W.O.D.

  • Friday Apr 29

    WOD
    New Total
    1 RM at
    Clean
    BencH
    OHS

    then

    21-15-9 reps of 
    Sq Cleans 95/65 
    Run 200 Between Ea or
    Row 250 Between Ea or
    50 II Under Between ea
    post time and movement
    *Looking for a sprint here

     

     

  • Thursy\day



    WOD
    Rest Day
    OPen Gym 11-1
    OPwn Gym 5:30-7:00

  • Tuesday April 26th



    Street Ball


    WOD

    EVENT 3
    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chest-to-bar pull-ups
    5 hang power cleans

    Men use 155 lb.
    Women use 105 lb.

    Event 3 Variations

    40-44

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chest-to-bar pull-ups
    5 hang power cleans

    Men use 155 lb.
    Women use 105 lb.

    45-49

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chest-to-bar pull-ups
    5 hang power cleans

    Men use 155 lb.
    Women use 105 lb.

    50-54

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chest-to-bar pull-ups
    5 hang power cleans

    Men use 155 lb.
    Women use 105 lb.

    55-59

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chin-over-bar pull-ups
    5 hang power cleans

    Men use 135 lb.
    Women use 95 lb.

    60+

    Complete as many rounds and reps as possible in 15 minutes of:
    55 double-unders
    15 chin-over-bar pull-ups
    5 hang power cleans

    Men use 115 lb.
    Women use 75 lb.



  • Monday April 25






    Master's Qualifier

    For time:

    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    40-44
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    45-49
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    50-54
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    55-59
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 75 lb.
    Women use 55 lb.

    60+
    21-15-9 reps for time of:
    Row for calories
    Thrusters

    Men use 75 lb.
    Women use 55 lb.

    rest as needed 
    Then 

    Establish 1 rep max dead lift

     

  • Sunday April24th



    The Legend Denny Hawkins

    **Roughly around 2pm Denny will be attacking another qualifier. We would love for you to swing by and make some noise.


    WOD
    Rest Day -CLOSED


  • Saturday April 23


    WOD
    Deads
    5-3-2-1-1-1


    AMRAPx15
    2 Person Teams 
    10 Tandem DL 
    20 Pistols
    40 II Unders 


  • Friday April 21

    It was something special and absolutely amazing to watch Denny tonight attack the qualifiers. Stay tune
    Stay tuned for the other workouts

    WOD
    21-15-9 reps of
    Front Squat  135/95
    Lateral Burpees 

    Rest 2:00

    15-10-5 reps of
    Sq Cleans 135/95
    Ring Dips

    rest 2:00

    9-6-3 reps of 
    Squat Snatch135/95
    Muscle 


    Fitness
    115/85  95/65 75/55

     

  • Wednesday April 21

    WOD

    EMOMx20 Power Snatch  @60-70% of 1 RM across (using same weight for all lifts)
    Min 1-5 1-2 Power Snatch remainder of min max reps MU or Pull Ups 
    Min  6-10 1-2 Power Snatch remainder of min max reps TT or Sit Ups
    Min 11-15 1 Power Snatch remainder of min max reps of II Unders
    Min 16-20 1 Power Snatch remainder of min max rep HSPU or Push Ups

    *During this workout use the same weight across Post load. This is a training session not all workout have to have a score. I want Snatch 1 look look like the last snatch

     

  • Wednesday April 20th

    **Competition session will be at South beginning at 6:30 pm

    **Foundation Cont... session will be at North beginning at 6:30 pm 

    WOD
    Both locations 
    Rest Day 
    Active Recovery 11-1
    Active Recovery 5:30-7pm


  • Tuesday April 19th



    Amanda Emily and Lauren having some fun at ladies only wod


    WOD

    21-15-9 reps of
    Deadlifts 
    GS Box Jumps 

    BRX 275/185 30/24  RX225/155 24/20 Fitness 185/125 or 155/105 as needed

    Overhead Squats
    5-3-1-1-1 climbing 


  • Monday April 18th



    Ladies Lulu swap


    WOD

    Part 1 
    100 Reps Bench Press 135/85             Fitness 50-75 reps choose appropriate weight
    *Every time you rest run 400m              Run 200-300 m 

    *Post time to complete (reps should be between 10-20 per set. 25:00 cap

    Part 2
    Annie
    50-40-30-20-10 reps of
    II Unders 
    Sit Ups 
    this should take 5:00-12:00 

    Scale/ modify as needed

    Athletes can choose between either or wods, or if time permits both. However, there will be a point where we will have to cap if class time nears the end. If you do Annie first then possibly cut part 1 in half and complete 50 BP etc. 


  • Sunday April 17th

    *Great turn out for Ladies only Lulu swap/wod

    **12:15 Yoga at North with Meghan. Bring a mat and $10

    WOD
    "Holbrook"

    Ten rounds:
    5 Thrusters 115/85
    10 Pull-ups
    100 meter Sprint
    Rest 1 minute after every round

    Post total time completed to include the rest 



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