10.01.15 Thursday

--THE WOD--

5 Rounds

50m Run

7 Squat Clean (155/105)

50m Run

14 KBS (choose load)

200m Run

For time...

*20 min time cap

Handstands for days

09.30.15 Wednesday

--SWOD--

Part I

2x45 sec handstand hold

*rest 60 sec

Part II

3xMax Effort Handstand Push-ups 

*rest 90 seconds between

--THE WOD--

5 Rounds

1 min Burpees

1 min Box Jump overs (24"/20")

Rest 1 min 

Marisa and Teagan

09.29.15 Tuesday

--SWOD--

1RM Paused Back Squat

*with a 7 sec pause

--THE WOD--

12 min amrap

15 V-ups

10 Toes to Bar

5 Power snatch (135/95)

Loriana

09.28.15 Monday

--SWOD--

3 Sets of Max Effort Ring Dips

*rest as needed

--THE WOD--

7 Rounds

11 Front Squats (135/95)

10 Push Jerks 

For time...

Mike

09.25.15 Friday

--TEAM WOD--

(Teams of 2)

200m Walking Lunge (shared)

Then...

5 Rounds

15 Deadlift (185/125)

30 Wall Balls (20/14)

Then...

200 Double Unders (shared)

For time...

(25 min cap)

*partner not working after the lunges will be holding the barbell in the deadlift "up" position

09.24.15 Thursday

--THE WOD--

3 Rounds

21 Burpee Box Jumps (24"/20")

14 10m Sprint

7 Overhead Squats (135/95)

For time...

Melissa

09.23.15 Wednesday

--SWOD--

1-1-1-1-1-1

Behind the Neck Split Jerk

--THE WOD--

"CF7C Tabata"

(20 sec on 10 sec off)

Row Cals

Sit-ups 

Hand Release Push-ups 

Overhead Plate Lunges (55/35)

Ingrid and Becky

09.22.15 Tuesday

--SWOD--

3-3-3

Front Squat

*heavy but not maximal

2-2-2

Back Squat

*heavy but not maximal

--THE WOD--

10-8-6-4-2

Clean and Jerk (135/95)

*run 200m after each set

For time...

Marisa and Sindy

09.21.15 Monday

--SWOD--

10 min EMOTM

3 Hang Snatch 

*choose load, heavy but perfect movement 

--THE WOD--

15-12-9-12-15

Thrusters (115/75)

Pullups 

For time...

Coach Vanessa

09.19.15 Saturday

--THE WOD--

6 Rounds

10 Bar Over Burpees

7 Front Squats (155/105)

10 Clean and Jerks 

For time...

*30 min time cap

09.18.15 Friday

--THE WOD--

(Teams of 2)

2,500m row (switch every 500m)

75 Power Snatch (75/55)

50 Toes to Bar

For time...

Rokki

09.17.15 Thursday

--THE WOD--

20 Front Rack Lunge (95/65)

20 Push-ups 

Run 800m

30 Sumo Deadlift High Pull

30 Ring Dips

Run 400m

50 Double Unders 

50 Sit-ups

Run 200m

For time...

Technique class

09.16.15 Wednesday

--SWOD--

15 min to Find a 1RM Hang Clean

*you can use any style whether it be power or squat

--THE WOD--

10 min amrap

15 KBS (choose #)

10 Chest to Bar Pullups

5 HSPU

Kyle and Winnie

09.15.15 Tuesday

--SWOD--

2-2-2-2

Front Squat

*warm up then hit each set of two reps with a heavy load

--THE WOD--

21-15-9

10m Sprint

Burpees

Push Jerk (135/95)

For time...

*15 min cap

Joel and Kevin

09.14.15 Monday

--SWOD--

1-1-1-1-1

Overhead Squat

*pause for 6 seconds in the bottom of each rep. Heavy but perfect.

--THE WOD--

"Marcuss"

18 min amrap

200m Sprint

9 Power Clean (155/105)

13 Wall Balls (20/14)

37 Lateral Bar Hops 

Marcuss

09.11.15 Friday

This workout is built for two reasons. 

#1 In remembrance of 9/11/2001

#2 Coach Cody's birthday

The 9 Rounds is for the 9th month (September). 11 is for the day. 29 and 77 have two reasons, 29 is how old Coach is and 2,977 is how many victims lost their lives on that day in 2001.

--THE WOD--

"September 11th"

9 Rounds of "Cindy"

5 Pullups

10 Push-ups

15 Squats

Then...

11 Shoulder to Overhead (225/155)

29 Handstand Push-ups 

77 Double Unders 

For time....

*20 min time cap

09.10.15 Thursday

--THE WOD--

3 Rounds

400m Run

10 Power Snatch (135/95)

Then...

20 Sumo Deadlift High Pulls (135/95)

For time...

09.09.15 Wednesday

--SWOD--

5-4-3-2-1

Push Press

--THE WOD--

15 min amrap 

5 KB Front Squat L Arm (Choose load)

5 KB Front Squat R Arm

10 Ring Dips

15 Wall Balls

*advanced athletes will muscle up into their dips

09.08.15 Tuesday

--SWOD--

3RM Back Squat

-then a max effort set at 90%

--THE WOD--

4 Rounds

15 Hang Power Clean (135/95)

15 Bar Over Burpees

For time...

*18 min time cap

Warming up!

09.07.15 Monday

Labor Day WOD @9:30am only

--THE WOD--

(Teams of two)

"31 Heroes"

31 min amrap

8 Thrusters (155/105)

6 Rope Climbs 

11 Box Jumps (30"/24")

*pace horse style

09.04.15 Friday

--TEAM WOD--

(Teams of two)

20 min amrap

6 Chest to Bar Pullups (or Pullups)

9 Hang Squat Cleans (115/75)

12 Sumo Deadlift High Pull 

*every 4 min starting from the beginning of the workout run 200m as a team 

(Ex. 0:00, 4:00, 8:00, 12:00 ,16:00)

Jamie