Archive for category: WOD

“The Three Wise Men”
Class times

9am and 5:30pm only
THE WORKOUT
“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups
Rest 2 minutes, and then…
“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

  

Strength

Front Squat

3-3-3-3-3

AHAP

Fitness Strength

Goblet Squats

15-15-15-15

Row 300m after each set

WOD

Performance

5RFT

200m Run

20 WB (20/14)

10 DL (225/135)

Fitness

5RFT

200m Run

20 Air Squats

10 KB DL (choose weight)

  

Strength

OHS

5-5-3-3-1-1

WOD

21-15-9

Power Snatches (95/65)

Pull-ups

Cashout– 1:00min max tire flips

  

Strength

Clean + Hang Clean

Weightlifting 

Snatch Balance

3-3-2-2-2

Weighted Pull-ups

5-5-5-5

WOD

Performance

4 Rounds of…

20 DL (135/95)

8 Burpee Tuck Jumps

100m MB run (20/14)

Then, 30 WB (20/14)

Fitness

4 Rounds of…

20 Slam Balls

8 Burpees

100m run

Then, 30 Air Squats

Cash out– Bicep Curls 

  

Strength

Back Squat

8-8-8-8-8

WOD 

4RFT

25 DU’s

8 Power Cleans (155/95)

12 Ring Rows

Fitness WOD

4RFT

75 Singles

10 KBS

10 Ring Rows

Cash out

Bent rows

5-5-5-5