Category Programming

WODS 12JAN – 16JAN

Monday “The Admiral” 3 RFT: 20 burpee pull-ups 20 front squats 155/105# 20 box jumps 24/20″ Tuesday Team Tuesday (teams of 2, 5 rounds each) 5 strict HSPU 10 power clean 135/95# 15 burpees 20 KBS 1.5/1pd 25 wall balls 20/14# Wednesday Snatch technique: 5x “2nd pull drill” + 2 single power snatch — stay light […]

WODS 17NOV – 21NOV

Monday With a running clock: 0;00 5 min AMRAP 5 bar muscle ups 5 box jumps 30/24″ 5 squat cleans 155/105# 5:00 Establish a 1 RM of 1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk 10:00 – 18-12-6 Deadlift 275/185# Strict HSPU Homework: 6×6 front squats, across Tuesday 15 […]

WODS 03NOV – 07NOV

Monday 1RM  Power Clean and Jerk For time: 1000 meter row/run, then 6 Rounds for Time 9 Front Squats 155/105# 9 Chest to Bar Pullups 9 KBS 2pd/1.5pd Homework: 6×6 Front Squat, across Tuesday 1RM Power Snatch With a Running Clock: 3 min AMRAP 3 Power Snatch 135/95# 20 Double Unders 4 min AMRAP 4 […]

WODS 06OCT – 10OCT

NOTE: This week we will be starting to post additional strength and gymnastics workouts that can be completed outside of class if you choose. Please understand that if a class is being conducted, you cannot be working on the additional programming. Members have the option to complete the strength work on the third floor in MacD, or in […]

WODS 29SEP – 03OCT

Monday “Filthy 50” Box Jumps 24/20″ Jumping Pull-ups KBS 35/25# Walking Lunge Knee to Elbows Push Press 45/35# Hip Extensions Wall Balls 20/14# Burpees Double Unders Tuesday 15 min Choice Skill Work 10-9-8-7-6-5-4-3-2-1 Front Squat 155/105#, with 200m run between each Wednesday Establish 1 RM Jerk 15 min EMOM Min 1: 7 Push Jerks at […]

WODS 15SEP – 19SEP

Monday 5X5 Front Squat, across 10 min AMRAP 50 Bar Facing Burpees 30 Power Snatch 10 Muscle Ups Tuesday 15 min Skill Work For time: 100 Double Unders, then 21-15-9 KBS Burpees 100 Double Unders Wednesday No Class – Practice Parade Thursday “Fight Gone Bad” 3 Rounds for Max Reps: 1 min Wall Balls 20/14# […]

WODS 08SEP – 12SEP

Monday 3×5 Back Squat For time: Run 800 meters 30 Barbell Facing Burpees 30 Hang Power Clean 135/95#   Tuesday 15 minutes of choice skill work (double unders, HSPU, HS Walks, MU, etc.) 7 Rounds: In 2 minutes complete: Run 200 meters 7 Deadlift 335/225# AMRAP Double Unders with remaining time Rest 1 minute between […]