by Anni | Feb 10, 2023
Team of 4 WOD for time of:
A: 2 Rounds of:
4 Handstand Push-ups
16 Single Arm Alternating DB Hang Cleans (50/35)
64 Double-unders
Then move immediately into:
B: 2 Rounds of:
15 Push-ups
15 Double DB shoulder to overhead (50/35)
(2 people work at a time – 2 teammates will complete 1 round of “A” then the other 2 teammates will complete 1 round of “A” then repeat. Once “A” is completed twice by both sets of teammates the team will move onto “B” and complete the 2 rounds the same as “A”)
**both teammates must finish before the other 2 begin
by Anni | Feb 9, 2023
Reminder: Introduction to nutrition seminar with Coach Dan takes place on Saturday at 11am!
Open WOD 14.1:
10 min AMRAP of
30 Double-unders
15 Power Snatches (75/55 up to 54 years old) (65/45 aged 55+)
**Rope must be moving forward – only successful jumps are counted
** Power snatch is a ground to overhead movement. The key point is the range of motion between the start and end points. The barbell begins on the ground. Touch and go is permitted. No bouncing. If you begin with an empty barbell or with small plates, must reach clearly below the knees to start. Barbell must come to full lockout overhead with hips, knees and arms fully extended and the bar directly over the middle of the body.
by Anni | Feb 8, 2023
21-15-9 reps for time of:
Pull-ups
Wallballs (20/14 – 10/9)
by Anni | Feb 7, 2023
100m Run
6 Deadlifts (225/155 – or 60% of 1RM)
200m Run
6 Deadlifts
300m Run
6 Deadlifts
400m Run
15 Clean and Jerks (95/65)
(breaking down your bar will need to be done at the end of the WOD – use one bar)
by Anni | Feb 6, 2023
A: Back Squat 5@30%, 5@40%, 5@50%, 3×6 @65% of 1rm
B: 12-min E2MOM of:
Min 1: 200m Row
Min 2: 100m Front Rack Carry
Alternate back and forth
by Anni | Feb 5, 2023
Don’t miss the first “Introduction to Nutrition” coaching seminar taking place this Saturday 2/11 @ 11am.
A: 7-min AMRAP
1 Pull up
1 Push up
1 Thruster (95/65)
(Add a rep to every round)
B: 3-min AMRAP
Burpees
by Anni | Feb 3, 2023
Partner WOD – You Go, I Go (switch off each round)
18min AMRAP of:
200m run
15 overhead squats (95/65)
by Anni | Feb 2, 2023
A: 3×8 Back Squats @60% of 1rm
B: 4 Rounds for time:
Farmer’s carry to no parking sign and back (53/35 or 50/35)
8 Push-ups
8 Floor presses (same weight as farmer’s carry)
by Anni | Feb 1, 2023
WOD
“12.3”
18 minute AMRAP of:
15 Box Jumps (24/20)
12 Push Presses (115/75)
9 Toes-to-bar
Endurance
4 min AMRAP of:
10 foot handstand walk or 3 wall walks
10 air squats
Rest 2 minutes
6 min AMRAP of:
10 Pull ups
10 Wall Balls
Rest 3 minutes
8 min AMRAP of:
200m Heavy bag carry
10 renegade rows
by Anni | Jan 31, 2023
5 rounds through circuit: (45 sec work, 15 sec rest/switch)
Hip extensions
Bar Muscle-ups (Scales: chest to bar, kipping pull-ups, body rows)
Cal Bike
Slam balls
Sit-ups
by Anni | Jan 30, 2023
Our Open roster is filling out, but we need more ladies! Click here to register and get ready for the first workout to be announced on Thursday, Feb. 16. We will have group participation times (the most fun) as well as individual judging sessions available. Don’t miss out!
A: 6 Rounds of sled pulls to the grate and back (135/95)
B: Deadlifts: 4×6 up to 70% 1RM
C: 3-5 Super sets of:
15 Bent row
15 GHD Sit-ups (scale: weighted sit-ups)
by Anni | Jan 29, 2023
A: 18-16-14-12-10-8-6-4-2 reps for time of: (Cap: 13 minutes)
Dumbbell Clean and Jerks (50/35)
Cal Row
B: 5 rounds of 200m row
– 1 min rest between
by Anni | Jan 28, 2023
Open Gym – 9am – 11am
by Anni | Jan 27, 2023
Partner WOD – You go, I go each round:
40 rounds for time of:
4 Double DB Squats (rack position – 35/25 – use same weight for all movements)
3 Double DB Box Step-overs
2 DB Thrusters
1 Double DB Devils Press
by Anni | Jan 26, 2023
5 x 3 minute AMRAPS with 1 minute rest between AMRAPs
2 wall walks
8 Cleans and Jerks (135/85)
by Anni | Jan 25, 2023
WOD
A: Deadlifts: 4×6 up to 60% of 1rm
B: 9 minute AMRAP of:
1 Rope Climb
2 Wallballs (20/14 – 10/9)
3 Push-ups
4 Pistols
5 KB Swings
6 Toes to bar
7 DB Thrusters (50/35)
8 ABMAT Sit-ups
9 Double Unders
Endurance
100m Run – 100m Row – 10 Double Unders – Rest 1 minute
200m Run – 200m Row – 20 Double Unders – Rest 2 minute
300m Run – 300m Row – 30 Double Unders – Rest 3 minute
400m Run – 400m Row – 40 Double Unders – Rest 4 minute
300m Run – 300m Row – 30 Double Unders – Rest 3 minute
200m Run – 200m Row – 20 Double Unders – Rest 2 minute
100m Run – 100m Row – 10 Double Unders – Done!
by Anni | Jan 24, 2023
17.1 For time (time cap: 20 minutes):
10 DB Snatches (50/35)
15 Burpee Box Jump-overs (24/20)
20 DB Snatches
15 Burpee Box Jump-overs
30 DB Snatches
15 Burpee Box Jump-overs
40 DB Snatches
15 Burpee Box Jump-overs
50 DB Snatches
15 Burpee Box Jump-overs
by Anni | Jan 23, 2023
A: Back Squat to 1RM
B: Mini Chipper For Time:
60 Overhead Lunges (Single Arm, Switch at 30 – 35/25)
50 KB Deadlifts (53/35)
40 DB Pull Throughs (35/25)
30 KB Swings (53/35)
20 Laying weighted toe touches
10 Supermans
by Anni | Jan 22, 2023
A: 10 minute EMOM of:
Sprint to no parking and back
2 Bar Muscles ups (Sub 1: 2 Chest to Bar, Sub 2: 5 Kips, Sub 3: 5 body rows)
B: 6 Rounds for time of: (9 min cap)
10 Wall Balls (20/14 – 10/9)
10 Cal Row
by Anni | Jan 20, 2023
Partner WOD for time and reps of C&J
P1: 15 Burpees to target – P2 AMRAP of Clean and Jerks (135/95) – switch at end of burpees
P2: 15 Burpees to target – P1 AMRAP of Clean and Jerks (135/95) – switch at end of burpees
P1: 15 Toes to bar – P2 AMRAP of Clean and Jerks (135/95) – switch at end of T2B
P2: 15 toes to bar – P1 AMRAP of Clean and Jerks (135/95) – switch at end of T2B
P1: 15 KB Swings (62/53) – P2 AMRAP of Clean and Jerks (135/95) – switch at end of swings
P2: 15 KB Swings (62/53) – P1 AMRAP of Clean and Jerks (135/95) – switch at end of swings
100 teetertotter sit-ups handing a wallball back and forth
** Burpee target 6” above fingertips at full reach
** T2B scale: Laying leg raises
** Weight for wallball 16/14
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