WOD 2019
Tuesday – 191231
Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD “New Year’s Eve WOD” For time: 31 Deadlifts
Monday – 191230
Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Every 2 minutes for 14 minutes (7 sets),
Saturday – 191228
Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD Teams of 2, alternate complete rounds to complete
Friday – 191227
ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Every 3 minutes for 15 minutes (5
Thursday – 191226
ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Handstand Walk Drills (10 minutes) 1) 12″
Tuesday – 191224
ANNOUNCEMENTS Holiday Schedule Update: Wednesday, December 25th – CLOSED FOR CHRISTMAS Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD
Monday – 191223
ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 24th – 9am ONLY (12 Days of Christmas WOD) Wednesday, December 25th – CLOSED FOR CHRISTMAS Tuesday, December 31st
Saturday – 191221
WOD For time: 50 Pull Ups 75 Wall Ball Shots (20/14) 30 Chest-to-Bar Pull Ups 50 Wall Ball Shots (20/14) 10 Bar Muscle Ups 25
Friday – 191220
SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Clean + Front Squat + Full Clean – increase load as possible – WOD
Thursday – 191219
SWOD 1a) Back Squat 5 reps @ 50%, 55%, 60% 1b) BB Bent Over Rows 3 x 5 reps @ AHAP 1c) Weighted Strict Pull
Wednesday – 191218
SWOD For time: Run 400m or Row 500m – rest 5 min – Row 500m or Run 400m WOD In 2 minutes, complete the
Tuesday – 191217
SWOD 1a) Low-angle Incline Bench 5 x 5 reps – increase load each set 1b) Ring Dips or Bench Dips 5 x 10 reps –
Monday – 191216
SWOD Every minute on the minute for 10 minutes: Hang Power Snatch x 5 reps – use same weight for all sets – WOD For
Saturday – 191214
WOD In teams of 2 complete the following for time: 50 Calorie Bike or Row 10 Thrusters (95/65) 40 Calorie Bike or Row 20 Thrusters
Friday – 191213
SWOD Back Squat 5 reps @ 45-50% 5 reps @ 65% 3 reps @ 75% 5 reps @ 65% 3 reps @ 75% 5 reps
Thursday – 191212
SWOD 3 sets of: L-sit on Rings or Box x 15 seconds Flexed Arm Hang (Chin Up grip) x 20-40 seconds Box Jump x 3
Wednesday – 191211
SWOD Every 4 minutes for 16 minutes (4 sets), complete: Axle-bar Deadlift x 4 reps @ 20X5 – AHAP Kayak Special x 16 reps Reverse
Tuesday – 191210
All this week until the Christmas Party we are collecting cold weather gear to be donated on Saturday. If you have anything to spare, please
Monday – 191209
SWOD 4 sets of: Overhead Press x 5 reps – start at 50% of your 1rm and increase each set – perform 25 Band Pull
Saturday – 191207
WOD 10-9-8-7-6-5-4-3-2-1 for time of: Hang Squat Cleans Front Squats Shoulder to Overhead Men – 95 lbs Women – 65 lbs
Friday – 191206
SWOD Every 4 minutes for 20 minutes (5 sets), complete each round for time: Row 250m 3 Shuttle Sprints (10-ft, 20-ft, 30-ft out and back)
Thursday – 191205
SWOD Back Squat 3 reps @ 45-50% 3 reps @ 65-70% 1 reps @ 80% 2 reps @ 80% 3 reps @ 80% 4 reps
Wednesday – 191204
SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Snatch + Overhead Squat + Full Snatch – increase load as possible – WOD
Tuesday – 191203
SWOD 1a) Bench Press 5 reps @ 55% 5 reps @ 65% 4 x 5 reps @ 75% Note: After each set of Bench Press
Monday – 191202
SWOD Strict Handstand Push Up Drills 1) Seated Strict DB Press Negatives – 3 x 3 reps @ 31X1 2) Box Handstand Push Ups –
Saturday – 191130
WOD For time: Run 800m 10 Push Ups Run 600m 20 Push Ups Run 400m 30 Push Ups Run 200m 40 Push Ups Run 100m
Tuesday – 191126
ANNOUNCEMENTS Schedule Update: Wednesday – 5:30am CF, 8:15am BURN, 9:00am CF, 5:30pm CF (Annual 5k in CF classes) Thursday – Closed Friday – 8:15am
Monday – 191125
ANNOUNCEMENTS Schedule Update: Wednesday – 5:30am CF, 8:15am BURN, 9:00am CF, 5:30pm CF (Annual 5k in CF classes) Thursday – Closed Friday – 8:15am BURN,
Saturday – 191123
WOD 2 rounds for time of: 30 Thrusters (95/65) 20 Lateral Burpees over the bar 30 Thrusters (95/65) – rest exactly 2 minutes –
Friday – 191122
SWOD 5 sets of: Deadlift x 3 reps – increasing each set Copenhagen Plank x 20-30 seconds/side – rest 2 minutes – WOD For time
Thursday – 191121
SWOD In teams of 2, complete for time: Row 2000m *switch every 250m WOD In teams of 2, complete 10 rounds for time of (25
Wednesday – 191120
SWOD 9 sets of: 1-2-3-4-5-4-3-2-1 of Overhead Press – AHAP across 5 Ring Rows Note: Perform movements back to back with no rest between sets.
Tuesday – 191119
SWOD Every 2 minutes for 14 minutes (7 sets), complete: Overhead Squat x 5-5-3-1-3-3-3 Note: Increase load each set. The 5-5-3-1 are intended to be
Monday – 191118
SWOD Back Squat 5 reps @ 30-35% 5 reps @ 50-55% 5 reps @ 70% 6 reps @ 70% 7 reps @ 70% 8 reps
Saturday – 191116
WOD Teams of 2, alternate movements to complete as many reps as possible in 30 minutes of: 15 Wall Ball Shots (20/14) 10 Handstand Push