WOD

PAST WODS

Nov

20
Monday

Foundation

Back Squat
5 @60%
3@70%
2@75%
3@80%

Then
1 Max set at 60%

WOD

For Time:
5-10-15-20-25

Thrusters 95/65
Wallballs 20/15

15min CAP

see comments
18
Saturday

Foundation

Super duper fun crazy row event

Movements
Rnd-1 Burpees
Rnd 2- Squat jumps
Rnd 3- T2B

WOD

Teams of 2

30min AMRAP
2 Clean and Jerks
2 HSPU
2 Wallballs
4 Clean and Jerks
4 HSPU
4 Wallballs

Continue to add 2 reps every round

Rx+: 155/105
Rx: 135/95
Int: 115/80
Sc: 95/65

see comments
17
Friday

Foundation

EMOM 16 Min
Min 1: 5 Deadlifts
Min 2: 5 Sumo-deadlifts

Build up to heavy set of 5. Must increase BOTH lifts simultaneously

WOD

For Time

60 Sit-ups
50 T2B
40 GHD Sit-ups
30 Pullups
20 C2B
10 Bar MU

Cap: 25 Minutes

see comments
16
Thursday

Foundation

 

Find your 100 rep max OHS

 

WOD

Just kidding, Mystery day!!!

see comments
15
Wednesday

Foundation

Tempo Front Squat
3L-3P x 3 reps
(3 second lower, 3 second pause)

5min to warm up to a starting weight

Then

E3MOM for 18min
Perform 3 reps of the tempo Front squat

WOD

CF Open 16.3

7 Minute AMRAP

10 Power Snatches 75/55
3 Bar MU

Sc:
10 Power Snatches 45/35
3 Jumping C2B

see comments
14
Tuesday

Foundation

Bench Press
4×5 @ 80% of 1RM
1×5+ @ 80% of 1RM

WOD

3 RFT

30m walking lunges 50’s/35’s
Suicide sprint 5ft, 10ft, 15ft.

Rest 2 min between rounds

Hold 1 DB in each hand during lunges

Score is slowest round completed.

see comments
13
Monday

Foundation

Seated Snatch Grip Press 5×10

Seats yourself below parallel and attempt to bear as much weight through the heels as possible.

WOD

Tabata Backsquat 95/65

Rest 1 Minute

Tabata L-sit

Rest 1 Minute

Tabata Handstand hold

Rest 1 Minute

TabataRing Row

Score is the total of each tabata’s lowest round score.

Each 1 second hold on handstand and L sit is 1 point

see comments
11
Saturday

Foundation

Movement Review

WOD

5k Run

see comments
10
Friday

Foundation

Rx: 2 Arm KB OH Squats

INT/SC: 1 Arm KB/DB OH Squats

4×7

If doing 1 arm, alternate each round.

WOD

For Time:
15-12-9-6-3
MB Clusters 20/14
5-4-3-2-1
Rope Climbs

200m Run after each set

see comments
9
Thursday

Foundation

Close Grip Bench Press
DB Bent over Flys
Superset
4×15

WOD

For Time:

Teams of 2
For Time
60 Cal. Row
60 Power Snatch 95/65
40 Cal. Row
40 Power Snatch 115/80
20 Cal. Row
20 Power Snatch 135/95

20min CAP

Must perform 10 burpees as a team for each missed rep of the snatch.

Rx+ 115/135/155 and 80/95/105

see comments
8
Wednesday

Foundation

Below the knee Hang Clean Pulls
4×2
90% or more of your 1RM clean

WOD

21 min AMRAP

5 HSPU
1 Squat Cleans 185/120
10 GHD Situps
2 Squat Cleans
185/120

see comments
7
Tuesday

Foundation

Jazzercise Head to Head

Single elimination

Grooviest, most original jazzercise skills wins.

WOD

Oh wai-….

 

 

Nevermind, it’s a mystery WOD. 

see comments
6
Monday

Foundation

Tall Jerk
6×2

Working on Catching in full lockout with a deep knee drive. Alternate feet.

DO NOT GO UP IN WEIGHT IF YOU DONT CATCH BOTH PERFECTLY.

WOD

For Time:
800m Run
50 Pistols
50 KB SDHP 32k/24k
50 Burpees
800m Run

20min CAP

see comments
4
Saturday

Foundation

For Time

Frurph

21-15-9

Thrusters and Pullups

then Murph

Then Fran

…..Just Kidding! #MysteryWod

WOD

see comments
3
Friday

Foundation

Cluster
3-3-2-2-1-1-1
First set start at 70% of 1RM Clean and Jerk, then add weight every set.

WOD

400m Run
100m Farmer Carry 70/53
800m Run
100n Farmer Carry 70/53
400m Run

Cap: 15min

5 Burpee Penalty for dropping the KB/DBs

see comments
2
Thursday

Foundation

EMOM 12 Minutes
Min 1: 10 DB Bench (heavy)
Min 2: 8-10 Wide grip pullups (strict)
Min 3: 1 legless rope climb
Min 4: 100m run

Scale 1 legless rope to 2 rope climbs or 6 G2S

WOD

15min AMRAP
60ft Handstand Walk
60ft Broad Jump
60ft Lunge

Scale HSW to 3x distance OH DB carry 35/20

see comments
1
Wednesday

Foundation

20min to establish 1RM Pull from the floor

Conventional Deadlift
-Or-
Sumo deadlift

WOD

CF Open 14.1

10min AMRAP

30 Double Unders
15 Power Snatches 75/55

Int: 15 dubs
Sc: 30 Singles 55/35

see comments

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