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[-] WOD 011923

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Weightlifting

Metcon (Weight)
On the 2:00 x 5
3 Front Squats + 6 Back Squats + 9 HSPU

Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%

% based on front squat 1rm
Record weight for rounds 3-5

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
RX
“Girl Power”
AMRAP 18:
30/21 Calorie Bike
3 Rounds of “Cindy”
10 Squat Cleans (115/80)

RX+
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
5 Squat Cleans (185/135)

 

[-] WOD 011919

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Metcon (Pulse Zone Yellow / Red)

“Road Rash”
RX
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Pull-ups
20/14 Calorie Bike
In RX you choose the weight

RX+
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-ups
20/14 Calorie Bike

Complete all reps within 5 minutes and you get full credit for the round.  Dont finish and deduct from your score.

 

[-] WOD 011918

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Weightlifting

Squat Clean + Hang Squat Clean + Jerk (Work to a heavy complex)

Metcon (Pulse Zone Yellow / Red)

“Sea Legs”

RX
500 Meter Row
12 Front Squats (115/80)
21 Box Jump Overs (24/20)

RX+
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)

Pure Fit

5 Rounds with 1 min each station:
Burpees
Ski Erg for Cal
Slam balls
Lunges
Kettlebell Swings
Rest

 

[-] WOD 011917

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Weightlifting

Strict Press (Build to a heavy set of 5-3-1)
Record your heavy single but also put your other info in notes.

Metcon (Pulse Zone Yellow / Red)

“Body Armor”

RX
AMRAP 13:
20 AbMat Sit-ups
10 Strict Presses (65/45)
100′ Walking Lunge

RX+
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

 

[-] WOD 011916

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Weightlifting

Back Squat (3 Sets of 2  1 Set at Each Percentage: 83-85-87%)
Lets hit 5-6 warmup sets before starting our percentages.

Metcon (Pulse Zone Yellow / Red)

Metcon (3 Rounds for reps)
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs (14/10)
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (14/10)
9 Deadlifts (155/105)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (14/10)
6 Deadlifts (185/135)
6 Lateral Barbell Burpees

RX+
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

 

Pure Fit

5 sets; 

2 min amrap
200m run
With remaining time max cal bike
1 min rest between sets
(Score is cal)

AMRAP 16
8 db snatches
8 burpees over dumbell
16 scissor kicks

[-] WOD 011915

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Metcon (Pulse Zone Yellow / Red)

A: Metcon (Time)
RX
“Chain Reaction”
3 Rounds
21/15 Calorie Bike
21 Pull-ups
Directly into…
3 Rounds
9 Power Cleans (115/80)
9 Push Jerks (115/80)

RX+
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (155/105)
9 Push Jerks (155/105)

B: Metcon (No Measure)
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 GHD Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 15 GHD Sit-Ups

Replace GHD situps with another core movement.  Your coach will help you.

 

[-] WOD 011914

By: 0

Weightlifting

Power Snatch (EMOM x 5 work to a heavy single)
Make sure you have a proper warmup to the weight you want to start with.  This should be a working weight to start minute 1.

Metcon (Pulse Zone Yellow / Red)

“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

 

[-] WOD 011912

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Metcon (Pulse Zone Yellow / Red)

“Speed Bump”
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (65/45)
30 Toes to Bar
30 Thrusters (65/45)
150/100 Calorie Bike
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (75/55)
30 Toes to Bar
30 Thrusters (75/55)
150/100 Calorie Bike
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

RX+
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
150/100 Calorie Bike
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)
150/100 Calorie Bike
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

 

[-] WOD 011910

By: 0

Weightlifting

Power Snatch (Work to a heavy 2 rep (tng or not)

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
“Layaway”
RX
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)

RX+
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (70/50)