Category Archives: Daily WOD

Friday 5-26-2017

Class Times: 5am (Amanda), 10am (Micki), 4pm (Micki), 5pm (Micki), 6pm (Heather)

 Strength:

  • Bench Press
  • 5 x 5 – build to heavy

WOD:

Every 2:00 for 12:00 (6 Rounds)

  • 200m Run, then
    • Odd Rounds (1, 3, 5):
    • Max Power Cleans (135/95)
    • Even Rounds (2, 4, 6):
    • Max Turkish Get ups (35/25)
  • Score is Total Power Cleans and Total Turkish GU’s

Accessory:

Plank off

Wednesday 5-24-2017

Class Times: 5am (Joey), 10am (Micki), 4pm (Micki), 5pm (Micki), 6pm (Micki), 7pm (Kenny)

Strength:

  • 5 x 3 Strict Pull ups
  • Optional: weighted

WOD:

AMRAP in 6:00

  • 2 Sled Pulls (driveway there+back)
  • 30 KBS (53/35)

-rest 2:00

AMRAP in 6:00

  • 75 DU
  • 15 Deadlift (185/135)

Mobility:

  • 10 min to Roll-out:
  • Quads, Hamstrings, IT bands

Tuesday 5-23-2017

Class Times: 5am (Amanda), 10am (Joey), 4pm (Micki), 5pm (Micki), 6pm (Angela), 7pm (Heather)

Strength:

  • E2MOM for 10:
  • 1 Hang Power Snatch
  • 2 OH Squat
  • build to ~ 80% Snatch max

Partner WOD:

  • 2 Mile Run
  • 100 Snatches (or Power Snatch + OHS) (95/65)
  • 200 Walking Lunges

Both partners work at the same time. Can work on same or different exercises and divide into rounds if desired.

Monday 5-22-2017

Class Times: 5am (Amanda), 10am (Micki), 4pm (Micki), 5pm (Micki), 6pm (Micki), 7pm (Kenny)

Warm-up:

  • Tabata in 8:00
  • Plate Squats, Bar hang, Marios, HS hold

Strength:

  • Front Squat
  • 5@75%, 3@ 85%, 1+@95%
  • calc from 90% of 1RM

WOD:

  • 21-15-9
  • HSPU
  • Pull-ups
  • Box Jumps

5-22-2017 to 5-27-2017

 WODs for the Week

  • We are definitely doing another competition this summer – Saturday was AWESOME! I’m shooting for end of July, but I’ll have some date ideas posted at the gym.

Monday 5-22-2017

Class Times: 5am (Amanda), 10am (Micki), 4pm (Micki), 5pm (Micki), 6pm (Micki), 7pm (Kenny)

Warm-up:

  • Tabata in 8:00
  • Plate Squats, Bar hang, Marios, HS hold

Strength:

  • Front Squat
  • 5@75%, 3@ 85%, 1+@95%
  • calc from 90% of 1RM

WOD:

  • 21-15-9
  • HSPU
  • Pull-ups
  • Box Jumps

Tuesday 5-23-2017
Class Times: 5am (Amanda), 10am (Joey), 4pm (Micki), 5pm (Micki), 6pm (Angela), 7pm (Heather)

Strength:

  • E2MOM for 10:
  • 1 Hang Power Snatch
  • 2 OH Squat
  • build to ~ 80% Snatch max

Partner WOD:

  • 2 Mile Run
  • 100 Snatches (or Power Snatch + OHS) (95/65)
  • 200 Walking Lunges

Both partners work at the same time. Can work on same or different exercises and divide into rounds if desired.

 

 

Wednesday 5-24-2017
Class Times: 5am (Joey), 10am (Micki), 4pm (Micki), 5pm (Micki), 6pm (Micki), 7pm (Angela) 

Strength:

  • 5 x 3 Strict Pull ups
  • Optional: weighted

WOD:

AMRAP in 6:00

  • 2 Sled Pulls (driveway there+back)
  • 30 KBS (53/35)

-rest 2:00

AMRAP in 6:00

  • 75 DU
  • 15 Deadlift (185/135)

Mobility:

  • 10 min to Roll-out:
  • Quads, Hamstrings, IT bands

 

Thursday 5-25-2017
Class Times: 5am (Alan), 10am (Micki), 4pm (Amanda), 5pm (Amanda), 6pm (Micki), 7pm (Micki) 

Skill:

  • 3 Rounds –
  • 2 Rope Climbs
  • 5 Strict Toes 2 Bar
  • Make them pretty!

WOD:

5 Rounds

  • 1 Rope Climb
  • 5 GHD Sit-ups
  • 10 Pistols
  • 15 Slam Balls
  • 20 Wall Balls

 

Friday 5-26-2017
Class Times: 5am (Amanda), 10am (Micki), 4pm (Micki), 5pm (Micki), 6pm (Heather) 

Strength:

  • Bench Press
  • 5 x 5 – build to heavy

WOD:

Every 2:00 for 12:00 (6 Rounds)

  • 200m Run, then
    • Odd Rounds (1, 3, 5):
    • Max Power Cleans (135/95)
    • Even Rounds (2, 4, 6):
    • Max Turkish Get ups (35/25)
  • Score is Total Power Cleans and Total Turkish GU’s

Accessory:

  • Plank off

 

Saturday 5-27-2017
Class Times: 10am (Micki)
 

WOD:

  • 50 DU
  • 50 Sit ups
  • 40 KBS
  • 40 Cal Row
  • 30 Sh 2 OH (95/65)
  • 30 Box Jumps
  • 20 Wall Balls
  • 20 Push ups
  • 10 Pull ups
  • 10 Burpees

 

Saturday 5-20-2017

Team Competition Day!! 10am til whenever, then BBQ!

  • Show up with a partner or just show up and we’ll pair you up
  • Bring friends or family along – we could use the help!
  • Bring something to share or just mooch. There will be plenty.

WOD 1:  Rowing Squat Cleans

6 Rounds (ea Partner does 3 rounds) – 10:00 time cap

  • 10 Calorie Row
  • 5 Squat Cleans (Power Clean + Front Squat ok)
    • CHOOSE your weight! Score will factor in your weight

Each partner completes the row and cleans, then switch partners. Each partner chooses the weight they want to perform each round, but the set of 5 Squat Cleans must be done at the same weight. You may change weights for your partner and for each of the rounds. Reps don’t need to be touch and go.

WOD 1 Scoring:

Time Score = 1000 – Total time (in seconds) – (20 sec x clean rep not completed, 5 sec x Row calorie not completed)

Weight Score = 3 x Average of weights used for all rounds for Partner 1 x 0.68 if male – 10x any missed reps
+ Average of weights used for all rounds for Partner 2 x 0.68 if male – 10x any missed reps.

 

WOD 2: Pace Horse Partner Chipper

6 Rounds (each person runs 3 times) – 8:00 cap

  • Partner 1: AMRAP of:
    • 20 Double-Unders or 80 Singles
    • 20 Knee Raisers (K2E)
    • 20 DB Snatches – 10 ea side (35/20)
  • Partner 2:
    • 200m Run or 4 bear crawls inside if raining

Partner 2 does the run while Partner 1 begins the AMRAP, then partners switch activities. Partner 1 picks up where Partner 2 left off in AMRAP.

WOD 2 Scoring = 2*(500 – finish time (in seconds)) + reps complete

 

WOD 3: Max Effort EMOM

EMOM in 4:00, do Max effort:

  • Min 1 – Partner Tire Flips
  • Min 2 – Partner Wall Ball Sit-ups (12 lbs)
  • Min 3 – Partner Wall Ball Shots (12 lbs)
  • Min 4 – Burpees over Partner

Partners stop work at 0:50 (clock will beep) and get to the next station to begin work at the top of the minute. Reps will only count up to the 0:50 mark.

WOD 3 Scoring: Total Reps * 8

Friday 5-19-2017

Class Times: 5am (Joey), 10am (Micki), 4pm (Micki), 5pm (Micki), 6pm (Heather)

Strength:

Strict Press

  • 3@70%, 3@80%, 3+ @90%
  • calc from 90% of 1RM

Partner WOD:

  • 8 x 200m Run
  • 8 x 10 DB  Front-Rack Lunges (2x 35/20)

Partners alternate running (each does 4 x 200m), then lunges (each does 4 x 10).

Thursday 5-18-2017

Class Times: 5am (Amanda), 10am (Micki), 4pm (Micki), 5pm (Micki), 6pm (Micki), 7pm (Micki) 

WOD:

Angela’s Dirty Thirty-One

  • 31 Power Cleans (105/75)
  • 31 Box Jumps (24/20)
  • 31 Kettlebell Swings (53/35)
  • 31 Lunges
  • 31 Push Jerks (105/75)
  • 31 Double Unders
  • 31 Power Snatches (105/75)
  • 31 Cal Row
  • 31 Wall Balls (20/14)

Angela’s Birthday is actually on Friday, but we’ll celebrate the WOD portion of her birthday today 🙂