Blog Posts

WOD 11/19/2021

11/18/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Clean and Jerk - 5 Squat Snatch
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Strength/Lift #1: Clean and Jerk
E2M x 6 Rounds - 1 Rep @80-85%
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Strength/Lift #2: Squat Snatch
E30s x 8 Rounds - 1 Rep @60-65%
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WOD: 18 Min - Rotating EMOM
Min #1 - Max Cal Row / Ski / Bike
Min #2 - Max Burpees
Min #3 - Max Squat Clean and Jerk - 55/35 L1, 65/45 L2, 75/55 L3

WOD 11/17/2021

11/16/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Deadlifts - 8 Hang Cleans
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Strength/Lift #1:
Low Hang Power Clean
E2Ms x 6 - 1 Rep @80%
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Strength/Lift #2: Deadlift
E2Ms 6 Rounds X 5 Reps (Hand Release) @75%+
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WOD: 8 Rounds for time - 20 Min Cap!
40 Ft Farmers Carry Walking Lunge - 26/18 L1, 35/26 L2, 53/35 L3
12 Alternating DB Snatch - 25/15 L1, 35/25 L2, 50/35 L3
8 Band Pull Ups L1, 6 Pull Ups L2, 4 Ring MUs L3

WOD 11/16/2021

11/15/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups - 10 Push Ups - 15 Push Press w/ empty bar
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Skill: 12 Mins to find the following on a 60 second clock
Max Strict Pull Ups
Max Knee to Elbows
Max Rope Climbs
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Strength/Lift: Shoulder Press - E2M
4 x 3 Reps @ 75-82%
Max Reps @ 40%
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WOD: 20 Min AMRAP
15/12 Cal Row / Ski / Bike
5 Box Jumps
15 DB/KB Shoulder 2 OH - 25/15 L1, 35/25 L2, 50/35 L3

WOD 11/15/2021

11/14/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Hang Snatch High Pulls
8 Hang Squat Snatch
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Strength/Lift #1: Squat Snatch
10 Mins to build up to a Heavy Triple
*Can regrip after each rep
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Strength/Lift #2: Back Squat - E2Ms
3 x 6 Reps @70-75%
3 x 2 Reps @82-85%
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WOD: 15 Min AMRAP
6 Thrusters - 75/55 L1, 95/65 L2, 105/75 L3
8 Hang Knee Raise L1, T2B L2 & L3
10 Banded L1, Pull Ups L2, C2B Pull Ups L3

WOD 11/13/2021

11/12/2021

Saturday Class Time at 8 AM
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Hero Workout: “Whitten”
5 Rounds for time
22 KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
22 Box Jumps - 20/14 L1, 24/20 L2 & L3
Run 400 Meters or Row 500 Meters
22 Burpees
22 Wall Ball - 14/10 L1, 20/14 L2 & L3
*Belated Veterans Day workout

WOD 11/12/2021

11/11/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Power Clean - 5 Split Jerk
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Strength/Lift #1: Split Jerk
EMOM x 6 - 1 Rep @60-65%
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Strength/Lift #2: Muscle Clean
EMOM x 6 - 1 Rep @70-75%
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WOD: 3 Rounds
Run 800 Meters or Row / Ski 1000 Meters
40 Shoulder 2 OH - 45/35 L1, 65/45 L2, 75/55 L3

WOD 11/11/2021

11/10/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
10 Calorie Bike / Row
5 Front Squats - 5 Back Squats
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Strength/Lift #1: Front Squat
E2Ms x 5 Sets - 5 Reps @65-70%
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Strength/Lift #2: Double DB/KB Front Squats
E2Ms - 4 x 10 Reps
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WOD: 3 Rounds (18 Mins)
On a 2 Min Clock - each movement
#1- 100 Double Unders or Jump Rope
#2 - 20 Alternating DB Snatch - 50/35
#3 - 1 Min Bike / Row / Ski @ Aggressive Pace

WOD 11/10/2021

11/9/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Hang Cleans - 8 Wall Ball
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Strength/Lift #1: Low Hang Power Clean
E2Ms x 6 - 1 Rep @70-80%
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Strength/Lift #2: Rotating EMOM x 5 Sets
Min #1 - 5 TnG Power Clean and Jerk - 95/65
Min #2 - 5 TnG Power Snatch - 95/65
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Strength/Lift #3: Deadlift
1 Set of Max Reps @70% - Form Breaks Down, STOP!
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WOD: 12 Min AMRAP
20 Alternating Front Rack Lunges - 65/45 L1, 75/55 L2, 95/65 L3
50 Wall Balls - 14/10 L1, 20/14 L2 & L3

WOD 11/09/2021

11/8/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Push Press w/ empty bar
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Skill: Weighted Strict Pull Ups
8 Mins to find a 1 Rep Max Load
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Strength/Lift: Push Jerk
3 Attempts to find a Heavy 10 Rep Max
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WOD: Rotating EMOM x 3 Rounds (18 Mins)
Min #1 - 6-12 C2B Pull Ups or Pull Ups
Min #2 - 1-3 Rope Climbs or /Seated Rope Pulls
Min #3 - 6-12 T2B or Hanging Knee Raise
Min #4 - 1-6 Muscle Ups or Ring / Bar Row
Min #5 - 1 Min Max Effort Row / Ski / Bike
Min #6 - Rest

WOD 11/08/2021

11/7/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Snatch Grip Deadlifts
5 Hang Snatch High Pulls
5 Hang Power Snatch
5 OH Squats
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Strength/Lift: Barbell Complex - EMOM x 12 Mins
5 Snatch Grip Deadlifts + 4 TnG Squat Snatch + 3 OH Squats
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Strength/Lift: EMOM x 5 Mins
1 Snatch - anyhow - 70-80%
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Strength/Lift: Back Squat
E2Ms x 3 Sets - 1 Rep @80%
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WOD: 12 Min AMRAP
20 Single Arm DB Box Step Overs - 24/20 - 50/35lb or Modify load
10 C2B Pull Ups or Pull Ups