Thursday, May 25 WOD

Thursday, May 25 WOD

Room 2 Warmup: 2 Rounds: 250m Row 10 Front/back Leg Swings each 25 Wall Ball tosses (close to Wall, no squat) 10 Scapula Rotations 10 Kip Swings 20s Pec Stretch/ea 30 Double Unders/ 60 Singles Buy-In: 3 Sets: 9 Bench Press (3 reps @6 sec tempo down, last 6 fast) 10/ ea Single Leg Glute […]

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Wednesday, May 24 WOD

Wednesday, May 24 WOD

Room 1 Warmup: 10:00 CFA Warmup: Buy-In: 5 Sets: 3 Front Squat @ 73% w/3 sec hold in bottom 8/ea Single Arm DB Arnold Press WOD: 20:00 EMOM: 1= 3 Wall Walks 2= 10 Burpees 3= 10 Push Jerks (C: 115/85, P: 95/65, F: 75/45) 4= 100m Shuttle sprint (50m out and back)

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Tuesday, May 23 WOD

Tuesday, May 23 WOD

Room 2 Warmup: 1:00 Squat Hold 1 Round: 2 Laps Jog 25′ Walking Piriformis Stretch 25′ Walking Toe Touches 10 Pushups 10 Glute Bridges 20s UpDog/ 20s DownDog Buy-In: 10:00 to build (moderate weight): 1 Snatch Lift off+ 1 Snatch from pause at the knee (power or Squat) Then, 3 Sets: 30s Hollow Hold 100′ […]

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Monday, May 22 WOD

Monday, May 22 WOD

Room 2 Warmup: 2 Rounds Row/Run 200m 10 OHS 10 PVC Pass-Thrus 10 Plank/ Handstand Shoulder Taps 50′ Duck Walk Buy-In: 3 Sets: 5 Back Squat (first rep @33X1 tempo, last 4 fast) @ 70-75% 10 Barbell Row 100′ Single Arm DB OH Carry – should be heavy here. WOD: 15:00 AMRAP: 15 Russian KB […]

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Sunday, May 21 WOD

Sunday, May 21 WOD

Room 2 Teams of 2: 6 rounds each: 10 dumbbell thrusters (55/35 per hand) 200m farmers carry (70/55 per hand) Partner A does thrusters, then partner B does thrusters. Thrusters should be done unbroken. Farmers carry is performed together, switching every 50m. After 6 rounds are completed, partners run 800m for time

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Saturday, May 20 WOD

Saturday, May 20 WOD

Room 2 Teams of 2 150 calorie row 150 push press (75/55) 150 wall balls (20/14) 150 hang power snatch (75/55) 150 ab-mat sit ups Pairs can break up movements however they want

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Friday, May 19 WOD

Friday, May 19 WOD

Room 2 Warm-up: 1:00 squat hold 2 rounds: 2 laps jog 25′ walking piriformis stretch 25′ walking toe touches 10 push-ups 10 glute bridges :20 upward facing dog/:20 downward facing dog Buy-in: 5 sets building to a moderate single of 1 power clean plus 1 front squat Then, using that weight, 8:00 EMOM full clean […]

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Thursday, May 18 WOD

Thursday, May 18 WOD

Room 2 Warm-up: 1 round: 10 banded pull-aparts 5 weighted arm circles (5 each side) 12 walking lunges 10 iron crosses 5 roll to V-sit 10 scorpions 5 groiners Buy-in: 3 sets: 9 bench presses (first 3 reps are 6 second tempo down, last 6 reps are fast) 10 single leg glute bridges (10 each […]

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Wednesday, May 17 WOD

Wednesday, May 17 WOD

Room 1 Warm-up: 2 rounds: 250m row 10 front/back leg swings (10 each side) 25 wall ball tosses (close to wall, no squat) 10 scapula rotations 10 kip swings :20 pec stretch (each side) 30 double unders/60 singles Buy-in: 5 sets: 3 front squats @70% with a 3 second hold in bottom 8 half-kneeling dumbbell […]

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Tuesday, May 16 WOD

Tuesday, May 16 WOD

Room 2 Warm-up: 2 rounds CFA warm-up Buy-in: 10:00 to build snatch (power or squat, depending on skill and comfort level) from pause at the knee. WOD: 7:00 AMRAP: 10 burpees 5 toes to bar 200m run – rest 2:00 – 7:00 AMRAP: 10 push-ups 5 chest to bar pull-ups 200m run Tweens & Teens […]

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