A.
Every minute, for 28 minutes, complete 30 seconds of work at each of these stations:
Minute 1: Sandbag Cleans or Tire Flips
Minute 2: Farmers Carry
Minute 3: Box Pushes
Minute 4: Rope Climbs
Category Archives: WODs
Basic everyday WODs.
Thursday, September 20, 2018
NEW OPEN GYM HOURS: Saturday morning 7-9:30 AM
Workout of the Day
A.
From 0:00-8:00
Row 500m/400m
60 Wall-Balls (20 / 14)
B.
From 8:00-16:00
Row 500m/400m
50 Toes to Bar
C.
From 16:00-24:00
Row 500m/400m
40 Hang Clean and Jerk w Dumbbell (50 / 35)
D.
From 24:00-32:00
Row 500m/400m
30 Handstand Push-ups
Each will be scored for time
Masters: 14/10, 35/20, hand release push-ups
Rx+ 50/40 Calories, 30/20, 70/50, strict HSPU
Wednesday, September 19, 2018
Workout of the Day
A.
Deadlift
Every 2 minutes, for 20 minutes (10 sets)
40 Double-unders
3 Deadlifts
Starting at a moderate weight, build the load by feel over the course of the 10 sets
Rx+ 60 DU
B.
Every minute, for 10 minutes:
12 Kettlebell Swings (53 / 35)
Max Jumping Lunges
Masters: 35 / 26, reverse lunges (not jumping)
C.
Optional:
2 Minutes of Butterfly Sit-ups
2 Minutes of Forearm Plank Hold
2 Minutes of Russian Twists (25 / 15 lb plate)
Tuesday, September 18, 2018
Workout of the Day
A.
Shoulder Press 10-10-10-10-10
Starting light, build to a heavy set of 10
After each set: 10 Bent Over Rows (10 each arm)
B.
AMRAP in 12 minutes of:
5 Hang Squat Clean Thrusters (125 / 85)
10 Chest to Bar Pull-ups
150m Run
Masters: 95 / 65, pull-ups
Rx+ hang squat clean + squat jerks (135 / 95), 5/3 ring muscle-ups
Monday, September 17, 2018
Workout of the Day
A.
Front Squats
Every minute, for 12 minutes: Pause Front Squats
Starting light, increase the load every 3 minutes
Minutes: 1,2,3: 4 reps
Minutes: 4,5,6: 3 reps
Minutes: 7,8,9: 2 reps
Minutes: 10,11,12: 1 rep
B.
(Last done: 2/14/17)
AMRAP in 10 minutes of:
7 Right Arm Dumbbell Snatches (50 / 35)
7 Left Arm Dumbbell Snatches
7 Burpee Broad Jumps (6 ft/ 4 ft)
Rx+ 70 / 50
Monday, September 15, 2018
Workout of the Day
A.
In teams of two, with one person working at a time, complete the following:
2500m on Assault Bike
30-20-10 rep rounds of:
Front Squats (95 / 65)
Box Jumps (24 / 20)
1250m Row
then
30-20-10 rep rounds of:
Push Presses (95 / 65)
Pull-ups
800m Run*
3-20-10 rep rounds of:
Thrusters (95 / 65)
Burpees Over the Bar
*Both partners run.
Rx+ 135 / 95, chest to bar
Friday, September 14, 2018
Workout of the Day
A.
Every 6 minutes, for 30 minutes (5 rounds):
20 Wall-Balls (20 / 14)
15/12 Calories on Bike
10 Toes to Bar
10-8-6-4-2 Power Cleans
Masters: 95-105-115-125-135 / 55-65-75-85-95
Rx: 135-155-185-205-225 / 95-105-125-135-145
Rx+: 30/20 lb ball, Clean AND Jerk: 185-205-225-255-275 / 125-135-145-155-165-175
Thursday, September 13, 2018
The Summer Throwdown pics are in! Michael Chase did an incredible job again. I have been sharing them on Facebook, but if you don’t have FB and would like to see them, email me.
Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
10/7 Calories on Rower
2 Squat Snatches
Starting light, build over the course of the 10 sets
Or start and stay at a lighter load and work technique
B.
“Vortex Suplex”
Every minute, for 10 minutes:
6 Overhead Squats (95 / 65)
Max Handstand Push-ups
Masters: 65/45, push-ups
Rx+: 135/ 95, strict HSPU
Wednesday, September 12, 2018
Workout of the Day
A.
Every minute, for 28 minutes (7 rounds):
Min 1: 40 Double-unders
Min 2: 20 Kettlebell Swings
Min 3: 20 Abmat Butterfly Sit-ups
Min 4: 20 Lunges w KB in Goblet Hold
Rx+ 50 DU, 20 KB snatches (53 / 35), 14 GHDSU, 14 Pistols
Tuesday, September 11, 2018
Workout of the Day
A.
Bench Press
15 minutes to build to a heavy single
After each set: 30 seconds of Russian Twists
B.
Shoulder Press Biathlon (last done: 3/29/17)
25 Presses (95 / 65)
25 Presses ( 75 / 55)
25 Presses (55 / 45)
Every time you break, run 200m
The bar is either on your shoulders in the jerk rack, overhead, or on the ground while you’re running… no resting with the bar in the hang position, on your back, or anywhere else.
Rx+ 115 – 105 – 95 / 75 – 65 – 55