WOD - Class Programming
Monday, Oct 2
“Without courage we cannot practice any other virtue with consistency. We can’t be kind, true, merciful, generous, or honest.” — Maya Angelou
Strength
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 5 sets of 2 reps
*Rest 1:30 between all sets
Metcon
3 rounds for time:
20 dumbbell snatches 35/50
30 Air squats
400m run
XT
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 5 sets of 2 reps
*Rest 1:30 between all sets
Saturday, Sept 30
“Hope will never be silent.” - Harvey Milk
“Out WOD!”
AMRAP 30
Teams of 3
5 Box jumps
7 Push presses 35/45
6/9 Cal Bike
Friday, Sept 29
“If you could say it in words there would be no reason to paint.” - Edward Hopper
Strength
Jerk 3 reps every 2:00 for 6 sets (12 minutes)
55% / 3 reps
65% / 3 reps
75% / 4 sets of 3 reps
Metcon
AMRAP 15:00
200m medball run
6 wall balls
*add 3 wall balls each round until the end of the 15 minutes.
XT
55% / 3 reps
65% / 3 reps
75% / 4 sets of 3 reps
Thursday, Sept 28
“Love in the real world means saying you're sorry 10 times a day.” - Kathie Lee Gifford
Rebuild
3 sets of 8/8 each
Tempo 31x1
Metcon
Amrap 18:00
6 point carry 50’ each
*buddy bikes while buddy does carry then switch.
Rebuild
*AMFRAP 18:00
6 point carry 50’ each
Forward sled drag 100’
Reverse sled drag 100’
*As Many Fresh Reps As Possible
Wednesday, Sep 27
Tuesday, Sept 26
“I believe things cannot make themselves impossible.” - Stephen Hawking
Rebuild
4 sets of 6 each
TEMPO 31x1
*links provided on each movement
Metcon
3 rounds for time:
3 rope climbs
12 burpees
Run 400m
Rebuild
4 sets
Rope row 6/6
Dball carry 100’
*links provided on each movement
Monday, Sept 25
“Human beings are born with different capacities. If they are free, they are not equal. And if they are equal, they are not free.” - Aleksandr Solzhenitsyn
Strength
Snatch 3 reps every 2:00 for 6 sets (12 minutes)
55% / 3 reps
65% / 3 reps
75% / 4 sets of 3 reps
Metcon
4 rounds 1:00 each
Double unders
Row
Overhead squat 65/95
1:00 rest
XT
Overhead squat
55% / 3 reps
65% / 3 reps
75% / 4 sets of 3 reps
Saturday, Sept 23
“Wrinkles will only go where the smiles have been.” - Jimmy Buffett
Community WOD
AMRAP 12:00
300’ walking Lunge buy in**
AMRAP in remaining time:
100’ Shuttle
50’ Crawl
Rest 4:00
AMRAP 12:00
400m farmer carry buy in (one pair of KBs, both partners walk, splitting as needed)
AMRAP in remaining time:
Bike 20/30 cals
30 Wall balls
*everything split with a buddy
**After buy-in is completed, partners will not return to that movement for the remainder of the AMRAP.
Friday, Sept 22
“Light in Nature creates the movement of colors.” - Robert Delaunay
Strength
Jerk 3 reps every 2:00 for 6 sets (12 minutes)
50% / 3 reps
60% / 3 reps
70% / 4 sets of 3 reps
Metcon
6 rounds for time and max load:
10 Pull-ups
5 Front squats
-from the floor, as heavy as possible
XT
Front squat
50% / 3 reps
60% / 3 reps
70% / 4 sets of 3 reps
Thursday, Sept 21
“I am a part of everything that I have read.” - Theodore Roosevelt
Rebuild
3 sets of 8/8 each
Tempo 31x1
Rotational press
Cossack Squat
SA KB row
Metcon
5 rounds for time
12 SA devil presses 20/35
20 med ball Sit-ups 14/20
Rebuild
3-4 sets of 15/15 each
Banded Deadbug
single arm KB swings
Low Band Chop
Wednesday, Sept 20
“You can find peace amidst the storms that threaten you.” - Joseph B. Wirthlin
Strength
Clean 3 reps every 2:00 for 6 sets (12 minutes)
50% / 3 reps
60% / 3 reps
70% / 4 sets of 3 reps
Metcon
Amrap 10
200m hill run
5 deadlifts 155/225
XT
Clean deadlift
50% / 3 reps
60% / 3 reps
70% / 4 sets of 3 reps
Tuesday, Sept 19
“Everything that is made beautiful and fair and lovely is made for the eye of one who sees.”
- Rumi
Rebuild
3 sets of 10
Tempo 31x1
SA DB bench
SA DB row
SA DB CB RDL
Metcon
AMRAP 15
30 Double unders
20 Step-ups
10 handstand push-ups
Rebuild
3-4 rounds
Box handstand push-ups 10-15
SL calf raise 15-20 each
Lateral step-up 10/10
Monday, Sept 18
“Rather fail with honor than succeed by fraud.” - Sophocles
Strength
Snatch - 3 reps every 2:00 for 6 sets (12 minutes)
50% / 3 reps
60% / 3 reps
70% / 4 sets of 3 reps
Metcon
For time:
50 cal bike
50 wall balls 14 / 20
50 cal row
XT
Overhead squat
50% / 3 reps
60% / 3 reps
70% / 4 sets of 3 reps
Saturday, Sept 16
“Nobody made a greater mistake than he who did nothing because he could do only a little.”
- Edmund Burke
Community WOD
AMRAP 25:
200m post run
5 burpees
*add 2 burpees each round
*alternate full rounds with a buddy.
Friday, Sept 15
“The secret of business is to know something that nobody else knows.” - Aristotle Onassis
Strength
Jerk heavy single
1 rep every 2 minutes
0:00 - 50%
2:00 - 60%
4:00 - 70%
6:00 - 80%
8:00 - 85%
10:00 - 90%
12:00 - 95%
14:00 - 100%
Metcon
For time:
Row 500m
Rest 2:00
Row 400m
Rest 1:30
Row 300m
Rest 1:00
Row 200m
Rest :30
Row 100m
*score is your total time, with rests.
XT
Front squat
Heavy single
50% / 3
60% / 2
70% / 1
80% / 1
85% / 1
90% / 1
95% / 1
100% / 1
Thursday, Sept 14
“If you can't convince them, confuse them.” - Harry S Truman
Rebuild
3-4 sets of 6 reps each
( slow and controlled )
¼ KB Get-up
Rotational split squat
Rope row
Metcon
AMRAP 16
With a buddy
Bike - while buddy does building lap.
SA KB Farmer Carry - building Lap 53/70
Rebuild
*AMFRAP 16
SA Farmer carry 50/50’
Sled push 50’
Leopard crawl 50’
*As Many Fresh Reps As Possible
Wednesday, Sept 13
“Living in dreams of yesterday, we find ourselves still dreaming of impossible future conquests.”
- Charles Lindbergh
Strength
Clean heavy single
1 rep every 2 minutes
0:00 - 50%
2:00 - 60%
4:00 - 70%
6:00 - 80%
8:00 - 85%
10:00 - 90%
12:00 - 95%
14:00 - 100%
Metcon
4 rounds
AMRAP 2:00
Run 200m
AMRAP push jerks 95/135
Rest 1:00
XT
Clean deadlift heavy single
50% / 3
60% / 2
70% / 1
80% / 1
85% / 1
90% / 1
95% / 1
100% / 1
Tuesday, Sept 12
“Love's greatest gift is its ability to make everything it touches sacred.” - Barbara De Angelis
Rebuild
3 sets of 8-12
Tempo 31x1
Yates row
Spanish Squats
Kneeling DB press
Metcon
4 rounds for time:
Row 15/20 cal
15 toes to bar
25 air squats
Rebuild
4 sets
Banded Deadbug 10/10
Reverse sled 100’
Lateral step-up 10/10
Monday, Sept 11
“The past cannot be cured.” - Elizabeth I
Strength
Snatch heavy single
1 rep every 2 minutes
0:00 - 50%
2:00 - 60%
4:00 - 70%
6:00 - 80%
8:00 - 85%
10:00 - 90%
12:00 - 95%
14:00 - 100%
Metcon
AMRAP 10:00
15 double unders
10 SA DB OH lunges 35/50
15 double unders
10 lateral burpees over the DB
XT
Overhead squat heavy single
50% / 3
60% / 2
70% / 1
80% / 1
85% / 1
90% / 1
95% / 1
100% / 1
Saturday, Sept 9
“Beware the fury of a patient man.” - John Dryden
Community WOD
3 rounds for time:
50 cal row
50 SA DB thrusters
40 cal bike
40 SA DB devil presses
*30 minute time cap
*with a buddy, one person working at a time.