WOD

  1. 06/02/23

    Complete For Time

    100 Alternating DB Snatch (50/35)(70/50)

    Every Minute On The Minute = 4 Burpee Over DB**

    **Staring with 4 Burpee Over DB

  2. 06/01/23

    Complete For Time

    400 Meter Run

    15 Thrusters (95/65)(135/95)

    (30/50) T2B

    15 Thrusters

    400 Meter Run

    Then Front Squat Deload

    5 @ 40%

    5 @ 50%

    5 @ 60%

  3. 05/31/23

    5 x 3:00 Interval
    20/17 Cal Row
    50 Double Under
    Max Rep Power Snatch
    75/55 x 2 Rounds
    95/65 x 2 Rounds
    115 x 1 Round
    115/75 x 2 Rounds
    135/95 x 2 Rounds
    155/105 x 1 Round
    3 Min Rest

  4. 05/25/2023

    ANNOUNCEMENT:  MURPH SIGN UP SHEET IS OUT.  CHECK YOUR EMAIL OR FIND THE LINK ON OUR SOCIAL MEDIA OR IN YOUR WODIFY APP.

    9 Minute AMRAP
    10 ALt Leg OH KB Lunges (53/35)
    30 Double Unders
    10 KB Gobet Squat (53/35)
    30 Double Unders
    Front Squat
    5 @ 75%
    3 @ 85%
    1+ @ 95%
    1 x 20 @ 50%

  5. 05/24/2023

    Complete For Time

    10 Rounds

    3 Power Clean (155/105)(225/155)

    6 Bar Facing Burpees

    9 HSPU

    25 Min Cap

     

  6. 05/23/2023

    10 Minute EMOM

    Min 1 = 15/12 Cal Row

    Min 2 = 10 Floor Press (115/75)

    Then

    Deadlift & Bench Press

    5 @ 75%

    3 @ 85%

    1+ @ 95%

    1 x 20 @ 50%

  7. 05/22/2023

    Complete For Time

    800 Meter Run

    3 Rounds

    10 Power Snatch (75/55)(95/65)

    10 T2B

    800 Meter Run

    3 Rounds

    6 Snatch (75/55)(95/65)

    6 C2B/Bar MU

    800 Meter Run

    20 Minute Time Cap

    For today, we have an aggressive time Cap.  If you are concerned about the time cap, we will reduce the distance on the runs vs reducing volume on the barbell and gymnastics work.  With this aggressive cap, you will need to think about doing each lifting movement in the 3 rounders unbroken.  We have programmed weights that should allow for this.   Two sets max for the gymnastics movements.

  8. 05/17/2023

    16 Minute EMOM

    Min 1 = Max Cal Bike Sprint

    Min 3 = Max Rep Strict Sit Ups

    Then

    Front Squat

    All at 90% of Your 1 Rep Max

    3 @ 70%

    3 @ 80%

    3+ @ 90%

    1 x 20 @ 50%

  9. 05/17/2023

    Coach Stacey’s Coaches Choice WOD

    15 Minute AMRAP

    1 Round of “DT” (115/75)(155/105)

    100 Meter Run

    2 Rounds of “DT”

    100 Meter Run

    **Add 1 Round of “DT” after every 100 Meter Run

    DT= 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder To Overhead

    Coach Stacey’s Notes:  

    With DT, we all have our “regular breaking points”.  We may try to go one full round unbroken and then break at 11 deadlifts or maybe we always break at 9 hang power cleans etc.  I wanted to have an opportunity to try and go unbroken deeper into some rounds so with the ladder we can try and get the first round unbroken, “run” 100m to recover and try for two rounds unbroken, etc.  As we get higher in the ladder it becomes “how few breaks can you take?”.  And then you will likely fall back to your usual breaks at 11 deadlift and 8 hang power cleans.  The “run” is your opportunity to shake out your arms, recover, and prepare for the next round.