WOD - Class Programming
Monday, Feb 13
“He who makes a beast of himself gets rid the pain of being a man.” - Samuel Johnson
Strength
Strict press
50% / 2
60% / 2
70% / 2
80% / 2
90% / 3 x 2
Pull-up 3 x 2
Metcon
5 rounds
100m shuttle run (10m each)
10 toes to bar
100m shuttle run (10m each)
20m kettlebell walking lunge 53/35
XT
Snatch
50% / 2
60% / 2
70% / 1
80% / 1
90% / 3 x 1
Sunday, Feb 12
“Whoever is happy will make others happy too.” -Anne Frank
Women’s WOD
Julia “Butterfly” Hill
For time:
50 cal row
40 kettlebell swings
30 devil presses
20 box jumps
10 v-ups
30 devil presses
40 kettlebell swings
50 cal row
Saturday, Feb 11
“Life lived for tomorrow will always be just a day away from being realized.” - Leo Buscaglia
Rebuild
3 sets of 12 each
Dumbbell side bend
Dumbbell tricep roll back
Dumbbell curl
3 sets of 8 each
Dumbbell lateral raise
Dumbbell single leg deadlift
Dumbbell split squat
Community WOD
30 rounds: Teams of 3
10 push presses 45/35
10 air squats
10/7 cal bike
*alternate full rounds
*30 min cap
Friday, Feb 10
“Always do what you’re afraid to do.”
- Ralph Waldo Emerson
Strength
Strict press
50% / 3
60% / 3
70% / 3
80% / 4 x 3
Pull-up 4 x 3
Metcon
4 rounds
1:00 each
Sit-ups
Alternating Step-ups
Cal Row
Up downs / sprawls
*burpee but no push-up no jump
XT
Deadlift
50% / 3
60% / 3
70% / 3
80% / 4 x 3
Thursday, Feb 9
“Put a picture of yourself as a child in view somewhere, to remind yourself to be playful.”
- Alexandra Stoddard
"Rebuild
2 rounds for max time each:
L-sit hold
Rope hang *alternate top hands each round
Handstand hold
Metcon
3 rounds
40 Double unders
20 KB swings 70/53
*eye level or (float height)
Rebuild
3-4 sets
D ball chest hold :30
Landmine oblique 20/20
100’ Sled push
Wednesday, Feb 8
“An artist cannot fail; it is a success to be one.” - Charles Horton Cooley
Strength
Front Squat
50% / 3
60% / 3
70% / 3
80% / 4 x 3
Metcon
Amrap 15:
15 / 12 Cal Bike
15 - 10m shuttle (150M )
15 Wall balls 20/14
XT
C&J
50% / 2
60% / 2
70% / 2
80% / 4 x 2
Tuesday, Feb 7
“There are years that ask questions and years that answer.” - Zara Neale Hurston
Rebuild
2 rounds max reps
1:00 on / :15 off
Band hammer curl
Band front raise
Band pull aparts
Band tricep push down
Band abs
Band hamstring curl
Metcon
6 rounds for time:
500 / 400m row
*Alternate with a buddy
Rebuild
3-4 sets
Reverse sled 100’
Farmer carry 100’
Face up GHD :30
Monday, Feb 6
“What we really are matters more than what other people think of us.” - Jawaharlal Nehru
Strength
Strict press
50% / 3
60% / 3
70% / 3
80% / 4 x 3
Pull-up 4 x 3
Metcon
Amrap 8
8 OHS 75/55
8 alternating SA devil press 50/35
XT
Snatch
50% / 2
60% / 2
70% / 2
80% / 4 x 2
Sunday, Feb 5
“What we have once enjoyed we can never lose. All that we love deeply becomes a part of us.”
- Helen Keller
Women's WOD
“BFF”
Run 400m, together at the beginning of each round
26-20-14-8
Synchronized Single Unders
Synchronized Air squats
Synchronized Burpees
Saturday, Feb 4
“The weak can never forgive. Forgiveness is the attribute of the strong.” - Mahatma Gandhi
Rebuild
4 rounds
GHD face down hold :30
Lateral sled 50/50’
Landmine twist 8/8
4 rounds
Band hamstring 20
Plate half moon 6 per side
DB curls 10
Community WOD
3 rounds
1:00 on 1:00 off
Swings
Single arm thrusters alternate hands every 5 reps
Sit-ups
Row calories
*Alternate minutes with a buddy, score is total combined reps of each person.
Friday, Feb 3
“Once you label me you negate me.” - Soren Kierkegaard
Strength
Strict Press
50% / 4
60% / 4
70% / 5 x 4
Pull-up 5 x 4
Metcon
3 rounds for time:
3 rope climbs
15 box jumps 24 / 20
21/18 cal bike
XT
Deadlift
50% / 4
60% / 4
70% / 5 x 4
Thursday, Feb 2
“It's not what you look at that matters, it's what you see.” - Henry David Thoreau
Rebuild
4 sets
Band obliques 20/20
Band face pull 20
Sled push 100’
Metcon
10 rounds for time
12 Wall balls 20 / 14
100’ Single arm suitcase carry 70/53
Rebuild
4 sets
D ball carry 100’
Cyclist squat 8
Band front raise 20
Wednesday, Feb 1
“Mistakes are always forgivable, if one has the courage to admit them.” - Bruce Lee
Strength
Front squat
50% / 4
60% / 4
70% / 5 x 4
Metcon
Amrap 18
18 Toes to bar
18 Deadlifts 185 / 115
18 Burpees
18/14 cal Row
XT
C&J
50% / 2
60% / 2
70% / 5 x 2
Tuesday, Jan 31
“Originality is undetected plagiarism.” - William Inge
Rebuild
4 sets
Banded abs 20 *pause in bottom
Roll DB tricep ext 8-12
Double farmer carry 100’ *heavy
Metcon
50/40 cal bike buy in
- Then -
4 rounds for time:
50 double unders
20m hand stand walk
- Then -
50/40 cal bike cash out
Rebuild
4 rounds
Sled push 100’
Band pull apart 20 *pause at chest
DB curl 12
Monday, Jan 30
“It takes courage to grow up and become who you really are.” - E.E. Cummings
Strength
Strict Press
50% / 4
60% / 4
70% / 5 x 4
Pull-up 5 x 4
Axle front rack walking lunge 3 x 12 ( for load )
Metcon
Tabata row for max meters
*no rowing during rest intervals
*Goal is 1000/800m can anyone do it?
XT
Snatch
50% / 2
60% / 2
70% / 5 x 2
Sunday, Jan 29
“I dated a guy who played bad guys in movies all the time, and I think he was just a bad guy.”
- Jennifer Coolidge
Women's WOD
5 rounds
400m Run
20 Swings
15 Goblet Squats
10 Push Presses
All performed with one kettlebell, RX = 35lb
Saturday, Jan 28
“May you live all the days of your life.” - Jonathan Swift
Rebuild
4 sets
Suitcase carry 100’
Ring Face pulls 8
Toe raise 15
4 sets
Calf raises 15
Kneeling fat bar curl 8
D ball carry 100
Community WOD
For time:
150 cal Row
150 Push-ups
150 cal bike
*30 minute time cap
**one buddy does above while other buddy does:
-hollow hold during row
-superman hold during push-ups
-squat hold during squat
Friday, Jan 27
“What do you hang on the walls of your mind?” - Eve Arnold
Strength
Strict press
55% / 3
65% / 3
75% / 3
85% / 4 x 3
Pull-up 4 x 3
Metcon
5 rounds for time:
10 DB snatches ( heavy )
10 20m shuttle runs (200m)
*20m shuttle = 10m out & back
XT
Snatch
55% / 2
65% / 2
75% / 2
85% / 4 x 2
Thursday, Jan 26
“Happiness and moral duty are inseparably connected. “ - George Washington
Rebuild
4 sets
Half kneeling windmill 5/5
Seated hamstring curl 10-15
*pause at peak contraction
Curl to halo 5/5
Metcon
Amrap 20:
20 double unders
20 air squats
20 double unders
20/15 cal bike
Rebuild
4 sets
Crawl 50’
Sled push 100’
Cyclist squat 10 reps
Wednesday, Jan 25
“Wherever there is a human being, there is an opportunity for a kindness.”-Lucius Annaeus Seneca
Front squats
55% / 3
65% / 3
75% / 3
85% / 4 x 3
Metcon
3 rounds for max reps
Amrap 4
10 toes to bar
10 box jumps 24”/20”
10 KB deadlifts 70s/53s
Rest 2:00
Deadlift
55% / 3
65% / 3
75% / 3
85% / 4 x 3