Sunday – 10/13/19
Open Gym 9am – noon
Saturday – 10/12/19
8am Kettlebell
5 min jog
10 min amrap
15 swings
10 pushups
Then
10…1
Hang power clean
Lying leg raises with hip up
5 min jog
9am WOD
20 Min AMRAP
-15 KB Swings 53/35
-15 Wall Balls 20/14
-15 Pull-Ups
-15 Burpees
-15 Goblet Squats 53/35
-15 Knees to Elbows
-15 Cal Row
10am Olympic Lifting
Friday – 10/11/19
Open WOD 20.1
Click here for standards and scaling.
10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees
Time cap: 15 minutes
Thursday – 10/10/19
Hang Clean + Jerk
4 sets of 2 Building in Weight
Muscle Clean + Push Press
4 sets of 2 Building in Weight
Front Squat
4 x 10 Building in Weight by Feel
Super Set w/ Barbell Rows, Empty Bar
4×12
Wednesday – 10/9/19
Brutality of Chance
3 rounds for time:
30 Cal Row
30 DB Box Step Ups 45s/30s
30 Db Walking Lunges 45s/30s
100m Farmer Carry 45s/30s
Cash Out: 100 DU
2k Row Cool Down
Tuesday – 10/8/19
WOD
A. Technique Work: Muscle Ups
B. 5 rounds for time
– 10 Pull-Ups
– 10 Devils Press 35’s/20’s
– 10 Box Jumps 24/20
– 10 DB Thrusters
20-min cap
C. 800m Run For Time, stop sign 2x
4pm Kettlebell
4 rds
5 cleans left 3 press
5 cleans right 3 press
5 front squat left 2 press
5 front squat right 2 press
10 swings left 1 press
10 swings right 1 press
Monday – 10/7/19
Hang Snatch
4 sets of 2 Building in Weight
Muscle Snatch
4 sets of 2 Building in Weight
Back Squat
4 x 10 Building in Weight by Feel
Super Set w/ Upright Rows, Empty Bar
4×12
Sunday – 10/6/19
Open Gym 9am-noon
Saturday – 10/5/19
8am Kettlebell
Part 1
45 on 15 off 3rds
Lying hop bridge
Reverse lunge
Press
1 arm row
Part 2
Swings
Air squats
Military press
Renegade row
Part 3
Alt lunge
See saw press
Deadlift
1 arm swings
9am WOD
With a Partner
2 rounds for time
– 30 Clusters 115/85
– 60 Cal Row
– 30 Hang Power Cleans
– 60 Cal Row
– 30 Push Press
10am Olympic Lifting
Friday – 10/4/19
Open 17.1
For Time:
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
20 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
Time Cap: 20 minutes
Thursday – 10/3/19
Hang Clean + Jerk: 6 sets of 3 Building in Weight
Muscle Clean + Push Press: Building to a Heavy complex
Single Leg RDL: 4 x 15/Side
Super Set w/ Barbell Rows, Empty Bar 4×12
Wednesday 10/2/19
Skill: Double unders
For time (20-min cap)
3 rounds:
– 50 DUs
– 30 DLs 155/105
into
3 rounds:
– 100m run
– 30 power cleans
Tuesday – 10/1/19
Don’t miss mobility class this Thursday night, Oct. 3rd, at 6:30pm!
WOD
Hang Snatch: 6 sets of 3 Building in Weight
Muscle Snatch: Building to a Heavy Triple
Bulgarian Split Squat: 4 x 15/Side
Super Set w/ Upright Rows, Empty Bar
4×12
4pm Kettlebell
Double KB
High pull
Snatch
Push press
3 rds 10 reps
Finisher
Tabata Swings
Monday – 9/30/19
A. 2K row
B. AMRAP 15:
– 20 med ball clean into wall ball shots 20/14
– 15 over-the-wall-ball burpees
– 100m run with ball
C. Midline: Cross chop 4×15/side
Sunday – 9/29/19
Open Gym 9am – noon
Saturday – 9/28/19
8am Kettlebell
Part 1
4 TGU each side
Part 2
Goblet reverse lunge 10 reps
Max Pull ups
3rds
Part 3
DB/KB press 6 reps per side
Air squats 25
Part 4
25 swings
15 pushups
9am WOD
AMRAP (with a Partner) in 31 minutes:
– 8 Thrusters (155/105 lb)
– 6 Rope Climbs (15 ft)
– 11 Box Jumps (30/24 in)
– Partners alternate 400m sandbag run (45/25 lb)
10am Olympic Lifting
Friday – 9/27/19
Kelly
5 Rounds For Time
– 400 meter Run
– 30 Box Jumps (24/20 in)
– 30 Wall Ball Shots (20/14 lb)
Thursday – 9/26/19
Hotshots 19
6 Rounds For Time
– 30 Air Squats
– 19 Power Cleans (135/95 lb)
– 7 Strict Pull-Ups
– 400 meter Run
Wednesday – 9/25/19
Diane
21-15-9 Reps For Time
– Deadlifts (225/155 lb)
– Handstand Push-Ups
Tuesday – 9/24/19
WOD
Cindy
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
4pm Kettlebell
3 rds
5 Kb sumo deadlift
5 Squat thrust
10 swings
5 Burpee no pushup
5 1 hand swings l/R
5 Burpee
10 H2H
5 Burpee w/2 pushups
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