WOD

Workout of the Day Posts

Saturday, May 19, 2018

3 Rounds, E3 Minutes

15 Slam Balls + 50 DUs

400m Run

30 Box Jump Overs

500m Row

High School Games 2014 and 2018.

Friday, May 18, 2018

High Hang Clean + Hang Clean + Jerk

Back Squat
3 x 6

Thursday, May 17, 2018

3 rounds not for time:
20 Arch to Hollow Rolls
:60 Nose to Wall HS Hold or HS Walks

AMRAP IN 4
Bike Max calories

Rest

AMRAP IN 4
12 RKB Swings
8 KB Reverse Lunge

Rest

AMRAP IN 4
6 D-Ball to Shoulder
8 Push Ups

Wednesday, May 16, 2018

Jerk
5 x 2

For Time:
300m Row
20 SA DB Push Press
20 T2B

120 DUs
16 SA DB Push Press
16 T2B

200m Row
12 SA DB Push Press
12 T2B

60 DUs
10 SA DB Push Press
10 T2B

Tuesday, May 15, 2018

Technique Warm Up
3 x 3

Snatch
Work up to a heavy single

Front Squat
3 x 3

Monday, May 14, 2018

5 Rounds

2 min
Fire Hydrant SB Carry
Bike Max Cal’s

Rest

2 min
5 Burpees
8 Pull Ups

Rest

Sunday, May 13, 2018

Tall Clean
3 x 3

Dip Clean
5 x 3 reps

Yo Mama’s Day WOD…You pick!
10 min time cap!

Fran
21 – 15 – 9
Thrusters 95/65
Pull Ups

Grace
30 Clean and Jerk 135/95

Diane
21 – 15 – 9
Deadlift 225/155
HSPU

Annie
50 – 10
DU’s
Sit UPs

Jackie
1000 m Row
50 Thrusters 45/35
30 Pull Ups

Elizabeth
21 – 15 -9
Clean 135/95
Ring Dips

Saturday, May 12, 2018

Partner WOD!
AMRAP in 30 min
50 Squats
40 RKBSwings
30 Push Press
20 Burpees
10 Strict Pull Ups

This weekend is the last chance to get tickets for the Jodi and Amy Pan Am Masters fundraiser!

Friday, May 11, 2018

3 Snatch Balance + 3 Heaving Snatch Balance

Mid-Hang Snatch
5 x 3

5 x 1 Halting Snatch DL + 2 Snatch Pull

Bulgarian Split Squat
4 x 8 / leg

Thursday, May 10, 2018

5 rounds for time :
26 Cal Bike
18 Push Ups
16 Box Jumps
12 Toes to Bar
Rest 2 min

Wednesday, May 9, 2018

Running club tonight at 6:15

3 x 3 Tall Jerk + 3 Push Jerk BNK

Jerk BNK
5 x 3

3 Rounds
In 3 minutes, complete
500 Meter Row
Max Reps G2OH
Rest

Last few days to buy tickets for Coach Jodi P’s  50/50 draw and Barbell Draw.  The draw is on Monday!

Tuesday, May 8, 2018

Tall Clean
3 x 3

Mid-Hang Clean
5 x 3

1 Halting Clean Deadlift + 2 Clean Pull
5 x

Bulgarian Split Squat
4 Sets x 8 Reps / leg

Monday, May 7, 2018

Teams of 2!

AMRAP in 10
10 Box Jumps
6 C2B Pull Ups

rest

AMRAP in 10
Parking Lot Farmers Carry
6 DB Thrusters

Sunday, May 6, 2018

Technique Warm Up
3x
3 Snatch Balance + 3 Heaving Snatch Balance

Dip Snatch
5 x 3

21 – 15 – 9
Cal Row
HR Push Ups

Saturday, May 5, 2018

AMRAP in 15 min
20 KB Clean & Jerk
Fire Hydrant Run
20 RKB Swing
10 Burpees

Friday, May 4, 2018

Clean Warm Up
3 x 3 Muscle Clean + 3 Tall Clean

Mid-hang Clean
5 x 3

Halting Cl Deadlift + Finish
5 x 3 reps

BB Back Rack Lunge
4 x 6 /leg

Thursday, May 3, 2018

3 Rounds:
10 Roll to candlestick
3 Wall Walks
7 Strict Pull Ups

AMRAP in 15 min
200m Run
Parking Lot DBall or SBag Carry
10 Thrusters

Wednesday, May 2, 2018

Jerk BNK
5 x 3

AMRAP in 10:
6 HSPU
10 Ring Row
30 DUs

Hollow Rock
3 x :40 seconds

Tuesday, May 1, 2018

Mid-Hang Snatch
5 x 3

Halting Snatch DL
5 x 3

Lunge
4 x 8

Monday, April 30, 2018

“Dirty Thirty”

30 Cals Bike / row
30 Pulls ups
30 DL 185/125
30 Dips
30 Box jumps
30 Burpees
30 Wall balls
30 Cal row / bike

Compare to November 27/17

Sunday, April 29, 2018

Turkish Get Up
1RM

AMRAP in 9 minutes:
3 H. Power Snatch
6 Overhead Squats
9 Burpees

Saturday, April 28, 2018

5 Rounds
15 Box Jumps
200m Run
30 KB Snatch

Friday, April 27, 2018

Conventional or Sumo Deadlift
1RM

3 Rounds
50 Wall Balls
Rest

Thursday, April 26, 2018

2000m row

Rest

3 Rounds
50 DU’s
12 Push Jerk

Rest

75 Cal Bike
15 DBall to Shoulder

Wednesday, April 25, 2018

Bench

4 Rounds
400m Run
25 American Kettlebell Swings
Rest

Tuesday, April 24, 2018

Back Squat
1RM

AMRAP in 5 min:
5 Squat Cleans
10 Burpees

*If you missed Power Clean on Sunday, you can test today at the back of the gym.

Happy Birthday Alex!

Alex 2007

Alex 2018

Money, April 23, 2018

TABATA intervals for max reps and calories:

Box Jumps

Bike

DUs

MU’s

800m Run

Strong-Human Fundamentals
May 12th from 1 to 3pm
Click here to register online.

Sunday, April 22, 2018

Power Clean
1RM

12 – 9 – 6
Power Clean
HSPU

This weeks testing: 
Sunday: Power Clean 
Tuesday: Back Squat (+ Power Clean if you missed today)
Wednesday: Bench 
Friday: Deadlift (+ Bench if missed you Wednesday)

Saturday, April 21, 2018

AMRAP in 30 min
600m Row / 50 Cal Bike / 60 RKBS
4 TGU
12 Goblet Squats
15 Push Ups

Testing RM’s:
Sunday: Power Clean
Tuesday: Back Squat
Wednesday: Bench
Friday: Deadlift

Friday, April 20, 2018

Squat
10 x 2
2 x 1

Delaod
5 x 2

Reverse Grip Bent BB Row
3 x 12

AMRAP in 5 Min
6 Deadlift
9 Pull Ups
12 Box Jumps