Archive for the ‘WOD’ Category

Mon March 27th – Sun April 2nd

Posted: 03/26/2023 in WOD
  • Mon 27th
    • Snatch 1×1
      Heavy Single Snatch (Single while maintaining good form!)
      10-12 min, rest as needed between sets
    • “Quantumania”
      14:00 AMRAP
      4 Burpees to 12″ target
      6 Alternating Dumbbell Snatch (70/50)
      8 Wallballs (20/14)
  • Tues 28th
    • “Cassie Lang”
      3 sets:
      21-15-9
      Calorie Row (women: 16-12-8)
      42-30-18
      Double Unders
      ***Rest 3 min between sets***
    • Skills and Drills
  • Wed 29th
    • Squat Clean 1×1
      Heavy Single (Single while maintaining good form!)
      10-12 min, rest as needed between sets
    • “Kang the Conqueror”
      15 min AMRAP
      5-4-3-2-1
      Strict Pull Ups (overhand grip)
      Dumbbell Step Over (2x 50/35 to 20″)
  • Thurs 30th
    • Split Jerk 1×1
      10-15 Min Practice
      -Stay light and focus on form
    • “Hank Pym”
      For Time:
      50 GHD’s or Stick Sit Ups
      50×25′ shuttle run
      50 Toes 2 bar
  • Fri 31st
    • “Ant-Man & Wasp”
      Teams of 2 (1:1)
      8 Rds each:
      3 Wall Walks
      9 Front Squats (95/65)
      10/8Cal Echo Bike
    • Accessory
  • Sat 1st
    • “Veb”
      21-15-9
      Dumbbell Deadlifts (70s/50s)
      42-30-18
      Push Ups
      -REST 5 MIN-
      21-15-9
      Sandbag Clean (100/70)
      Deficit Push Up (4″/2″)
  • Sun 2nd
    • “M.O.D.O.C.K”
      5-4-3-2-1
      Rope Climbs
      12/10 Echo Bike after each set of rope climbs

Mon. Mar 20th – Sun. Mar 26th

Posted: 03/20/2023 in WOD

  • Monday 20th
    • “Banana Pepper”
      3 Rds
      8 Overhead Squat (115/80)
      24 pull ups
      -at 10:00-
      3 rounds
      8 Power Snatch (115/80)
      24 Wall Balls (20/14)
    • Accessory:
      For Time: 100 Abmat Sit Ups
  • Tuesday 21st
    • “Jalapeno”
      For Time:
      32/26 Cal Echo Bike
      20 Handstand Push Ups
      24/20 Cal Echo Bike
      15 Hand Stand Push Ups
      16/12 Cal Echo Bike
      10 Hand Stand Push Ups
      8/6 Cal Echo Bike
      5 Hand Stand Push Ups
    • Accessory: Turkish Get-Ups
      5×2 reps (each side)
  • Wednesday 22nd
    • “Habanero”
      12 Min AMRAP
      1-3-5-7-9…
      Power Cleans (115/80)
      Front Squat (115/80)
      Burpee over Bar
    • Accessory
      4 sets for QUALITY
      100ft Single Arm Overhead Dumbbells Carry
      rest between sets as needed
  • Thursday 23rd
    • “Thai Pepper”
      3 Person Team
      250/210 cal Echo Bike
      6000/4800m Rower
      2 work at the same time and 1 rests
    • Skills and Drills: Ring Muscle Up Progression
  • Friday 24th
    • “Ghost Pepper”
      10 sets:
      10 Deadlifts (135/95)
      10 Push Ups
      100m Sprint (or 8×25′ Shuttle Run)
      -Rest 2 min between sets-
  • Saturday 25th
    • “Mayhem For Freedom”
      AMRAP 12 Min
      20 Toes 2 Bar
      40 Thrusters (45/35)
      100 Double Unders
  • Sunday 26th
    • “Cayenne”
      14-12-10-8-6 Cal Bike (14-12-10-8-6-4 women)
      21-18-15-12-9-6 Burpees

Monday Mar 13th – Mar 19th

Posted: 03/13/2023 in WOD
  • Mon 13th
    • Bench Press 1×1
      Heavy Single (10-12 min)
      rest a little longer between sets when you reach heavier weights
    • “Ireland”
      5 Rounds:
      200/175m row
      10 burpee over rower
      15 wall balls (20/14)
  • Tues 14th
    • Power Snatch 10×5
      Every Minute (10:00)
      5 Power Snatch (+15 lbs total from week 2)
      Use light weight that can be cycled smoothly for touch and go reps
    • “St Patrick”
      For Time (partitioned any way)
      1600m run outside or 100 shuttle runs inside
      80 toes to bar
      ***1 shuttle is 25′ down and 25′ back**** for this workout you do NOT have to touch the line
  • Wed 15th
    • Deadlift 1×1
      Heavy Single (10-12 min)
      Rest longer as you increase to heavier weights
    • “Emerald Isle”
      21-15-9
      Double Dumbbbell Clean and Jerks (50s/35s)
      50′ Double Dumbbell front rack walking lunges (50s/35s)
  • Thurs 16th
    • Back Squat 1×1
      Heavy single (10-12 min)
      rest a little longer as weight increases
    • “Kiss Me I’m Irish”
      40-30-20-10
      Box Jump Overs (20)
      20-15-10-5
      Stick Sit Ups (or GHDs)
  • Fri 17th – WEAR GREEN TODAY
    • “Green Eggs and Ham”
      16 min AMRAP
      24/18 Cal Echo Bike
      20 Thrusters (45/35)
      10 Strict Pull-Ups
    • Skills and Drills: Ring Muscle Ups
  • Sat 18th
    • “Shamrock”
      21-15-9
      Deadlifts (225/175)
      Bench Press (155/105)
      -REST 5:00-
      21-15-9
      Deadlift (205/135)
      Bench Press (135/95)
  • Sun 19th
    • “Charms”
      3 Rounds
      75 Double Unders
      25 GHDs (or V Ups)

Mon March 6th – Sun March 12

Posted: 03/07/2023 in WOD
  • Mon March 6th
    • Power Clean + Push Jerk 10×5
      5 Power Cleans and Push Jerks (+15 lbs from week 1)
      Reps should be touch and go
    • “Little Mermaid”
      For Time:
      Buy in: 400 m run
      into 5 rds of:
      5 strict Pull Ups
      5 stricts HSPU
      15 Abmat Sit ups
      into
      Cashout: 400m run
  • Tues March 7th
    • Deadlift 5×2
      2 deadlifts x 5 sets @85% of heavy single from week 1
    • “Under the Sea”
      For Time:
      5 sets
      10 Dumbbell Box Step Ups (50s/35s)(24/20)
      20 Push Ups
      –Rest 0:30 between sets–
  • Wed March 8th
    • Back Squat 5×2
      2 back squats x 5 sets @85% of heavy single (week1)
    • “Ariel + Prince Eric”
      24/19 Cal Echo Bike
      20 Toes 2 Bar
      15 OH Squats (95/65)
      20 Bar facing Burpees
      15 OH Squats (95/65)
      20 Toes 2 Bar
      24/19 Cal Echo Bike
  • Thurs March 9th
    • Bench Press 5×2
      2 bench press x 5 sets at 85% of heavy single from week 1
    • “King Triton”
      AMRAP 18:00
      Teams of 2 (1:1)
      14/11 Calorie Row
      14 Alt. Jumping Split Lunges (7/leg)
  • Fri March 10th
    • “Ursula”
      Every Min (20:00)
      Min 1: 50 Double Unders
      Min 2: 3 Squat Snatches (135/95)
      Min 3: 8x25ft Shuttle Run
      Min 4: 15 GHD/Stick Sit ups
  • Sat March 11th – Bring a Friend Day!
  • Sun March 12th
    • “Max”
      8 Rds:
      15 KB Swings (53/35)
      45 unbroken single unders

Monday February 27th – Sunday March 5th

Posted: 02/27/2023 in WOD
  • Monday Feb 27th
    • Deadlift 5×3
      3 Deadlifts for 5 sets @80% of Heavy Single (week 1)
      Complete a set on the 2 min
    • Chocolate Chip Cookie
      5 sets
      50 Double Unders
      10 Clean and jerks (95/65)
      10 Bar facing burpees
      ***Rest 1 min between sets
  • Tues Feb 28th
    • Back Squat 5×3
      3 Back Squats for 5 sets @80% of Heavy Single (week 1)
      Complete a set on the 2 min
    • Oatmeal Raisin
      5 Rounds
      1 min max calorie echo bike
      1 min max box jumps (24/20)
      1 min kettlebell swings (53/35)
      Rest 1 min between rounds
  • Wed. Mar 1st
    • Bench press 5×3
      3 Bench Press for 5 sets @80% of Heavy Single (week 1)
      Complete a set on the 2 min
    • Snickerdoodle
      2 sets
      27-21-15
      Calorie Ski Erg or Row (women: 21-16-12 calories)
      Push ups (women: 27-21-15 push ups)
      Rest 5 min between sets
  • Thurs Mar 2nd
    • Power Snatch 10×5
      EMOM 10 min, 5 Power Snatch adding 10 lbs from week 2
      Touch and go reps cycled smoothly. Should be light!
    • Shortbread
      3 Rounds
      30 Back Squats (95/65)
      50 Abmat sit ups
  • Fri Mar 3rd – 23.3 GOOD LUCK!
    • or 17.1
      For Time
      10-20-30-40-50
      Dumbbell Snatches (50/35)
      *15 Burpee Box Jump Overs (24/20) after each round of snatches
      Time Cap: 20 min.
  • Sat Mar 4th
    • White Chocolate Macadamia Nut
      4 sets (1 set every 6 minutes)
      15/12 Calorie Row or 150m run
      3 wall walks
      50 double unders
      3 wall walks
      15/12 Calorie Row or 150m run
  • Sun Mar 5th
    • Sugar Cookie
      800m farmers carry (35s/25s)
      Every min, including 0:00, complete 3 burpees

Monday, Feb. 20th – Sunday Feb. 26th

Posted: 02/19/2023 in WOD
  • Monday Feb 20th
    • Last day for option of 23.1. Submit scores by 7pm
    • Back Squat 5×5
      5 Back Squats x 5 Sets @75% of Heavy Single (Week1)
      *Complete one set every 2 min
    • “Shrek”
      For Time
      1000/800m row
      50 Push Ups
      200 Double Unders
      50 Push Ups
      1000/800m row
  • Tuesday Feb 21st
    • Bench Press 5×5
      5 Bench Press x 5 Sets @75% of Heavy Single (Week1)
      *Complete one set every 2 min
    • 12:00 AMRAP
      3-6-9-12-15-18
      Double Dumbbell Cleans (50s/35s)
      Toes 2 Bar
      Burpee Over Dumbbell
  • Wednesday Feb 22nd
    • Power Clean + Push Jerk 10×5
      Every minute (10 min)
      5 Power Cleans and Push Jerks (add 10 lbs from week 1)
      Should be light weight that can easily be cycles for 5 touch and go reps
    • “Lord Farquaad”
      Every Min for 14 min
      Even Min: 12/10 Calorie Echo Bike
      Odd Min: 15 wall balls (20/14)
  • Thursday Feb 23rd
    • Deadlift 5×5
      5 Deadlift x 5 Sets @75% of Heavy Single (Week1)
      *Complete one set every 2 min
    • “Not my gumdrop buttons”
      3 Rounds
      100ft front rack walking lunge (95/65)
      21 ghds (or stick sit ups)
      3 rope climbs (or 15 strict pull ups)
  • Friday Feb 24th
    • FRIDAY NIGHT LIGHTS 4pm-?
      23.2 Come workout and eat tacos!
    • Or “Jack”
      20:00 AMRAP
      10 Push Press (115/85)
      10 Kettlebell Swings (53/35)
      10 Box Jumps (24/20)
    • Skills and Drills: Handstand Push-Up (Kipping)
  • Saturday Feb 25th
    • 23.2 or
    • “Donkey + Dragon”
      Teams of 2
      48/38 Echo Bike or 800m run
      30 Sandbag Squats (150/100) or Front Squats (185/125)
      48/38 Echo Bike or 800m run
      24 Sandbag Squats (150/100) or Front Squats (185/125)
      48/38 Echo Bike or 800m run
      18 Sandbag Squats (150/100) or Front Squats (185/125)

      Individual: Half of each movement
  • Sunday Feb 26th
    • 23.2 or
    • “I like the boulder, that’s a nice boulder”
      Every Min for 15 min
      5 sets of 3 min
      Min 1: 10 Dumbbell Step Back Lunges (2×50/35)
      Min 2: 10 Strict Pulls Ups
      Min 3: 10 Deficit Push Ups (4″/2″)

Monday Feb 6th – Sunday Feb 12th

Posted: 02/06/2023 in WOD
  • Monday Feb 6th
    • Power Clean + Push Jerk 10×5
      5 Power cleans and push jerks (+5 lbs total from week 1)
      This should be light weight that can be cycled smoothly for touch and go
    • “Boy Meets World”
      For Time
      75 Air Squats
      25 Push Ups
      50 Wall Balls (20/14)
      25 Push Ups
      75 Air Squats
  • Tuesday Feb 7th
    • Deadlifts 5×5
      5 Deadlifts x 5 Sets @70% of Heavy Single (week 1)
      Complete a set on the 2 min.
    • “Corey and Topanga”
      18:00 AMRAP
      Teams of 2
      500/450 row
      50 double unders
      ***rower is always occupied

      Individual:
      5 sets
      500/450m row
      50 double unders
      rest 1 min between sets
  • Wednesday Feb 8th
    • Back Squats 5×5
      5 back squats x 5 sets @70% of heavy single from week 1
      Complete a set every 2 min
    • “Mr Feeny”
      16:00 AMRAP
      14 Alt. Hang Dumbbell Clean and Jerk (50/35)
      12 Burpee Over Dumbbell
      10 Toes 2 Bar
  • Thursday Feb 9th
    • Bench Press 5×5
      5 bench press x 5 sets @70% of heavy single from week 1
      Complete a set every 2 min
    • “Shawn Hunter”
      Teams of 2
      8 Sets (each 1:1)
      16/14 Cal Echo Bike
  • Friday Feb 10th
    • 18.2
      12 min AMRAP
      1-2-3-4-5-6-7-8-9-10
      Dumbbell Front Squats (50s/35s)
      Bar Facing Burpees
      -into-
      1RM Clean (power or squat)
      SugarWOD will have 2 scores 1: time for dumbbells and burpees 2: Clean weight) both completed in 12 min)
    • Skills and Drills: Handstand Push Ups
  • Saturday Feb 11th
    • “Minkus”
      Teams of 2
      2000/1750 row
      100 Pull Ups
      1500/1300m row
      100 GHDs (100 Stick Sit Ups)
      1000/850m row
      100 Push ups
      500/400m row

      Ind: Half of everything.
    • Core Work
  • Sunday Feb 12th
    • “Mr Turner”
      5 sets
      10 Dumbbell Deadlifts (50s/35s)
      100ft Single Arm Dumbbell Overhead/Single arm front rack hold (switch 50ft)
      10 Dumbbell Deadlifts (50s/35s)
      -Rest 1:1 between sets-

Monday Jan 30th – Sunday Feb 5th

Posted: 01/30/2023 in WOD
  • Monday Jan 30th
    • Deadlift 5×5
      5 Deadlift x 5 sets @65% of Heavy Single (Week 1)
      Complete a set on the 2 min mark
    • “Taylor Swift”
      2 sets
      12 Devils Press (50s/35s)
      50 Double Unders
      8 Devils Press (50s/35s)
      50 Double Unders
      4 Devils Press (50s/35s)
      50 Double Unders
      -rest 2 min between sets-
  • Tuesday Jan 31st
    • Back Squat 5×5
      5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
      Complete a set on the 2 min mark
    • “I Knew Your Were Trouble”
      For Time:
      40/32 Cal Echo Bike
      50 Pull Ups
      40/32 Cal Echo Bike
  • Wednesday Feb 1
    • Bench Press 5×5
      5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
      Complete a set on the 2 min mark
    • “Shake it Off”
      75 Burpee Box Jump Overs (24″/20″)
      Every 2 min, including 0:00, preform 5 front squats
  • Thursday Feb 2
    • Power Snatch 10×5
      EMOM for 10:00
      5 Power Snatch
      Use lightweight that can be cycled smoothly for 5 Touch and Go reps
    • “Look What You Made Me Do”
      4 Sets:
      1 min Max Push Press (45/35)
      1 min Max Abmat sit ups
      1 min Max Walking Lunge Steps
      1 min rest
  • Friday Feb 3rd
    • Open 14.4
      AMRAP 14:00
      60 Calorie Row
      50 Toes 2 bar
      40 Wall Balls
      30 Power Cleans (135/95)
      20 Muscle Ups
    • Skills and Drills
      Handstand Hold
  • Saturday Feb 4th
    • “We are Never Ever Getting Back Together”
      Partner Workout
      400m Run together (or 1600m bike split)
      30 Wall Walks
      800m Run together
      60 Overhead Squats(95/65)
      400m Run together
    • Core Work
  • Sunday Feb 5th
    • “Our Song”
      10 Rounds
      8 Dumbbell Bench (50s/35s)
      16/14 Cal Bike

Monday Jan 23rd – Sunday Jan 29th

Posted: 01/23/2023 in WOD
  • Monday 23rd
    • Back Squat 1×1
      Heavy single (10-12 min)
    • “Toyota”
      For Time
      500-400-300-200-100m
      Row
      50-40-30-20-10
      Air Squats

      **Women distance 400-320-240-160-80
  • Tuesday 24th
    • Power Clean + Push Jerk 10×5
      5 Power Cleans + 5 Push Jerks
      Lightweight that can be cycles smoothly for touch and go reps
    • “Honda”
      3 Rounds for Time:
      20 Handstand Push Ups
      30 Toes 2 Bar
      50′ Front Rack Walking Lunge (95/65)
  • Wednesday 25th
    • Bench Press 1×1
      Heavy Single (10-12 minutes)
    • “General Motors”
      80/65 Echo Bike
      EMOM (including 0:00) preform 5 Burpee to Plate (10 lb. Hi-Temp)
  • Thursday 26th
    • Deadlift 1×1
      Heavy Single (10-12 min)
    • “Mazda”
      Teams of 2
      6 sets (each/1:1)
      100 ft sandbag carry (150/100) or DB Farmers carry (70s/50s)
      6 High Box Jumps (36/30)
  • Friday 27th
    • “Open Workout 12.4/13.3”
      12:00 AMRAP
      150 Wallballs
      90 Double Unders
      30 Muscle Ups
    • Skills and Drills Session
      Focus: Handstand Hold
  • Saturday 28th – 8am WOD and 9am Jump Rope Clinic
    • “Ford”
      Teams of 2
      20 Rope Climbs
      40/32 Calories Row (Each at the same time – 2 rowers)
      60 Clean & Jerks (135/95)

      Individual Option:
      10, 40/32, 30
    • Mini Pump Session
  • Sunday 29th
    • “Volkswagen”
      21-18-15-12-9-6-3
      KB Swings (53/35)
      42-36-30-24-18-12-6
      Walking Lunge Steps

Sunday, Jan 15th – Sunday Jan 22nd

Posted: 01/15/2023 in WOD
  • Sunday Jan 15th
    • “Ratatouille”
      For Time:
      150 Kettlebell Swings (53/35)
      *** every time you break you complete 10 burpee to 6″ bar/target
    • BikeErg Interval
  • Monday Jan 16th
    • “Ducky”
      21-15-9
      Power Cleans (115/80)
      Bar Facing Burpees
    • Flat Bench DB Chest Fly
    • Single Arm DB Kickback
  • Tuesday Jan 17th
    • “Littlefoot”
      15-12-9
      Dumbbell Thrusters (50/35)
      Dumbbell Box Step Ups
      16/14 Calorie Echo Bike
    • Core Work
  • Wednesday Jan 18th
    • TBD
    • Hang Power Snatch 10×1
      EMOM (10:00)
      1 hang power snatch (build in weight as form will allow)
  • Thursday Jan 19th
    • “Cera”
      Teams of 2
      120 GHD’s (or Stick Sit ups)
      12 Rope Climbs (or 40 strict pull ups)
      240 Wall Balls (20/14)

      Individual:
      50 GHDs (or stick sit ups)
      5 rope climbs
      100 Wallballs
  • Friday Jan 20th – 3rd drawing for Open Athletes
    • “11.2”
      15:00 AMRAP
      9 Deadlifts
      12 Hand Release Push Ups
      15 Box Jumps (24/20)
  • Saturday Jan 21st – HEALTHY POT LUCK DAY (bring a dish to share and send us the recipe)
    • “Spike”
      Teams of 2:
      3 Rounds
      2000m/1750m row
      30 synchro dumbbell front squats (50/35)
      (or 60 DB front squats)

      Individual:
      3 rounds:
      1000m/850m row
      30 DB front squats
  • Sunday Jan 22nd
    • “Petrie”
      Every 2:00 x 8 sets
      12 Burpee Pull-Ups
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