WOD - Class Programming
Monday, Oct 16
“I know not age, nor weariness nor defeat.” Rose Kennedy
Strength
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 1 rep
90% / 4 sets of 1 rep
*Rest 1:30 between all sets
Metcon
AMRAP 15
15 burpee box jump overs 20/24”
XT
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 1 rep
90% / 4 sets of 1 rep
*Rest 1:30 between all sets
Complete:
30 pull-ups
30 GHD hip ext.
Saturday, Oct 14
“Just living is not enough... one must have sunshine, freedom, and a little flower.”
- Hans Christian Anderson
Community WOD
AMRAP 25:00
Partner A)
Run 400m
Partner B)
AMRAP
1 Rope climb
10 SA KB thruster
10 KB swings
*Partner A picks up where partner B leaves off on the triplet. For examples Partner B just completed 2 of the 10 KB swings when partners A returns, partner B will because on the 3rd KB swing of that set.
Friday, Oct 13
“Where words fail, music speaks.” - Hans Christian Anderson
Strength
55% / 2 reps
65% / 2 reps
75% / 2 reps
85% / 5 sets of 2 reps
*Rest 1:30 between all sets
Metcon
Row 2k for time
But…..
Every minute on the minute “death by burpees.”
0:00 - 0
1:00 - 1 burpee
2:00 - 2 burpees
3:00 - 3 burpees
Time caps when you don’t have time to get back to the rower.
Will anyone finish?
XT
55% / 2 reps
65% / 2 reps
75% / 2 reps
85% / 5 sets of 2 reps
*Rest 1:30 between all sets
Complete:
30 dips
Thursday, Oct 12
“All the world's a stage and most of us are desperately unrehearsed.” - Sean O’ Casey
Rebuild
3 sets of 10 each TEMPO 31x1
SA DB bench
SA DB Row
SA DB SLDL
Metcon
AMRAP 20:00
Sled drag 50’
DBall carry 50’
Walking lunge 50’
Dub KB famer carry 50’
Rebuild
AFRAP 20:00
Sled drag 50’
DBall carry 50’
Walking lunge 50’
Dub KB famer carry 50’
Wednesday, Oct 11
“The worst form of inequality is to try to make unequal things equal.” - Aristotle
Strength
55% / 2 reps
65% / 2 reps
75% / 2 reps
85% / 5 sets of 2 reps
*Rest 1:30 between all sets
Metcon
For time:
50 wall balls
50 toes to bar
50 medball cleans
XT
55% / 2 reps
65% / 2 reps
75% / 2 reps
85% / 5 sets of 2 reps
*Rest 1:30 between all sets
Complete:
30 leg raises
30 Back Ext.
Tuesday, Oct 10
“The earth is the mother of all people, and all people should have equal rights upon it.” - Chief Joseph
Rebuild
3 rounds
Lateral skater jumps 10/10
½ kneeling KB chop 6-10 each
SA Landmine Turkish sit-up 6-8 each
Metcon
3 rounds for max reps.
2:00 DB burpee deadlift stepovers
2:00 bike
2:00 rest
Rebuild
3-4 rounds
DB burpee 10-15
DB Step-ups 10
DB crawl 50’
Monday, October 9
“Love is the only force capable of transforming an enemy into a friend.” - Martin Luther King, Jr.
Strength
55% / 2 reps
65% / 2 reps
75% / 2 reps
85% / 5 sets of 2 reps
*Rest 1:30 between all sets
Metcon
AMRAP 20:00
10 push-ups
15 Air squats
XT
55% / 2 reps
65% / 2 reps
75% / 2 reps
85% / 5 sets of 2 reps
*Rest 1:30 between all sets
Saturday, Oct 6
“I'm just not in a place in my life where I worry about something unnecessarily.” - Brie Larson
Community WOD
AMRAP 8
Partner A) Run 200m
Partner B) Max Devil Press
Rest 2:00
AMRAP 8
Partner A) 200m med ball run
Partner B)
Max burpee pull-ups
Rest 2:00
AMRAP 8
Partner A )
Building lap Single arm farmer carry
Partner B)
Max Candle stick Roll-ups
Friday, Oct 6
“The future will be better tomorrow.” - Dan Quayle
Strength
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 5 sets of 2 reps
*Rest 1:30 between all sets
Metcon
For time:
Row 30/40 cals
40 SA DB hang squat cleans
Bike 30/40 cals
40 SA DB FR lunges
*alternate DB movements ever 5 reps
XT
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 5 sets of 2 reps
*Rest 1:30 between all sets
Thursday, Oct 5
“Never a lip is curved with pain that can't be kissed into smiles again.” - Bret Harte
Rebuild
3 rounds
Spanish Squats x 8-12
Kneeling DB press x 8-12
Carry 50/50’
Metcon
Amrap 12
6 box jump overs
8 burpees
14 sit-ups
Rebuild
3-4 rounds
Lateral skater jumps 10/10
Sled push 100’
Wednesday, Oct 4
“God gives the nuts, but he does not crack them.” - Franz Kafka
Strength
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 5 sets of 2 reps
*Rest 1:30 between all sets
Metcon
2 rounds for time:
800m run
40 double unders
20 pull-ups
XT
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 5 sets of 2 reps
*Rest 1:30 between all sets
Tuesday, Oct 3
“Alone we can do so little; together we can do so much.” - Helen Keller
Rebuild
4 x 6 each
Tempo 31x1
Metcon
AMRAP 15
10 Push-ups
15/20 cal row
Rebuild
3-4 rounds
Parallette push-up max set
Reverse sled 100’
DB upright row 8-12 reps
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.