Class Schedule
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WODS

4/25/14 Friday

Performance A. 2-Position Snatch (high hang.above knee) -take 15min and build to a tough set   B. 
Three sets for max reps of: 30 seconds of Double-Unders 30 seconds of Rest 30 seconds of Dumbbell Ground to Overhead 30 seconds…

4/23/14 Wednesday

Performance A1. Deadlift; 4-6 reps x 4 sets, 
Rest 20 seconds A2. Tall Box Jumps; 4-6 reps x 4 sets, 
Rest 2-3 minutes B. GHD Back Extension; 20-25 reps x 3 sets, rest 60 sec   C. 
Three rounds for…

4/22/14 Tuesday

Performance A1. Strict Dumbbell Overhead Press @21×1; 6-8 reps x 3 sets,
Rest 90 seconds A2. Side Plank (from elbow); 45-60sec/side x 3 sets, 
Rest 90 seconds B. 1-arm Bottoms Up KB Waiters Walk; 50’/arm x 3 sets, rest 30sec b/w…

4/21/14 Monday

Performance A. Box Squats @ 21×1; 6-8 reps x 4 sets, Rest 90 sec b/w sets B. Heavy Dogsled Pushes; 4 sets for 25 yards, rest 90–180 seconds *See below for directions on how to use Dogsled * Load up…

4/18/14 Friday

Performance A. 
Take 10-15 minutes and build to a heavy Clean and Jerk B. 
For time: 30 Wall Balls (10’/9′) 200-Meter Run 20 burpee Pull-ups 400-Meter Run 10 HSPU or 5 Wall Walks 600-Meter Run *advanced athletes use 30/20lb for…

4/16/14 Wednesday

Performance A1. Deadlift; 6-8 reps x 5 sets,
Rest 45 seconds A2. Russian Step-Ups; 8-10/leg x 5 sets, Rest 45 seconds A3. Single-Arm DB Press; 6-8/arm x 5 sets, 
Rest 45 seconds   B. 
Four sets for max reps of: 30…

4/15/14 Tuesday

Performance A. Bench Press: Build to a 1RM over the course of 6 sets, rest 2-3min b/w sets B. Dips; 4 x AMRAP (-1), 90sec rest b/w sets B. 
For time: 2k Row   Competition Wod will be posted at…

4/14/14 Monday

Performance A1. Back Squat; Build to a 1RM over the course of 5 sets,  Rest 2 minutes A2. Strict Pull-Ups x Max Reps,
Rest 2 minutes B. 
One set for Max Reps: 85% Back Squat x Max Reps * Load your…

4/12/14 Saturday

Performance “The Chief” Max rounds in 3 minutes of: 3 Power cleans 135/95 6 Push-ups 9 Squats -Rest 1 minute. Repeat for a total of 5 sets. *Score is total reps of all 5 rounds – OR – Team “Chief”…

4/11/14 Friday

Performance A. 
Front Squat, rest 2-3 minutes between sets Build to a 1 RM   B. 
For time: 1000-Meter Row 60 Kettlebell Swings (24/16 kg) 30 Ring Dips 800 Meter Run   Competition Wod will be posted at gym

4/9/14 Wednesday

Performance 3 times through of; AMRAP in 2 Minutes of: Rowing (calories) -60 sec rest AMRAP in 2 minutes of: 10 Wall Balls 10 Burpees -60 sec rest AMRAP 2 minutes of: 10 Pull-Ups 10 Push-Ups -60 sec rest AMRAP…

4/8/14 Tuesday

Performance A1. Bench Press; 2-4 x 4 sets, 
Rest 90 seconds A2. Ring Rows @2111; x 8-10 reps x 4 sets, Rest 90 seconds B. 
3 sets of the following: 4min AMRAP of: 20 Kettlebell Swings Run 400 Meters Double-Unders…

4/7/14 Monday

Performance A. 
Take 12-15 minutes and build to today’s 1RM Clean and Jerk B. 
For time: 1000 Meter Row 20 Ground to Overhead (135/95 lb) 20 Burpees 20 Goblet Squats (32/24 kg)   Competition Wod will be posted at gym

4/5/14 Saturday

Performance In teams of three, with only one partner working at a time, complete the following as quickly as possible: 150 Burpees 200 Kettlebell Swings 250 Anchored Sit-Ups 300 Air Squats 1600 Meter Relay Run   Competition Wod will be…

4/4/14 Friday

Performance A. EMOM for 10 min, 3 Snatch Balances (Very light loads) B1. 3 Position Power Snatch @ moderate load (high hang, above knee, below knee), 1 rep each position x 4 sets, 2 min – increase if it feels…

4/2/14

Performance A1. Deadlift; 4-6 reps x 5 sets, 
Rest 20 seconds A2. Ring Push-Ups x max reps, 
Rest 2 minutes B. 
AMRAP in 10 minutes of: 15 Kettlebell Swings 24/16kg 15 Wall Balls   Competition Wod will be posted at…

4/1/14 Tuesday

Performance 6 minutes of work @ 75% effort: 5 pull –ups (CTB for advanced) Run 100m –3 min recovery 6 min @ 75%: 60 sec Unloaded Prowler Push 60 sec Burpees –3 min recovery 6 min @ 75%: 30 sec…

3/31/14 Monday

Performance A1. Clean-Grip Deadlift @, 3 reps @ 100% (1rmClean) x 4 sets, 90 sec rest A2. CGBP @ 20X1, 3-5 reps x 4 sets, 90 sec rest B1. 3 Position Power Clean (high hang, above knee, below knee), 1…