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WOD

Hey Buddy!! 111718

November 17, 2018
Hey Buddy!! 111718
Metcon
Metcon (AMRAP - Rounds and Reps)
20 AMRAP
With a partner
A. Performs 200m farmers carry (53's/35's)
B. Max rounds of
5 Power snatch (135/95)
10 Toes to bar
15 Lat bar burpees
* score is rounds and reps

This Looks Fun 111618

November 16, 2018
This Looks Fun 111618
Warm-up
4 Rounds
20 Jumping jacks
10 EB RDL
10 Lunges
5 EB press
Weightlifting
Bench Press (15 Minutes to complete 5 sets of 5 @75%)
Metcon
Metcon (Time)
1600m Bike
60 Deadlift (115/75)
800m Row
40 OH Lunge (115/75)
400m Run
20 STOH (115/75)
*25 min cap

Gymnasty 111518

November 15, 2018
Gymnasty 111518
Warm-up
Pedal 2-3 minutes
Then 3 rounds
5 Ring rows
5 Hanging knee raise
10 Box step ups
Metcon
Metcon (AMRAP - Reps)
30 sec ME GHD sit up
30 sec rest
30 sec ME cal bike
Metcon
Metcon (AMRAP - Rounds and Reps)
20 AMRAP
5 C2B pull ups
10 Push Ups
15 Box jump overs (24/20)

Almost Rest Day 111418

November 14, 2018
Almost Rest Day 111418
Warm-up
Pedal 2-3 minutes,
Then 3 rounds
20 SU or DU
10 EB Front Squats
5 Sit Ups
Weightlifting
Front Squat (Every 2:00 X 5 rounds, 5 reps @75% each round)
Metcon
Metcon (Time)
3 Rounds
100 DU (200 SU scale)
50 Sit ups
25 Wall Balls (20/14)
*20 Minute cap

3’s Company 111318

November 13, 2018
3's Company 111318
Warm-up
3 Rounds
12 Lunges
10 EB Hang Cleans
8 EB STOH
6 EB Front Squats
Metcon
Metcon (Time)
"Grace" *10 Min Cap
30 Clean & Jerks (135/95)
"Fran" *10 Min Cap
21-15-9
Thrusters (95/65)
Pull Ups
"Diane" *10 Min Cap
21-15-9
Deadlift (225/155)
HSPU
** 5 Minute rest between each

Row, Row, Row 111218

November 12, 2018
Row, Row, Row 111218
Warm-up
3 Rounds
100m Row
10 Air Squats
5 Inch Worms
Metcon
Metcon (Time)
1500m Row
Metcon
1000m Row (Time)
Max Effort 1000m Row
Metcon
500m Row (Time)
Max Effort 500m Row

Veteran’s Weekend 111018

November 10, 2018
Veteran's Weekend 111018
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Cafe Latte 110918

November 9, 2018
Cafe Latte 110918
Warm-up
4 Rounds
20 Jumping Jacks
14 Box Step Ups
8 EB Hang Snatches
Weightlifting
Power Snatch (10 EMOM 2 reps @ 80%)
Metcon
Metcon (Time)
5 Rounds
5 Power Snatch (135/95)
10 Box Jumps (24/20)
30 DU
*15 Minute Cap

Double Shot 110818

November 8, 2018
Double Shot 110818
Warm-up
Pedal 2-3 Minutes
Then
3 Rounds
6 Ring Rows
12 Air Squats
Metcon
Metcon (AMRAP - Reps)
Death By Strict Pull Ups
*increase by 2 reps every minute
Metcon
Metcon (Time)
100 Pull Ups
*200m run every drop
*10/7 cal row/bike if raining
** 20 minute cap

Americano 110718

November 7, 2018
Americano 110718
Warm-up
3 Rounds
200m Run
10 EB RDL
10 EB Front Squat
10 EB STOH
Weightlifting
Push Jerk (10 EMOM 3 reps @ 80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
10 AMRAP
10 Deadlift
10 Front Squat
10 STOH
*Barbell (115/75)

Mocha 110618

November 6, 2018
Mocha 110618
Warm-up
Pedal 2-3 Minutes
3 Rounds
20 Single Unders or DU
10 Light KB Swings
5 Sit Ups
Metcon
Metcon (AMRAP - Reps)
3 AMRAP
Max Cal Bike
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
60 DU
30 KB Swings (53/35)
15 Toes To Bar

Pumpkin Spice 110518

November 5, 2018
Pumpkin Spice 110518
Warm-up
3 Rounds
150m Row
10 Empty Bar Hang Cleans
10 Empty Bar Back Squats
Weightlifting
Back Squat (8 EMOM 3 reps @ 80%)
Metcon
Metcon (AMRAP - Reps)
2 Rounds
3 AMRAP
40/30 Cal Row
ME Burpees Over The Rower
2 Min Rest
3 AMRAP
15 Clean & Jerks (135/95)
ME Bar Facing Burpees
2 Min Rest
*Score is total burpees

WZA Team #2 110318

November 3, 2018
WZA Team #2 110318
Metcon
Metcon (Time)
3 Rounds
15 Back Squats (135/95)
15 HSPU

110218 – Nice And Easy

November 2, 2018
110218 - Nice And Easy
Warm-up
400M Run
3 Rounds Of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Metcon
Metcon (Time)
Complete 10 Units
*can’t do same unit back to back
2 Rope Climbs
5 Bar Muscle Ups
14 Pistol Squats
14 Ring Push Ups
30 Ab Mat Sit Ups

110118 – Get A Grip

November 1, 2018
110118 - Get A Grip
Warm-up
Pedal 2 Minutes
Then 3 Sets
8 Hanging Knee Raises
4 Barbell RDL
4 Barbell Good Mornings
Weightlifting
Deadlift (8 EMOM 3 reps @ 70%)
Metcon
Metcon (Time)
For Time
4000/3000M Bike Buy In
Then 3 Rounds
15 Toes To Bar
15 Deadlifts (225/155)

103118 – Thank Me Later

October 31, 2018
103118 - Thank Me Later
Warm-up
50 Jumping Jacks
Then 2 Sets
8 Barbell Thrusters
8 Box Step Ups
Weightlifting
Thruster (15 Minutes to establish 1RM)
Metcon
Metcon (AMRAP - Reps)
AMRAP 10 - Ascending Ladder
3 Thrusters (95/65)
3 Burpee Box Jumps (24/20)
6 Thrusters
6 Burpee Box Jumps
9 Thrusters
9 Burpee Box Jumps
...

103018 – Don’t Hold Your Breathe

October 30, 2018
103018 - Don’t Hold Your Breathe
Warm-up
3 Sets
150M Row
10 DU or 20 Singles
10 Lunges
Metcon
Metcon (Time)
For Time
1600M Row
160 Double Unders
1600M Run

102918 – Such Thrill, Much Wow

October 29, 2018
102918 - Such Thrill, Much Wow
Warm-up
Pedal 2 Minutes
Then 3 Sets
5 Ring Rows
5 Barbell Hang Snatch
5 Barbell Overhead Squat
Weightlifting
Power Snatch (15 Minutes to establish 1RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
15 Wall Ball (20/14)
10 Chest To Bar Pull Ups
5 Power Snatch (115/75)

Team! 102718

October 27, 2018
Team! 102718
Metcon
Metcon (Time)
"Boats and Toes"
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jump (24/20)

Directly Into…

50-40-30-20-10:
Toes to Bar
Power Snatches

Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105

102618 – Number Crunch

October 26, 2018
102618 - Number Crunch
Warm-up
4 Sets
1 Wall Walk
3 Negative Pull Ups
5 Goblet Squats
Metcon
Metcon (AMRAP - Reps)
:30 ME GHD
:30 Rest
:30 ME Ski Erg
Metcon
Metcon (Time)
For Time
6-9-12-15
HSPU
12-18-24-30
Pull Up
24-36-48-60
Air Squat
**20 Minute cap

102518 – Feel Sore Yet?

October 25, 2018
102518 - Feel Sore Yet?
Warm-up
2 Sets
50 Single Unders
8 Barbell Front Rack Lunges
8 Barbell Push Press
Weightlifting
Push Press (10 EMOM 3 reps increasing weight each round)
Push Press (10 EMOM 3 reps increasing weight each round)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
10 Front Rack Lunges (115/75)
10 Push Press (115/75)

102418 – Leg Day Errday

October 24, 2018
102418 - Leg Day Errday
Warm-up
200M Run
3 Sets
10 Lunges
8 Box Step Ups
6 Barbell Hang Cleans
Weightlifting
Hang Clean (8 EMOM 2 reps add weight each round)
Metcon
Metcon (Time)
For Time
21 Hang Cleans (135/95)
21 Box Jumps (24/20)
400M Run
15 Hang Cleans
15 Box Jumps
400M Run
9 Hang Cleans
9 Box Jumps
400M Run
**25 Minute cap

102318 – Double Trouble

October 23, 2018
102318 - Double Trouble
Warm-up
2 Sets
15 Single Unders or 30 DU
5 Empty Bar Hang Snatch
5 Emlty Bar Overhead Squats
Weightlifting
Front Squat (15 Minutes to find 8RM)
Metcon
Metcon (AMRAP - Reps)
5 x 1:30 Work / 1:30 Rest
12 Overhead Squats (95/65)
Max Double Unders In Remaining Time
*score is total dubs

102218 – Hang On!

October 22, 2018
102218 - Hang On!
Warm-up
Bike For 3 Minutes
Then 2 Sets
5 Burpees
10 V-Ups
Metcon
Metcon (Time)
50/35 Cal Bike
Metcon
Metcon (Time)
For Time
100 Toes To Bar
*5 burpees with 2 push ups every time you break
**So 2 push ups followed by standing and jumping is 1 rep

102018 – Sandy’s 300

October 20, 2018
102018 - Sandy's 300
Metcon
Metcon (AMRAP - Reps)
25 AMRAP
100 Plate Burpees (45/35)
100 Double Unders (200 Singles)
100 Box Jump Overs (24/20)
*Reps Must Be Split Evenly

101918 – Quadzilla

October 19, 2018
101918 - Quadzilla
Warm-up
Row 500m
THEN
3 Rounds
8 Lunges
5 Hang Power Cleans
Weightlifting
Power Clean (10 EMOM 1 rep increasing each round)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
1000m Row Buy In
In Rermaining Time
AMRAP
30 Lunges
20 Power Cleans (135/95)

101818 – Diane

October 18, 2018
101818 - Diane
Warm-up
2-3 Minutes on the Bike
Then
2 Rounds
:30 Second Plank
10 PVC Passthroughs
10 PVC Good Mornings
THEN
Warm up Deadlift
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Weightlifting
Bench Press (Complete 5 sets of 5 @ 75%)

101718 – Chaos

October 17, 2018
101718 - Chaos
Warm-up
2 Rounds
200m Run
20 Lunges
30 Second Plank
Metcon
Metcon (Time)
Complete 10 Units
*Cannot do same unit back to back
1 = 400m Run
1 = 500m Row
1 = 800m Bike
1 = 50 Double Unders
1 = 20 Burpees

101618 – Because I Said So

October 16, 2018
101618 - Because I Said So
Warm-up
2 Minutes easy pedal on Bike
THEN
3 Rounds
5 Push Ups
15 Jumping jacks
5 Light Wall Balls
THEN
Work up to 75% Back Squat
Weightlifting
Back Squat (15 Minutes to complete 5 sets of 5 @ 75%)
Metcon
Metcon (AMRAP - Rounds and Reps)
10 AMRAP
200m Run
20 Hand Release Push Ups
20 Wall Balls (20/14)

101518 – Can I Borrow Your Lats?

October 15, 2018
101518 - Can I Borrow Your Lats?
Warm-up
200m Run
THEN
3 Rounds
5 Ring Rows
10 Air Squats
15 Second Hang From Bar
Metcon
Metcon (AMRAP - Reps)
Death By Strict Pull Ups
*increase by 2 each round
Metcon
Metcon (Time)
4 Rounds
400m Run
20 Pull Ups
10 Ring Dips