WOD - Class Programming

Ben Williamson 9/15/23 Ben Williamson 9/15/23

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.

Ben Williamson 9/14/23 Ben Williamson 9/14/23

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.

Front squat

Heavy single

50% / 3

60% / 2

70% / 1

80% / 1

85% / 1

90% / 1

95% / 1

100% / 1

Ben Williamson 9/13/23 Ben Williamson 9/13/23

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

Ben Williamson 9/12/23 Ben Williamson 9/12/23

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

Clean deadlift heavy single

50% / 3

60% / 2

70% / 1

80% / 1

85% / 1

90% / 1

95% / 1

100% / 1

Ben Williamson 9/11/23 Ben Williamson 9/11/23

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

Ben Williamson 9/10/23 Ben Williamson 9/10/23

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

Overhead squat heavy single

50% / 3

60% / 2

70% / 1

80% / 1

85% / 1

90% / 1

95% / 1

100% / 1

Ben Williamson 9/8/23 Ben Williamson 9/8/23

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.

Ben Williamson 9/7/23 Ben Williamson 9/7/23

Friday, Sept 8

“Act as if what you do makes a difference. It does.” - William James

Strength

EMOTM for 10 minutes

1 snatch

Rest 2 minutes

EMOTM for 10

1 C&J

Metcon

AMRAP 8:

Run 400m

30 toes to bar

20 box jumps

30 Leg raises

20 high box jumps

Ben Williamson 9/6/23 Ben Williamson 9/6/23

Thursday, Sept 7

“I may not have gone where I intended to go, but I think I have ended up where I intended to be.”

- Douglas Adams

Rebuild

3 sets 6-8 each

TEMPO 31x1

Landmine clean press

½ kneeling KB chop

Rotational split squat

Metcon

AMRAP 12

Bike for max calories

*every 2 minutes, starting at 0:00 perform 12 wall balls 14/20lb

Rebuild

4 sets

Spanish squats 12

Kneeling DB press 12

Lateral sled drag 50/50’

Ben Williamson 9/5/23 Ben Williamson 9/5/23

Wednesday, Sept 6

“Though we travel the world over to find the beautiful, we must carry it with us or we find it not.” - Ralph Waldo Emerson

Strength

Bench & Back Squat

55% / 5

66% / 4

75% / 3

85% / 2

95% / 1

105% / 1

Metcon

For time:

30 burpee pull-ups

30 Pull-ups

Ben Williamson 9/4/23 Ben Williamson 9/4/23

Tuesday, Sept 5

“The world belongs to the energetic.” - Ralph Waldo Emerson

Rebuild

3 sets

TEMPO 31x1

Row pike up 10

Gorilla row 8/8

¼ get-up 6/6

Metcon

AMRAP 15

15/12 cal row

30 double unders

Rebuild

4 rounds of:

50/50’ SA farmer carry

50’ sled push

50’ reverse sled drag

Ben Williamson 9/3/23 Ben Williamson 9/3/23

Monday, Sept 4

HAPPY LABOR DAY Y’ALL!

Today we will host a 9:30am community workout, and that’ll be it for the day, no other regular classes until Tuesday, Enjoy!

“Loredo”

6 rounds for time:

24 air squats

24 push-ups

24 walking lunge steps

400m run

30 minute time cap
Or, do a 30 minute amrap with a buddy. Splitting everything. One person working at a time. ( If you’ve been following the strength cycle, we will be maxing out Wednesday FYI, so maybe do the partner version for best results in your lifts! )

Ben Williamson 9/1/23 Ben Williamson 9/1/23

Saturday, Sept 2

“It is easier to love humanity as a whole than to love one's neighbor.” - Eric Hoffer

Community WOD

Teams of 2

AMRAP 4

Dball cleans

Rest 1:00

AMRAP 4

Rope Climb

Rest 1:00

AMRAP 4

Row

Rest 1:00

AMRAP 4

Bike

Rest 1:00

AMRAP 4

Jumping lunges

Rest 1:00

AMRAP 4

SA Devil press

Rest 1:00

Ben Williamson 8/31/23 Ben Williamson 8/31/23

Friday, Sept 1

“It is not so much our friends' help that helps us, as the confidence of their help.” - Epicurus

Strength

Bench & Back Squat

3 x 6 / 65%

Metcon

5 rounds for time:

10 Ring dips

15 Med ball cleans

45 double unders

Clean

55% / 3

65% / 3

75% / 8 x 3

30 Dips

Ben Williamson 8/30/23 Ben Williamson 8/30/23

Thursday, Aug 31

“Good questions outrank easy answers.” - Paul Samuelson

Rebuild

3 sets

TEMPO 31x1

Spanish squat 12

Gorilla row 8/8

¼ get-up 6/6

Metcon

5 rounds

AMRAP 2:00

SA DB Burpee Box over 35/50, 20/24”

Rest 1:00

Rebuild

4 rounds

Lateral step up 10/10

Plank pull through 8/8

SA farmer carry 50’/50’

Ben Williamson 8/29/23 Ben Williamson 8/29/23

Wednesday, Aug 30

“A problem well stated is a problem half-solved.” - Charles Kettering

Gym Happenings

FLOAT POSTPONED! The float schedule for this past Sunday will take place next Sunday Sept. 3rd!

Strength

Back Squat

60% / 2

70% / 2

80% / 2

90% 5 x 2

Metcon

3 rounds for time:

400m Run

15 Toes to bar

5 C&J’s 115/185

Jerk

55% / 3

65% / 3

75% / 8 x 3

30 Leg Raises

Ben Williamson 8/28/23 Ben Williamson 8/28/23

Tuesday, Aug 29

“To see things in the seed, that is genius.” - Lao Tzu

Gym Happenings

FLOAT POSTPONED! The float schedule for this past Sunday will take place next Sunday Sept. 3rd!

Rebuild

3 sets of 8 each

TEMPO 31x1

Rotational squat

Rotational press

Row pike up

Metcon

30-20-10

Cal Row

Burpees over the row

Rebuild

4 rounds of:

50’ crawl

50’ sled push

50’ reverse sled drag

Ben Williamson 8/27/23 Ben Williamson 8/27/23

Monday Aug, 28

“No amount of anxiety makes an difference to anything that is going to happen.”

- Allan Watts

Gym Happenings

FLOAT POSTPONED! The float schedule for this past Sunday will take place next Sunday Sept. 3rd!

Strength

Bench

60% / 2

70% / 2

80% / 2

90% 5 x 2

Metcon

2 rounds for time:

30 Pull-ups

30 DB snatches 35/50

Snatch

55% / 3

65% / 3

75% / 8 x 3

30 Pull-ups

Ben Williamson 8/25/23 Ben Williamson 8/25/23

Saturday, Aug 26

“Almost everybody is born a genius and buried an idiot.” - Charles Bukowski

Community WOD

AMRAP 8

20 KB swings

Max Sit-ups

Rest 2:00

AMRAP 8

Run 200m

Max KB goblet squats

Rest 2:00

AMRAP 8

Building lap SA farmer carry

Max cal row

Rest 2:00

AMRAP 8

12/15 cal bike

Max KB two hand anyhow press

Ben Williamson 8/24/23 Ben Williamson 8/24/23

Friday, Aug 25

“Life shrinks or expands in proportion to one's courage.” - Anais Bin

Strength

Back Squat

65% / 3

75% / 3

85% 5 x 3

Metcon

10 rounds for time:

2 Rope climbs

10 single arm overhead DB reverse lunges 35/53

Jerk

55% / 3

65% / 3

75% / 6 x 3

30 Leg Raises