May 2019
A. Every 90 seconds, for 18 minutes (4 total sets) 1 – Seated DB Strict Press x 4-5 reps @ 3012 2 – Chin-up Negatives x 4 reps with a 5 second descent 3 – Ring/Stationary Support Hold x 30 seconds accumulative B. In 10 minutes, complete as many reps as possible of: 5 Strict Pull-ups 10 DB Push Press 30 Double Unders
May 2019
A. 7 minutes to a heavy 5 rep Push Press 7 minutes to a heavy 3 rep Push Jerk 7 minutes to a heavy 1 rep Split Jerk B. In 10 minutes, complete as many reps as possible of: 5 Bar Muscle-ups or 10 C2B Pull-ups 10 DB Strict Press (50/35) 30 Double Unders
May 2019
A. 3 sets of: Back Squat to a Box – 3 sets of 7-8 reps @ 3111 Rest 90 seconds Let’s try to increase our weight from last week by 5-10 pounds across all three sets. B. Every 90 seconds, for 18 minutes (3 total sets): 1 – DB Death March x 100 feet 2 – KB Rack RNT Reverse Lunge x 10/side 3 – 20/15 Calorie Row 4 –
May 2019
A. Every 2:30, for 7:30 (3 sets): Back Squat x 8 reps (2011) @ 76% of your 1-RM Back Squat B. Every 90 seconds, for 18 minutes (3 total sets): 1 – DB Death March x 100 feet 2 – KB Rack RNT Reverse Lunge x 10/side 3 – 20/15 Calorie Row 4 – Reverse Elbow Plank x 30 seconds accumulated
May 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 75 seconds, for 11:15 (3 total sets): 1 – Romanian Deadlift x 5-6 reps @ 3111 2 – Overhead Squat to Box x 6-7 reps @ 2111 3 – Wall Sit with KB Goblet Hold x 30 seconds B. In 9 minutes, complete as many rounds as possible of: DB Power Snatch 30 Double Unders Starting with
May 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 75 seconds, for 12:30 (10 sets): Pause Snatch* x 2 reps *pause for 2 count at the knee, and then again after the catch in your bottom position. Start at 60% and ascend to a heavy double for the day. B. In 9 minutes, complete as many rounds as possible of: Power Snatch (115/70) 30 Double Unders Starting
May 2019
Every 8 minutes, for 32 minutes: Ski 500/400 Meters Dual KB Swing x 20 Dual KB Rack Carry x 100 Meters Rope Climb x 3 reps Modify this workout to allow for a minimum of 2-3 minutes rest after every round
May 2019
A. Bench Press – work up to a heavy set of 5 reps for the day. B. Deadlift – Work up to a heavy set of 5 reps for the day. Let’s control all reps to the floor. Reset after every rep, focusing on your breathing and bracing technique. C. For time: Row 1,000m 50 DB Thrusters 30 Ring Row
May 2019
CFM Test #1 (2 of 3) A. Bench Press 3-RM B. Deadlift 3-RM Compare to 1/9/19 C. “Jackie” For time: Row 1,000m 50 Thrusters (45/35) 30 Pull-ups We perform Jackie on behalf of Challenge of the month winner -Tracey P.
May 2019
A. For time: Run 1 mile Then, directly into… 3 rounds: 15 DB Hammer Curl & Press 15 Hanging Knee Raises Then, directly into… Run 1 mile B. 49 Abmat Sit-ups 49 Arch-ups Today’s WOD is dedicated to Coach Caitlin – Happy Birthday!
May 2019
A. For time: Run 1 mile Then, directly into… 3 rounds: 10 Hang Power Clean 12 Push Jerk 14 Toes to bar Then, directly into… Run 1 mile B. 49 Abmat Sit-ups 49 Arch-ups Today’s WOD is dedicated to Coach Caitlin – Happy Birthday!
May 2019
A. Every 90 seconds, for 13:30 (3 total sets): Station 1 – Back Squat to Box (parallel) x 7-8 reps @ 3111 Station 2 – Plate-loaded Banded Side Step x 50 feet/leg Station 3 – Glute Bridge off 20” Box x 15 @ 20X1 B. In 6 minutes: Bike 30/20 Calories Then, as many rounds as possible of: 10 DB Front Squat 20 Rus KB Swing
May 2019
A. Every 2:30, for 7:30 (3 sets): Back Squat x 8 reps (2011) @ 73% of your 1-RM Back Squat B. 3 Sets of: Good Mornings with Hip Circle x 7-8 reps @ 2011 Rest 60-90 seconds C. In 6 minutes: Bike 30/20 Calories Then, as many rounds as possible of: 10 DB Front Squat (50/35) 20 KB Swing (52/36) Magnitude Scoop This Wednesday we will be re-testing CFM
May 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 90 seconds, for 12:30 (3 total sets): Station 1 – Single-arm DB Press in lunge x 7-8 reps @ 3011 Station 2 – Pull-ups (strict) x 7-8 reps @ 3113 Station 3 – Elbow Side Plank x 30 seconds/side B. Complete 3 – 2 minute rounds of: 15 DB Push Press 15 Jumping Pull-up Max Double-unders in
May 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 90 seconds, for 12:30 (3 total sets): Station 1 – Single-arm DB Press in lunge x 7-8 reps @ 3011 Station 2 – Pull-ups (strict) x 7-8 reps @ 3113 Station 3 – Elbow Star Plank x 30 seconds/side B. Complete 3 – 2 minute rounds of: 12 Push Press (115/70) 12 Pull-up Max Double Unders in
May 2019
A. 4 sets of: Double KB Swing x 12 reps (challenging weight) Dual KB Front Rack Carry 200 feet Farmers Carry 200 feet Rest 90 seconds Complete all rounds unbroken. B. Every 75 seconds, for 11:15 (3 total sets): Station 1 – Thoracic Extension over Medicine Ball x 10 @ 1113 Station 2 – Banded Monster Walk x 50 feet forward & 50 feet backwards Station 3 – Bent Hollow
May 2019
A. Every 75 seconds, for 12:30 (10 sets): Power Snatch x 2 reps Start at 60% and ascend to a heavy double for the day. B. 4 sets of: Double KB Swing x 12 reps (challenging weight) Dual KB Front Rack Carry 200 feet Farmers Carry 200 feet Rest 90 seconds Complete all rounds unbroken.
Apr 2019
3 rounds for time of: Run 800m 20 Deadlifts (185/125) 40 Wallball (20/14) 60 2-count Flutter Kicks
Apr 2019
A. Bench Press – 20 minutes to a 3-RM B. 3 sets of: KB Bent-over Row x 10-12 reps @ 2010 Rest 45 seconds DB Floor Press x 10-12 reps @ 2112 Rest 45 seconds C. Row 1,000m as fast as possible
Apr 2019
A. 3 sets of: Bench Press x 8-9 reps @ 3011 Rest 45 seconds Ring Row Hold with Negative x 5 reps (tempo 5015) Rest 45 seconds B. 3 Giant sets of: Row 500m 15 DB Floor Press 15 Push-ups 20 Band Pull aparts Rest 60 seconds
Apr 2019
A. Every 2:30, for 7:30 (3 sets): Back Squat x 8 reps (2011) @ 70% of your 1-RM Back Squat B. 3 sets of: Mixed KB Rack Suitcase Walking Lunge Steps x 20 Rest 45 seconds BB Good Mornings x 8-9 reps @ 3011 Rest 45 seconds Banded Side Twist x 10 reps/side @ 2121 Rest 45 seconds C. For time, complete sets of 15-12-9 of: Power Clean (135/85) Toes
Apr 2019
A. Every 90 seconds, for 18 minutes (3 sets): Station 1 -Mixed KB Rack Suitcase Walking Lunge Steps x 20 Station 2 – Good Mornings x 8-9 reps @ 3011 Station 3 – Hanging Leg Curl w/Med Ball x 8-10 reps @ 2010 Station 4 – Elbow Plank x 60 seconds accumulated B. For time, complete sets of 30-20-10 of: KB Swing (Rus) Goblet Squat Abmat Sit-ups
Apr 2019
With a partner… In 20 minutes, complete as many rounds as possible of: “Cindy” 1 round of Cindy = 5 strict pull-ups, 10 Push-ups, 15 Air Squats While one athlete completes a 500 Meter Row, the other is completing as many rounds of Cindy as possible. Athletes switch off every 500 meters rowed. Athletes coming off the row will pick up wherever their partner left off on their Cindy round.
Apr 2019
With a partner… In 20 minutes, complete as many rounds as possible of: “Cindy” 1 round of Cindy = 5 pull-ups, 10 Push-ups, 15 Air Squats While one athlete completes a 500 Meter Row, the other is completing as many rounds of Cindy as possible. Athletes switch off every 500 meters rowed. Athletes coming off the row will pick up wherever their partner left off on their Cindy round. Score
Apr 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + High Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Starting around 65%, build to a heavy complex for the day. Only increase load if proper balance and positioning can be maintained. B. Complete as many rounds and reps as possible in
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