• Daily WOD Blog

    08032020 – 08062020

    Monday 8-2-20

    Complete as many rounds as possible in 7 mins of:

    20 Dumbbell Push Press, 50/35 lbs

    40 Double Unders

    Rest 3 Minutes

    Complete as many rounds as possible in 7 mins of:

    10 Single Arm Dumbbell Thrusters, 50/35 lbs

    25 AbMat Sit-ups


    Tuesday 8-3-20

    Deadlift : 10-10-10-10

    5 rounds for time of:

    10 Box Jump Overs, 24/20 in

    Sprint, 100 m


    Wednesday 8-4-20

    3 rounds for time of:

    Row, 500 m

    21 Push-ups

    12 Strict Toes-to-rings


    Thursday 8-5-20

    As many reps as possible in 12 mins of:

    Squat Clean, 135/95 lbs, 1 min

    Push Jerk, 135/95 lbs, 1 min

    Squat Clean, 135/95 lbs, 2 mins

    Push Jerk, 135/95 lbs, 2 mins

    Squat Clean, 135/95 lbs, 3 mins

    Push Jerk, 135/95 lbs, 3 mins


    Friday 8-6-20

    40 Minute Time Cap!
    400 M Run
    ME Strict Pull Ups in 1 Minute
    100 M Row
    ME Pull Ups in 1 Minute
    250 M Row
    ME Push Ups in 1 Minute
    500 M Row
    ME Wall Ball Shots in 1 Minute, 20/16 lb
    200 M Run
    ME Thrusters in 1 Minute, 95/75 lb
    Rest as needed between each task.

  • Daily WOD Blog

    08012020

    Partner WOD:

    Complete for time:

    Team Cindy

    5 Rounds Each of:

    5 Pull Ups

    10 Push Ups

    15 Air Squats

    Then

    Team Grace

    40 Clean + Jerks, 135/95 lb

    Then

    Team Fran

    42-30-18 Reps of:

    Thrusters, 95/65 lb

    Pull Ups

    Then

    Team Annie

    100-80-60-40-20 reps of:

    Double Unders

    Sit Ups

  • Daily WOD Blog

    07272020 – 07312020

    Monday 7-27-20

    Complete as many rounds as possible in 15 mins of:

    12 Ring Muscle-ups

    36 American Kettlebell Swings, 2/1.5 pood


    Tuesday 7-28-20

    Complete as many rounds as possible in 10 mins of:

    5 Strict Handstand Push-ups

    10 Med Ball Cleans, 20/14 lbs


    Wednesday 7-29-20

    3 rounds for time of:

    Run, 800 m

    21 Toes-to-bars

    12 Deadlifts, 275/185 lbs


    Thursday 7-30-20

    Snatch 1-1-1-1-1, using heaviest weight per set

    Clean & Jerk 1-1-1-1-1, using heaviest weight per set


    Friday 7-31-20

    Complete as many rounds as possible in 20 mins of:

    5 Strict Chest-to-bar Pull-ups

    10 Ring Push-ups

    20 Box Step-ups, 30/24 in

  • Daily WOD Blog

    07252020

    Saturday 7-25-20

    10-9-8-7-6-5-4-3-2-1 reps, for time of:

    Overhead Squat, 135/95 lbs

    Overhead Weighted Box Step-up, 25/15 lbs, 24/20 in

    R-Arm Dumbbell Hammer Curl, 50/35 lbs

    L-Arm Dumbbell Hammer Curl, 50/35 lbs

  • Daily WOD Blog

    07202020 – 07242020

    Monday 7-20-20

    For time:

    3 rounds of:

    Sprint, 200 m

    10 Dumbbell Push Press, 65/35 lbs

    14/10 Strict Pull Ups

    — then —

    Run, 1 mi

    Accessory: Forearm Plank Hold 2x 60 secs


    Tuesday 7-21-20

    For 5 cycles:

    AMRAP in 3 mins of:

    10 Front Squats, 185/125 lbs

    10 Box Jumps, 24/20 in

    Max Calories Any Machine

    Rest 3 mins between each cycle.

    For quality: Downward Dog, 2 mins Samson Stretch, 4 mins Pigeon Stretch, 4 mins


    Wednesday 7-22-20

    Tabata Lateral Med Ball Throw, pick load

    Rest 1 min

    Tabata Double Under

    Rest 1 min

    Tabata Toes-to-bar

    Rest 1 min

    Tabata Push-up

    The Tabata interval is 20 secs of work followed by 10 secs of rest for 10 intervals.

    Tabata score is the total reps performed in all of the intervals.


    Thursday 7-23-20

    Back Squat 5-5-3-3-3-1-1-1-1

    For quality: Scales


    Friday 7-24-20

    10 rounds for time of:

    3 Handstand Push-ups

    6 Hang Power Cleans, 95/65 lbs

    12 American Kettlebell Swings, 50/35 lbs

    6 Tire Flips

  • Daily WOD Blog

    07132020 – 07182020

    Monday 7-13-20

    3 rounds for time of:

    50 Lunges

    7 Muscle-ups

    10 Hang Squat Clean & Jerks, 135/95 lbs

    Accessory:

    AMReps 3 mins: Lateral Med Ball Throw


    Tuesday 7-14-20

    Strength: Back Squat 2-2-2-2

    Then

    4 rounds for max reps of:

    Burpee, 1 min

    GHD Sit-up, 1 min

    Rest 1 min


    Wednesday 7-15-20

    Shoulder Press 1-1-1-1-1, using heaviest weight per set

    Push Press 3-3-3-3-3, using heaviest weight per set

    Push Jerk 5-5-5-5-5, using heaviest weight per set

    Accessory:

    For quality: Monostructural Cardio, 12 mins


    Thursday 7-16-20

    Complete as many rounds as possible in 21 mins of:

    9 Pull-ups

    21 Front Squats, 45/35 lbs

    Row, 210 m

    Accessory: SLIPS

    Friday 7-17-20

    Run 5 km Perform at 100% effort


    Saturday 7-18-20

    “YVONNE”

    Partner WOD

    For time:

    76 Air Squats

    76 Dumbbell Push Press, 50/30 lbs

    76 AbMat Sit-ups

    76 Wall Ball Shots, 20/14 lbs

    76 Burpees

    76 Russian Twists, 25/15 lbs

    76 Push-ups

    76 American Kettlebell Swings, 55/35 lbs

    76 Dumbbell Thrusters, 50/30 lbs

    Partner Run, 400 m

  • Daily WOD Blog

    07062020 – 07102020

    Monday 7-6-20

    DG

    Complete as many rounds as possible in 10 mins of:

    8 Toes-to-bars

    8 Dumbbell Thrusters, 35/25 lbs

    12 Dumbbell Walking Lunges, 35/25 lbs

    U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

    Accessory:

    Every 1 min for 9 mins, alternating between:

    Alternating Dumbbell Hammer Curl, pick load, 1 min

    Dumbbell Push-up, 1 min

    Rest 1 min


    Tuesday 7-7-20

    Floor Press 5×8

    Metcon:

    Tabata Kneeling Jump To Vertical Leap

    Rest 1 min

    Tabata Mountain Climber

    Rest 1 min

    Tabata Double Under

    Rest 1 min

    Tabata Seated Barbell Strict Press, 45/35 lbs

    The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.


    Wednesday 7-8-20

    Back Squat 3-3-3-3


    2 rounds for quality of:

    Handstand Hold, 1 min

    L-Sit Hold, 1 min

    Forearm Plank Hold, 1 min

    Wall Sit, 1 min


    Thursday 7-9-20

    Jerry

    For time:

    Run, 1 mi

    Row, 2000 m

    Run, 1 mi

    U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

    Accessory:

    For quality: Stretch


    Friday 7-10-20

    For time:

    12-9-6-3

    Power Snatches, 95/65 lbs

    Burpees

    Rest 3 mins

    12-9-6-3

    Power Snatches, 95/65 lb

    Burpees

    Accessory:

    For quality:

    Downward Dog, 2 mins

    Samson Stretch, 4 mins

    Pigeon Stretch, 4 mins

  • Daily WOD Blog

    06292020 – 07032020

    Monday 6-29-20

    Cindy XXX

    As many reps as possible in 20 mins of:

    10 Pull-ups

    20 Push-ups

    30 Air Squats

    15 Pull-ups

    30 Push-ups

    45 Air Squats

    20 Pull-ups

    40 Push-ups

    60 Air Squats

    25 Pull-ups

    50 Push-ups

    75 Air Squats

    30 Pull-ups

    60 Push-ups

    90 Air Squats

    Accessory: Row 1000 m TT


    Tuesday 6-30-20

    Push Jerk 3-3-3-3-3-3-3

    For quality: Monostructural Cardio, 8 mins


    Wednesday 7-1-20

    Row or Sprint: 8-10x 200 m, rest 1:30

    Accessory:

    Tabata Forearm Plank Hold

    Tabata R Side Plank

    Tabata L Side Plank

    Tabata Flutter Kick


    Thursday 7-2-20

    5 rounds for time of:

    12 Hang Power Clean & Jerks, 115/75 lbs

    9 Thrusters, 115/75 lbs

    6 Power Snatches, 115/75 lbs


    Friday 7-3-20

    For time:

    3 rounds of:

    20 Goblet Squats, pick heavy load

    Rest 1 min

    — then —

    10 rounds of:

    Bike or Row, 30 secs

    Rest 1 min

    — then —

    10 rounds of:

    Double Under, 1 min

    Rest 1 min


    We will have our normally scheduled Saturday class on July 4th. See you at 9:30 AM.