WOD

  • 10/15/2018-10/21/2018

    Monday
    A. 5-10 mins for Blank BB Snatch Drills
    +
    10 Min EMOM:
    Power Snatch + Squat Snatch
    1-4) MOD
    5-8) MOD-HEAVY
    9-10) HEAVY
    B. 4 Rounds For Time:
    – 40 Air Squats
    – 20 Alt. DB Snatch (50/35)

    Tuesday
    “Jack”
    A. 20 Min AMRAP:
    – 10 Push Press (115/75)
    – 10 KB Swings (53/35)
    – 10 Box Jumps (24/20)
    B. 2-3 Sets:
    – AMRAP “tough” Set of Ring Pushups @ 21X1
    – 15 Hollow Rocks+10 V-Ups+ 20 Ab-Mat Sit Ups

    Wednesday
    A. 12 Min EMOM:
    1) AMRAP “”tough” UB Set of Back Squats (Add 5-10lbs from last week)
    2) AMRAP “tough” UB Set of Strict Pullups
    3) Rest
    B. 9 Min AMRAP:
    3-6-9-12-15…..
    – 2 DB Front Squats (50/35)
    – Pullups

    Thursday
    A. 10-15 mins for DU practice
    *If you have DUs, practice with the heavy rope
    B. 3 Sets:
    3 Min AMRAP:
    – 35/30 Cal AB or Row (max 2 mins)
    – Bench Press (165/95) X AMRAP w/ remaining time
    Rest 60s between
    C. 3 Sets:
    3 Min AMRAP:
    – 35/30 Cal AB or Row (max 2 mins)
    – HSPU X AMRAP w/ remaining time
    Rest 60s between

    Friday
    A. 22 Min AMRAP
    – 1k Row
    – 50 Deadlifts (185/135)
    – 800m Run
    – 50 T2B
    B. Core
    *Coaches Choice 🙂

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 10/8/2018-10/14/2018

    Monday
    A. 12 Min EMOM:
    1) AMRAP “”tough” UB Set of Back Squats (185-225/135-155)
    2) AMRAP “tough” UB Set of HSPU (scale DB or Barbell Strict press)
    3) Rest
    B. 15 Min AMRAP:
    – 4 Burpees
    – 8 1-arm DB Hang clean & Jerk (50/35)- 4 each arm
    – 12 T2B

    Tuesday
    A. 10-15 mins for DU practice
    *If you have DUs, complete a 7-9 EMOM of 30s of work/30s “moderate” ski erg (focus on breathing/efficiency), or work with the heavy ropes
    B. 3 Sets:
    For Time:
    – 50/40 Cals Row
    – 40/30 Cals AB
    – 400m Run
    Rest 3-4 mins between sets

    Wednesday
    “Woman Crush Wednesday”
    A. “Fran” (10 min cap)
    21-15-9
    – Thrusters (95/65)
    – Pullups
    B. OPTIONAL additional work:
    2-3 Sets:
    – 4-5 reps of (reverse lunge right+rev. lunge left+ Front Squat)
    *Use 2 KBs in front rack position
    – Accumulate 30-60s L-Sit Hold

    Thursday
    A. For Time:
    – 60 BBJO (24/20)
    *These will be completed in:
    3 Min AMRAP:
    – 25/18 Cal Row (max 2 mins)
    – AMRAP Burpees
    Rest 60s
    B. Coaches Core 😉

    Friday
    A. 3 Sets:
    – 4-5 Sandbag OTS
    – 50-100’ Bear Hug Carry
    – AMRAP “tough” UB Set of Wall Balls (30/20)
    Rest 4 mins between
    B. For Time (7 min Cap):
    – 30/24 Cals AB
    – 20 Power Cleans (115/75)
    – 30/24 Cals AB
    *This is a SPRINT! If you are not on the floor crying after, you didn’t push enough!!

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 10/1/2018-10/6/2018

    Monday
    A. Bench Press
    10-8-6-4-2 (add 5-10 TOTAL lbs to last weeks #s)
    +
    2 Sets:
    – AMRAP UB Bench Press @ weight for “6”
    B. For Time (12 min Cap):
    – 50 BBJO (24/20)
    *Every minute, including 0:00 complete 5 Pushups

    Tuesday
    A. 10-15 Mins to practice Pullups or Rope Climbs
    *IF you have rope climbs, accumulate 6-8 total (Legless as much as possible)
    B. 2 Rounds:
    3 Min AMRAP:
    – 30/24 Cal AB (max 2 mins)
    – AMRAP Pullups w/ remaining time
    Rest 3 mins
    3 Min AMRAP:
    – 30/24 Cal Row (max 2 mins)
    – AMRAP Wall Balls (30/20) w/ remaining time
    Rest 3 mins

    Wednesday
    A. Spend 10-15 Minutes preparing hinge/opening up shoulders and pressing/HSPU
    B. “Diane” (15 min Cap)
    21-15-9
    – Deadlifts (225/155)
    – HSPU
    B. Additonal Work NFT:
    2-3 Sets:
    – 8-10 2DB Straight Leg Deadlifts @ 20X1 (2s down, no pause, stand up, 1s at top)
    – 8-10 Alternating Seated DB/KB Press (8-10 each arm)
    – 15 Ab Mat Sit Ups+10 V-Ups+10 Leg Lifts

    Thursday
    A. 10-15 Minutes to practice DUs
    *If ou have DUs, warm up then complete a 6-8 min EMOM of 30s of work/30s rest (focus on breathing/efficiency)
    B. 3 Min AMRAP:
    – 5 T2B
    – 5 KB Swings (70/53)
    – 5 Burpees
    Rest 3 mins
    C. 5 Min AMRAP:
    – 5 T2B
    – 5 KB Swings (70/53)
    – 5 Burpees
    Rest 3 mins
    D. 7 Min AMRAP:
    – 5 T2B
    – 5 KB Swings (70/53)
    – 5 Burpees
    *Pick up where you left off from previous AMRAP for a score of TOTAL rounds and reps

    Friday
    A. For Time:
    – 400m Run
    – 30 Box Jump Overs (24/20)
    – 20 Snatch (135/95)
    – 20 Clean & Jerk (135/95)
    – 30 Box Jump Overs (24/20)
    – 400m Run
    B. Coaches Core 😉

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 9/24/2018-9/30/2018

    Monday
    A. 5-10 mins to warm up/practice Pullups
    B. “Chelsea”
    Every minute for 30 minutes:
    – 5 Pullups
    – 10 Pushups
    – 15 Air Squats
    C. 5-10 min cool down + shoulder movement

    Tuesday
    A. 10 mins to warm up BB Snatch and Clean
    B.4 Min AMRAP:
    – 400m Run
    – AMRAP Sumo Deadlift High Pull (95/65)
    Rest 4 mins
    C. 4 Min AMRAP:
    – 400m Run
    – AMRAP Snatches w/ remaining time (135/95)
    Rest 4 mins
    D. 4 Min AMRAP:
    – 400m Run
    – AMRAP Cleans w/ remaining time (155/105)

    Wednesday
    A. 5-10 mins to warm up+practice HSPU
    B. Bench Press
    10-8-6-4-2 (build to tough double)
    +
    2 Sets:
    – AMRAP UB Bench Press @ weight for “6”
    B. 2-3 sets:
    – AMRAP “tough” UB Set of HSPU (compete strict, or kipping w/ deficit if easy)
    Rest 2 mins between sets
    C. 2-3 Sets:
    – AMRAP “tough” UB Set of Ring Dips
    Rest 2 mins between sets

    Thursday
    A. 3-4 Sets:
    – 2DB/KB FR Walking Lunges X 50’ UB (Heavy as possible)
    Rest 2-3 mins between
    B. For Time:
    – 10 DB Step Overs (50/35)
    – 20 T2B
    – 30 2DB Front Squats (50/35)
    – 20 T2B
    – 10 2DB Front Squats (50/35)

    Friday
    Againt a running clock:
    A. From 0:00-12:00 (8:00 Cap)
    – 500/420m Row
    Then:
    5 Rounds:
    – 5 Deadlifts (225/155)
    – 10 BF Burpees

    B. From 12:00-24:00 (8 min cap)
    For Time:
    – 30/24 Cal AB
    – 30 S2OH (135/95)

    C. From 24:00-36:00 (8 Min Cap)
    For Time:
    – 200 DUs
    – 50 KB Swings (70/53)

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 9/17/2018-9/23/2018

    Monday
    A. 10 mins for blank BB Clean Tech Work
    +
    10 Min EMOM:
    – Build to “tough” Power Clean + Hang Clean (above knee)
    B. 4 Sets: (4 mins each set)
    – 40s BB Back Rack BB step back lunges (95-135/65-95)
    rest 20s
    – 40s Seated DB Press (50/35)
    Rest 20s
    – 40s Bent Over 2KB Row (53/35)
    Rest 1:20

    Tuesday
    A. 3 Sets NFT:
    – 45-60s Max distance Farmer Carry (heavy as possible)
    Rest 20-30s
    – 1-2 Rope Climbs (if easy, complete legless)
    Rest 20-30s
    – one “Tough” UB set of T2B
    Rest to recovery between sets
    B. 2 Rounds:
    3 Min AMRAP:
    – 30/24 Cal AB (max 2 mins)
    – AMRAP BBJO (24/20) w/ remaining time
    Rest 3 mins
    3 Min AMRAP
    – 30/24 Cal Row (max 2 mins)
    – AMRAP Burpee to 6” target
    Rest 3 mins

    Wednesday
    “Woman Re-Crush Wednesday”
    A. Spend 10 minutes opening ups/FR positions for wall balls
    +
    5 minutes talking/practice breathing mechanics on WBs
    B. For Time
    “Karen”
    – 150 Wall Balls (20/14)
    C. Additional work (if time/energy)
    2-3 Sets:
    – KB FR Step up s X 16-20 (8-10 each leg)
    *Step off a plate to add difficulty
    – Hollow Rocks X 30

    Thursday
    A. For Time w/ Partner:
    – 100/85 Cal Row
    – 50 Power Snatches (75/55)
    – 80/65 Cal Row
    – 40 Power Snatch (95/65)
    – 60/45 Cal Row
    – 30 Power Snatch (135/95)

    Friday
    *Against A Running Clock*
    A. From 0-12:00 (9:00 Cap)
    15-12-9
    – Squat Cleans (95/65)
    75-60-45
    – DUs

    B. From 12-24:00 (9:00 cap)
    15-12-9
    – S2OH (135/95)
    – T2B

    C. @ 24:00
    2 Rounds For Time: (12 min Cap)
    – 400m Run
    – 25 Deadlifts (185/135)

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 9/10/2018-9/16/2018

    Monday
    A. Spend 10 minutes working on BB Tech for Snatch
    +
    Accumulate 10-12 Squat Snatch Singles (MOD-Heavy)
    *enough to challenge form/technique, but not overpower and effect technique
    B. 15 Min EMOM:
    1) 5s AB SPRINT + 3-5 Power Snatch (95/65)
    2) 7s Row Sprint + 3-5 Lateral Burpees over the Rower
    3) 40-50 DUs

    Tuesday
    A. 9/11 Tribute WOD (Time)
    For Time w/ Partner, athletes can work at same time @ different stations
    2001 m Row
    92 Box Jumps (92 people American Air Flight 11)
    64 Deadlifts (175/125) (64 people United Air Flight 175)
    64 Burpee Over the Bar (64 people American Flight Air 77)
    44 SDLHP (115/75) (44 people United Air Flight 93)
    125 Wall Balls (20/14) (125 people Pentagon)
    2001m Run (together, w/ flag if you’d like)
    *Mile Run will be Murph Loop + 400m out front

    Wednesday
    A. 5-10 Mins to warm up+practice HSPU
    3 Sets:
    – AMRAP UB Strict Ring Dips (scale to 8-10 reps)
    Rest 2 mins between
    B. 3 Sets:
    – AMRAP UB HSPU ((scale to 8-10 reps))
    Rest 2 mins between sets
    C. For Time:
    10-9-8-7….1
    – DB Pushups (chest between DBs)
    – DB Cleans (50/35)
    – DB S2OH (50/35)

    Thursday
    A. For Time w/ Partner: (25 Min Cap)
    – 75/60 Cals AB (Partner Holds DBs Overhead 50/35)
    – 50 Back Squat (185/135)- From Rack
    75/60 Cals Row (Partner Holds DBs Overhead 50/35)
    – 50 Front Squat(135/95)- From Rack
    B. Coaches Core 😉

    Friday
    A. 5-6 Sets:
    – Wtd. Pullup X 5
    Rest as needed
    B. For Time:
    – 30 Deadlifts (225/155)
    – 30 Power Cleans (135/95)
    – 30 T2B
    – 30 Pullups
    *Every break, complete 8 BF Burpees

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 9/2/2018-9/8./2018

    9/2-9/8
    Monday
    “Labor Day”
    A. 4 Rounds For Time: w/ Partner:
    – 40 KB Swings (70/53)
    – 40 Burpee Box Jump Overs (24/20)
    – 400m Run (together)
    – 40 Pullups
    – 40 Wall Balls (20/14)

    Tuesday
    A. HSPU Strength Work
    2-3 Sets:
    – AMRAP Strict HSPU (scale= Seated DB Press)
    Rest 20s
    – AMRAP Kipping HSPU (scale= DB Push Press)
    Rest 20s
    – AMRAP Pushups
    Rest as needed between sets
    B. For Time (8 min Cap):
    – 36/26 Cal AB
    – 18 Deadlifts (255/165)
    – 36/26 Cal Row

    Wednesday
    A. 15 Minutes to warm up/practice Power snatch
    B. “Isabel”
    For Time (8 Min Cap):
    – 30 Snatches (135/95)
    C. Optional Accessory work
    2-3 Sets:
    – Bent Over Snatch Grip Barbell Row X 8-10 @ 21X1
    – 2KB Overhead Walking Lunges X 50’ (scale to 1 KB if necessary)

    Thursday
    A. For Time w/ Partner:
    – 100 DUs (each)
    – 100 Alt. DB Snatch (50/35)- one working at a time
    – 100 DUs (each)
    – 60 DB Cleans (50/35)- one working at a time
    – 100 DUs (each)
    – 30 Devils Presses (50/35)

    Friday
    A. 2-3 Sets:
    – AMRAP UB Strict Pulups
    Rest 20s
    – AMRAP UB Pullups (any style)
    Rest 20s
    – AMSAP Farmer Carry
    Rest as needed
    B. For Time (20 Cap):
    2-4-6-8-10-8-6-4-2
    – Power Cleans (155/105)
    – S2OH (155/105)
    – BF Burpees

    Saturday
    – NO CLASSES! Summer Slam, come support your Woolfepack 🙂

    Sunday
    Open Gym: 8:30am-10:30am

  • 8/27/2018-9/2/2018

    Monday
    A. Spend 10-15 mins working on Pullup/MU Skills
    +
    8 Min EMOM:
    – 6 C2B + 6 Pushups
    B. 3 Sets:
    3 Min AMRAP:
    “DB DT”
    – 12 Deadlifts (50/35)
    – 9 Hang Cleans (50/35)
    – 6 S2OH (50/35)
    Rest 60s

    *Score= TOTAL rounds + reps. Pick up where you left off

    Tuesday
    A. Spend 10-15 mins w/ blank Barbell working on Snatch Technique
    +
    3 Sets:
    – Back Squat X 10 (build to a “tough” load, but good form. We will build off this!)
    Rest as needed
    B. For Time (6 minute cap):
    – 30/24 Cal AB
    – 20 Box Jump Overs (24/20)
    – 10 Power Snatch (135/95)

    **This is a SPRINT! Do not hold back on the Bike, push the pace and make it burn!!

    Wednesday
    “Woman RE-Crush Wednesdays”
    A. Spend 10-15 minutes to warm up/practice power clean and jerk technique
    B. “Grace”
    – 30 Clean and Jerks (135/95)
    C. Accessory Work
    2-3 Sets:
    – Bent Over Barbell Row X 8-10 @ 21X1
    – Single Leg Good mornings X 5-6 (each leg, slow and controlled)
    – 10 V-ups+10 Leg Lifts + 20 Russian Twists

    Thursday
    A. 8 Rounds For Time w/ partner:
    – 15 Wall Balls (20/14)
    – 10 DB Box Step Overs (50/25) (50/35)
    – 500/420m Row
    *Alternate full rounds
    B. Coaches Core 😉

    Friday
    A. HSPU Skill/strength work
    2-3 Sets:
    – AMRAP “tough” UB set of HSPU
    rest 30s
    – AMRAP “tough” UB Ring Pushups
    Rest 30s
    – AMSAP “tough” Nose to wall hold
    B. For Time:
    5-10-15-20
    – S2OH (135/95)
    20-15-10-5
    – BF Burpees

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am

  • 8/20/2018-8/26/2018

    Monday
    A. 10 mins to warm up Squat cleans
    +
    Build to todays “tough”
    – Squat Clean + 2 Front Squats (3 total squats)
    Rest as needed
    B. For Max Reps:
    3 Min AMRAP:
    – Wall Balls (30/20)
    Rest 60s
    2 Min AMRAP:
    – Wall Balls (30/20)
    Rest 30s
    1 Min AMRAP:
    -Wall Balls (30/20)

    Tuesday
    A. Spend 10-15 mins working on Pullup/Muscle Up Skills (don’t compromise hands!)
    B. 4 Rounds For Time (20 min cap):
    – 500/420m Row or 20/15 Cal AB
    – 100 DUs
    – 10 Hang DB Clean and Jerk (50/35)- switch every 5

    Wednesday
    “Woman RE-crush Wednesday”
    A. 5-10 minutes opening up shoulders/hips
    *banded OH/PVC pass throughs/Sky reaches/Ido-presses
    B. “Cindy”
    20 Min AMRAP
    – 5 Pullups
    – 10 Pushups
    – 15 Squats
    *compare to 4/18/2018
    B. 2-3 Sets:
    – 20 Ab Mat Sit Ups
    – 15 Hollow Rocks
    – 45-60s Ring Plank Hold

    Thursday
    A. 3 Rounds For Time w/ partner (25 min cap):
    – 400m Run (together)
    Then:
    – 20/15 cal AB (each)
    – 20/15 Cal Row (each)

    Friday
    A. For Time:
    – 50 Deadlifts (225/155)
    – 50 BF Burpees
    – 50 T2B
    *Every 2 minutes, including 0:00 complete 5 Box Jump Overs (30/24)
    B. Coaches Core 😉

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am
    **JumpNrope Double Under Seminar from 9:30am-12pm

  • 8/13/2018-8/19/2018

    Monday
    A. 10-15 minutes of pullup/muscle up practice
    B. 15 Rounds for Time (15 min cap):
    – 4 S2OH (95/65)
    – 3 Pullups
    – 2 BF Burpee
    *Compare to 4/9/2018
    C. 2-3 Sets NFT:
    – AMRAP “tough” UB Strict HSPU (kipping if no strict, then Seated DB/KB Press @ 2121)
    – Supinated Ring Rows x Map reps (burnout!)
    – 30 Ab Mat Sit Ups

    Tuesday
    A. Build quickly to a “tough” but technically perfect:
    – Back Squat X 3
    B. 2 Sets:
    – AMRAP tough UB Back Squats @ 60%
    Rest as needed
    C. For Time:
    – 50 Air Squats
    – 400m Run
    – 50 Air Squats

    Wednesday
    “Woman Crush Wednesday”
    A. 10 minute BB Power clean warmup/tech work
    B. “Elizabeth”
    For Time:
    21-15-9
    – Cleans (135/95)- Any style
    – Ring Dips
    *Compare to 4/11/2018
    C. 2-3 Sets NFT:
    – Pendlay Row X 8-10
    – Ring Pushups X AMRAP UB @ 21X1 (2s down, 1s pause,
    – L-Sit Hold on Paralette X AMSAP

    Thursday
    A. For Time w/ partner:
    – 100/80 Cals Row
    – 100 Power Snatch (75/55)
    – 100/80 Cals AB
    *Every 5 minutes, including 0:00 complete 10 synchro BF Burpees

    Friday
    A. For Time (25 cap):
    – 150 DUs
    – 50 Deadlifts (185/135)
    – 150 DUs
    – 50 Wall Balls (20/14)
    – 150 DUs
    – 50 Box Jump Overs (24/20)
    B. Coaches Core 😉

    Saturday
    9am CrossFit
    *Coaches choice 😉

    Sunday
    Open Gym: 8:30am-10:30am