Warm up: 500 meter row / Warm up your cleans
5 Rounds for time:
200 meter row
12 Toes to bar
12 Box jump overs
12 Handstand pushups
*Every 90 seconds starting at 0:00 do 1 Heavy Clean ( Clean, not power clean )
row
WOD Tuesday February 18th
Warm up: 400 meter run / 20 sit ups / 20 pushups
“The Test Version 2”:
Every 90 seconds 12 minutes ( 8 sets )
30 Seconds max calorie row
30 seconds max burpees over the rower
You must stop at the 60 second mark on each round. You cannot start the burpees before the 30 second mark on each round.
Results:
Row:
40 Calories or less – level 1
41 – 55 Calories – level 2
56 – 70 Calories – level 3
71 – 85 Calories – level 4
86+ Calories – level 5
( females subtract 10 cals per section)
Burpees:
Same Numbers as above for both sexes.
The score is the level from both sections combined.
* Level 10 is the best…
2. Every minute on the minute for 12 minutes:
odds: GHD situps x X
evens: KB swings x X
WOD Wednesday February 12th
Warm up: 200 Meter Run, 10 Push ups, 10 Walking Lunges
20 Rounds for Time:
2 Bench Press
4 Jumping Lunges
3 Handstand Push ups
6 Calorie Row
WOD Tuesday January 7th
Warm up: 3 rounds: 6 Hang muscle snatch / 4 Heaving snatch balance / 2 snatch balance
- 30 minutes to snatch: Work up to a max for the day
2. 500 meter row max effort
See if you can beat a 12 year old girl today.
WOD Friday December 27th
Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps
- Every 5 minutes for 5 sets:
5 Deadlifts
15 Calorie row
3 Deadlifts
15 Calorie row
1 Deadlift
* This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the second interval use 235, 245, 255, the third use 255, 265, 275 follow this pattern for all 5 intervals. This is alot of deadlifts so be a little conservative on your starting weights.
2. For time:
40 Strict pullups
*begin every minute with 10 air squats
WOD Tuesday December 17th
Warm up: 500 meter row / 30 sit ups
- Every 2 minutes for 6 sets:
50′ handstand walk + 10 goblet squats
2. 6 Rounds for time:
12 Wallballs
12 Calorie row
WOD Tuesday November 12th
Warm up: 3 Rounds – 5 pushups / 5 V ups
- Strict press: 5 x 2 @ 95%
2. Bench Press: 5 x 2 @ 90%
3. 4 Rounds for time:
12 Calorie row
12 Handstand pushups
12 GHD Situps
WOD Wednesday October 31st
Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win.
Warm up: Get ready to lift weights
10 Rounds for time of:
300 Meter row
1 Clean + 1 hang power clean + 2 Front squats (Unbroken)
Start @ kinda heavy and go up in weight every 2 rounds. 4 total weight changes.
The goal is to end at a weight that you think you might fail at. (but make it)
WOD Tuesday October 16th
Wam up: 500 meter row / 200 meter run
- 3 Rounds of:
4 Min AMRAP:
5 Dumbbell Thrusters
5 Burpees
2 Min rest
3 Rounds of:
4 Min AMRAP:
150 Meter row
15 Hand Hops
15 Lateral switch steps (double count)
2 Min rest
WOD Friday July 20th
Warm up: row 500 meters / 10 plyo pushups / 10 Bench dips
- Every minute on the minute 12 minutes:
Odds: Bench press x 1
Evens: Toes to bar x 5 – 15
2. For time:
2000 meter row
