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WOD Archives: October 2015

Sunday

NO Recovery Class today! Endurance Class 40 minute Run: 20 minutes slow (2 minutes over average mile paces from last sunday) 10 minute progression, increase pace every minute 10 minutes as fast as you can hold at the end of the run MORE »

Saturday

A. OHS, Heavy Triple + Teams of 2, 20 Min AmRap of: 100 DB Snatch @ 50-70#/35-50# 100 DU 80 Box Jumps, 24/20″ 80 KTE / TTB 60 Burpees 40 Cleans, 145/103# 40 Jerks, 145/103# 20 Snatch, 115/78# 20 “Pulls” *For “Pulls” pick either C2B, Bar MU or MU depending on skill level. MORE »

Friday

A. Front Squat, every two minutes, for 20 minutes; 2 reps @ (by %): 55, 65, 65, 70, 70, 75, 75, 80, 80, 85 + 10 Rounds 15 Wall Ball @ 20/14# 9 Pull-ups 3 Tall Box Jumps MORE »

Thursday

6AM Class Only, @ Penn Charter Track 9AM, 5PM, 6PM, and 7PM class. A. Bench Press, 6 x 3 @ 75% B. SA Bench w/ Hip bridge, 3 x 8-10 per arm + 7 min AmRap: 7 Ring / Static Dips (scale up MU) 15 R.KBS @ 70/50# 7 Ring / Static Dips 300m Row rest 3 mins 7 Min AmRap 40 Double-Unders 20/15 Hand-Release Push-Ups MORE »

Wednesday

Gymnastics A.1 Strict Pull-ups, Amrap (-2) A.2 Hollow rock, x 45 secs A.3 Kip Swings w/ Towel, 10-15 A.4 HSPU, Strict 8-12 + Open 12.3” AMRAP 18: 15 Box Jumps, 24/20 12 Shoulder to Overhead, 115/75 9 TTB MORE »

Tuesday

Endurance Class, 6AM @ 215 - (There is still a 6am Fitness (CrossFit) Class) Warm Up 4 positions rowing -10 arm pulls -10 quarter pulls -10 half pulls -10 full pulls “Fortitude” Every Minute for 30 Minutes Odd – Row for Calories 15/12 Even – 15 Burpees Fitness (CrossFit) A. Clean Work, building throughout 1st – Pwr Clean x 2 reps, EMOM x 5 2nd – Clean x 2 reps, EMOM x 4 3rd – Clean Pull x 2 reps, EMOM... MORE »

Monday

A. Split Jerk, Heavy single B. Push Press, Heavy triple + 5 Rounds 250m Row/Run 12 Power Cleans @ 95/65# 8 Burpee Box Jump overs @ 20″ MORE »

Saturday

A. Bench Press, Max Effort B. Max reps at 60% of A. + Alternating Mins each partner, Death by Wall Ball (3.6.9.12…) + (rest 5 mins) Alternating Mins each partner Death by Push-ups (2.4.6.8…) + (rest 3 mins) Alternating Mins each partner Death by Pwr Clean + STO @ 155/105# (1.2.3.4…) *Alt Mins means one athlete does all odd mins, one athlete does all even mins, i.e. 3 WB Ath 1 @ 0:00 (or 2 Pu /1... MORE »

Friday

A. Front Squat, Heavy Single B. drop 20-30#, 3 sets of 2 + 500m Row, TT pace MORE »