Blog Archives

WO 01/02/2024

12/31/2024

Thursday 01-02-2025
WOD: Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 10 Ring Rows + 200m Run + 10 Air Squats
Station 2: 16/12 Calorie Bike + 16 Renegade Rows 50/35 L3
Station 3: 16/13 Calorie Row + 100ft Farmers Carry 70/53 L3
Station 4: 1:00 Accumulated Plank Hold

L2 8/200/8, 14/11 Cal/14, 14/11 Cal, 50/35 & 70/53
L1 8/150/8, 12/9 Cal/12, 12/9 Cal, 35/25 & 53/35

WOD 12/31/2024

12/30/2024

Tuesday 12-31-2024
Weightlifting - Every 2:30 x 4 Sets
Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans.
Rest :10-:15 between each double
Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range.
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WOD: For Calories*: 2 Sets
6:00 AMRAP
3 Rounds
1 Wall Walk L1 & L2, 2 Reps L3
3 Burpee Box Step Overs L1, 3 Burpee Box Jump Overs 24/20'' L2, 4 Reps L3
6 Dual Dumbbell Power Clean 25/15 L1, 3525 L2, 50/35 L3
-Into-
-Max Calorie Bike in Remaining Time
-2:00 rest-
*This means that to get to the calories to score, you have to do 3 rounds of the movements first. Trying for a minimum of :45 on the bike. Goal should be to have :60 to :75. How quickly you transition will be really important.

WOD 12/30/2024

12/28/2024

Monday 12-30-2024
Strength: Back Squat - Every 2:30 x 4 Sets
Set 1: 10 @ 60%, Set 2: 10 @ 65%, Set 3: 8 @ 70%, Set 4: 8 @ 70%
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WOD: For Time - 5 Rounds
5 Burpee Jumping Pullups L1, 5 Burpee Pull-Ups L2, 7 Reps L3
15 Front Squats 45/35 L1, 75/65 L2, 115/75 L3
50 Single Unders L1, 35 Double Unders L2, 50 Double Unders L3
Goal Time 12 to 15 Min - Time Cap 17 Min

WOD 12/28/2024

12/27/2024

Saturday Class Time at 8 AM
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5 Rounds for Time, with a Partner
400m Run
30 Shoulder to Overhead 75/55 L1, 95/65 L2, 135/95 L3
20 Burpee Box Jump Overs 24/20"
Run together, split the rest of the work
Goal Time 22 to 30 Min -- Time Cap 30 Min

WOD 12/27/2024

12/26/2024

Friday 12-27-2024
Strength / Weightlifting: Squat Snatch
Every 2:00 x 5 Sets - @ 70%+
3 Snatch Pulls, Touch & Go
Rest :15
2 Squat Snatch, Singles
Rest 2:00
% is Based on 1RM Squat Snatch
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WOD: For Time
10:00 AMRAP
12 Alt. Dumbbell Snatch 50/35 L3
2-4-6-8-10... Inverted Rows L1, Toe Spotted Strict Pullups L2 ,Strict Pull-Ups L3

WOD 12/26/2024

12/26/2024

Thursday 12-26-2024
Afternoon class times only as per any Thursday unless Geoff is available.
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Strength: Bench Press + Lunge
For Load: Every 2:30 x 5 Sets
50ft Dual Dumbbell Front Rack Walking Lunge, For Load
6 Bench Press @ 70-75%
% is Based on 1RM Bench Press
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WOD: For Time
10-8-6-4-2
Wall Walks
100-80-60-40-20
Air Squats
Goal Time 11 to 15 Min -- Time Cap 18 Min

WOD 12-23-2024

12/22/2024

Morning Class Times at 6 and 8 AM.
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WOD: 12 Days of Christmas

WOD 12/21/2024

12/20/2024

Saturday Class Time @ 8 AM
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For Time: With a Partner
4 Rounds
28 Deadlifts 155/105 L1, 185/125 L2, 225/155 L3
28 Dual Dumbbell Box Step Ups 35/20 L1 & L2, 50/35 L3
5 Beginner Rope Climbs L1, 5 Rope Climbs L2, 7 Reps L3
Can Sub: Kettlebells for Dumbbells if necessary
Goal: 16:00-22:00 - Time Cap: 25:00

WOD 12/20/2024

12/19/2024

Friday 12-20-2024
Strength / Weightlifting - Every 2:00 x 5 Sets
5 Back Squats - Set 1: @ 70%, Set 2: @ 75%, Set 3: @ 75%,
Set 4: @ 80%, Set 5: @ 80%
The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on our final set of 5, but this should start to get challenging based on the loading and volume.
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WOD - For Reps: 15:00 AMRAP
6 Wall Walks L1, 8 Reps L2, 10 Reps L3
24 Dual Dumbbell Squats 25/15 L1, 35/25 L2, 30 Reps 50/35 L3
120 Single Unders L1, 80 DU's L2, 120 DU's L3*
*After (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.
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Extra/Optional/Accessories
For Quality: 5 Sets
100ft Farmers Carry
100ft Sandbag Carry
:45 Weighted Plank Hold
:20 GHD Supine Hold

WOD 12/19/2024

12/18/2024

Thursday 12-19-2024
WOD: 40:00 EMOM
Minute 1: 10/7 Calorie Bike L1, 12/9 L2, 13/10 L3
Minute 2: 6 Jumping Pullups + 8 Knee Raises L1, 7/5 Strict Pull-Ups + 5 Toe to Bar L2, 8/6 + 8 L3
Minute 3: 10/8 Calorie Row L1, 13/10 L2, 14/12 L3
Minute 4: 12 Dumbell Bench Press Choice L1, 35/25 L2, 50/35 L3
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Extra/Optional/Accessories
For Quality: 5 Sets
:30/:30 Single Leg Banded Pallof Hold
:15 Top of V-Up Hold
Rest as needed b/t sets-