Category Archives: WOD

Saturday October 21, 2017

  • Warmup
    • 200m Run
    • Upward to Downward Dog
    • Buddha prayer
    • Knuckle draggers
  • Mobilty
    • Couch stretch
    • Shoulder distraction
  • Movement Review
  • Rehersal
  • Partner WOD (25 min time cap) 
    • 800 Meter Run
    • 10 Rounds “The Chief” (155/105)
    • 400 Meter Run
    • 8 Rounds “The Chief” (185/125)
    • 200 Meter Run
    • 6 Rounds “The Chief” (205/135)
    • “The Chief” – 3 Power Cleans, 6 Push-ups, 9 Air Squats
  • Mobility
    • Couch Stretch

Friday Oct. 20, 2017

  • Warmup
  • Partner Rowling
      • 45 Seconds
        • Partners Alternating Movements
        • Easy Bike
        • Active Spidermans
      • 30 Seconds
        • Medium Bike
        • Active Samson
      • 15 Seconds
        • Faster Bike
        • Push-ups to Down Dog
    • Mobility
      • Child’s Pose
    • Movement review
      • Assault bike
      • Row
      • Pullup
    • Rehearsal
      • Partner 1
        • 5 assault bike cal
        • 4 Calorie Row
        • 3 Pull-ups
      • then
      • Partner 2
        • 5 assault bike cal
        • 4 Calorie Row
        • 3 Pull-ups
    • WOD “Friend Zone”- Teams of 2
      • AMRAP 20
        • 10/8 assault bike cal
        • 12/9 Calorie Row
        • 9 Pull-ups

    Partners complete full rounds before switching

    • Mobility
      • Couch stretch
      • Hamstring flossing

Thursday Oct. 19, 2017

  • Warmup
    • Line Drills
      • Run 200 Meters
      • Quad Stretch
      • Knee to Chest
      • Solider Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
  • Mobility
    • Front rack stretch
    • Ankle stretch
    • Pigeon pose
  • Back Squat
    • 3X5
  • WOD “Turn and Burn”
    • 2 Rounds
      • 400 Meter Run
      • 30 Thrusters (65/45)
  • Mobility
    • Couch stretch
    • Hanging lat stretch

Wednesday Oct. 18, 2017

  • Warmup
    • 30 Seconds
      • Active Samson
      • Walkouts
      • Active Spidermans
      • Down Dog with Foot Pedals
      • Air Squats
      • Knuckle Drags
      • Active Dive-bombers
      • Straight Leg Sit-ups
    • “Dumbbell Warmup”
      • (completed with light dumbbells)
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
      • 5 Strict Presses
      • 5 Reverse Lunges (each leg)
      • 5 Strict Presses
      • 5 Front Squats
      • 5 Stiff-Legged Deadlifts
  • Mobility
    • Chest stretch
    • Childs pose
  • Movement review
    • T2B
    • Dumbbell reverse lunge
    • Dumbbell clean and jerk
  • Rehearsal
    • 1 Round
      • 5 Toes to Bar
      • 5 Dumbbell Reverse Lunges
      • 5 Dumbbell Clean and Jerks
  • WOD “Dumb Down”
    • AMRAP 15min
      • 15 Toes to Bar
      • 12 Dumbbell Reverse Lunges (50/35)
      • 9 Dumbbell Clean and Jerks (50/35)
  • Mobility
      • Banded straight arm in external rotation
      • Sink stretch
      • Pigeon stretch

Tuesday Oct. 17, 2017

  • Warmup
    • Line Drills
      • Run 200 Meters
      • Quad Stretch
      • Knee to Chest
      • Solider Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
  • Movement review
    • DU
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 15 Double Unders
      • 50 Meter Run w/ sandbag
  • WOD “Handbag”
    • 60/42 Calorie assault Bike
    • 100 Double Unders
    • 800 Meter Run w/ sandbag (45/30)
    • 100 Double Unders
    • 60/42 Calorie assault Bike
  • Mobility
    • Standing calf stretch
    • Hamstring flossing

Monday Oct. 16, 2017

  • Warmup
    • :30 Seconds
      • Slow Row
      • Active Samson
      • Medium Row
      • Active Spidermans
      • Faster Row
      • Push-up to Down Dog
    • 10 Repetitions
      • Air Squats
      • Medicine Ball Deadlifts
      • Medicine Ball Squats
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Banded front rack
    • Wrist stretch
    • Pigeon stretch
  • Movement review
    • Hang power clean
    • Wall ball
  • Rehearsal
    • 1 Round
      • 6 Hang Power Cleans
      • 6 Wall Balls
      • 6 Calorie Row
  • WOD “Hangman Jury”
    • 3 Rounds
      • 30 Hang Power Cleans (115/80)
      • 30 Wall Balls (20/14)
      • 30/21 Calorie Row
  • Mobility
    • Couch stretch
    • Hamstring flossing

Saturday October 14, 2017

  • Warmup
    • Line drills
  • Mobility
    • Couch stretch
    • Shoulder distraction
  • Movement Review
    • Power Snatch
  • Rehersal
  • WOD – Teams of 4
    • 80 Assault Bike Cals
    • 80 Power Snatches (75/55)
    • 80 Assault Bike Cals
    • 60 Power Snatches (95/65)
    • 80 Assault Bike Cals
    • 40 Power Snatches (115/80)
    • 80 Assault Bike Cals
  • Mobility
    • All the things

Friday Oct 13, 2017

  • Warmup
    • Rowling
    • Barbell Warmup + Active Stretching
      • 5 Good Morning
      • 5 Back Squats
      • 5 Elbow Rotations
      • :30 Second Active Spidermans
      • 5 Strict Press
      • 5 Stiff Legged Deadlifts
      • 5 Front Squats
      • :30 Seconds Push-up to Down Dog
  • Mobility
    • Pigeon pose
    • Ankle stretch
  • Movement review
    • Deadlift
    • Box jump
  • Rehearsal
    • 1 Round
    • Performed with lighter weight
      • 100 Meter Row
      • 5 Deadlifts
      • 5 Box Jumps

Build to workout weight

    • 1 Round
    • Performed with workout weight
      • 100 Meter Row
      • 5 Deadlifts
      • 5 Box Jumps
  • WOD “Tine”
    • 3 Rounds:
      • 500 Meter Row
      • 12 Deadlifts (245/165)
      • 15 Box Jumps (30/24)
  • Mobility
    • Achilles mash
    • Couch stretch

 

Thursday Oct. 12, 2017

  • Warmup
    • Line Drills
      • 200 Meter Run
      • Quad Stretch
      • Knee to Chest
      • Straight Leg Kicks
      • Cradle Stretch
      • Side Lunge
      • Walking Samson
      • Walkouts
      • Walking Spiderman
      • Bear Crawl
      • Side Shuffle
      • Straight Leg Bear Crawl
  • Mobility
    • Chest stretch
    • Childs pose
  • Movement review
    • MU
    • HSPU
    • Kettlebell swing
  • Rehearsal
    • Partner 1
      • 1 Muscle Up or 2 Strict Pull-ups
      • 2 Handstand Push-ups or 4 Push-ups
      • 4 Kettlebell Swings
then
    • Partner 2
      • 1 Muscle Up or 2 Strict Pull-ups
      • 2 Handstand Push-ups or 4 Push-ups
      • 4 Kettlebell Swings
  • WOD “Team Nate”
    • AMRAP 20:
      • 2 Muscle-ups
      • 4 Handstand Push-ups
      • 8 Kettlebell Swings (70/53)
Athletes will complete a full round before switching
  • Mobility
    • Light keg stretch
    • Banded straight arm in external rotation

Wednesday Oct 11, 2017

  • Warmup
    • 1 Minute
      • Easy Row
      • Active Spidermans
    • :45 Seconds
      • Medium Row
      • Active Samson
    • :30 Seconds
      • Fast Row
      • Push-up to Down Dog
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
      • completed with empty barbell
  • Mobility
    • Childs pose
    • Front rack
    • Wrist stretch
  • “Weightlifting Wednesday”
    • Push Press
      • 5-4-3-2-1
  • Rehearsal
    • Practice Round
      • 4 Calorie assault bike
      • 2 Barbell Facing Burpees
      • 4 Push Press
  • WOD “Pushed Around”
    • Every 3:00 x 4 Rounds
      • 14/10 Calorie Assault bike
      • 10 Barbell Facing Burpees
      • Max Push Press (115/80)
No rest between rounds
  • Mobility
    • Hamstring flossing
    • Banded straight arm in internal and external rotation

Tuesday Oct 10, 2017

  • Warmup
    • Line Drills
      • Run 200 Meters
      • Quad Stretch
      • Knee to Chest
      • Solider Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
      • completed with empty barbell
  • Mobility
    • Banded front rack
    • Couch stretch
  • Movement review
    • Double unders
    • Hang squat clean
  • Rehearsal
    • 1 Round
    • Performed with lighter weight
      • 100 Meter Run
      • 15 Double Unders or 15 Single Unders
      • 5 Hang Squat Cleans
Build to workout weight
    • 1 Round
    • Performed with workout weight
      • 100 Meter Run
      • 15 Double Unders or 15 Single Unders
      • 5 Hang Squat Cleans
  • WOD “Undertow”
    • 5 Rounds:
      • 200 Meter Run
      • 30 Double Unders
      • 9 Hang Squat Cleans (115/80)
  • Mobility
    • Couch stretch
    • Hamstring flossing

Monday Oct. 9, 2017

  • Warmup
    • 1 Minute
      • Easy Bike
      • Active Spidermans
    • :45 Seconds
      • Medium Bike
      • Active Samson
    • :30 Seconds
      • Faster Bike
      • Air Squats
    • “Dumbbell Warmup”
      • (completed with light dumbbells)
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
      • 5 Strict Presses
      • 5 Reverse Lunges (each leg)
      • 5 Strict Presses
      • 5 Front Squats
      • 5 Stiff-Legged Deadlifts
  • Mobility
    • Pigeon pose
    • Childs pose
  • Movement review
    • Wall ball
    • Dumbell snatch
    • T2B
  • Rehearsal
    • 1 Round
      • 6 Calorie Bike
      • 5 Wall Balls
      • 4 Dumbbell Snatches
      • 3 Toes to Bar
  • WOD “Eighteen Wheeler”
    • AMRAP 18:
      • 12 Calorie row
      • 15 Wall Balls (20/14)
      • 12 Alternating Dumbbell Snatches (50/35)
      • 9 Toes to Bar
  • Mobility
    • Pigeon pose
    • Banded straight arm in external rotation

Saturday October 7, 2017

  • Warmup
    • Line drills
    • Up down dog
    • Buddha prayer
  • Mobility
    • Shoulder Distraction
    • Couch stretch
  • Movement review
  • Rehersal
  • WOD Teams of 3:
    • 20 AMRAP
      • 120 Wallballs (20/14)
      • 90 AAB Calories
      • 60 Dumbbell Snatches (50/35)
      • 30 Pull-ups
  • Mobility
    • Shoulder Distraction
    • Couch stretch

Friday Oct 6, 2017

  • Warmup
    • 1 Minute
      • Active Spidermans
Then..
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
  • 1 Minute
    • Active Samson
Then..
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • 1 Minute
    • Push-up to Down Dog
Then…
    • 5 Deadlifts
    • 5 Hang Power Cleans
    • 5 Power Cleans
  • Mobility
    • Front rack stretch
    • Wrist stretch
  • Movement review
    • Power clean
  • Power Clean
    • Build to Heavy Single
  • Practice Round
    • 2 Lateral Bar Burpees
    • 4 Power Cleans
    • 2 Lateral Bar Burpees
  • WOD “Pull Over”
    • For Time:
      • 21 Lateral Barbell Burpees
      • 21 Power Cleans (135/95)
      • 21 Lateral Barbell Burpees
  • Mobility
    • Hanging lat stretch
    • Light keg stretch
    • Couch stretch

Thursday Oct 5, 2017

  • Warmup
    • Line Drills
      • Run 200 Meters
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
  • Mobility
    • Kettlebell ankle stretch
    • Child’s pose on KB
  • Movement review
    • KBS
    • Goblet squat
  • Rehearsal
    • 1 Round
    • 200 Meter Run
    • 5 Kettlebell Swings
    • 5 Goblet Squats
  • WOD “Playground”
    • 1 Mile Run
    • 21 Kettlebell Swings (70/53)
    • 21 Goblet Squats (70/53)
    • 800 Meter Run
    • 15 Kettlebell Swings (70/53)
    • 15 Goblet Squats (70/53)
    • 400 Meter Run
    • 9 Kettlebell Swings (70/53)
    • 9 Goblet Squats (70/53)
  • Mobility
    • Prone scorpion static hold
    • Banded straight arm in internal and external rotation

Wednesday Oct 4, 2017

  • Warmup
    • :20 Seconds
      • Jumping Jacks
      • Air Squats
      • Single Unders
      • Knuckle Drags
      • Single Unders
      • Active Spidermans
      • Double Under Practice
      • Sit-ups
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Press and Stretch
      • 5 Overhead Squats
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Pigeon pose
  • Movement review
    • Front squat
  • “Weightlifting Wednesday”
    • Pausing Front Squat:  Build to Heavy Single
    • Front Squat:  Build to Heavy Single
  • WOD “Doubled Over”
    • AMRAP 8min
      • 15 Abmat Sit-Ups
      • 30 Double Unders
  • Mobility
    • Couch stretch
    • Psoas release

Tuesday Oct 3, 2017

  • Warmup
    • :30 Seconds
      • Row Easy
      • Push-up to Down Dog
      • Row Medium
      • Active Spidermans
      • Row Fast
      • Active Samson
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Press and Stretch
      • 5 Overhead Squats
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
  • Movement review
    • Row
    • Deadlift
    • Hang power clean
    • Push jerk
  • Rehearsal
    • 1 Round (with final barbell weight):
      • 6 Deadlifts
      • 4 Hang Power Cleans
      • 2 Push Jerks
      • 4 Calorie Row
  • WOD “Captain Crunch”
    • AMRAP 4min
      • 3 rounds:
        • 12 Deadlifts (95/65)
        • 9 Hang Power Cleans (95/65)
        • 6 Push Jerks (95/65)
      • Max Calorie Row in Time Remaining
        • rest 4:00
    • AMRAP 4min
      • 2 rounds:
        • 12 Deadlifts (135/95)
        • 9 Hang Power Cleans (135/95)
        • 6 Push Jerks (135/95)
      • Max Calorie Row in Time Remaining
        • rest 4:00
    • AMRAP 4min
      • 1 round:
        • 12 Deadlifts (155/105)
        • 9 Hang Power Cleans (155/105)
        • 6 Push Jerks (155/105)
      • Max Calorie Row in Time Remaining
  • Mobility
    • Couch stretch
    • Sink stretch

Monday Oct 2, 2017

  • Warmup
    • 1 Minute
      • Easy Bike
      • Active Spidermans
    • :45 Seconds
      • Medium Bike
      • Active Samson
    • :30 Seconds
      • Faster Bike
      • Push-up to Down Dog
    • :30 Seconds
      • PVC Pass Throughs
      • Air Squats
      • PVC Pass Throughs
      • Knuckle Drags
    • Modified Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Presses
      • 5 Overhead Squats
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Child’s pose
    • Wrist stretch
  • Movement review
    • Snatch
    • Pull up
    • HSPU
  • Rehearsal
    • 1 Round:
      • 5 Power Snatch
      • 5 Pull-ups
      • 5 Calorie assault bike
      • 5 Handstand Push-ups
  • WOD “Double Take”
    • AMRAP 15min
      • 55 Power Snatches (95/65)
      • 55 Pull-Ups
      • 40/30 assault bike cal
      • 55 Handstand Push-ups
  • Mobility
    • Hamstring flossing
    • Banded straight arm external rotation

Saturday September 30, 2017

  • Warmup
    • Handball
  • Mobility
    • Shoulders
    • Couch Stretch
  • Movement Review
  • Rehearsal
  • WOD Teams of 4
    • 5 Rounds 1 min at each station
      • Box jumps (24/20)
      • Hang Power Clean (75/55)
      • Assault Bike Cals
      • Rest
  • Mobility
    • Hamstrings
    • Shoulders/Thoracic

Friday Sept 29, 2017

  • Warmup
    • Rowling
    • Barbell Warmup + Active Stretching
    • :30 Seconds Active Spidermans
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • :30 Seconds Push-up to Down Dog
    • 5 Press & Stretch
    • 5 Stiff Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Pigeon pose
  • Movement review
    • thruster
  • Rehearsal
    • Practice Round #1
    • Performed with lighter weight
    • 3 Calorie Row
    • 6 Thrusters
    • 3 Calorie Row
    • Practice Round #2
    • Performed with workout weight
    • 2 Calorie Row
    • 4 Thrusters
    • 2 Calorie Row
  • WOD “Blitzen”
    • 5 Rounds
      • 20/15 Calorie Row
      • 10 Thrusters (115/80)
  • Mobility
    • Couch stretch
    • Keg stretch