WOD

PAST WODS

Dec

31
Wednesday

Foundation

Recovery Day!

Come to Open Gym from 5a-7a and 11a-1p!

WOD

Recovery WOD:

Press
15 min to find 1rm
then…
3×3@80%

Row 1000m easy

Kipping pullup practice

EMOM for 5 min:
3 box jumps
3 KB swing

EMOM for 5 min:
15 sec handstand hold
2 pistols

5 min roll/lax

see comments

Remember, our New Year hours are:
Wednesday, December 31: Open Gym 5a-7a and 11a-1p
Thursday, January 1: Class at 10a only

30
Tuesday

Foundation

15 min to find 1rm of the complex:
1 power snatch
1 overhead squat
1 squat snatch

WOD

7 Rounds for Time:
7 DB thrusters
1 rope climb

see comments

Remember, our New Year hours will be:
Wednesday, December 31: Open Gym from 5a-7a and 11a-1p
Thursday, January 1: Class at 10a only

29
Monday

Foundation

15 min to find 1rm of the complex:
1 power clean
1 front squat
1 squat clean

WOD

EMOM for 9 min:
1 squat clean (60% of Foundation)
5 squat jacks (video below)

Post-WOD work:

Learn/practice GHD situps

see comments

27
Saturday

Foundation

Last at-home WOD! See you guys back in the gym on Monday!

WOD

“Invisible Fran”
21-15-9:
air squat
pushup

Rest 3-5 min, then:

3 Rounds For Reps:
30 sec mountain climbers
30 sec rest
30 sec situps
30 sec rest

see comments

Remember, we will be closed for Christmas from Wednesday, December 24 to Saturday, December 27. Happy holidays!

26
Friday

Foundation

At-home WOD!

WOD

For Time:
50 jumping lunge burpees

see comments

Remember, we will be closed for Christmas from Wednesday, December 24 to Saturday, December 27. Happy holidays!

25
Thursday

Foundation

Merry Christmas! Here’s our gift to you: An at-home WOD you can complete while the kids are distracted with their new toys!

WOD

For Time:
50 deck-squat burpees

see comments

Remember, we will be closed for Christmas from Wednesday, December 24 to Saturday, December 27. Happy holidays!

24
Wednesday

Foundation

It’s Christmas Eve! The gym is closed! But your at-home Recovery WOD will keep you company:

WOD

At-home Recovery WOD:

Go through the yoga sequence shown in the video below

Accumulate 5 min in the bottom of the squat

Spend 5-10 minutes stretching/rolling

Accumulate 2 minutes in the L-wall stretch

see comments

Remember, we will be closed for Christmas from Wednesday, December 24 to Saturday, December 27. Happy holidays!

23
Tuesday

Foundation

Movement Prep

WOD

“Twelve Days of Christmas”

1 rope climb
2 deadlifts (225/135)
3 HSPU
4 med ball cleans (20/14)
5 squats
6 kettlebell swings (24k/16k)
7 situps
8 wall ball shots (20/14)
9 burpees
10 medball OH lunges (20/14)
11 toes-to-bar
12 kettlebell taters (24k/16k)

This WOD is performed like the song for which it’s named. First, you do one rope climb. Next, you do two deadlifts, then one rope climb. Then, you do three HSPU, two deadlifts, and one rope climb. Continue until you’ve finished all twelve “days” of the WOD!

see comments

Remember, we will be closed for Christmas from Wednesday, December 24 to Saturday, December 27. Happy holidays!

22
Monday

Foundation

Squat Snatch
15 min to find 1rm

then…

7 min EMOM:
1 squat snatch @ 75%

WOD

For Time*:
50 double-unders
50 burpees
50 double-unders

*perform two pistols (one on the left leg, and one on the right) every minute on the minute

see comments

Remember, we will be closed for Christmas from Wednesday, December 24 to Saturday, December 27. Happy holidays!

20
Saturday

Foundation

Hang Power Snatch
3, 2, 2, 1, 1, 1

Goal is to increase weight each set

WOD

3 Rounds for Time:
Run 400m
21 hang power snatch (75/55)
12 chest-to-bar pullups

see comments

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