WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Wednesday 5/12/21

Wednesday 5/12/21

Every minute on the minute x 16
Minute 1: 18/14 Cal Row/Bike/Ski
Minute 2: 12 – 15 Medball Slams
Minute 3: 15 KB Swings 53/35
Minute 4: 12 – 15 Burpees

Athletes Choice: Strength or Flexibility
Strength:
3 x 10 Deadlift – Around 55 – 60%

or

Flexibility:
2 Minute Foam Roll Adductors – per side
1 Minute Straddle Sit
1 Minute Pigeon Stretch – per side
1 T spine Stretch off Bench

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Tuesday 5/11/21

Tuesday 5/11/21

Strength Part 1: Build to heavy Complex: 10 Minutes
High Hang Squat Clean + Split Jerk

Strength Part 2: 10 Minutes
3 x 3 Split Jerk – Across
(Goal is 65 – 70% focusing on footwork)

Strength Part 3: 10 Minutes
3 x 3 Front Squat – Across
(33X1 Tempo) (Goal is 65 – 70%)

*After each set complete 5 Double DB Strict Press*

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Monday 5/10/21

Monday 5/10/21

AMRAP20
20/16 Cal Row/Bike/Ski
200m Run

Athletes Choice: Core Strength or Flexibility

Core Work: 3 Sets
10 Single V-ups
20 sec Side Plank – per side
30 sec Hollow Hold
40 sec Plank

*Goal is to complete each set unbroken
then rest 1 – 2 min and repeat*

or

Flexibility:
2 Sets
60 sec Foam Roll Hamstrings – per side
1 Minute Split Progression – per side
30 sec Lat Foam Roll

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Sunday 5/9/21

Sunday 5/9/21

15 Deadlifts 225/155
60 Wall Balls
15 Deadlifts 225/155

Rest 3 minutes

12 Deadlifts 275/175
48 Wall Balls
12 Deadlifts 275/175

Rest 3 minutes

9 Deadlifts 315/205
36 Wall Balls
9 Deadlifts 315/205

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Saturday 5/8/21

Saturday 5/8/21

Teams of 3
1.5 Mile Run
100 HSPU
100 Box Jump Over 24/20
30 Muscle Ups
30 Syncro Burpees

*Split reps as desired*

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Friday 4/7/21

Friday 4/7/21

4 Supersets
2 Back Squats (across)
10 Heavy KB Front Rack Reverse Lunges – alt

*rest at least 90sec btwn sets*
*Using 80 – 85% from Sunday*

3 Supersets
10 Heavy Double DB Bench Press
30sec Ring Lockout Hold or 40sec HS Hold

*rest at least 90sec btwn sets*

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Thursday 5/6/21

Thursday 5/6/21

AMRAP11
22/17 Cal Row
11 Medball Slams
22 DB Snatch 50/35 – alternating

Althetes Choice: Strength or Flexibility

Strength:
6 Sets
1 Snatch Pull + 1 Hang Power Snatch

or

Flexiibility
2 Sets
1 Minute Split Progression – per side
30 sec Lat Foam Roll
60 sec Banded Lat Stretch – per side

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Tuesday 5/4/21

Tuesday 5/4/21

Every minute on the minute x 5
2 Power Cleans (singles)
*Using 60 – 65% focusing on speed*

750/600m Row
75 Double Unders
15 Power Cleans 155/105
750/600m Row
75 Double Unders
10 Power Cleans 185/135
750/600m Row
75 Double Unders
5 Power Cleans 225/155

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Monday 5/3/21

Monday 5/3/21

Conditioning:
Teams of 2
50 – 40 – 30 – 20 – 10
T2B
Burpees

*Split reps as desired*

Athletes choice: Skill Work or Flexibility
4 Sets
45 sec HS Hold/Freestanding HS Practice
45 sec Hollow Hold

or

2 Sets
30 sec Quad Foam Roll
60 sec Couch Stretch – per side
30 sec Lat Foam Roll
60 sec Banded Lat Stretch – per side

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Sunday 5/2/21

Sunday 5/2/21

“Crossfit Total”

12 Minutes to Establish 1 rep Max
Back Squat

12 Minutes to Establish 1 rep Max
Strict Press

12 Minutes to Establish 1 rep Max
Deadlift

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