WOD - Class Programming

Ben Williamson Ben Williamson

Saturday, Dec 2

Community WOD 

With a buddy, everything split: 

6 minutes per movement 

1 minute rest between movements 

Row 

Bike 

KB Swings 35/53

Ab-mat Sit-ups 

Push Press 35/45

Jumping Lunges


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Ben Williamson Ben Williamson

Saturday, Nov 25

Community WOD

8 minute clock 

PA) run 200m 

PB ) AMRAP DB snatches 

Rest 4 

8 minute clock 

PA) run 200m 

PB ) AMRAP SA DB Hang C&J 

*alternate every 5 

Rest 4 

8 minute clock 

PA) run 200m 

PB ) AMRAP

SA DB thrusters 

*alternate every


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Ben Williamson Ben Williamson

Friday, Nov 24

Community WOD

10 rounds:

1:00 each movement 

Burpees 

Bike 

Rest 

*teams of 3, one person per station. Score is total reps for burpee and bike.


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Ben Williamson Ben Williamson

Saturday, Nov 18

Community WOD 

AMRAP 15

Partner A: 

200m med-ball hill run 14/20


Partner B: 

AMRAP 

10 Push-ups 

15 Sit-ups 

20 reverse stepping Lunges 

*pick up where your partner left off. 

Rest 5:00 

AMRAP 15

Partner A: 

Building lap SA farmer carry 35/53

Partner B: 

Row for Max meters 

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Ben Williamson Ben Williamson

Monday, Nov 13

Strength 

Front Squat 4rm 

50% / 4 

60% / 4 

70% / 4 

80% / 4 

90% / 4 

*based off 1rm 


Metcon 

AMRAP 15 

10 Renegade rows to push-ups 

-1 rep = left row, push-up, right row, push-up. So, 20 rows, 20 push-ups. 

20 shuttles sprints 50’

-1 shuttle sprint = 25’ down and 25’ back 


XT

Speed Incline Bench

9 x 3 - 50% 

Rope Row

3 sets to failure


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Ben Williamson Ben Williamson

Saturday, Nov 11

Community WOD 

“Randy” 

For time: 

75 power snatches 55/75lb 

-Buddy option: divide reps as needed. 

No rest into:

“Jerry” 

Run 1 mile 

Row 2,000m 

Run 1 mile 

-Buddy option: divide mile into 200m increments, divide row into 250 m increments 

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