Wednesday, September 20th, 2017

September 19, 2017

For Time:
Buy-In
20 Burpee to a Plate 45/35

15-10-5
Kettlebell Swing 53/35
Toes-2-Bar
Wallballs 20/14

800m Run

5-10-15
Kettlebell Swing 53/35
Toes-2-Bar
Wallballs 20/14

Buy-Out
20 Burpee to a Plate 45/35

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Monday, September 18th, 2017

September 17, 2017

Skill 10min

EMOMx Xmin

15min AMRAP
350 Row
20 Alt PIstols
5 Bar Muscle Ups

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Sunday, September 17, 2017

September 16, 2017

0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95)
10:00 – 13:00

13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80)
20:00 – 23:00

23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)

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Saturday, September 16th, 2017

September 15, 2017

Teams of 2
4x100m Run (Alt Relay style)
100 Wallballs (20/14)
4x100m Run
50 Pull Ups(135/95)
4x100m Run
100 Lunges
4x100m Run
50 Deadlifts (135/95)
4x100m Run
100 Push Ups
4x100m Run

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Friday, September 15th, 2017

September 14, 2017

Core Work

For Time:
Buy-In
50m Suicide Run
(10 & Back, 20 & Back…50m & Back)

3 Rounds:
15/10 Cal Row
12 KB Swing 53/35
9 Box Jumps (24/20″)
6 C2B Pull Ups

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Thursday, September 14th, 2017

September 13, 2017

Mike’s Bear Complex 2.0
Power Clean + Front Squat + Thruster + S2OH
Accumulate 5 - 15 total reps

Alternating EMOM x 10:
Odd:1 Round of “Cindy”
Even: 5 Deadlifts

You pick the Deadlift weight, weight can be changed
Score = weight used for e

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Wednesday, September 13th, 2017

September 12, 2017

4 Rounds
20 Step Ups 24’20
40 Double Unders
200m Farmers Carry (53/35’s)
400m Run

RX+ 70/53’s

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Tuesday, September 12th, 2017

September 11, 2017

Deload: Snatch balance 3x5
2 count pause at the bottom

Death by/EMOM
7 Pull Ups
7 Front Squats 95/65
7 Burpee over the Bar

Scale for pull ups in this WOD will be Jumping Pull Ups.

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Monday, September 11th, 2017

September 10, 2017

343 Remember 9/11

For Time:
50 Pull-ups
50 Goblet Squats 53/35
50 Push-ups
50 Kettlebell Swings
50 Air Squats
50 Kettlebell Sit-ups
43 Burpees

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Sunday, September 10th, 2017

September 9, 2017

Buy-in
EMOM 10 min (total weight)
1-2 Turkish get-ups -- heavy but focus on form first!

For time:
50 air squats
25-calorie row
40 Russian kettlebell swings
20-calorie row
30 situps
15-calorie row
20 pushups
10-calorie row
10 burpees

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Saturday, September 9th, 2017

September 8, 2017

Partner WOD

5x Deadlifts (80%)
40 Push ups
10x Deadlifts (70%)
40 Push ups
15x Deadlifts (60%)
40 Push ups
5x Power cleans (80%)
40 Push ups
10x Power cleans (70%)
40 Push ups
15x Power cleans (60%)

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Friday, September 8th, 2017

September 7, 2017

Handstand progressions:
See below

EMOM 7min
3 Handstand push ups
S1= 1 HSPU
S2= 3 HSPU negative
S3= 20-sec HS hold (w/partner)

AMRAP 15 min
10 Box Jumps 24/20
5 Pull-ups
10 Wall ball 20/14

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Thursday, September 7th, 2017

September 6, 2017

(Lift) 5-3-1 (75%, 85%, 95%)
Back Squat

5 RFT
200m run
10 Burpee pull-ups

S1= 4 RFT
RX+= 15 reps

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Wednesday, September 6th, 2017

September 5, 2017

Coach Becky’s Birthday WOD
2xAMRAP 12 min:
9 Kettlebell Swings, 53/35 lbs
6 Deadlifts, 185/125 lbs
19 Double Unders
50 AbMat Sit-ups

Rest 3 min between AMRAPs

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Tuesday, September 5th, 2017

September 4, 2017

(Lift) 5-3-1 (75%, 85%, 95%)
Push Press

#HelenforHarvey
3 RFT
400m Run
21 KB swings 53/36
12 Pull-ups

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Monday, September 4th, 2017

September 3, 2017

“Power Elizabeth”
21-15-9
Power Clean 135/95
Ring dips
S1a= box dips
S1b= 15-12-9 -- Scale the reps before the weight: 15-12-9, 12-9-6, or 9-6-3
S2= scale both

Clean up, and then:
5-min cap
50 Burpees

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Sunday, September 3rd, 2017

September 2, 2017

Buy-in
EMOM 5min
Max pull-ups

EMOM 15min
1: 30-second Handstand
2: 30-second Plank Hold
3: 10 KB swings 53/36

Cash-out:
½ Karen
75 Wall Balls for time 20/14

S1:
RX+ = 3 Strict HSPU

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Saturday, September 2nd, 2017

September 1, 2017

2-person teams, one works one rests, partition as needed
Score = total all reps
6 minutes each movement:
Row (cal)
Front squat (115/75); no rack
Pull-ups
Sit-ups
Handstand push-ups

Scale HSPU only with handstand movements
RX+= GHD sit-ups

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Friday, September 1st, 2017

August 31, 2017

EMOM 10 min
3 ring dips -- use progression from 20170728
RX+= 2 muscle-ups

AMRAP 15 min
20 Overhead walking lunges 45/35
40 Double-Unders
20 Sit-ups

S1= 20 singles AND 20 tuck jumps
RX+= GHD sit-ups
FREE-FRIDAY Scale = ½

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