WOD / BLOG

Tuesday Workout Of the Day

Warm: 6 x 200m Row Sprint w/ :45 Rest Circuit: 6 Rnds NFT Straight Leg DL x 12 Upright Row x 10 Hang Cleans x 8 Rx- 115/75 F- 95/55 WOD: AMRAP 9 15 Toes 2 Bar 10 Deadlift 4 Hang Clean Rx- 115/75 F-95/55

Monday WOD

Warm: 50 yoga inch worm Strength: Back Squat 2 X 10 @ 50% of 1 RM 2 X 10 @ 70% of 1 RM 2 X10  @ 85% of 1 RM WOD: Karen 150 Wall balls for time Rx- 20/14 F- 14/10 or 8

21-15-9 Goooooo

Big Lap 21 Thrusters 21 Dead lift Big Lap 21 Pull Up 21 Sit up Big Lap 15 Sumo Deadlift High Pool 15 Upright Row Big Lap 15 Ring Dip 15 Plate Burpee Big Lap 9 HSPU 9 Push up Big Lap 9 OH Squat 9 Thruster

Open Prep WOD

Warm: Russian KBS x 8 Walk out Push up Jump x 5 X 5 w/ 1:00 Rest Skill DB Snatch WOD 50 Alternating Arms DB Snatch 15 Box over Burpees :90 Rest 40 Alternating Arms DB Snatch 15 Box over Burpees :75 Rest 30 Alternating Arms DB Snatch 15 Box over Burpees 1:00 Rest 20 Alternating Arms DB Snatch 15 Box over Burpees :45 Rest 10 Alternating Arms DB Snatch 15 Box over Burpees

Thursday WOD

Warm: :45 on :15 off for 5:00 Jump Rope Skill: Hand Stand Pushup (HSPU) WOD: 30-20-10 Kettle Bell Swing Box Jump HSPU 1 Big Lap

Wednesday WOD

Warm: Ring Row Lunge Strength Front Squat 5-3-1-5-3-1 Each set heavier than the next WOD Tabata at the Bar Tabata deadlift Rx-185/155 F- 165/135 Tabata hang power clean Rx-135/95 F- 105/65 Tabata front squat Rx-85/55 F-65/45 Tabata push press Rx-65/45 F- Bar 1 minute in between each Tabata

Tuesday Metcon

Warm 50 Jump Rope 1 small lap X4 Skill: Pull Up WOD Cindy 20 AMRAP 5 Pull Up 10 Push UP 15 Air Squat RX C2B

Presidents Day WOD

George Washington’s Birthday- 02/22/1732 Warm: Row 1732 meters x 2 Rounds W/ 1:00 Rest Strength: Snatch Balance 10 x 1 going up every 2 reps 1:00 to 2:00 Rest WOD 8 AMRAP 12 Snatch 14 OH Squat 17 Sumo Deadlift High Pull 99 Flutter Kick

Celebrating One of Our Own

AMRAP in 29 minutes 2 Deadlifts (225/185 lbs) 18 Kettlebell Swings (55/35 lbs) 17 Cal Row 43 Jump Rope Perform 3 Burpee at the top of every minute

Friday WOD

Warm: 300 M Row + Big Lap X 3 8 EMOM 4 Clean and Jerk Rx- 155/85 F-115/85 WOD 15-12-9 Hang clean and Jerk UB Rx 135/85 F- 95/65

Throwdown Thursday

Warm: 7 Negative ring rows 31X1 4 Rounds Strength: Back Squat 6 x 5 WOD 21-15-9 Pull Up Toes to Bar Thruster

Working Out Wednesdays

Warm: Big Lap 15 Air Squat 10 Push up X 3 Rounds WOD 500 double-unders for time (750 Singles). Start a clock and at the beginning of each minute perform 3, 3/4 bodyweight front squats. Post Stretch, Roll Out, Lacrosse Ball

Tuesday Takedown

Warm: Light Famer Carry small lap 8 Goblet Squat 12 Russian Kbs X3 12 EMOM Even- Box Up x 15 Odd- T2B x 20 WOD 4 RFT 25 Wall Ball 25 wall ball sit up 25 Cal Row Rx-20/14 F 14/10

The Open IS Almost Here

PVC Stretch & Dynamic Stretch Burgener Snatch Warm Up x 5 5 x 5 Snatch Bar only 5 x 20 singles or 5 x 10 DU’s Open 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75 / 55)

Let's Get Hammered Together

Partner Carry around small lap 2-14-16 DL- M/185 Female/125 Non working partner must hold bar in hang position Partner run Big Lap (together no carry) Front Squat Holding in Front rack position when not working 2-14-16 M/135 F/85 Partner Carry around small lap 150 Wall Balls 20/14

Friday In The Lights

Warm: Dynamic Skill Turkish Get Up WOD 5 RFT of 40 Reps Each Cal Row for :60 Then Turkish Get up for remaining Reps Ex. row 30 Cals in :60 then 10 Turkish get up

Thirsty Thursday

Warm: Ring Row x 10 Air Squat x 10 Sit Up x 10 X 4 Rounds Baseline 500 m Row 40 Air Squat 30 Sit Up 20 Push Up 10 Pull up WOD 25-19-13 Hang Clean Pull Up Burpee Rx 135/95 F- 105/ 65

Wednesday WOD

Warm: Box Step Ups x 10 + 1 Burgener warm up X 5 Skill: Push Up Pass Through’s WOD 13 minute AMRAP 8 Parrallette Pass Through 8 Push up 8/side jumping lunges 15 Cal Row

Tuesday.......Nough Said

Warm: 1:00 on :30 off x 10 Rounds of Jump rope Strength 2 second Pause Front Squats 6 x 6 w/ 1-2:00 Rest WOD 3 Rounds For time 8/ side DB or KB squat Snatches 8 walk out Push ups 20 DUs or 40 Singles 1 small lap

Making Monday Great Again

Warm Run 800m + roll out + PVC mobility + band stretch overhead A) EMOM x 8 2 strict press + 3 push press B) 10 Thrusters; rest 1 minute 8 Thrusters; rest 1 minute 6 Thrusters; rest 1 5 Thrusters; rest 1:30 5 thrusters Rx- Increase every round F- Use same weight L- Bar only WOD 10:00 Max Distance Row

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