WOD - Class Programming
Thursday, June 15
“You don't know what people are really like until they're under a lot of stress.” - Tim Allen
Gym Happenings
"Hi athletes! This is Andrea. I am in a community health class and for one of our assignments will be doing a naloxone administration training session after class on Fri, 6/16 @ 5:30pm. It'll take about 30 mins, and you could learn how to save a life!" Thank you!!!
Rebuild
4 sets of 6 each
Tempo 31x1
KB windmills
SL Glute bridges
Bottoms up KB carry 100’
Metcon
For time:
50 step-ups
50 burpees
50 toes to bar
50 push-ups
Rebuild
3-4 rounds 8-12 each
True push-ups
V-ups
Step-ups
Wednesday, June 14
“Art is the most intense mode of individualism that the world has known.” - Oscar Wilde
Strength
Clean 2 reps every 2 minutes for 10 minutes 85% ceiling
Metcon
Amrap 10
10 Pull-ups
15 Med ball cleans 14/20
15/20 cal Bike
XT
Clean 5x2 / 85%
Clean Pull 5x2 / 120%
*30 pull-ups
Tuesday, June 13
“Whoever is happy will make others happy too.” - Anne Frank
Rebuild
4 sets of 6 Tempo 31x1
Barbell close grip bench
Barbell underhand yates row
Barbell RDL
Metcon
Amrap 15:
50 double unders
25’ Left SA DB OH walking lunge
25’ Right SA DB OH walking lunge
Rebuild
4 rounds
Sled push 100’
Reverse sled drag 100’
Left arm overhead right arm front rack carry 100’
Right arm overhead left arm front rack carry 100’
Monday, June 12
“You cannot shake hands with a clenched fist.” - Indira Gandhi
Strength
Snatch 2 reps every 2 minutes for 10 minutes 85% ceiling
Metcon
For time:
Run 1 mile
XT
Snatch - same as class
Overhead Squats 5x2 / Same as snatch
*Abs (your choice) & Back Ext. 2 sets to failure
Sunday, June 11
“Plans to protect air and water, wilderness and wildlife are in fact plans to protect man.”
- Stewart Udall
Gym Happenings
Greetings Fam! We hope everyone’s spring has been sunny and poppin! We are coming up on our 4th annual Solstice Gathering on June 24th at 3pm! Our good friends Chawla will be here again to groove us into the Summer! This is potluck style, if you have the means, please bring a dish to pass. We will be grilling up a bunch of stuff for everyone as well! No dogs, sorry our farm has quite a few free range animals. Camping is welcomed and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
Saturday, June 10
“Life is a long lesson in humility.” - James M. Barrie
Rebuild
4 rounds 5/5
KB gorilla row
KB alternating press
4 rounds 5/5
KB front rack split squats
KB alternating SLDL
4 rounds
KB bottoms up front rack carry 100’ each
KB pull over sit-up 10
Community WOD
3 rounds with a buddy:
200m run ( each )
40 Burpees ( split )
200m run ( each )
40 KB SDLHPs ( split )
400m KB farmer carry ( together with one bell )
Friday, June 9
“Love is a fruit in season at all times, and within reach of every hand.” - Mother Teresa
Strength
2 Back Squats
EMOM for 10 minutes / 75% ceiling
Metcon
2 rounds
30/40 cal row
30 SA DB jerks
20 DB Box Step Overs
XT
Jerk 5x2 / 85%
Back squats 5x2 / RPE 8
*30 ring dips
Thursday, June 8
“Well done is better than well said.” - Benjamin Franklin
Rebuild
3 rounds 8 reps
Tempo: 31X1
Half kneeling landmine press
Dual DB upright row
Seated DB goodmorning
Metcon
AMRAP 18:
6 strict pull-ups
12 walking lunges
14/18 cal bike
Rebuild
4 rounds:
SA ring pull-up 6/6
Bodyweight Walking lunges 8/8
Sled push 100’
Wednesday, June 7
“Hope is the only bee that makes honey without flowers.” - Robert Green Ingersoll
Gym Happenings
Greetings Fam! We hope everyone’s spring has been sunny and poppin! We are coming up on our 4th annual Solstice Gathering on June 24th at 3pm! Our good friends Chawla will be here again to groove us into the Summer! This is potluck style, if you have the means, please bring a dish to pass. We will be grilling up a bunch of stuff for everyone as well! No dogs, sorry our farm has quite a few free range animals. Camping is welcomed and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
Strength
Deadlift x 2
EMOM 10 * 75% Ceiling
Metcon
5 rounds for time:
10 burpees Box jumps
15 wall balls 14/20
200m medball run 14/20
XT
Clean 5x2 / 85%
Clean Pull 5x2 / 120%
*30 pull-ups
Tuesday, June 6
“Principles have no real force except when one is well-fed.” - Mark Twain
Rebuild
3 rounds 8 reps
Tempo: 31X1
Alternating DB bench
Alternating incline DB Prone row
Rear foot elevated SL Squat
Metcon
6 rounds alternating
EMOTM for 18:00
-15/12 cal row
-10 toes to bar
-30 double unders
*score is total reps of each movement, if you hit the listed number just write RX.
Rebuild
4 rounds
Contralateral Deadbugs 10
Calf raises 20
Reverse sled drag 200’
Monday, June 5
“So many books, so little time.” - Frank Zappa
Strength
Overhead Squat x 2
EMOM 10 / 75% Ceiling
Metcon
For Time:
40 KBS 35/53
Run 200m
30 KBS 35/53
Run 400m
20 KBS 35/53
Run 800m
XT
Snatch 5x2 / 85% ceiling
Overhead Squats 5x2 / Same as snatch
*Abs (your choice) & Back Ext. 2 sets to failure.
Saturday, June 3
“Life in abundance comes only through great love.” - Elbert Hubbard
Rebuild
4 rounds 5-8 reps each
Alternating KB glute bridge floor press
KB deficit split squat
3-4 rounds 5-8 reps each
KB suitcase reverse lunge
KB renegade row *no push-up
3-4 rounds
Hollow Pull over tuck up 5 - 8 reps
Bottoms up KB carry 100’ each hand
Community WOD
Teams of 3, one person working at a time
AMRAP 30
10 cal bike each
15 cal bike each
20 cal bike each
15 cal row each
20 cal row each
25 cal row each
Building lap each
Hill run each
400m run each
Friday, June 2
“Be not simply good - be good for something.” - Henry David Thoreau
Strength
2 C&J’s EMOTM for 10:00
75% ceiling
Metcon
6 rounds for time:
12/16 cal bike
8 deadlifts 155/225
2 rope climbs
XT
C&J 5 x 2 / 85% ceiling
Clean Pull 4 x 2 / 120% ceiling
*30 Ring dips
Thursday, June 1
“Flowers are happy things.” - P.G. Wodehouse
Rebuild
3 rounds of 8 Tempo 31x1
SA DB press
SA DB row
SA SL DB RDL
Metcon
Amrap 15
20 Grasshoppers
20 Dubs
200’ Farmer carry 53’s/70’s
Rebuild
4 rounds
12 Grasshoppers
100’ Sled push
100’ Farmer carry
Wednesday, May 31
“Gratitude is the fairest blossom which springs from the soul.” - Henry Ward Beecher
Strength
Snatch x 2
EMOTM for 10
75% ceiling
Metcon
5 rounds for time:
20 wall balls
Run 400m
XT
Snatch 5 x 2 / 85% ceiling
Back Squat 7 sets of 2 RPE 8
*30 pull-ups (optional)
Tuesday, May 30
“Let us live for the beauty of our own reality.”
- Charles Lamb
Rebuild
4 rounds
Weighted anchored sit-up 10-15
100’ Dball Carry
100’ Sled push
Metcon
AMRAP 20:
40 cal row
40 cal bike
*with a buddy
*one person works at a time.
Rebuild
4 rounds
20 Band pull aparts
5 Jefferson curls
10/10 Side bends
Monday, May 29
“In the End, we will remember not the words of our enemies, but the silence of our friends.”
- Martin Luther King, Jr.
Memorial Day Murph
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Saturday, May 27
“Courage is fear holding on a minute longer.” - George S. Patton
Gym Happenings
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Rebuild
3 rounds 8-12
SA bench
RFE split squat
3 rounds 8-12
SA row
SL glute bridge
3 rounds 10-30
Reverse hyper
Band crunch
3 rounds 10-30
Band push down
Alternating curls
Community WOD
Teams of 3:00
Amrap 26:00
200m run ( each )
20 Wall balls ( each )
60’ Crawling (each )
60’ Goblet carry (each )
Friday, May 26
“The defining function of the artist is to cherish consciousness.” - Max Eastman
Gym Happenings
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Strength
Back squats x 3
EMOTM for 10:00
65% ceiling
Metcon
Amrap 10:
5 snatches 95/135
10 toes to bar
15/12 cal row
XT
Snatch 3-5 x 2 / 65%
Back squat 4-6 x 2 / RPE 6
*optional extra 30 ring dips (total)
Thursday, May 25
“Time is but the stream I go a-fishing in.” - Henry David Thoreau
Gym Happenings
Hi all,
On Monday, May 29, we’ll hold our annual “Murph” Community WOD event.
This will run just like a Saturday Community WOD class. All are welcome, no charge to non-members.
We’ll launch heats of Murph, one at 9:30AM, and another at 10AM, to spread people out.
Feel free to bring anything you want to eat, drink, or sit on.
The Rx version of Murph is a big one, can take folks anywhere from 45-70 min to complete.
There are MANY ways to scale and adjust the workout to best fit your skill level and however you feel like pushing yourself that day. Check with a coach for the best arrangement for you!
Popular versions are below:
“Murph” (RX)
(w/ a weight vest, in order as written below)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Scaling options:
Break up the pull-ups, push-ups, and squats into 20 rounds of 5/10/15.
Cut the reps
“Half-Murph” (1/2 mile run to start, 50 pull-ups, etc.)
“Quarter-Murph” (1/4 mile run to start, 25 pull-ups, etc.)
Scale the movements (ring rows, knee pushups, etc.)
Make it an AMRAP (give yourself a time limit of 20 or 30 min. Go as far as you can, stop at the time chosen)
You’re only limited by your creativity…the point is just to show up, do something hard, leave a little better than yesterday…
Looking forward to seeing everyone then!
- Ben
Rebuild
3 rounds 6-10 reps
KB SL DL
KB gorilla row
Plate ext. Rotations
Tempo:
3 seconds down
1 second pause
Up fast
1 second pause
Metcon
4 rounds
Amrap 4:00
10 DB floor presses
10 DB reverse lunges
Max cal bike
Rest 2:00
Rebuild
3-4 rounds
DB floor press 10
Landmine curtsy lunges 10/10
KB farmer carry 100/100’