Sun. Dec 4th – Sat. Dec 10th

Posted: 12/03/2022 in WOD
  • Sun, Dec 4th
    • Metcon
      Every Min (10 minutes)
      9/7 Cal Bike
      -Rest 3:00-
      Every Min (10 minutes)
      10 Burpee Box Jump Overs (20)
  • Mon. Dec 5th
    • “Scott VanderSHOOT and Ben Freaking Davidson”
      6 sets (1 set every 2:30)
      12 x 25′ Shuttle Run
      15 GHD sit ups or 15 medball ab mat sit ups
      -Rest 5 Min-
      6 sets (1 set every 2:30)
      60 double unders
      20 push ups
  • Tues. Dec 6th
    • Front Squat + Push Press + Push Jerk 1×4
      2 Front Squats + 1 Push Press + 1 Push Jerk
      Work up to heavy in 10-12 min
    • “Hunsucker & Malone”
      4 Rounds
      24 Deadlifts (95/65)
      18 Hang power cleans (95/65)
      12 Shoulder to Overhead (95/65)
  • Wed. Dec 7th
    • Snatch Deadlift + Power Snatch 5×5
      3 Snatch Deadlift + 2 Power Snatch x 5 sets
      Work up to a comfortable heavy
    • “Jake LockHURT”
      1000/850m row
      75 Wallballs (20/14)
      25 Burpee Pull-ups
  • Thurs. Dec 8th
    • “Ro Bro”
      6 sets (every 3:00)
      10 Toes 2 Bar
      15 Box Jump Overs (24/20)
      10 Toes to Bar
  • Fri. Dec 9th
    • Thruster 1×1
      Work up to a heavy single
    • “Body by Brian”
      Thrusters (75/55) 21-18-15-12-9
      Cal Echo Bike 18-15-12-9-7
      (14-12-10-8-6 women)
  • Sat Dec 10th – Special Workout
    • There will be Dumbbell Snatches, KBS, Air Squats, and Box Jump Overs
      Bring a friend, spouse, neighbor, or family.
      Join the fun and come celebrate…

Sun Nov 27th – Sat Dec 3rd

Posted: 11/28/2022 in WOD
  • Sun 27th
    • BikeErg: Lactate Threshold
      2 rds, 3x(2 min at RPE7, 3 min at RPE7.5
    • Metcon
      Teams of 2, 3 rds
      15 Synchro Box Jump Overs (24/20)
      30 Power Snatch (135/95)
  • Mon 28th
    • 3 Snatch Push Press + 1 Overhead Squat
    • “Huli Huli Chicken”
      4 sets (new set every 5 min)
      16/13 Cal Echo Bike
      20 Wallballs (20/14)
      50′ Overhead Plate Walking Lunges (45/25)
  • Tues 29th
    • Power Clean + Hang Power Clean + Push Jerk x 2 x 4 set – Work up to heavy, unbroken
    • “Hawiian Shaved Ice”
      7 min AMRAP
      3 Power Cleans (185/125)
      5 Box Jumps (30/24)
  • Wed 30th
    • “Acai Bowls”
      For Time:
      1-2-3-4-5-6-7-8-9-10
      Thrusters (115/80)
      2-4-6-8-10-12-14-16-18-20
      50′ shuttle runs (25’=1 rep)
    • Accessory Work
      Every Min for 10 Min
      3-5 Strict Pull Ups
      (Optional: 1 sec pause at top, 2-3 sec negative)
  • Thurs 1st
    • Snatch 10×1: Preform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets ( 1 each minute)
    • “Malasadas (Open 12.1)
      7:00 AMRAP
      Max Burpees to Bar (6″ target)
  • Fri 2nd
    • “Haupai Pie”
      2 Sets:
      50 Ab Mat Sit Ups
      50 Toes to Bar
      -rest 5 min between sets-
    • Accessory
      3 Sets:
      50′ Sled Push (heavy) or 50′ Farmers Carry (heavy)
      10 Bulgarian Split Squats (each side)
  • Sat 3rd
    • “Poke Bowls”
      Teams of 2
      50-40-30-20-10
      Calorie Ski (or Row)
      Strict Handstand Push Ups
      Bench Press (135/95)

      Individual:
      25-20-15-10-5

Saturday 11/19

Posted: 11/19/2022 in Uncategorized

Sally

4 sets:
75 Double Unders
15 Burpee Deadlift (2×50/35)
75 Double Unders
-rest 1:1 between sets-
(KG conv: DB 22.5/15)

Friday 11/18

Posted: 11/17/2022 in Uncategorized

Shoulder Press 1×4

  • Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.

Barbell Bash

  • 50 Deadlifts (135/95)
  • 40 Shoulder to Overhead (135/95)
  • 30 Front Squats (135/95)
  • 20 Power Cleans (135/95)
  • 10 Thrusters (135/95)
  • (KG conv: 61/43)

Thursday 11/17

Posted: 11/16/2022 in Uncategorized

Back Squat:

  • Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.

Doc Hudson

Teams of 2
5 rounds
300ft Double Kettlebell Front Rack carry (53/35)
30 Toes to Bar
Split Reps However

Wednesday 11/16

Posted: 11/16/2022 in Uncategorized

“Focus. Speed. I am speed.”

15 min AMRAP
10/8 Cal Echo Bike
5-10-15-20-25…
Kettle Bell Swings (53/35)
Push Ups

Accessory
3 Sets
14 Barbell Front Rack Step Ups (7left/7right)
**Quality, not load!**

TUESDAY 11/15

Posted: 11/15/2022 in Uncategorized

2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk

TOW MATER

Freedom (RX’d)

For Time:
30-25-20-15-10*
Cal Row
GHD Sit Ups (Or Stick Sit Ups)

*Women’s cals: 24-20-16-12-8

  • See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

MONDAY 11/14

Posted: 10/16/2022 in Uncategorized, WOD

LIGHTENING MCQUEEN
3 Sets For Time
2 Rounds
50′ Front Rack Walking Lunge
50 Double Unders
5 Wall Walks
50 Double Unders
(Rest 1:1)

100122 Saturday

Posted: 09/30/2022 in Uncategorized, WOD

Teams of 3
24:00 Amrap
Partner 1: Max Calorie Bike Erg or Assault Bike

Partner 2:
2 Rounds
30 Double Unders
10 Dumbbell Hang Power Cleans (50s/35s)
10 Dumbbell Front Squats (50s/35s)

Partner 3: Rest

Individual Option:
5 sets
Buy-in: 25/20 Calorie Bike Erg (Or 20/15 Calorie Assault Bike)
2 Rounds
30 Double Unders
10 Dumbbell Hang Power Cleans (50s/35s)
10 Dumbbell Front Squats (50s/35s)
-Rest 2:00 between sets-

093022 Friday

Posted: 09/29/2022 in Uncategorized, WOD

50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)
(KG Conv: 43/29)

092922 Thursday

Posted: 09/28/2022 in Uncategorized, WOD

Partner
5000m Run Relay

Individual Option:
10x200m Run
-Rest 1:00 between sets-

092822 Wednesday

Posted: 09/27/2022 in Uncategorized, WOD

3 Position Clean (high hang, Above the knee, Floor)

5×1

Push Jerk 3×1

20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups

At 6:00

15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups

At 12:00

10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups

Cap at 18:00

081522 Monday

Posted: 08/14/2022 in Uncategorized, WOD

Strength:

1 RM Snatch

10 rounds
10 Dumbbell Shoulder to Overhead (50×2/35×2)
10 Toes to Bar

081422 Sunday

Posted: 08/13/2022 in Uncategorized, WOD

4 sets:
3 rounds
12/10 Calorie Row
10 Burpee Box Jump Overs (24/20)
-rest 1:1 between sets-

081322 Saturday

Posted: 08/12/2022 in Uncategorized, WOD

Partner Workout:
425/350 Calorie Bike
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired

081222 Friday

Posted: 08/11/2022 in Uncategorized, WOD

7 rounds
Minute 1: 20 Wall Balls (20/14)
Minute 2: 12 Handstand Push-ups
Minute 3: 20 Alternating V-ups

081122 Thursday

Posted: 08/10/2022 in Uncategorized, WOD

Teams of 2
3 sets: (each/1:1)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)

-Rest 5 min-

1 set: (each/1:1)
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)

081022 Wednesday

Posted: 08/09/2022 in Uncategorized, WOD

Teams of 2
5 sets: (each/1:1)
10/8 Calorie Echo Bike
6 Power Snatch (135/95)
10/8 Calorie Echo Bike

080922 Tuesday

Posted: 08/08/2022 in Uncategorized, WOD

5 Sets
30/24 Calorie Row
20 V-ups
10 Burpee over rower
Rest 3:00 between sets

080822 Monday

Posted: 08/07/2022 in Uncategorized, WOD

50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

080722 Sunday

Posted: 08/06/2022 in Uncategorized, WOD

5 Sets (1 set every 3 minutes )
3 Rope Climbs/9 Strict Pull Ups
10 Burpee Box Jump Overs (30/24)
-perform easy row as rest between sets-

080622 Saturday

Posted: 08/05/2022 in Uncategorized, WOD

Teams of 2
100 Box Jump Overs (24/20)
50 Synchro Toes to Bar
100 Handstand Push-ups
50 Synchro Toes to Bar
100 Box Jump Overs (24/20)

Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)