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WOD

081818 – Saturday Stumper

August 18, 2018
081818 - Saturday Stumper
Metcon
Metcon (Time)
3 Rounds
500m Row
15 Box Jumps (24/20)
12 Deadlifts (185/125)

The Jefferson’s 081718

August 17, 2018
The Jefferson's 081718
Warm-up
4 Rounds
20 SU
10 Empty Bar Hang Snatch
5 Pull Ups
Weightlifting
Power Snatch (8 EMOM 2 reps @ 85%)
Metcon
Metcon (AMRAP - Rounds and Reps)
8 AMRAP
32 DU
16 Chest To Bar
8 Power Snatch (135/95)

Different Strokes 081618

August 16, 2018
Different Strokes 081618
Warm-up
3 Rounds
200m Run
10 Empty Bar Clean and Jerk
5 Sit Ups
Weightlifting
Push Press (8 EMOM 3 reps @ 80%)
Metcon
Metcon (Time)
3 Rounds
10 Toes To Bar
10 Clean & Jerk (135/95)

Good Times 081518

August 15, 2018
Good Times 081518
Warm-up
3 Rounds
10 Jumping Squats
5 Push Ups
5 Ring Rows
Metcon
Metcon (AMRAP - Reps)
9 EMOM (Alt.)
1. Target Burpees
2. Rest
5 Minute Rest
9 EMOM (Alt.)
1. Cal Bike
2. Rest
5 Minute Rest
9 EMOM (Alt.)
1. Cal Row
2. Rest

Sanford and Son 081418

August 14, 2018
Sanford and Son 081418
Warm-up
Pedal 2-3 Minutes
Then,
3 Rounds
20 SU
10 Empty Bar Back Squat
10 Light KB Swings
Weightlifting
Back Squat (15 Minutes to complete 4 sets of 8 @70%)
Metcon (AMRAP - Rounds and Reps)
10 ARMAP
15 KB Swings (70/53)
30 Sit Ups
60 DU
Metcon

Welcome Back Carter 081318

August 13, 2018
Welcome Back Carter 081318
Warm-up
4 Rounds
20 Jumping Jacks
10 Air Squats
8 Ring Rows
5 Inch Worms
Metcon
Metcon (Time)
10 Rounds
200m Run
10 HR Push Ups
20 Pull Ups
30 Step Back Lunges

*40 Minute Cap

31 Heroes 081118

August 11, 2018
31 Heroes 081118
Metcon
31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

081018 – Speed Clean Ladder

August 10, 2018
081018 - Speed Clean Ladder
Warm-up
Pedal For 2 Minutes
Then
2 Sets
7 Bar Hang Power Cleans
7 Bar Front Squats
Metcon
Metcon (Time)
Squat Clean Ladder
Men’s RX
(5)155-(4)185-(3)205-(2)225-(1)245
Women’s RX
(5)105-(4)125-(3)145-(2)155-(1)165
Men’s Scaled
(5)95-(4)115-(3)135-(2)155-(1)175
Women’s Scaled
(5)65-(4)75-(3)95-(2)105-(1)125
*5 minute penalty after second failed attempt
Weightlifting
Bench Press (In remaining class time establish 1RM)

080918 – Boulderfist

August 9, 2018
080918 - Boulderfist
Warm-up
Pedal 20 Calories
Then 2 Sets
5 Push Ups
10 Light DB Hang C&J
15 Single Unders
Metcon
Metcon (Time)
35/25 Cal Bike
*Xebex only
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
7 Ring Dips
14 DB Hang C&J (50/35) (7 per arm)
21 Double Unders

080818 – Vortex

August 8, 2018
080818 - Vortex
Warm-up
Row 2 Minutes
Then
2 Sets
10 PVC Passthroughs
10 PVC Overhead Squats
Then
10 Barbell Overhead Squats
Weightlifting
Front Squat (6 EMOM 2 reps @85+/-%)
Metcon
Metcon (AMRAP - Reps)
4 x 3:00 Work, 3:00 Rest
15/12 Cal Row
15/12 Bar Lateral Burpees
Max Overhead Squats (115/75)
*score is total overhead squats

080718 – Tenacious

August 7, 2018
080718 - Tenacious
Warm-up
3 Sets
Run 150M
5 Hanging Knees to Chest
15 Second Handstand Hold
Metcon
Metcon (AMRAP - Reps)
Death By Strict Pull Ups

*Increase 2 reps each minute
Metcon
Metcon (AMRAP - Reps)
3 Rounds
1 Minute Rope Climbs
1 Minute Rest
1 Minute Toes To Bar
1 Minute Rest
1 Minute HSPU
1 Minute Rest

080618 – Harbringer

August 6, 2018
080618 - Harbringer
Warm-up
100 Single Unders
2 Sets
10 Box Step Ups
10 Barbell Push Jerks
Weightlifting
Push Jerk (8 EMOM 1 rep@ 85%)
Metcon
Metcon (Time)
For Time
100 Double Under Buy In

21-15-9
Burpee Box Jumps (24/20)
STO (135/95)

100 Double Under Cash Out

Hero Day 080418

August 4, 2018
Hero Day 080418
Metcon
DG (AMRAP - Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

080318 – Dismember

August 3, 2018
080318 - Dismember
Warm-up
400M Run
Then
3 Sets
5 Ring Rows With Pause
5 Barbell Thrusters
Weightlifting
Clean and Jerk (15 Minutes to establish 1 RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
15 Thrusters (95/65)
15 Pull Ups
RX+
15 Thrusters (115/75)
15 Chest To Bar Pull Ups

080218 – Collusion

August 2, 2018
080218 - Collusion
Warm-up
3 Sets
Row 150 Meters
5 Burpees
Metcon
Metcon (AMRAP - Reps)
"PT Test"
2 minute ME sit ups
:30 rest
2 minute ME push ups
Metcon
Metcon (Time)
Partner WOD
1 Works, 1 Holds Plank
For Time
3000M Row
100 Plate Burpees (45/35)
*if plank partner breaks, rotate

080118 – Hyperbolic

August 1, 2018
080118 - Hyperbolic
Warm-up
Pedal 2 Minutes
10 World’s Greatest Stretch
(5 per leg)
Then 2 Sets
10 Air Squats
10 Barbell Good Mornings
Weightlifting
Shoulder Press (8 EMOM 3 reps @80%)
Metcon
Metcon (AMRAP - Reps)
4 x 2:00 Work / 2:00 Rest
Buy In:
10 Pistol Squats
50 Double Unders
Then
Max Deadlifts (245/165)
*score is total deadlifts

073118 – Oscillate

July 31, 2018
073118 - Oscillate
Warm-up
100 Single Unders
Then 2 Rounds
5 Inch Worms
10 Box Step Ups
5 Hanging Knees to Chest
Metcon
Metcon (Time)
Max Handstand hold
**heels only against the wall for Rx
**2 minute cap
Metcon
Metcon (Time)
For Time
1000M Run Buy-In
Then 4 Rounds
6 Handstand Push Ups
9 Box Jumps (24/20)
12 Toes To Bar

073018 – Ricochet

July 30, 2018
073018 - Ricochet
Warm-up
30 Jumping Jacks
20 Air Squats
20 Light DB Snatches
30 Jumping Jacks
Weightlifting
Back Squat (1 reps every 2:00 x 5 at 90+%)
Record only your heaviest
Metcon
Metcon (Time)
3 Rounds For Time
20 Alt. DB Snatch (50/35)
40 Wall Ball Shots (20/14)

072818 – Saturday Fun

July 28, 2018
072818 - Saturday Fun
Metcon
Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

072718 – The Quest

July 27, 2018
072718 - The Quest
Warm-up
2-3 Minutes on the bike
THEN
3 Rounds
10 Air Squats
10 Sit Ups
5 Push Ups
THEN
Work up to 80% Push Press
Weightlifting
Push Press (15 minutes to complete 5 sets of 3 @ 80%)
Metcon
Metcon (Time)
2000m Bike
40 KB Swings (53/35)
30 KB Goblet Squats (53/35)
20 KB STOH (53/35) (10 Each Arm)
10 Bar Muscle Ups

072618 – Double Impact

July 26, 2018
072618 - Double Impact
Warm-up
3 Rounds
20 Jumping Jacks
5 Hang Snatch (add weight each round)
Metcon
Metcon (AMRAP - Reps)
10 1-Minute rounds of...
10 Bar Facing Burpees
ME Power Snatch (115/95)

Rest 2 Minutes between rounds

072518 – Universal Soldier

July 25, 2018
072518 - Universal Soldier
Warm-up
Deck of Cards
Pull 10 Cards
Hearts - Squats
Diamonds - Burpees
Clubs - Sit Ups
Spades - Push Ups
Metcon
500m Row (Time)
Max Effort 500m Row
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
20 Lunges
20 Sit Ups
20 Lunges
20 Push Ups
20 Lunges
20 Ring Dips

072418 – Cyborg

July 24, 2018
072418 - Cyborg
Warm-up
3 Rounds
20 Jumping Jacks
5 Empty Bar Thrusters
Weightlifting
Thruster (15 minutes to establish 1RM)
Metcon
Metcon (Time)
200m Run
THEN
21-15-9
Front Squats (135/95)
Handstand Push Ups
THEN
200m Run

072318 – Hard Target

July 23, 2018
072318 - Hard Target
Warm-up
Weightlifting
Deadlift (8 EMOM 2 reps @ 70%)
Metcon
Metcon (Time)
40 Wall Balls (20/14)
20 Pull ups
20 Deadlifts (225/155)
30 Wall Balls (20/14)
15 Pull ups
15 Deadlifts (225/155)
20 Wall Balls (20/14)
10 Pull ups
10 Deadlifts (225/155)

Buddy Up 072118

July 21, 2018
Buddy Up 072118
Metcon
Metcon (AMRAP - Reps)
Partner WOD (only one person working at a time
20 AMRAP
20 Thrusters (115/75)
20 Box Jumps (24/20)
20 Burpees
30 Thrusters (95/65)
30 Box Jumps (24/20)
30 Burpees
40 Thrusters (75/45)
40 Box Jumps (24/20)
40 Burpees
50 Thrusters (45/35)
Max Kcal Row

072018 – And the word of the day is…

July 20, 2018
072018 - And the word of the day is...
Warm-up
200m Run
THEN
3 Rounds
5 WallBalls (Light Weight)
5 Ring Rows
Skill
Metcon (AMRAP - Reps)
ME Unbroken Wallballs (20/14)
1:30 CAP
Metcon
Metcon (Time)
4000m on the Bike
AND
2000m on the Rower
* Score is combined time
* Can be done in any order
* Rest as needed - but a 5 minute penalty if not COMPLETED before the class ends

071918 – … and knowing is half the battle!

July 19, 2018
071918 - ... and knowing is half the battle!
Warm-up
Roxanne
Metcon
Metcon (Time)
KB Snatch Ladder (70/53)
Men's - 18 - 26 - 35 - 44 -53 - 62 - 70 (one on each arm)
Ladies - 18 - 26 - 35 - 44 - 53 (one on each arm)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
60 Double Unders
40 Russian KB Swings (70/53)
20 Pull Ups

071818 – Pardon me, do you have any grey poupon?

July 18, 2018
071818 - Pardon me, do you have any grey poupon?
Warm-up
3 Rounds
20 Jumping Jacks
10 Ring Rows
10 Lunges
Metcon
Metcon (AMRAP - Reps)
Death By Strict Pull Ups
Metcon
Metcon (Time)
3 Rounds
20 Push Ups
30 Squats
400m Run

071718 – I’ve fallen and I can’t get up

July 17, 2018
071718 - I've fallen and I can't get up
Warm-up
2-1 Minutes on the Bike
THEn
2 Rounds
10 PVC Good Mornings
10 PVC Hang Snatches
10 PVC Thrusters
THEN
Work up to 70% Push Jerk
Weightlifting
Push Jerk (15 Minutes to complete 5 sets of 5 @70%)
Metcon
Metcon (Time)
For Time
20 Thrusters (95/65)
20 Snatches (115/75)
20 Clean & Jerks (135/95)
20 Deadlifts (185/125)

071618 – Whatchu talkin’ ’bout, Willis?

July 16, 2018
071618 - Whatchu talkin' 'bout, Willis?
Warm-up
200m Run
THEN
3 Rounds
10 Air Squats
5 Burpees
THEN
Build up to 70% back Squat
Weightlifting
Back Squat (15 Minutes to complete 5 sets 5 @70%)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 AMRAP
200m Plate Carry (45/35)
20 OH Plate Lunges (45/35)
20 Plate Ground to Overhead (45/35)
20 Plate Burpees (45/35)