WOD - Class Programming
Friday, Oct 20
“Vision is the art of seeing what is invisible to others.” - Jonathan Swift
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
21-15-9
Thruster 65/95
Power clean 65/95
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 dips
Thursday, Oct 19
“The enemy of art is the absence of limitations.” - Orson Welles
Rebuild
3 sets of 10 each
Tempo 31X1
SA DB Bench
SA DB Row
RFE Split Squat
Metcon
AMRAP 18
3 Rope climbs
15/21 Cal bike
21/30 Cal row
Rebuild
3-4 rounds
Sled drag 100’
Bear DB drag 8/8
SA KB Suitcase carry 50/50’
Wednesday, Oct 18
“Love is too young to know what conscience is.” - William Shakespeare
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
For time:
Run 1 mile
40 toes bar
30 Deadlifts 155/225
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 leg raises
30 Back Ext.
Tuesday, Oct 17
“The absence of alternatives clears the mind marvelously.” - Henry Kissinger
Rebuild
3-4 rounds
KB windmill 6/6
Lateral skater jumps 10/10
Metcon
4 rounds for time:
10 Strict Pull-ups
20 SA KB lunges 35/53lb (10/10)
40 double unders
Rebuild
3-4 rounds
SA KB lunge 10/10
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