Category Archives: WODs

The Weekend WOD

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Memorial Day Weekend Hours!
Saturday – normal classes
Sunday – all classes cancelled
Monday – one class only at 9:30a – MURPH!

Saturday
*Retest Lottery WOD #1*
Teams of 2
3 Rounds
20 Front Squats – L: 95/55; S: 135/85
20 Synchronized Pullups (S: CTB)
-rest til: 10:00, then:
AMRAP 20
40 DB Snatch – L: 30/20; S: 50/35
Run L: 200m; S: 400m or Row 500/400m or Bike 1000/800m
40 Power Snatch – L: 95/55; S: 135/85 – Add 10/5lbs each round.
*Runs are performed together, but Row/Bike is split between partners. Synchronized Pullups are courtesy of Phil Newton. DB Snatches are via Leah Walts. Snatches with increasing weight are via Emma Sharps.

Sunday
Classes cancelled

Friday 5/26/17

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Memorial Day Weekend Hours!
Saturday – normal classes
Sunday – all classes cancelled
Monday – one class only at 9:30a – MURPH!

Strength Cycle: Post-Open Cycle – Retest Week!

Strength/Skill
In 18min:
3RM Back Squat
*Throw on the belt, knee sleeves, lifters, eye black, whatever-the-hell you want. We spent the cycle working without those accessories, and now you can use them again!

WOD
AMRAP 10
6 Deadlift – L: 185/125; S: 245/165
12 Cal Row/Bike or Run 100m
18 Wallballs
*Deadlifts should be unbroken, and see if you can shoot for unbroken Wallballs, too! So, where’s the recovery? Ummm… nowhere?

Daily Reading
1. Try This Trick on the Concept 2 Rowing Machine to Find Better Connection
2. Loneliness Is Deadly
3. 5 Common Stretching Pitfalls
4. How tight lats and kipping may cause shoulder pain

Thursday 5/25/17

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Memorial Day Weekend Hours!
Saturday – normal classes
Sunday – all classes cancelled
Monday – one class only at 9:30a – MURPH!

Strength Cycle: Post-Open Cycle – Retest Week!

Strength/Skill
In 18min:
Find your 1RM Power Clean

WOD
3 Rounds
Row 500/400m or Bike 1000/800m or Run 400m
Max Set of L: HRPU; S: HSPU
Rest 3min
*Score is your finish time & total HSPU’s. There is plenty of rest in this test, so really blow out the monostructural piece.

Unloaded
6 Rounds
In 6min, complete:
10 Triangle Close-Grip Pushup
10 Wallballs
10 Abmat Situps
10 2-DB Deadlifts
10 Burpees
10 RKBS
Run 200m or Row 250/200m or Bike 500/400m

-then-
In 6min, complete:
30 Wallball Burpees
30 Pushup Plank Bird Dogs

Daily Reading
1. Relax Your Feet and Other Tips to Achieve Ideal Running Position
2. Becoming a Better Man
3. Overweight People Judge Distances to Be Further Than They Really Are
4. Nutrition: What’s The Scoop With Creatine?

Wednesday 5/24/17

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Strength Cycle: Post-Open Cycle – Retest Week!

Strength/Skill
In 18min:
1RM Split Jerk

WOD
21, 18, 15, 12, 9, 6, 3
Push Jerk – L: 75/55; S: 115/75
Cals on Bike or Rower (or Run 100m)
*Cap = 15min. Remember which equipment you used when we originally tested this workout. Barbell work should be no more than 2 sets for the duration of the workout.

Daily Reading
1. Adrenal Fatigue and the Athlete
2. I Tried a Medieval Diet, And I Didn’t Even Get That Drunk
3. 5 Things To Do On Your Rest Day
4. You should foam roll your thoracic spine properly

Tuesday 5/23/17

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Strength Cycle: Post-Open Cycle – Retest Week!

Strength/Skill
In 18min:
Find your 1RM Snatch
*Life = Power; Sport = Squat. If you max out early, then keep hitting some singles.

WOD
2 Mile Run
*Yea. Seriously. Perform as 4x800m runs. If you *absolutely* can’t run, then the test is:

15min Row/Bike as far as possible

Daily Reading
1. How to Improve Your Mobility in No Time!
2. Closest Thing to a Wonder Drug? Try Exercise
3. Don’t Fall Into the Last Rep Trap (video)
4. Is Calorie (or Macro) Counting Right For You?

Monday 5/22/17

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Strength Cycle: Post-Open Cycle – Retest Week!

Strength/Skill
In 18min:
Find your 5RM Touch and Go Deadlift
*Feel free to bring back the bounce and noise, now. You’ve spent the cycle developing better posterior control. Let’s see how you use it.

WOD
4 Rounds
10 Hang Power Cleans – L: 75/55; S: 95/65
10 Thrusters
10 Burpees to 6″” Target
*The barbell portion should be VERY close to UB the entire time. If you slow anywhere, make it the burpees. This test WOD should be short, like sub-8min.

Daily Reading
1. Dear Athlete; It’s Me, Scaling
2. The Elbow Problem in the Squat
3. 5 Steps to Becoming a Better Athlete
4. What separates a Games athlete from a Regional athlete

The Weekend WOD

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Saturday
*Lottery WOD #9*
Run 800m (together) or Row 2000/1600m or Bike 4000/3200m
60 Front Rack Lunges – 95/65 (S: 30 OHS – 155/105)
90 Box Step Overs (S: Jump Overs)
120 Wallballs
30 Power Cleans – L: 115/75; S: 175/125
Run 800m (together) or Row 2000/1600m or Bike 4000/3200m
*Cap = 40min. OHS via Carl Duvall. Wallballs via Kelly Weber.

Sunday
6 Rounds
30sec Row/Bike
30sec Rest

-then, 5 Rounds
In 5min, complete:
20 Side Plank Crunches (10L, 10R)
10 Goblet Squats
20 KB Snatch
10 Burpees
20 Single-Leg KB RDL
Run 400m or Row 500/400m or Bike 1000/800m

-then
12 Rounds
15sec Row/Bike
15sec Rest

Friday 5/19/17

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Strength Cycle: Post-Open Cycle – Week 7

Strength/Skill
E3M15M
4 Back Squat @ 75-87.5%
*Heavier than last week. No oly’s, belt, or sleeves.
+
6-10 DB Hammer Curls – It’s getting warm outside. Gotta get the guns ready for display.

WOD
For time:
50 Burpees Over Bar
30 Front Squats – L: 135/85; S: 185/125
15 2-DB Press – 35/20 (S: HSPU)
*Shoulder death with a sub-15min goal.

Daily Reading
1. Try Some Squat Therapy to Improve Your Position and Focus
2. Hip Opening Stretch Circuit
3. How to Read Eggs
4. Things I’ve Learned Over the Years

Thursday 5/18/17

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Strength Cycle: Post-Open Cycle – Week 7

Strength/Skill
E3M15M
2 Power Clean – catch these high, leaving no doubt that they’re a Power Clean, and not an *almost* Squat Clean
+
20 Banded Glute Bridge – attach band around J-hooks at lowest possible position on rig. If it’s too easy, use multiple bands.

WOD
4 Rounds
20 Air Squats (S: 10 Pistols)
20 Push Press – L: 75/55; S: 95/65
*Stupidly simple piece. How hard can you push and hold on? Be careful not to get too sloppy with your movement.

Unloaded
AMRAP 35
*Done to the style of 1, 2-1, 3-2-1, 4-3-2-1, etc…

1 200m Run or Row 250/200m or Bike 500/400m
2 DB Man Makers
3 Pushups
4 Situps
5 Mountain Climbers (1-1)
6 Goblet Squats
7 Hanging Leg Raise
8 Box Step Ups
9 Wallballs
10 Burpees
11 DB Press
12 Lunges (1-1)

Daily Reading
1. Good News For People Who Love Salty Foods
2. 10 Actions for an Anti-Stress Protocol
3. What To Do If Your Genetics Suck
4. Attn: Golfers… Two Exercises to Increase Shoulder Turn

Wednesday 5/17/17

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Strength Cycle: Post-Open Cycle – Week 7

Strength/Skill
E3M15M
3 Snatch – Life; Power; S: Squat
*Work up as high as 90%
+
Walk w/ 1-Arm Plate Overhead + 1-Arm KB Suitcase Carry – walk 4x in Figure 8 around & over your barbell, then switch arms and repeat

WOD
3 Rounds
20 KB Snatch – L: 53/35; S: 70/53
L: 60; S: 100 Double Unders
Rest 2min
*Looking to stay under 12min for this piece, so don’t scale up on the KB unless you know you can crush that many reps.

Daily Reading
1. The Best Ankle Dorsiflexion Mobility Exercises
2. Strategies for Fighting Self-Doubt in Weightlifting
3. Your Fitness (Or Lack Thereof) Isn’t It
4. Important: There’s an Instagram of People Snatching Snack Food