear Crawl
5 sandbag Over Shoulders

Thursday 02/08/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. For Time (Benchmark Nutrition Challenge)
27-21-15-9 Reps of:
Power Snatch 75/55
Wall Balls 20/14
Cals Row
B. 3 Sets NOT For Time
16 Walking Lunges Steps w/ DB
12 Banded Pull Down from Hollow
15 GHD Hip Extension w/ 2 sec pause at the top

BootCamp (Noon Only)
For Time
30 KBS 70/53 (Tough but UB)
40 Cal Bike
30 KBS 70/53 (tough but UB)

Friday 02/09/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. “15.4” AMRAP in 8 minutes
3 Handstand Push-Ups
3 Cleans (185/125 lb)
6 Handstand Push-Ups
3 Cleans (185/125 lb)
9 Handstand Push-Ups
3 Cleans (185/125 lb)
12 Handstand Push-Ups
6 Cleans (185/125 lb)
15 Handstand Push-Ups
6 Cleans (185/125 lb)
18 Handstand Push-Ups
6 Cleans (185/125 lb)
21 Handstand Push-Ups
9 Cleans (185/125 lb)
Etc., following same pattern until time is up
B. 3 Sets NOT For Time
15 DB Reverse Fly
15 Axle Bar Biceps Curls
15 BB Skull Crushers
C. ROMWOD

BootCamp (Noon Only)
Team WOD, WOD TBD.

Daily WODS 01/29/18 – 02/04/18

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Monday 01/29/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 2 Sets
3 Min AMRAP @85% effort
1 min DB Thrusters (Moderate)
1 Min Step-Ups, Alt Legs
1 Min Bike/Row/Erg
Rest 2 min
Directly into 2 Sets
3 Min AMRAP @85% effort
90sec Double Unders
90sec Russian KB Swings (Moderate)
Rest 2 min

B. 2 Sets NOT for Time
200’ Bear Hug Slam Ball Carry
45 sec Hollow Body Hold
8 Toes to Bar (stay under tension at the bottom of the swing)

BootCamp (Noon Only)
5 Rounds For Time
16 Cals Row
12 HR Push Ups
8 Pull Ups
4 Thrusters (HEAVY)

Tuesday 01/30/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. “18.0”
21-15-9
DB Snatch 50/35
Burpees Over DB

B. 3 Sets NOT for Time
Max UB Ring Dips + 10-20 sec Support Hold on Rings, Rest 45 sec
18 Sorinex Hamstrings Curls

BootCamp (Noon Only)
A. Deadlifts
10-8-6-4-2, rest 90sec b/t sets
B. 5 Min AMRAP
Ascending Ladder Front Squats (95/65)/Burpees Over Bar
3-3, 6-6, 9-9, etc…

Wednesday 01/31/18
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. 7 Min AMRAP
5 Power Snatch (115/75)
10 Row/Bike Cals
Scale accordingly
Rest 5 Min
7 Min AMRAP
5 Power Clean (145/105)
5 Bar Muscle Ups

B. 3 Sets NOT For Time
12 Walking Lunges Steps w/ DB
8 Banded Pull Down from Hollow
10 GHD Hip Extension w/ 2 sec pause at the top

BootCamp (Noon Only)
EMOM x 20
1st – 45sec Bike tough
2nd – 8-12 Toes to Bar
3rd – 8 DB Power Clean (Moderate)
4th – 6-10 Kipping/Butterfly Pull Ups

Thursday 02/01/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Back Squat
5 Sets of 3 Reps + 1 x 10 Reps

B. Tabata This
Shuttle Sprint
Weighted Sit Ups
Ring Rows
Bike Cals

BootCamp (Noon Only)
6 Sets @High Effort
8/10 Cals Row
10 Wall Balls
10 KB Swings
10 Box Jumps
Rest 1 min b/t sets

Friday 02/02/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Open Repeat “13.3”
AMRAP in 12 minutes
150 Wall Balls (20/14 lb)
90 Double-Unders
30 Muscle-Ups
If time permits, after finishing the muscle-ups, start over from wall balls.

B. 3 Sets NOT For Time
12 DB Reverse Fly
12 Axle Bar Biceps Curls
12 BB Skull Crushers

BootCamp (Noon Only)
Team WOD.

 

Daily WODS 01/22/18 – 01/28/18

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Monday 01/22/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6, and 7pm)
A. E2MOM x 5 Sets
10 KBS 53/35
10 Toes to Bar
10 Cals Row/Bike
B. 2 Sets
3/3 KB Turkish Get Up
150’ Dble KB OH Walking
12 Dble KB DL

BootCamp (Noon Only)
12 Min AMRAP
5 Deadlifts (Tough)
10 HSPU
30 Double Unders

Tuesday 01/23/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. 6 Sets @high effort
3 Bar or Ring Muscle Ups
10 Alt DB Snatch
10 HR Push Ups
15 Box Jumps
Rest 1 min b/t sets
B. 3 Sets NOT for Time
Max UB Ring Dips + 10-20 sec Support Hold on Rings, Rest 45 sec
15 Sorinex Hamstrings Curls

BootCamp (Noon Only)
A. Split Jerk
Build up to a heavy rep
B. “Grace”
30 Clean and Jerks 135/95

Wednesday 01/24/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Front Squats
6 sets x 5 Reps
B. Banded Walk Series
Complete for 9 Min:
40sec on/20 sec off
Crab Walk
Speed skater
Cowboy

BootCamp (Noon Only)
18 Min AMRAP
300m Row
10 Pull Ups or Ring Rows
15 KBS 53/35
20 Alt DB Walking Lunges

Thursday 01/25/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Open Repeat “14.1”
10 Min AMRAP
30 Double Unders
15 Power Snatches 75/55
B. 3 Sets NOT for Time
5 Wall Climbs
12 Weighted Good Mornings
6 Sots Press

BootCamp (Noon Only)
3 Sets, Each For Time
12 Power Snatch
15 Cals Bike
Rest 3 Min

Friday 01/26/18
Regular Classes WOD (5,6,7,8, and 9am only). The gym will close at 10am to get ready to host our 2018 FrosFit Team Challenge Saturday the 27th.
A. 20 Min AMRAP (70% effort, very sustainable pace)
300m Row
5 Strict HSPU
5 Strict Pull Ups
25ft Walking Lunges
B. ROMWOD

No BootCamp.

Daily WODs 01/15/17 – 01/21/17

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Monday 01/15/17
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. For Time
50 Cals Bike/Row/Erg or 100 Double Unders
40 KBS 53/35
30 C2B/Pull Ups/Ring Row
20 HSPU
10 Ring Muscle Ups
20 HSPU
30 C2B/Pull Ups/Ring Row
40 KBS 53/35
100 Double Unders or 50 Cals Bike/Row/Erg
B. 2 Sets
2/2 KB Turkish Get Up
100’ Dble KB OH Walking
10 Dble KB DL

BootCamp (Noon Only)
EMOM x 21
1st – 6 Tough Deadlifts
2nd – 1-2 Rope Climbs
3rd – 50 sec Max Effort Dubz

Tuesday 01/16/17
Regular Classes WOD (5,6,7,8, and 9am and 3,4,5,6 and 7pm)
A. 5 Sets, each for time
16 Alt DB Snatch 50/35
200m Run
Rest 90 sec
B. 3 Sets NOT for Time
10 DB Bent Over Row, Tempo 31×1
12 Seated Banded Face Pull
30-50sec Active Hang From Pull Up Bar

BootCamp (Noon Only)
A. Push Press + Split Jerk
(1 + 2) x 5 Building sets. Rest 90 sec b/t sets. Ideally, you are going heavier than last week.
B. Every 90 sec x 4 Sets
8 Power Clean + Push Jerks (135/95)

Wednesday 01/17/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Power Clean
6 Sets of 1 Rep, Rest as needed b/t sets.
B. MetCon:
Complete For Fun
Death by WB Shots

BootCamp (Noon Only)
For Time
35 Goblet Squats (Tough)
15 Cals Bike/Row
25 Goblet Squats
25 Cals Bike/Row
15 Goblets Squats
35 Cals Bike/Row

Thursday 01/18/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6, and 7pm)
A. 14 Min AMRAP
8 Deadlifts (Tough)
12 Burpees Over Bar
48 Double Unders
B. 3 Sets NOT for Time
4 Wall Climbs
10 Weighted Good Mornings
5 Sots Press

BootCamp (Noon Only)
10 Min AMRAP
6 HSPU
6 Pull Ups
12 V-Ups

Friday 01/19/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. “13.4”
AMRAP in 7 minutes
3 C&J (135/95 lb)
3 Toes-to-Bars
6 -6
9-9
12-12
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.
B. 3 Sets Not For Time
15 GHD Sit Ups
50’ Slow and Controlled Reverse Bear Crawl
20 Plate Mason Twist
50’ Slow and Controlled Forward Bear Crawl

BootCamp (Noon Only)
Team WOD

Daily WODs 01/08/17 – 01/14/17

By: 0

Monday 01/08/17
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. For time:
27-21-15-9 row/bike calories
9-15-21-27 DB/KB Thrusters 35/25-35/26
*15 min cap.
B. 3 Sets NOT for Time
8 DB Bent Over Row, Tempo 31×1
10 Seated Banded Face Pull
20-40sec Active Hang From Pull Up Bar

BootCamp (Noon Only)
For Time:
Buy In: 25 Lateral Burpees Over Bar
Then 3 Rounds of:
15 Power Snatch 75/55
10 Pull Ups
Buy Out: 25 Lateral Burpees Over Bar

Tuesday 01/09/17
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. 4 Rounds:
10 Toes to Bar
15 Burpees
50 Double Unders
B. 3 Sets NOT for Time
10/10 DB Bulgarian Split Squats
40 sec Hollow Hold
40 sec Superman Hold
10/10 DB Crossover Step Ups

BootCamp (Noon Only)
A. Push Press + Split Jerk
(1 + 2) x 5 Building sets. Rest 90 sec b/t sets. Ideally, you are going heavier than last week.
B. Every 90 sec x 4 Sets
6 Power Clean + Push Jerks (135/95)

Wednesday 01/10/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. Hang Snatch
Work up to a heavy 2 reps within 6 sets. Rest as needed b/t sets.
B. 10 Min AMRAP
10 Power Clean 135/95
10 C2B Pull Ups

BootCamp (Noon Only)
A. “Fran”
21-15-9
Thrusters 95/65
Pull Ups
Rest 5 Min
B. “Annie”
50-40-30-20-10 Reps of
Dubz
ABMat Sit Ups

Thursday 01/11/17
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Split Jerk (From Rack)
6 Sets x 2 Reps. Rest as needed b/t sets.
B. MetCon
Complete 12 min 40”/20”
1st: Weighted Lunges
2nd: Muscle Ups/ Pullups
3rd: Handstand Pushups

BootCamp (Noon Only)
E3MOM x 5
10 Cals Bike
10 HR Push Ups
200m Run

Friday 01/12/17
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Open WOD “17.1”
10 Alt DB Snatch (50/35)
15 Burpees Box Jump Over
20 Alt DB Snatch
15 BBJO
30 Alt DB Snatch
15 BBJO
40 Alt DB Snatch
15 BBJO
50 Alt DB Snatch
15 BBJO
(20 Min Time Cap)
B. 3 Sets Not For Time
40 sec KB Farmers Carry Hold
40 sec KB Farmers Carry
Rest 40 sec

BootCamp (Noon Only)
Team WOD.

Daily WODS 01/01/18- 01/07/18

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Monday 01/01/18
Gym is closed. Happy New Year!

Tuesday 01/02/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. 20 min @high effort
40 sec Max Effort T2B, Rest 20 sec
40 sec Max Effort Box Jumps, Rest 20 sec
40 sec Max Effort HR Push ups, rest 20 sec
40 sec Max Effort Cals Row, rest 20 sec
B. Complete for 9 min, 30 sec on, 30 sec off
Banded Walk Series

BootCamp (Noon Only)
A. Push Press + Split Jerk
(1 + 2) x 5 Building sets. Rest 90 sec b/t sets.
B. EMOM x 10
2 Clean and Jerk @weight focusing more of form and speed

Wednesday 01/03/18
Regular Classes WOD (5,6,7,8, and 9am and 3,4,5,6 and 7pm)
A. EMOM x 24
1st – 40 sec @85% effort Bike
2nd – 4-6 Strict Weighted Pull Ups
3rd – 5 Squat Clean (tough)
4th – 4-6 Strict HSPU
B. 2 Sets NOT for Time
8/8 DB Bulgarian Split Squats
30 sec Hollow Hold
30 sec Superman Hold
8/8 DB Crossover Step Ups

BootCamp (Noon Only)
12 Min AMRAP
12 KBS 53/35
12 Ring Rows
12 Goblet Squats 53/35

Thursday 01/04/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Drop Snatch (Warm Up)
3 x 5 reps
B. Snatch
5 x 2 reps
Rest as needed b/t sets
C. MetCon: Complete 2 Rounds
5 min AMRAP
8 Deadlifts (155/115)
8 Burpees Over Bar
Rest 2 min b/t rounds

BootCamp (Noon Only)
5 Sets, each for time
5 Deadlifts (Tough)
10 Burpees Over Bar
15 Cals Bike/Row
Rest 90 sec

Friday 01/05/18
Regular Classes WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. 7 Min AMRAP (Open WOD 16.3)
10 Power Snatch 75/55
3 Bar Muscle Ups
B. 3 Sets
10-15 UB Wall Balls 30/20, rest 20-40 sec
10-15 UB KBS 70/53, rest 20-40 sec

BootCamp (Noon Only)
Team WOD!

Daily WODs 12/25/17 – 12/31/17

By: 0

Monday 12/25/17
Gym is closed. Merry Christmas everyone!

Tuesday 12/26/17
Open Gym 6-10am and 3-7pm
A. 6 Rounds
12 KBS
9 HR Push Ups
6 Goblet Squats (Heavy)
Rest 1 min
B. Rowing
5 Sets of 1 min Row for Cals, rest 30 sec.

Wednesday 12/27/17
Open Gym 6-10am and 3-7pm
A.  10 Min AMRAP
20 Wall Balls #30/20
10 Strict Pull Ups
B. ROMWOD

Thursday 12/28/17
Open Gym 6-10am and 3-7pm
A. 15 Min AMRAP
5 HSPU
10 Toes to Bar
15 Box Jumps
200m Run
B. 3 Sets NOT for time
12 Stall Bars Strict Leg Raises
12 ABWheel Roll Out
30 sec Hollow Hold
30 sec Superman Hold

Friday 12/29/17
Open Gym 6-10am and 3-7pm
A. 9 Min AMRAP
10 Alt DB Snatch 50/35
5 Burpees
B. EMOM x 8
1st – 50 Dubz or 40 sec Dubz work
2nd – 10 GHD Hip Extension

Saturday 12/30/17 and Sunday 12/31/17
Gym is closed.

Daily WODs 12/18/17 – 12/24/17

By: 0

Monday 12/18/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 4 Rounds For time
200m Run
30 Stationary Walking Lunges w/ slam Balls
15 Slam Balls
15 Lateral Burpees Over Slam Ball
B. 3 Sets NOT for time
12 Sorinex Glute Ham Raise with 3 sec negative
8/8 DB Bulgarian Split Squat
8/8 Seated SA DB Strict Press

BootCamp (Noon Only)
20 Min AMRAP
20/16 Cal Row
20 Wall Balls 20/14
20 Box Jumps 24/20″

Tuesday 12/19/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. 5 Sets, each for time
20/16 Cals Row
15 KB Swings (70/53)
10 Box Jump Over
Rest 2 min
(Partners if needed)
B. 3 Sets NOT for Time
30 sec KB Hold Wall Sit
6/6 Single Leg Hop
12 KB Deficit DL

BootCamp (Noon Only)
A. 15 Min to build to a heavy C&J
B. 6 Min AMRAP
5 Power Clean @90% of A
5 Pull Ups/Ring Rows

Wednesday 12/20/17
Regular Classes WOD (5,6,7,8 and 9am and 3,4,5,6 and 7pm)
A. 24 Min @high effort
30 sec T2B, 30 sec rest
30 sec Dips, 30 sec rest
30 sec DL @BW, 30 sec rest
30 sec HSPU, 30 sec rest
B. 2 Sets NOT for time
Accumulate 45 sec Hollow Body Hold
30/30 Side Plank
6 Reverse Plank (Knee Bend, https://youtu.be/RA60aua6Jbo)

BootCamp (Noon Only)
EMOM x 18
1st – 40 sec ME Dubz or 50 Dubz (Whatever comes 1st)
2nd – 12 V-Ups
3rd – 6 Deficit Deadlifts (Tough, 2-4″ Deficit)

Thursday 12/21/17
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Back Squat
6 x 5 Reps, rest as needed
B. Tabata This, 1 min rest b/t stations.
Shuttle Sprint
Superman Hold
Wall Sit
Ring Rows

BootCamp (Noon Only)
12 Min AMRAP
10 HEAVY Goblet Squats
10 HEAVY Alt DB Snatch
10 Deep Angle Ring Rows

Friday 12/22/17. No 5,6 and 7pm tonight. Instead, Christmas Social at Tap Traders Brewery @5pm. 
Regular Classes WOD (5,6,7,8 and 9am, 3,4pm only.)
A. 12 Days of Xmas
1. 100m Run
2.Ring Mu/Bar MU
3.KB Thrusters
4. Burpees Box Jump Overs
5. HSPU
6. C2B Pull Ups
7. KB Swings
8. Alt DB Snatch
9. V-Ups
10. DB Lunges
11. Ring Dips
12. DB Burpees DL

B. ROMWOD

BootCamp (Noon Only)
12 Days of Christmas, Bootcamp style!