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Daily WOD: 08/13/18 – 08/19/18

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Monday 08/13/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
EMOM x 12
1st – 5-8 Reps of Strict Pull
2nd – 5-8 Reps of Strict Push
3rd – 12 Sorinex Glute Ham
*Gymnastic skills are meant as practice in a challenging version or scaled version for 5-8 reps. Can pull or push in any plane

B. MetCon
4 Rounds For Time
10 C2B Pull Ups
15 HR Push Ups
20 Dual KB Front Rack Lunges (53/35)
* Lunges done in place, 20 reps total (10/10)
13 Min Time Cap

BootCamp (Noon Class, 45min Long)
A. Warm UP

B. 5 Sets
4 Strict KB Presses (31×1)
3 Strict Chin UPs
B. 4 Rounds
12/10 Cals Bike
10 Box Jump
4/4 Single Arm KB Strict Press (35/26)

Tuesday 08/14/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
Rowing Intervals, 5 Rounds
1 Min Row/ 1 Min Rest
Row @500m Pace (~80%)
Walking or Biking Recovery

B. MetCon
For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Burpees
10 Slam Balls (30/20)

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. Sumo Deadifts
3-2-1-3-2-1, E2MOM

C. 12 Min AMRAP
200m Row
15 Wall Balls
15 Up-Down (Burpees w/ no push ups)

Wednesday 08/15/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. MetCon
30 Min AMRAP
1 Lap Around the Buiding
20 Sit-Ups
30 DB Push Press (35/25)
40 Air Squats
50 Double Unders

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. 6 Min AMRAP
100m Run
5/5 Single Arm DB Hang Snatch (50/35)
12 Sit Ups
rest 2 min
6 Min AMRAP
12 Sit Ups
5/5 SA DB Hang Snatch
100m Run

Thursday 08/16/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
10:00 Running Clock
Build to Heavy 2 Power Snatch
Rest 2 min
10:00 Running Clock
Build to 2 Power Clean and Jerk

B. MetCon
For Time
“Gracibel”
15 Clean and Jerks (135/95)
15 Snatches (135/95)
8 Min Time Cap

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. For Time
30 Deadlifts (115/75)
30/20 Cals Bike
30 Push Ups
30/20 Cals Bike
30 Deadlifts

Friday 08/17/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
Front Squat
6-6-4-4-2-2
*Sets should all be heavy. Each “second” set should be heavier than set prior of same number

B. MetCon
12 Min AMRAP
12 Wall Balls
12 American KBS (70/53)
250/200m Row

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. Team WOD
(Front Squats, Rowing…)

Daily WOD: 08/06/18 – 08/12/18

By: 0

Monday 08/06/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
Snatch Complex
In 12 Minutes, build to a Mod-Heavy Snatch DL + Hang Squat Snatch + Below the Knee Squat Snatch (Bar does not go to ground)

B. MetCon
Every 3:00 x 6 Rounds
Run 400m
3 Power Snatch (115/75)
3 Squat Snatch (115/75)

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. Front Squats
3 x 10 Reps @ 1.1.1.1 tempo, rest 2 min b/t sets
C. 15 Min AMRAP
400m Run
30 Wall Balls
20 Sit Ups

Tuesday 08/07/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Strength/Skill
Gymnastics
4 Sets, NFT
10-15 Ring Push Ups or Push Ups
1:00 FLR or Plank
Rest 30 sec b/t sets

B. MetCon
For Time
3:00 Max Cals Row
Directly into
5 Rounds of
7 DB Burpees (50/35)
10 Box Jumps (24/20”)
Directly into
3:00 Max Cals Row

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. Sumo Deadlifts
6 Sets of 3 Reps, Building to heavy 3 reps.
C. 6 Min AMRAP
8 Box Jump Overs (24/20)
8/6 Cals Bike
8 Alt DB Snatch (50/35)

Wednesday 08/08/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Hero Workout
“Daniel”
For Time
50 Pull Ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull Ups
“Daniel” is a CrossFit Hero WOD named after Army Sgt 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq on Thursday June 8th 2006.

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. EMOM x 10
1st – 5 Strict Press (3.1.x.1)
2nd – 3 Strict Wide Grip Pull Ups
C. 4 Rounds For Time
200m Row
16 Alt Lunges
8 DB Strict Press (50/35)

Thursday 08/09/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Triple AMRAP x 5
5 Min AMRAP
12 Cals Bike
15 AbMat Sit Ups
1min rest

5 min AMRAP
12 Cals Row
15 Up-Downs
1min rest

5 Min AMRAP
12 Russian KB Swings (70/53)
50’ SA Farmers Carry (25’/25’)
1min Rest

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. For Time
30-20-10 Reps of
Deadlifts (135/95)
Bar Facing Burpees
Optional Cash out
Banded Walk Series

Friday 08/10/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. For Time
1 Round
100 Double Unders
16 Deadlifts (155/105)
16 Hang Power Cleans
16 Push Jerks

2 Rounds
50 Double Unders
8 Deadlifts (155/105)
8 Hang Power Cleans
8 Push Jerks

4 Rounds
25 Double Unders
4 Deadlifts (155/105)
4 Hang power Cleans
4 Push Jerks

BootCamp (Noon Class, 45min Long)
A. Warm Up

B. Team WOD. Team of 2
8 Rounds For Time. Partners alt movements.
100′ KB Farmers Carry
30 sec superman hold
100′ Sled Drag
30 sec Hollow Body Hold

 

Daily WOD: 07/30/18 – 08/05/18

By: 0

Monday 07/30/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Movements Prep – Front Squats, Thrusters and Pull Ups

B. 20 Min to find 3 RM Front Squats

C. “Fran”
21-15-9 Reps of:
Thrusters #95/65
Pull Ups

Noon Class (45Min Long)
A. Warm Up

B. Strict Press
5 Sets for quality
5 Strict Press (2121)
:60 Plank on Elbows
rest 60sec b/t sets

C. 10 Min AMRAP
12/8 Cals Bike
10 Strict Press 45/35
200m Run

Tuesday 07/31/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Movements Prep – Push Press, Split Jerk and Wall Balls

B. Find 1 RM in 12 min of the Complex:
1 Push Press + 1 Split Jerk

C. 4 Rounds For Time
20 Box Jumps 24/20″
20 Wall Balls
400m Run
(24 Min Time Cap)

Noon Class (45Min Long)
A. Warm Up

B. Sumo Deadlifts
6 Sets of 3 Reps, Building to heavy 3 reps.

C. 3 Rounds For time
350m Row
15 KB Deadlifts 70/53
9 Burpees

Wednesday 08/01/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Movements Prep – Power Snatch and DB Snatch

B. 15 Min to find 1 RM Power Snatch

C. 12 Min AMRAP
12/10 Cals Bike
10 Alt DB Snatch #50/35
8 Up Downs (Top End Burpees)

Noon Class (45Min Long)
A. Warm Up

B. EMOM x 21
1st – 12 Ring Rows
2nd – 15 Push Ups
3rd – 18 Lunges

Thursday 08/02/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Movements Prep – Pull Ups and HSPU

B. Superset, 3 Sets for Quality
3-5 Strict Pull Ups (Weighted If Possible), Rest 1 Min
3-5 Strict HSPU (Deficit If Possible), Rest 2 Min

C. For Time
2k Row

Noon Class (45Min Long)
A. Warm Up

B. For Time
3-6-9-12-15-18-21 Reps of:
Wall Balls 20/14
KBS (53/35)

Friday 08/03/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Movements Prep – Power Cleans, Double Unders and Toes to Bar

B. 15Min to Find 1 RM Power Clean

C. With a 10Min Clock, Complete:
10-8-6-4-2 Power Cleans @60-65% of A
35-35-35-35-35 Double Unders
AMRAP in Remaining Time of Toes to Bar
(Score is number of Toes to Bar)

Noon Class (45Min Long)
A. Warm Up

B. Team WOD
Buy In: 30 Sandbag Over Shoulders
Then
150/110 Cals Bike
150/130 Cals Row
then
30 Sandbag Over Shoulders

Daily WODs: 07/23/18-07/30/18

By: 0

Monday 07/23/18
Regular Classes WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s prep
Review Dubz, Snatch/OHS

B. Every 2Min X 4 Sets
50 Double Unders (50 sec max effort)
3 Snatches (Heavy as Possible) 185/135+

C. Every 3Min X 4 Sets
5 Overhead Squats (from ground and Heavy as possible)
immediately into;
8 DB Bent Over Rows on each arm (Heavy as possible)

Noon Class (45min Long)
A. Warm Up

B. EMOM x 5
3 Heavy Double Russian KB Swings

C. 2 Rounds For Time
21-15-9
Cals Row
Russian KB Swings (53/35)

Tuesday 07/24/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep
Review Power Cleans, Pull Ups

B. EMOM x 10
3 TnG Power Cleans 225/155
10 AbMat Sit Ups (Advanced: GHD Sit Ups)

C. 3 SETS
1min max Push Ups
1min max kipping pull-ups
1min max Russian Twists with 25/10lbs plate
Rest 1min

Noon Class (45min Long)
A. Warm Up

B. Press
7 Min to find 1 RM Push Press
7 Min to find 1 RM Split Jerk

C. 9 Min AMRAP
10/8 Cals Bike
8 Alt DB Snatch 50/35
6 Up-Down (No push Up)

Wednesday 07/25/18
Regular Class WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep
Review Lunges, SL DL, Goblet Squats

B. Every 5 min x 3 Sets
10 Alternating Back Rack Lunges (Building sets)
immediately into;
20 Cal Assault Bike Sprint Rest 3min.

C. 4 Sets
10 Single Leg Deadlifts on ea. leg immediately into
20 Goblet Squats (as heavy as possible)
Rest 2min.

D. Finisher (Extra)
ARM CIRCUIT – 3 ROUNDS
40sec. of DB Skull Crushers 20sec. Rest
40sec. of Gun Walks 20sec. Rest
40sec. of Tricep Pull-downs 20sec. Rest

Noon Class (45min Long)
A. Warm Up

B. For Time
1/2 “Daniel”
25 Pull Ups
200m Run
12 Thrusters 95/65
400m Run
12 Thrusters 95/65
200m Run
25 Pull Ups

Thursday 07/26/18
Regular Class WOD (5,6,7,8 and 9am ,3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep
Review Push/Split Jerk

B. Every 4:00min  x 4 SETS
6-8 Push/Split Jerks (as heavy as possible, form allowing it)
immediately into;
90sec. of “Tabata” Row
(20sec. on x 10sec off)
Go as HARD as you can!

C. FOR TIME
150 Russian KB Swings 70/53
*Starting with and EMOM complete 3 Burpees

Noon Class (45min Long)
A. Warm Up

B. For Time
35/25 Cals Row
then 3 Rounds of
10 DB Push Press 40/30
15 Box Jump Over 24/20″
then
35/25 Cals Bike

Friday 07/27/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep
Review DB Snatch, T2B, Squat Clean

B. Every 4 min x 3 Sets
Row 20/15 Cals
10 Alt DB Snatches 70/50 (Advanced 80/60)
20 Toes to Bar
*The only rest you get is the rest you earn

C. “Death by Squat Clean” 155/105
1 Rep the first minute
2 Reps the second minute 3 Reps the third minute … And so on until you fail.

Noon Class (45min Long)
A. Warm Up

B. Team WOD.
Team of 3. 2 persons working at a time, 1 resting.
150 Wall Balls 20/15
150 Deadlifts 155/105
6 Rope Climbs
300 Double Unders

 

Daily WODS: 07/16/18 – 07/22/18

By: 0

Monday 07/16/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s prep
Review Deadlifts, Pull Ups

B. EMOM x 10Min
3 Deadlifts (60% of your max)
6 Kipping Pull-Ups (10 if you are advanced)

C. 10min. of MAX Cals on the Assault Bike, Row, or Ski. (Pick 1)

D. Bonus (If time allows)
2 SETS
10-12 reps of Barbell Bicep Curls
10-12 reps of DB Tricep Skull Crushers
(Something challenging)

Noon Class (45min long)
A. Warm Up

B. Start a set every 4 Min x 4 Sets
250/200m Row
12 Power Snatch (75/55)
100m Run

Tuesday 07/17/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep
Review Thrusters, T2B

B. 5 Rounds for Reps
1min. of Thrusters 95/65
1min. of Toes-To-Bar
1min. Rest

C. Every 3 min x 4 Sets
5 DB bent over row (each arm)
50 double unders
20 heavy Russian KB swings

Noon Class (45min long)
A. Push Press +Push Jerk + Split Jerk
3+2+1 x 5 Building sets, E3MOM (Heavier than last week)

B. 3 Sets
15/12 Cals Bike All Out
20 Wall Balls (unbroken)
Rest 1min

Wednesday 07/18/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep
Review Front Squats, GHD Sit Ups

B. Every 3 min x 5 sets
20/15 Cal Bike
3 Front Squats 80+% effort for all sets (try and climb to a 3RM)

C. 7 Rounds For Time
10 Push-Ups (Advanced: Ring push-ups)
10 AbMat Sit Ups (Advanced: GHD Sit-Ups)

Noon Class (45min long)
A. Warm Up

B. Deadlifts
10min to build up to a heavy 5reps (within 4-5 sets)

C. 8 Min AMRAP
5 Deadlifts @85% of A
1 Rope Climb

Thursday July 07/19/18
Regular Class WOD (5,6,7,8, and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep
Review Strict Press, Push Jerks, Rope climb

B. EMOM x 15
1st – 1 Legless Rope Climb (from the floor, sitting) “L-Sit” if possible
2nd – 3 Jerks (from the ground) *Heavy as possible
3rd – Rest

C. EMOM x 8
Odd: 7 BB Strict Press (as heavy as possible)
Even: 5 Weighted Chin-Ups (if you can’t do weighted, strict is fine)
*Remember Chin-Ups is underhand grip

Noon Class (45min long)
A. Warm Up

B. 12Min AMRAP
50 Double Unders
12 Alt DB Walking Lunges (Front Rack, 50/35)
12 DB Thrusters (50/35)

Friday 07/20/18
Regular Class WOD (5,6,7,8 and 9am) No Afternoon classes as we will host our fundraiser for Coach Trish!
A. Warm Up
Coach’s Prep
Review Deadlifts, Rowing

B. EMOM X 4
12/9 Cal Row
immediately into;

EMOM X 4
5 Deadlifts 315/205+ immediately into;

EMOM X 4
12/9 Cal Row
immediately into;

EMOM X 4
5 Deadlifts 315/205+
*Try and pick something heavy but doable.
NO SINGLES. Unbroken sets only. The row is purposely on the easier side

C. 6 MINUTE AMRAP
6 Sandbag Over Shoulders/ Slam Ball Over Shoulders
100m Run

Noon Class (45min Long)
A. Warm Up

B. Team WOD
Partners alt rounds. 20 Rounds for time
5 Pull Ups
10 Push Ups
15 Sit Ups

 

 

Daily WODS: 07/09/18 – 07/15/18

By: 0

Monday 07/09/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s prep – Review Snatch, Push Press

B. Every 8 Minutes  x 3 Sets
10 Snatches (Heavy as possible, but doable in 1 to 2 sets)
immediately into;
4min. of rowing for max meters

C. FOR TIME
75 Push Press 115/75 (Advanced 135/95)
5 Burpees Every Min. On The Minute until you’re AMRAP is done.(10min time cap)

Noon Class (45min long)
A. EMOM x 8
3 Power Cleans + 3 Hang Power Cleans

B. MetCon
5 Rounds, 90 sec on, 90 sec rest
10/8 Cals Bike. With remainder of time: Max Hang DB Power Cleans (#40/30)

Tuesday 07/10/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep – Review Power Clean

B. Power Clean Ladder
12 MIN AMRAP (Power Clean ladder)
20 @50%
15 @65%
10 @75%
Max reps at 90%

C. For Time
200 cals Bike in teams of 2.

Noon Class (45min long)
A. Push Press +Push Jerk + Split Jerk
3+2+1 x 5 Building sets, E3MOM

B. 7 MIn AMRAP
10 DB Push Press #50/35
10 Burpees Over DB
100 Run

Wednesday 07/11/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep – Review OHS, T2B

B. EMOM x 21
1st – 12/10 Cal Row
2nd – 12 Overhead Squat 95/65
3rd – 12 Toes-To-Bar

C. EMOM X 5
10 deadlifts at 60% of your 1RM
This should be VERY difficult.

Noon Class (45min long)
A. Warm Up

B. For Time
21-15-9
Cals Row
9-15-21
Thrusters 75/55

Thursday 07/12/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep – Review Back Squats, Double Unders, Pull Ups

B. Every 3 min x 4 sets
3 Back Squats (Heavy as possible) directly into
400m Row

C. 3 ROUNDS
1min. of max pull ups
1min. of max double unders
1min. of max push-ups
1min. REST

Noon Class (45min long)
A. Warm Up

B. EMOM x 20
1st – 50 sec Cals Bike @steady pace
2nd – 50 sec Box Jump Over (24/20)
3rd – 50 sec Ring Rows
4th – Rest

Friday 07/13/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep – Review Wall Balls, Power Clean, DB Snatch

B. EMOM X 10
Odd: 50 sec Cal Row
Even: 40 sec Max Effort Wall Balls 20/14

Rest 3 min

EMOM X 10
Odd: 50 sec M.E. Cal Assault Bike
Even: 40 sec Max Power Cleans 135/95

Rest 3 min

EMOM X 10Min
Odd: 150m Run
Even: 40 sec M.E. Alternating DB Snatch 50/35lb

Noon Class (45min Long)
Team WOD.
A. Warm up

B. For time
400m Run
30 Deadlifts 225/155
400m Run
60 Pull Ups
400m Run
30 Deadlifts 225/155

Daily WODS: 07/02/18 – 07/08/18

By: 0

Monday 07/02/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm) 
A. Warm Up
Coach’s prep
Review Muscle Snatch, Front Squats

B. 3 ROUNDS
5 Muscle Snatches (Heavy as possible)
immediately into
2min. of Rowing at 90% effort.
Rest 3min

C. 3 ROUNDS
5 Front Squats (from ground and as heavy as possible)
immediately into
1min. of DB Bent Over Rows (right arm)
1min. of DB Bent Over Rows (left arm)
Rest 2min

Noon Class (45min long)
A. Warm Up

B. 4 Rounds for Time
25 KBS 53/35
20 Goblet Squats 53/35
15 Lateral Burpees Over KB 53/35

Tuesday 07/03/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep
Review Deadlifts, Lunges

B. Every 3 minute x 7 sets
10 Cal Assault Bike Sprint immediately into 5 Deadlifts at 70-80%

C. For Time
40-30-20-10 Reps of:
Lateral Lunges with DB/KB Goblet Hold (Left + Right = 2 reps)
Push-Ups

Noon Class (45min long)
A. Power Clean + 3 Push Press
Build up to a heavy complex

B. 7 Min AMRAP
7 Shoulders to Overhead 115/75
7 Pull Ups

Wednesday 07/04/18 – Happy 4th of July.
Crossfit SoCo will only be open for a 10am class – TEAM WOD
A. Warm Up
Coach’s Prep
Review Push Press, T2B

B. Team WOD (team of 4)
4 ROUNDS
40 Push Press #95/65 (only 1 BB)
40 Box Jumps
40 Toes to Bar
470m Run
2 partners chip away the wod. 1 partner does plank hold. 1 partner rest. Everybody run together.

C. “Gun Show” Finisher
Split 100 Barbell Curls with a friend with a 45/35lb bar.
You do 10, I do 10. The rest is the time it takes your partner to finish.

Noon Class (45min long)
NO CLASS TODAY due to the 4th. Happy Holidays!

Thursday 07/05/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep
Review Power Clean and Double Unders

B. 3 ROUNDS
6 Power Cleans (Heavy as possible, but with CLEAN form)
immediately into
6 DB Floor Press (Heavy as possible)
immediately into
2min. of Max Double Unders
Rest 2min.

C. For Time
8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict Handstand Push-Ups

Noon Class (45min long)
A. Warm Up

B. 12 Min AMRAP
30 Double Unders
15 Wall Balls
15 AbMat Sit Ups

Friday 07/06/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Prep
Review Back Squats, Ball Slams

B. Every 4 minutes x 3 sets
25 Cal Assault Bike
5 Back Squats (Start at 60% and climb each round)

C. 6 Min. to complete as many reps as possible double KB Step Ups
*Try and do as many as you can on the first set and then you may rest as needed before getting back at it.

D. 100 Ball Slams 30/20lb ball (7 min time cap)

Noon Class (45min long)
Team WOD

Daily WODs: 06/25/18 – 07/01/18

By: 0

Monday 06/25/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
1-2 Sets NOT for time
20 Jumping Jacks
3/side Cossack Squats
3/side Samson Stretch
5 Air Squats
5 DB Strict Press,
5 DB Bat Wings (Bent Over)

B. Skills
HSPU, Toes to Bar

C. EMOM x 20
1st – 8 DB Hang Clean #50/35
2nd – 30sec Max Effort HSPU
3rd – 150m Run
4th – 30 sec Max Effort Toes to Bar

Noon Class (45min long)
A. Warm Up

B. For Time
21-15-9 Reps of:
Power Snatch 95/65
Pull Ups
*200m Run b/t rounds.

Tuesday 06/26/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Movements Prep

B. For Time
50 Cals Row
50 BB SDLHP 75/55
50 BB Push Press 75/55
50 Cals Row

C. Accessories for Strengthening (Core)
5 Sets (w/o rest in b/t)
20 sec Hollow Hold
20 sec Superman Hold
20 sec Max Reps Tuck Ups

Noon Class (45min long)
A. Back Squats
6-4-2-1-1, E3MOM

B. 10 Min AMRAP
Max Cals Row

Wednesday 06/27/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
10 BB RDL
10 BB Snatch Grip Behind the Neck Push Press
10 BB OHS
5 BB Snatch Balance

B. Snatch Balance
20 Min to Build up to a heavy 3 reps (within 6-8 sets)

C. Tabata This
KBS 53/35
Strict Dips

Noon Class (45min long)
A. Warm Up

B. 3 Rounds For Time
50 Double Unders
40 AbMat Sit Ups
30 KBS 53/35
20 Alt KB S2O 53/35

Thursday 06/28/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Movements Prep

B. 10 Sets of 1-minute rounds of:
3 Thrusters #185/#135
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.
Score is number of pull ups completed each round.

C. 10 Min Cool Down/ Stretches

Noon Class (45min long)
A. Warm Up

B. 12 Min AMRAP
3 Squat Clean (Tough Load)
6 C2B Pull Ups
9 HR Push Ups

Friday 06/29/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up

B. With a 12 min running clock, complete for reps:
60sec Max Effort Double Unders
60sec of M.E. Alt DB Snatch 50/35
2Min M.E. Double Unders
2Min M.E. Alt DB Snatch
3Min M.E. Double Unders
3Min M.E. Alt DB Snatch

C Accessories for Strengthening
3 Sets NOT for time
12/leg Banded Leg Abductor
12/leg Banded Leg Adductor

Noon Class (45min long)
A. Warm Up

B. Team WOD, wod tbd.

Daily WODs: 06/18/18-06/24/18

By: 0

Monday 06/18/18
Regular WOD Class (5,6,7,8 and 9am, ,3,4,5, 6 and 7pm)
A. Warm Up Movements Prep/Rehearsal

B. 5 Rounds For Time
12 Alt DB Hang Clean & Jerk 50/35
1 Lap Around the Building

C. Accessories for Strengthening
3 Sets NOT For Time
8/8 Assisted Pistols Squat
8/8 DB Bent Over Row with 4 sec Negative
15 Banded Lat PullDown

Noon Class (45min Long)
A. Warm Up

B. 20 Min AMRAP
20 Alt DB Snatch
20 Ring Rows
20 HR Push Ups
20 Cals Bike

Tuesday 06/19/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
1-2 Sets
8 DB Bat Wings with 2 sec hold at the top
8 Banded Face Pulls
5 BB Jefferson Curls
10 BB RDL
10/leg BB Single Leg DL

B. Deadlifts
25 Min to build up to a heavy 3 reps (within 6 sets)

Noon Class (45min long)
A. Back Squats
6-6-4-4, E3MOM

B.1 Mile Run for Time

Wednesday 06/20/18
Regular Class WOD (5,6,7,8 and 9am, ,3,4,5,6 and 7pm)
A.Warm Up

B. 6 Rounds For Time
10 Box Jump Over (24/20”)
8 C2B Pull ups
4 Power Snatch 135/95

C. Accessories for Strengthening
2 Sets NOT for Time
20 Banded Triceps Extension
100’ R/L SA Heavy Farmer Carry

Noon Class (45min long)
A. Warm Up

B. For Time
“Grace”
30 Clean and Jerks 135/95
EMOM, 100m Row

Thursday 06/21/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up

B. Skills Development
HSPU
Double Unders

C. 7 Min AMRAP
25 Double Unders
7 HSPU

Noon Class (45min long)
A. Warm Up

B. For Time
100 Double Unders
50 HR Push Ups
50 Air Squats
25 Pull Ups
25 Toes to Bar
100 Double Unders

Friday 06/22/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up

B CF Open 11.5
20 Min AMRAP
5 Power Clean (145/105)
10 Toes to Bar
15 Wall Balls (20/14)

C Accessories For Strengthening
3 Sets For Time
8/8 Single Arm KB Suitcase Deadlifts
20 sec Dble KB Front Rack Hold at bottom of squat (under tension)

Noon Class (45min long)
A. Warm Up

B. Team WOD

Daily WODs: 06/11/18 – 06/17/18

By: 0

Monday 06/11/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up

B. Skills Development
C2B Pull Ups Progression

C. 15 Min AMRAP
250m Row
15 KBS 53/35
10 C2B/ Pull Ups

D. 3 Sets NOT for time
10/leg Dble KB RDL
15 Banded Lat PullDown
15 Shoulders Flexion

Noon Class (45 min only)
A. Warm Up
B. 5 Rounds For Time
10 Alt DB Hang Clean and Jerk
10 Toes to Bar
250m Row

Tuesday 06/12/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
2-3 Sets For Activation
2/2 KB Turkish Get Up
1/1 Pike Around The World
8/8 Alt Pistols Squats (Use the Box)

B. 3 Rounds of 5 Min AMRAP of
10 Burpees
10 DB Step Over 20/16” #40/25
Rest 2 min

C. Finisher
5 Min Handstand Skills Development

Noon Class (45 min long)
A. Back Squats
6-6-6-4, E3MOM
B. 6 Min AMRAP
20 Alt Stationary Lunges with BB Front Rack 95/65
10 Tuck Ups

Wednesday 06/13/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s Choice
Movements Prep

B. EMOM x 18
1st – 100m Run
2nd – 12 KB Sumo Deadlift High Pull
3rd – 10 Toes to Bar / V-Ups

C. Core Accessories for Strengthening
3 Sets NOT For Time
30 sec Hollow Hold
30 sec Superman Hold
30/30 Side Plank
30 sec ABMat Sit Ups
Rest 90sec

Noon Class (45min long)
A. Warm Up
B. 5 Sets @ all out pace
8 Burpees No Push Ups
8 KBS 70/53
200m Run

Rest 3min b/t sets

Thursday 06/14/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Burgener Warm up sequence for Clean and Jerk

B. Clean and Jerk
20 Min to build up to heavy Clean and Jerks (within 6-7 sets)

C. Finisher
Complete for 10 Min (10”/50”)
10 Cals Assault Bike Sprint

Noon Class (45min long)
A. Warm Up
B. 15-12-9 Rep of:
C2B Pull Ups/ Pull Ups
HSPU
*30 Double Unders at the end of each round.

Friday 06/15/18
Regular Class WOD (5,6,7,8 and 9am, 3,4,5,6 and 7pm)
A. Warm Up
Coach’s choice, Movements Prep

B. CF Open “14.5”
21-18-15-12-9-6-3
Thrusters 95/65
Burpees
(20 min time cap)

C. 12 Min Ez Bike
Off bike every 2 min for 1/1 thoracic bridge + 2 Inch Worms

Noon Class (45min long)
Team WOD, WDO tbd.