WOD

PAST WODS

Jul

22
Saturday

Foundation

Super awesome fun time

WOD

Teams of 3:

Buy-in
200m Run Relay

Then

150 Thrusters 115/75
100 Pullups
50 HSPU

Buy-out
500m Row Relay

see comments
21
Friday

Foundation

“Sally Up”
Back Squat
Rx: 135/95
Int: 95/65
Sc: 65/45

WOD

EMOM 24 Minutes

Min 1: 2 TGU 53/35
Max Burpees
Min 2: 5 Backward Rolls
Max Double Unders
Min 3: 10 Pistols
Max Squat Jumps
Min 4: Rest

see comments
20
Thursday

Foundation

Movement Review

WOD

Buy-in:
50 Seated DB Snatches 50/35

Then
30-20-10
T2B
Push-ups
Medball to the shoulder 20/15

Buy-out
50 Seated DB Snatches

Int: 40/25 DB, Knees 2 chest, 15/10 medball

Sc:
Buy-in
30 Seated DB snatches 30/15

Then
20-15-10
Knees to chest
Ring pushups
Medball 2 shoulder 15/10

Buy-out
30 Seated DB snatches

Cap: 35 Minutes

see comments
19
Wednesday

Foundation

20min to establish Heavy Complex:
3 Power clean, 3 front squat, 3 S2OH

WOD

Fran

21-15-9

Thrusters 95/65
Pull-ups

Cap: 10 Minutes

Pull-ups must be strung at least 2 at a time, no singles.

see comments
18
Tuesday

Foundation

3 x 1000m Row

Rest 1:1 ratio
Stay within 10-15 seconds of first row

WOD

3 Minute AMRAP

1 Rope Climb
10 squats

Rest 2 Minutes

3 Minute AMRAP

1 Ring Muscle-Up
10 sit-ups

Int: 1 rope, 1 Jump MU
Sc: 2 G2S, 3 Transition

see comments
17
Monday

Foundation

4x KB farmer carry 100m.

Perform 50m with 1 KB OH and other KB by side, alternate sides for final 50m

15min Cut-off

WOD

5 RFT
400m Run
5 Squat Snatches

Weight increases each round
If you fail an attempt, add another 100m to the end

Rx: 95/65, 115/75, 135/95, 155/105, 185/125

If 400m takes longer than 2 minutes, scale to 200m runs and 50m increases

Scale weights based on a challenging but doable final round

Cap: 25 Minutes

see comments
15
Saturday

Foundation

BEACH WOD!!

WOD

see comments
14
Friday

Foundation

10 Minute EMOM
5 Thrusters @ 40% of C&J 1RM

Work on efficiency techniques

WOD

“Run Annie Run”
50-40-30-20-10
Double Unders
Situps
Run 200m in between each round, will finish with 10 sit-ups

Int: Dynamics
Sc: Singles, ½ situp count, 100m runs
Cap: 14 minutes

see comments
13
Thursday

Foundation

Partner HSW
5 x 30m unbroken
Rest 90 seconds

WOD

Partner WOD

4 RFT
12 Sync Burpees
24 MB sit-up tosses
36 KB Swings 53/35
48 Dynamic SU

Break KB swings and Dynamics up as needed

Cap: 18 Minutes

see comments
12
Wednesday

Foundation

Partner Row

For Time
Row 3k

Must switch every 250m

WOD

12min AMRAP

2-4-6-8-10-12….
Hang Clean 115/75
Box Jump Over 24/20

*1 Rope climb after each round

Rx+: 155/105, Legless

Int: 95/65#, 20/16”
Sc: 65/55#, 16/12”, 2:1 G2S

see comments
11
Tuesday

Foundation

EMOM 15 Minutes
Min 1: 12 GHD Situps
Min 2: 3 Ring MU
Min 3: 1 Front squat with 20 second pause in bottom 135/95

Int/Sc:
Min 1: MB situps
Min 2: 3 Jumping MU OR 6 Pull-ups & 6 Dips
Min 3: 1 Front squat with 20 second pause in bottom 95/65

WOD

15min to work up to have 2 rep max
Turkish Get-up (1 Left, 1 Right)

Rx+: Upward Facing Kb
Rx: Barbell
Int/Sc: Kb/Db

see comments
10
Monday

Foundation

OHS Mobility work
If mobility adequate for OHS then…

10min EMOM
Snatch Balance with 5 second pause

Stay light, work on fast drop and control.

WOD

Helen

3 RFT
400m Run
21 KB Swings 53/35
12 Pull-ups

Int: 35/26
Sc: 26/18, Ring Rows

Cap: 15 Minutes

see comments
8
Saturday

Foundation

Movement Review

 

WOD

Presented by: Jamie Dennis

Teams of 2

4 min AMBAP
Burpees

Team will get subtract 2 seconds from their wod time for each burpee completed.

Then

800m Run
44 Box Jumps 24/20
440 Double Unders
44 Wall Balls 20/15
44 OHS 95/65
44 Pistols
44 Squat Snatch 95/65
1 Mile Run

Both partners do the runs at the same time but can share the other reps as needed

NO CAP

see comments
7
Friday

Foundation

Presented by: Jill Cacchiotti

6min EMOM
Odd-45 sec Max Double Unders
Even-45sec Unbroken Weighted Plank*

*Find a heavy weight and maintain throughout. 

WOD

With a running clock
12min EMOM
20 Heavy DB Goblet Lunges Left
20 Heavy DB Goblet Lunges Right
25 Split Lunge Jumps

Then
12min EMOM
Odd-8 Front Squats 95/65
Even-12 Box Jumps 24/20

Then

12min EMOM

Odd-100m weighted Sprint 45/25
Even-12 Plate Thrusters 45/25

see comments
6
Thursday

Foundation

Presented by: Michael Burke

5-4-3-2-1 BlastOff

5 min to work up to 65% of DL 1RM with sets of 5

Then
10min E2MOM
5 @75%
4@80%
3@85%
2@90%
1@95%

WOD

In teams of 2
For Time

1000m Row
50 Goblet Squats 16/12
1000m Row
40 MB Situps 15/10
1000m Row
30 Box Jumps 24/20
1000m Row
20 Wall Balls 15/10
1000m Row
100 Double Unders

Partners must split row, both partners will work at the same time. One will row 500m while the other completes the number of reps of the next movement.
The last row will also be recorded as a separate time.

Cap: 30 minutes

see comments
5
Wednesday

Foundation

Presented by: Irene Haackman

16min of 30 sec holds followed by 30 second rest. Complete in cycle then repeat until 16min is up.

1. Reverse Plank Hold
2. Hollow Body Hold
3. Handstand Hold
4. L-Sit

WOD

For Reps

1 minute per movement

Clean 95/65
Bar Over Burpees
Plank Hold
Goblet Squats 24/16
KB Swings 24/16
Plank Hold
BTN Lunges 95/65
Double Unders
Plank Hold (Hold for Max)

see comments
4
Tuesday

Foundation

Movement Review

WOD

“7/4/1776”

7 Rounds of:

4 Power Cleans (185/125)
17 Push-ups
Then
Buy out of

76 Wall Balls 20/15

see comments
3
Monday

Foundation

Movement Review

WOD

Presented by Kevin Kolbe

Partner WOD

1 Partner working at a time

125 Goblet Lunges 24/16
100 WallBalls 20/15
80 KB Swings 24/16
60 Deadlifts 205/155
40 Ring Dips
20 Clusters 135/95
40 Ring Dips
60 Deadlifts
80 KB Swings
100 WallBalls
125 Burpees

Cap: 40 Minutes

see comments
1
Saturday

Foundation

Team Suicide Sprints x3
12.5, 25, 37.5, 50ft

Record slowest

WOD

Teams of 3:

Buy-in
200m Run Relay

Then

150 Thrusters 115/75
100 Pullups
50 HSPU

Buy-out
500m Row Relay

see comments

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