WOD 12/7

A. 14:00 EMOM
Min 1 – 1 Squat Clean @ 60-70%
Min 2 – 3 Strict Handstand Push-ups or Progression

*Sets across on both movements

B. 18:00 EMOM
Min 1 – 2 Tempo Front Box Squat
Min 2 – 4 Strict WTD Pull-ups
Min 3 – Rest
*go as heavy as you can without failing any reps
*Squat weights recorded

C. 10:00 EMOM
Min 1 – 5 GH Raises
Min 2-  5 Ring Push-ups

Optional ‘Cash Out’:
5:00 of
50 ft suitcase carry
15 kb swings

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”- Swami Sivananda

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WOD 12/6

A. On a 15:00 Clock
In 10 minutes quickly work up to a challenging Power Snatch Single  (80-90%)

B. In 5:00
Plan on hitting the above weight for 2-3 more sets.
*heaviest weights recorded

C. 15:00 AMRAP
Rolling Start: up to 2 rounds in 5:00

then..

Max rounds for remainder of time
8 power snatches @  95lb / 65lb /35lb   KBS
8 toes-to-bar
16 box jump @ 24″ / 20″ / 12″
100m bumper plate farmer carry
@ 45lb / 25lb* / 20lb DBs
*Rounds + reps recorded

Scaling Guide:
– 3 – 6 rounds, about 2:30 per round

CONGRATS December Athlete of the Month: Daniel Arredondo

WOD 12/5

A. 6:00 E202
3 sets
3-5 ‘ring outs’
*(think of an ‘ab wheel’ on the rings).

B. 21:00 EMOM
Min 1 – 1 Tempo Front Box Squat
Min 2 – 3 Stricty WTD Pull-ups
Min 3 – Rest
*go as heavy as you can without failing any reps
*Squat weights recorded

C.
“Half Cindy”
10:00 AMRAP
5 kipping pull-ups
10 push-ups
15 air squats
*rounds + reps recorded

Optional ‘Cash Out’:

3 rounds
15 wall ball
30 double unders

Scaling Guide:
– 8 – 16 rounds, about 45s per round.
– Scale Up: chest to bar pull ups, ring push-ups, goblet squats (35/26)

“Desire is the key to motivation, but it’s the determination and commitment to unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” – Mario Andretti

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WOD 12/3

Teams of 3

With a partner, split the work up any way you desire, one person working at a time (except on double unders / bear crawl).

25:00 AMRAP
10 shoulder press (Performance: 135lb / Athletic: 85lb* / Health: 55lb)
120 double unders (total for team, everyone working at the same time)
20 power snatches (same)
120 double unders (total for team, everyone working at the same time)
30 Front squats (same)
120 double unders (total for team, everyone working at the same time)
40′ bear crawl (everyone)
*rounds + reps recorded

Did you catch Coach Wes’s last article? If not, check it out here

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WOD 12/2

A. Warm-up plus coaches choice skill practice

B. “Helen of Troy”
3 Rounds
12 ‘Heavy’ Thrusters @ 115lbs / 75lbs /  55lbs
21 Kettlebell Swings @ 24K / 16K / 12K
400m Run
*20:00 Cap

Scaling Guide:
– 9 – 16 Minutes,
– Scale Up: 135/85

Are you ready to celebrate?? We are!
Keep up to date on all the details of our Anniversary Party HERE

Image result for ugly sweater party

WOD 12/1

A. 15:00 EMOM
Min 1 – 3 Tempo Front Box Squat @ 55-65% of max FS
Min 2 – 5 Strict WTD Pull-ups
Min 3 – Rest
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat

B. For Time
15 ‘high’ box jumps @  30” /  24” / 20”
10 squat snatches –power snatch to OHS is acceptable- @ 135lbs / 85lbs / 55lbs
15 clean and jerks (same)

Optional ‘Cash Out’:

3 Rounds
1 minute of wall ball
1 minute of single arm db hang power snatch

Scaling Guide:
– 5 – 9 minutes (10 min time cap)
– Scale up: 36/30″ Box

“Be happy for this moment. This moment is your life.” -Omar Khayyam

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WOD 11/30

A.Spend 10-15  minutes working HSPU progressions.  Keep the HSPU strict until you can do at least one strict rep down to 1 abmat today. If you can do deficit, do them!

B.For time
Row  1200m / 1000m* / 800m

Then 4 rounds
10 kipping pull ups (5 with a band)
40′ walking lunge
15 toes-to-bar
15 burpees
*25:00 Cap

Scaling Guide:
– 16 – 23 min, 4:20 for the row and then about 3:00 per round after.  
– Scale Up: Chest to bar instead of kipping pull ups.

“Someone who wants to write should make an effort to write a little something every day. Writing in this sense is the same as athletes who practice a sport every day to keep their skills honed.” – Anita Desai

 

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WOD 11/29

A. 21:00 EMOM
Min 1 – 1 Squat Clean
Min 2 – 1-3 Ring Dips or Ring MU
Min 3 – Rest
*Build to a challenging weight in each exercise

B. 5 rounds
8 squat clean thrusters @  115lb / 75lb / 35lb
4 Shutlle Runs (20′ out 20′ back)

Scaling Guide:
– 6 – 10 min, about 1:30 per round.
Scale Up:
– 135/85lb bar,
– 1 20 ft handstand walk and then 3 shuttle runs each round instead of 4 shuttle runs.

Optional ‘Cash Out’:
AMRAP 5 minutes
30s hang on the pull up bar
25 cal row

 

We’re celebrating 8 years! Come join us for the party!

8th-anniversary

WOD 11/28

A. 21:00 EMOM
Min 1 – 2 Tempo Front Box Squat @ 65-75% of max FS
Min 2 – 4 Strict WTD Pull-ups
Min 3 – Rest
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat

B. 4 rounds
7 hang power snatch  95lb / 65lb  / 35lb)
7 Overhead Squat (same)
14 Box jump ( 24” / 20” / 12”)
*15:00 Cap
*time recorded

Optional ‘Cash Out’:
3 Rounds
50m farmer carry
15 burpees

Scaling Guide: 7 – 11 min, about 1:45 per round. Scale Up: 115/75lb bar

“Follow your passion, be prepared to work hard and sacrifice, and, above all, don’t let anyone limit your dreams.” -Donovan Bailey

 

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WOD 11/26

A. In teams of 2

15:00 AMRAP

20 Partner Wall ball @ 20lb / 10ft, 14lb / 9ft, 10lb / 8ft
(Partner squats, throws ball to target, partner catches, squats and returns = 2 reps)

200m run with medball
(one ball shared between partners)

20 Sit-up with med ball pass
(only partner holding the ball does the sit up)

Partner 1K Row AFAP  (Split up however you see fit)

Don’t forget about our blanket drive! Bring them in and drop them in the box up front!

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