6199 Dressler Rd. NWNorth Canton, OH, 44720 

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WOD 

 Photography © 2014 by Mallory + Justin TOOTHLESSWONDERS

FRIDAY 4-17

 

Lift: 

front squat

4x4 at 80% of 1rm

 

emom: 7

snatch grip deadlift (3 sec pause at top)

high pull (drop bar)

power snatch

snatch balance

 

Wod: 6 rounds for time

6 deadlifts (50% of 1rm)

3 wall climbs

12 wall balls (20/14)

 

THURSDAY 4-16

 

Lift: 

Bench press/Pendlay row

5x5 each at 70%

 

Wod:

50 burpees

20 kettlebell swings (45/25)

50 hollow rocks

20 kettlebell swings

50 air squats

20 kettlebell swings

50 mountain climbers

20 kettlebell swings

50 walking lunges

20 kettlebell swings

 

WEDNESDAY 4-15

 

Lift: 

overhead squat

5x5 at 70% of 1rm

 

emom: 7

high hang snatch

power snatch

hold position 3 till 30 seconds

 

Wod: 4 rounds for time

400m run

10 overhead squats (95/65)

12 toes to bar

 

TUESDAY 4-14

 

Lift: 

Strict press

4x4 at 80% of 1rm

snatch grip deadlift

4x4 at 130% of 1rm snatch

 

Wod: 12 min amrap

***10 body weight back squats buy in (from floor)

7 hand release push ups

7 box jumps (20/16)

7 pull ups

 

MONDAY 4-13

 

*please note "Today's 10" has changed!

 

Lift: 

back squat

4x4 at 80% of 1rm

 

emom: 8

high hang clean

squat clean

squat clean

push jerk

split jerk

 

Wod: 5 min amrap

squat clean and jerk (165/105)

 

SUNDAY 4-12

 

Open gym 9-12

 

SATURDAY 4-11

 

Open gym 9-12

 

FRIDAY 4-10

 

Lift: Overhead squat

5x5 at 65%

 

Wod: 

5 rounds for time

25 double unders

5 deadlifts (50% of 1rm)

20 jumping lunges

 

THURSDAY 4-9

 

Lift: 

Strict press - 5x5 at 70% of 1rm

Snatch grip dead lift - 5x5 at 120% of 1rm snatch

 

Wod:

1-10 pull ups

10-1 wall balls (20/14)

5 strict press after each round (50% of 1rm)

 

 

WEDNESDAY 4-8

 

Lift: 

back squat

5x5 at 70% of 1rm

 

Wod: 

40 cal row

40 hand stand push ups

40 kettlebell swings (70/55)

40 goblet squats (70/55)

40 power cleans (135/95)

 

TUESDAY 4-7

 

Lift:

Bench press

Pendelay row

5x5 at 65% of 1rm bench

 

Wod: 

18 minute amrap

10 hand release push ups

15 power snatches (75/55)

10 back rack step ups (20/20)

 

MONDAY 4-6

 

Lift: front squat

5x5 at 65% of 1rm

 

EMOM 7 - at 70% of 1rm cnj

high hang squat clean

squat clean

push press

push jerk

 

Wod: 6 rounds for time

6 burpee box overs

8 front squats (30% of 1rm)

6 chest to bar

 

SUNDAY 4-5

 

Closed

 

SATURDAY 4-4

 

Open gym 9-12

Gymnastics class 10-11am

 

FRIDAY 4-3

 

Lift: Snatch grip deadlift

5x5 @ 100% of 1rm snatch

 

EMOM 8

3 full snatches (40% of 1rm)

3 overhead squats

 

Wod: 12 min amrap

2-4-6-8-10-12-etc...

med ball sit ups (20/14)

med ball cleans

wall balls

med ball over head lunges

 

THURSDAY 4-2

 

Lift: Back Squat

5x5 @ 65%

 

EMOM 6

3 strict hand stand push ups

10 shoulder touches

 

Wod: 10 rounds for time

10 shoulder to overhead (75/55)

10 back squat

 

WEDNSESDAY 4-1

 

Lift: emom 5

deadlift

3 @ 70% of 1rm

 

Wod:

250m run

25 push ups

2 rope climbs

250m run

25 pull ups

2 rope climbs

250m run

25 box jumps (30/24)

2 rope climbs

250m run

25 deadlifts (50% of 1rm)

2 rope climbs

250m run

25 kettlebell swings

2 rope climbs

 

TUESDAY 3-31

 

Lift: front squat

5x5 @ 65%

 

EMOM 8

high hang power clean

high hang squat clean

push press

push jerk

 

Wod: 4 rounds for time

8 squat clean thrusters (115/75)

30 double unders

15 hollow rocks

 

 

MONDAY 3-30

 

Lift: strict press

5x5 at 65% of 1rm

 

EMOM 7:

High hang snatch

power snatch

overhead squat

hold low hang to 30 sec

 

Wod: 12 min amrap

9 toes to bar

9 burpees

 

SUNDAY 3-29

 

open gym

 

SATURDAY 3-28

 

open gym

 

FRIDAY 3-27

 

No lift/skill

 

Wod:

100 mountain climbers

80 kettlebell swings (55/35)

60 pull ups

40 box jumps

20 seated twists (left and right touch count as 1)

 

 

THURSDAY 3-26

 

Skill: rope climbs

 

Wod: 7 rounds for time

12 front squats (30% of 1rm)

60 sec plank hold

8  front rack lunges

 

WEDNESDAY 3-25

 

Lift/Wod

Power Total

15 minutes to establish 1rm bench press

15 minutes to establish 1rm back squat

15 minutes to establish 1rm deadlift

 

TUESDAY 3-24

 

Skill: Hand stand push ups - strict

5x5

 

Wod: 10 min amrap

50 wall ball buy in (20/14)

then

35 double unders

3 chest to bar

 

***50 wall ball cash out to be done within the 10 minutes

once the med ball is picked up for the second set, you cannot return to the couplet

penalty for missed wall ball reps- 10 points off score per missed rep plus 3 burpees per miss

score is total reps from couplet

 

MONDAY 3-23

 

Lift: Bench press

6x6 at 60%of 1rm

 

Wod: 21-15-9

Clean and Jerk (95/65)

Ring push ups

Air squats

 

SUNDAY 3-22

 

open gym 9-12

 

SATURDAY 3-21

 

open gym 9-12

 

FRIDAY 3-20

 

Lift: 

squat clean

front squat x2

1-1-1-1-1

 

Wod: (continuous clock)

3 rounds

10 ring dips

10 pistols

3 rounds

10 hand release push ups

10 dumbbell snatches

3 rounds

10 wall balls (20/14)

10 med ball sit ups 

 

THURSDAY 3-19

 

Lift: EMOM 8

snatch grip deadlift

sumo deadlift

deadlift

 

Wod: 3 rounds for time

100 walking lunges

35 box jumps (30/24)

 

WEDNESDAY 3-18

 

Happy Birthday Debi!!

Lift: complex

power clean

jerk

back squat (max effort)

1-1-1-1-1

 

Wod: 10 min amrap

30 power cleans (135/95)

30 chest to bar

30 double unders

 

TUESDAY 3-17

 

Happy Birthday Tiff!

Lift: Complex

hang snatch

overhead squat

full snatch

1-1-1-1-1

work to moderate weight, then begin sets

 

Wod: 12 min amrap

16 thrusters (95/65)

8  bar facing burpees

16 thrusters

8  toes to bar

 

MONDAY 3-16

 

Lift: Complex of

front squat 

shoulder to overhead

hang clean

3-2-1-1

 

Wod: 5 rounds for time

400m run

30 kettlebell swings (55/35)

 

SUNDAY 3-15

 

Oly class with Coach Brian 10-11am

free for members, $10 for non-members

open gym 9-12

 

SATURDAY 3-14

 

Gymnastics class with Coach Andy 10-11am

free for members, $10 for non-members

open gym 9-12

 

FRIDAY 3-13

 

Lift: deadlift

emom 10

2 reps (start at 50% of 1rm)

add 20 lbs every 2 minutes

 

Wod:

10 min amrap

10 pull ups

10 hand release push ups

10 deadlifts (40% of 1rm)

20 mountain climbers

 

REST 5 MINUTES

 

10 minute amrap

5 pull ups

5 hand release push ups

5 deadlifts (40% of 1rm)

10 mountain climbers

 

THURSDAY 3-12

 

 

Skill: GHD sit-ups

3x20 (take time, rest between sets)

 

Wod: 

8 rounds for time

20 jumping lunges (alt leg)

7 hand stand push ups

10 v-ups

 

WEDNESDAY 3-11

 

Lift: squat clean

6x2 (65%-75%)

 

Wod:

250m run

then

5 rounds

8 squat clean thrusters (95/65)

12 box jumps (24/20)

then

250m run

 

TUESDAY 3-10

 

Lift: Shoulder to overhead

6x6 (work to a heavy set)

 

Wod:

10-1 sto (60% of 1rm push press)

1-10 burpees

 

MONDAY 3-9

 

Lift: Back squat

4-4-4-4

80-80-85-85

 

Wod: 

20 min amrap

10 goblet squats (55/35)

10 step ups with kb (20)

50 double unders

 

SUNDAY 3-8

 

Open gym 9-12

Oly class 10-11

 

SATURDAY 3-7

 

Open wod 15.2 with CF Legacy

 

FRIDAY 3-6

 

Lift: front squat

attempt 20 reps unbroken

 

Wod: 15 minute amrap

1 rope climb

20 wall balls (20/14)

10 burpees

 

THURSDAY 3-5

 

Wod: Emom 6

power snatch (60% of 1rm)

high snatch pull

low hang hold (30 seconds)

 

Lift: build to a heavy single hang squat snatch

 

WEDNESDAY 3-4

 

Lift: Sumo deadlift

4x3 at 75-85%

 

Wod: 5 rounds for time

with EMOM 3 deadlifts at 50% of 1rm

12 pull ups

12 supermans

 

TUESDAY 3-3

 

Lift: Bench press

5x10 at 65%

 

Wod: 11 min amrap

6 push ups

12 sit-ups

6 hang cleans(75% of 1rm)

 

 

MONDAY 3-2

 

Lift: Overhead squat 

15 min to find 3 rep max

 

Wod:

60 seconds max effort cal row

Then

4 rounds of

3 overhead squats (65% of 1rm)

10 back rack lunge steps

Then

ask the coach for the rest of the wod when done with the 4 rounds ;)

 

SUNDAY 3-1

 

Open gym 9-12

 

SATURDAY 2-28

 

Open gym 9-12

 

FRIDAY 2-27

 

No lift/skill

 

Wod:

100 double unders

30 overhead squats (60% 0f 1rm)

30 box jumps (30/24)

30 hand stand push ups

30 hollow rocks

30 chest to bar pull ups

100 double unders

 

THURSDAY 2-26

 

Lift 1: 12 emom

clean complex

power clean

low hang

high hang

front squat

round 1-4 50% of 1rm power clean

round 5-8 60% of 1rm power clean

round 9-12 70% of 1rm power clean

 

Lift 2: spend remainder of time working on:

3 rep max power clean

 

WEDNESDAY 2-25

 

Lifts: Back squat

5-4-3-2

75-85-90-95

Front squat

5-5-5-5 @75%

 

Wod:

row 500m

then

4 rounds for time

12 push ups

15 walking lunges

18 supermans

 

 

TUESDAY 2-24

 

Lift: power snatch - 2 rep max

 

Wod: 

8 minute amrap

ladder up

thrusters (95/65)

burpees

 

MONDAY 2-23

 

Lift: bench press

3-3-3-3-3-3

70-70-80-80-90-90

 

Wod: 5-1-5-1-5

wall balls (20/14)

deadlifts (40% of 1rm)

kettlebell swings (70/55)

 

SUNDAY 2-22

 

closed: special event

 

SATURDAY 2-21

 

open gym 9-12

 

FRIDAY 2-20

 

Lift: Back squat

5-4-4-2-2-1

80-85-85-90-90-95

 

Wod: Emom 6

front squat (65% of 1rm, from the floor)

then at minute 6:

4 minute amrap

6 bar over burpees

6 power cleans (50% of 1rm FRONT SQUAT)

 

THURSDAY 2-19

 

Lift: Deadlift 

3-3-2-2-1-1

85-85-90-90-95-95

 

Wod: "Jackie"

1000m row

50 thrusters (45)

30 pull-ups

 

WEDNESDAY 2-18

 

Lift: squat clean

build to a heavy double/single

 

Wod: 3 rounds for time

35 supermans

10 strict pull ups

35 v-ups

10 strict hspu

 

 

 

TUESDAY 2-17

 

Lift: Strict press

5-4-3-2-1

70-75-80-85-90

 

Wod: 12 min amrap

3 snatches @ 40% of 1rm

30 double unders

3 snatches 50%

30 double unders

3 snatches 60%

30 double unders

3 snatches 70%

30 double unders

3 snatches 80%

 

MONDAY 2-16

 

Lift: Front squat

5x5

65-75-85-85-90

 

Wod:10 rounds

10 box jumps (24/20)

10 toes to bar

10 taters (55/35)

 

SUNDAY 2-15

 

***oly class 10-11***

free for members, $5 for non-members

open gym 9-12

 

SATURDAY 2-14

 

***no yoga today***

Open gym 9-12

 

FRIDAY 2-13

 

Lift: 

Back squat

3-3-3-3 at 85%

Push press

3-3-3-3 at 85%

 

Wod: 3 rounds for time

12 front squats (50% of 1rm)

30 grasshoppers

 

THURSDAY 2-12

 

Lift: Hand squat snatch

build to working weight

5x3

 

Wod:

75 kettlebell swings (70/55)

50 toes to bar

split however you wish

1 full snatch EMOM

 

WEDNESDAY 2-11

 

Lift: Deadlift

5-5-5-5-5

65-70-75-80-85

 

Wod: 14 min amrap

5 deadlifts (40% of 1rm)

20 lateral bar hops

12 wall balls (20/14)

 

TUESDAY 2-10

 

Lift: Bench press

6-5-4-3-2

65-75-85-90-95

 

Wod: 10 rounds for time

6  burpee box jumps

30 double unders

 

MONDAY 2-9

 

Lift: Back squat

6-6-4-4-2-2

65-65-75-75-85-85

 

Wod: 12 min amrap

12 air squats

12 hang cleans (95/65)

2  wall climbs

 

SUNDAY 2-8

 

open gym 9-12

 

SATURDAY 2-7

 

Open gym 9-12

 

FRIDAY 2-6

 

Lift: Back squat

5-5-3-3-1-1

70-70-80-80-90-90

strict press

5-5-3-3-1-1

70-70-80-80-90-90

 

WOD: 9min amrap

10 dumbbell snatch (alt arm)

8  pistols (alt leg)

20 double unders

 

THURSDAY 2-5

 

Skill: Clean and Jerk

build to working weight

then

5x3

 

WOD: 21-15-9

clean and jerks (50% of 1rm)

pull ups

 

cash out (optional/untimed)

50 ghd sit-ups

 

WEDNESDAY 2-4

 

Lift: Front squat

5-5-3-3-1-1

(65-65-75-75-85-85)

 

WOD:

Row 1000m

50 double hand release push ups

40 hang snatches (95/65)

30 back rack lunge steps (95/65)

20 overhead squats (95/65)

10 muscle ups

 

TUESDAY 2-3

 

Lift: Strict press

5-5-3-3-1-1

(65-65-75-75-85-85)

 

WOD: 20 min AMRAP 

13 min|rest 3 min|finish last 4 min

3 hspu

6 windshield wipers

9 hang squat cleans (95/65)

 

MONDAY 2-2

 

Lift: back squat

5-5-3-3-1-1

65-65-75-75-85-85

 

WOD: 5 rounds for time

5 burpees

5 box jumps (24/20)

5 thrusters (115/75)

5 v-ups

5 chest to bar

 

SUNDAY 2-1

 

open gym 9-12

 

SATURDAY 1-31

 

Yoga 8am-9am

coaches' choice

 

FRIDAY 1-30

 

Lift: Hang snatch - skill work with working weight

 

WOD: "The Climb!!"

 

THURSDAY 1-29

 

Lift: Overhead Squat 5x5 at 70%

 

WOD: 14 min amrap

31 double unders

11 ring dips

7  pistols (alt leg)

 

WEDNESDAY 1-28

 

Lift: Pendelay Rows

6x3 - build to a heavy set 

 

WOD: 6 rounds for time

6 front squats (115/75)

6 hand cleans

6 shoulder to overhead

***3 hand release push-ups EMOM***

 

TUESDAY 1-27

 

Lift: Back squat

4x4 at 80% of 1rm

 

WOD: 14.4

14 min amrap

60 cal row

50 toes to bar

40 wall balls (20/14)

30 power cleans (135/95)

20 muscle ups

 

scale: posted on white board

 

MONDAY 1-26

 

Lift: 1 rm Strict Press

 

WOD: Death by Deadlifts and Box Jumps

use 50% of 1rm

(24/20) 

 

Scaled: EMOM 8

4 deadlifts (light)

4 box step ups

 

SUNDAY 1-25

 

Open gym 9-12

 

SATURDAY 1-24

 

Coach choice

 

FRIDAY 1-23

 

Skill: wall ball tech 

 

WOD: EMOM 

1-3 

6 wall balls 

3 snatches (65% of 1rm)

4-6

4 wall balls

2 snatches (70% of 1rm)

7-9

2 wall balls

1 snatch (75% of 1rm)

rest 1 min

then

Max effort wall balls in 3 min

 

THURSDAY 1-22

 

Lift: Deadlift

5-5-4-4-3-3 (65-65-70-70-75-75)

 

WOD: 1st 10 min

4 rounds

4 squat cleans (185/135)

6 bar over burpees

8 chest to bar

 

2nd 10 min

4 rounds

8 shoulder to overhead (135/95)

6 box jumps (30/24)

4 front rack lunge steps (135/95)

 

WEDNESDAY 1-21

 

Lift: 1rm bench press

 

WOD:

1000m row

then

9-12-15-18-21

Hollow rocks

Thrusters (45/35)

 

TUESDAY 1-20

 

Skill: Overhead squat 

15 minutes working weight, sets of 3

 

WOD: 

9 rounds

3 pull-ups

3 push ups

3 kettlebell swings (70/55)

rest 1 min

6 rounds

6 pull-ups

6 push ups

6 kettlebell swings (70/55)

rest 1 min

3 rounds

9 pull ups

9 push ups

9 kettlebell swings (70/55)

 

MONDAY 1-19

 

Skill: double unders

max effort 1 set

 

WOD: 15 min amrap

3  wall climbs

25 air squats

50 double unders

 

SUNDAY 1-18

 

open gym 9-12

 

SATURDAY 1-17

 

coaches choice

 

FRIDAY 1-16

 

Lift: 1rm Snatch

 

WOD: Isabelle

 

THURSDAY 1-15

 

Lift: snatch (full) 3x3 (70-80-90%)

 

WOD: 15 min amrap

10 cal row

15 push ups

10 Bent Over Barbell rows (115/75)

15 goblet squats (35/25)

 

WEDNESDAY 1-14

 

WOD: do before lift

60 alt arm kettlebell swings (5 each arm- 55/35)

30 box jumps (30/24) no step ups, pick a challenging height 

 

Lift: 30 minutes snatch work (full snatch)

 

TUESDAY 1-13

 

Lift: 1rm front squat

 

WOD: 5 rounds for time

20 thrusters (45/35)

10 toes to bar

 

CASH OUT SURPRISE

 

MONDAY 1-12

 

Skill: max set strict HSPU

 

WOD: 

1st 5 min

EMOM 3 strict HSPU

250 double unders

2nd 5 min

EMOM 3 atomic sit-ups w/ med ball

50 wall balls

3rd 5 min

EMOM 3 chest to bar

50 burpees

last 5 minutes

EMOM 3 deadlifts at 75% of 1rm

 

SUNDAY 1-11

 

open gym 9-12

 

SATURDAY 1-10

 

Coaches choice

 

FRIDAY 1-9

 

****DUE TO A SPECIAL EVENT EVENING CLASSES WILL BE CHANGED TO 4pm and 5pm only!****

 

Lift: Snatch grip deadlift

4x4 at 100-105% of 1rm snatch

 

Wod: 20 min amrap

10 kettlebell swings (70/55)

10 walking lunges

10 shoulder to overhead (115/75)

10 air squats

 

THURSDAY 1-8

 

Lift: Clean and Jerk 1 rep max

 

WOD: 

10-1 toes to bar

1-10 wall balls (20/14)

 

WEDNESDAY 1-7

 

Lift: Clean and jerk

3x3 (70-80-90%)

 

Wod: 4 rounds for time

3 clean and jerks (70% of 1rm)

15 bar facing burpees

 

TUESDAY 1-6

 

Skill: Clean and jerk

spend 25 minutes working on form at working weight

 

wod: 12 min amrap

6  pull ups

9  box jumps (24/20)

12 sit-ups

 

MONDAY 1-5

 

Lift: 1rm backsquat

 

Wod: Tabata

1st 4 min

a)push ups

b)hollow rocks

rest 1 min

2nd 4 min

a)double unders

b)supermans

 

SUNDAY 1-4

 

open gym 9-12

 

SATURDAY 1-3

 

coaches choice

 

FRIDAY 1-2

 

Skill: L-sit rope climb/pull up

 

WOD: 4 rft

30 mountain climbers

15 goblet squats (55/35)

15 kettlebell swings

 

THURSDAY 1-1

 

***We re-open at 4:30pm for the evening classes today.

 

Lift: Sally back squat (135/95)

count reps for score

 

WOD: Karen 

 

 

WEDNESDAY 12-31

 

****REMINDER****

Morning classes only today!! 

We are CLOSED after the 11am class.

 

WOD:

20 min amrap

15 reps each

burpee tuck jumps

box jumps

toes to bar

wall balls

back squats (115/75)

front squats

overhead squats

deadlifts

hang cleans

shoulder to overhead

walking lunges

alt dumbell snatches

ghd sit ups

ring dips

cal row

 

TUESDAY 12-30

 

Skill: muscle ups/progressions

 

WOD:15-12-9

muscle ups (or chest to bar)

thrusters (95/65) (135/95 if not doing MU)

 

MONDAY 12-29

 

Skill: Hand stand walks/wall walks

 

WOD: 20 min amrap

4  back rack box step ups (95/65) (20/14)

8  power snatches

12 push ups

 

SUNDAY 12-28

 

Open gym (9-12)

 

SATURDAY 12-27

 

Open gym (9-12)

 

FRIDAY 12-26

 

Lift: Back squat

5-5-5-5-5

65-65-70-70-70

 

WOD: 

50 double under buy in

9-15-21

deadlift (225/185)

toes to bar

 

THURDSAY 12-25

 

CLOSED, Merry Christmas!

 

WEDNESDAY 12-24

 

***HOLIDAY HOURS 9-12***

12 Days of Midnight Christmas

1  rope climb

2  tire flips

3  hang squat cleans (135/105)

4  hand stand push ups

5  deadlifts (135/105)

6  chest to bar

7  box jumps (20)

8  kettlebell swings (70/55)

9  toes to bar

10 front rack lunge steps (135/105)

11 bar facing burpees

12 shoulder to overhead (135/105) 

 

TUESDAY 12-23

 

Lift: Back squat

6-5-4-3-2-1 (65-70-75-80-85-90%)

 

WOD: 7 rounds for time

10 wall balls (20/14)

7  ring dips

10 sit ups

 

MONDAY 12-22

 

Lift: Deadlift EMOM 6

3 at 75%

 

WOD: 12 min amrap

ladder up

power snatch

bar over burpees

 

SUNDAY 12-21

 

Open gym 9-12

 

SATURDAY 12-20

 

Open gym 9-12

 

FRIDAY 12-19

 

Lift: Back squat

5-5-5-5-5-5 (75%)

Front squat

4-4-4-4-4 (75%)

 

WOD:8 min amrap

ladder up

burpees

toes to bar

 

THURSDAY 12-18

 

Skill: weighted pull-ups 

 

WOD: 30 min amrap

1  bear complex (165/115)

3  chest to bars (or 1 muscle up)

10 box jumps (24/20)

15 wall ball (20/14)

 

WEDNESDAY 12-17

 

Lift: deadlift

2-4-2-4-2-4 (2-70% - 4-80%)

 

WOD: 

Tabata 1000m row

rest 1 minute

Tabata 100 kettlebell swings (70/55)

 

TUESDAY 12-16

 

Lift: Back squat

8-8-6-6-4-4-4-4 (65%-80%)

 

WOD: 4 rounds for time

3 rounds of Cindy

5  pull ups

10 push ups

15 air squats

THEN:

5 snatches (70% of 1rm)

 

MONDAY 12-15

 

Lift: Bench

6-6-4-4-2-2-1-1 

(70%-75%-80%-90%)

 

WOD:

10 hang cleans (135/95)

20 double unders

8  hang cleans

40 double unders

6  hang cleans

60 double unders

4  hang cleans

80 double unders

2  hang cleans

100 double unders

 

SUNDAY 12-14

 

Open gym 9-12

 

SATURDAY 12-13

 

Open gym 9-12

 

FRIDAY 12-12

 

Lift: Front squat 5x3 (70-70-75-80-85)

 

WOD: 3 rounds for fun!

4 position rolling plank holds 1 minute each

5 atomic sit-ups 

 

THURSDAY 12-11

 

Lift: Strict press 

1-3-1-3-1-3(85% of 1rm)

 

WOD:

1 minute  ME lateral bar hops

2 minutes ME double kettlebell thrusters (55/35)

3 minutes ME hand stand push ups

4 minutes ME wall balls (20/14)

5 minutes ME burpees

 

15 minutes total/score is total reps

 

WEDNESDAY 12-10

 

Skill: Snatch Balance to a heavy single

 

WOD:

"Grace" (30 Clean and Jerks 95/65)

150 Double unders

400m run

"Grace" 

 

TUESDAY 12-9

 

Lift: Front squat 5x5

(60-60-65-70-70)

 

WOD: 3 rounds for time (FGB style)

1 minute each (95/65)

back rack lunges

hang cleans

pull ups

rest

 

MONDAY 12-8

 

Lift: Deadlift 6x6 (85%)

 

WOD: 12.3

18 min amrap

15 box jumps (24/20)

12 push press (115/85)

9  toes to bar

 

SUNDAY 12-7

 

Open gym 9-12

 

SATURDAY 12-6

 

Rob/Andy pick

 

FRIDAY 12-5

 

Lift: Back squat

5-5-3-3-1

 

WOD: 3 rounds for time

20 kettlebell swings (70/55)

20 kettlebell lunge steps 

20 mountain climbers

 

THURSDAY 12-4

 

Skill: Strict pull up or muscle up transition work

 

WOD: 

80 hollow rocks

70 air squats

60 double hand release push ups

50 double unders

40 hang power cleans (115/85)

30 back squats (115/85)

10 strict pull ups

 

WEDNESDAY 12-3

 

Lift: Bench press

6-6-3-3-2 (75-75-80-80-85)

 

WOD: 8 min amrap

21-15-9

Wall balls (20/14)

Deadlifts (185/135)

 

TUESDAY 12-2

 

Lift: Back squat

5-5-3-3-1 (75-80-80-85-90)

 

WOD: 15 min amrap

7  shoulder to overhead (115/85)

10 front squats

13 bar over burpees

 

MONDAY 12-1

 

Lift: EMOM 9

Push press

rounds 1-3  5 at 75%

rounds 4-6  4 at 80%

rounds 7-9  3 at 85%

 

WOD: 21-15-9

box jumps (30/24)

pull ups

 

SUNDAY

 

Open gym 9-12

 

SATURDAY 11-29

 

Open gym 9-12 (Andy/Rob wod pick)

 

BLACK FRIDAY 11-28

 

Lift: OHS 3-1-3-1-3-1 (3@70%-1@80%)

 

WOD: 20 Min. AMRAP

20 Double unders

10 V-ups

3 Deadlifts (185/135)

* 1 Wall climb EMOM 

 

THURSDAY 11-27

 

Happy Thanksgiviing!! 

We are open 8am-10am

 

WOD:10 rounds for time

10 taters (70/55)

5  hand stand push ups

1  rope climb

 

WEDNESDAY 11-26

 

Lift:  Back squat

6-6-3-3-2 (80-80-85-85-90)

 

WOD: 5 rounds for time

12  hang power cleans (135/95)

9   shoulder to overhead (135/95)

6   box over burpees

 

TUESDAY 11-25

 

Lift: 3 sets of:

15 hip extensions (or supermans)

15 seated dumbell presses(ahap)

20 seconds rest

 

WOD: 2 rounds for time

30 alt arm dumbbell snatches (ahap)

60 air squats

15 snatches (115/85)

30 alt leg pistols

 

MONDAY 11-24

 

Lift: EMOM 8

3 deadlift (70% of 1rm)

 

WOD:

1-10/10-1

Chest to bar/wall ball (20/14)

 

SUNDAY 11-23

 

Open gym 9-12

 

SATURDAY 11-22

 

Andy/Rob choice

 

FRIDAY 11-21

 

Lift: back squat/front squat

5-5-3-3-1 (75-80-85-90-95)

 

WOD: 12 min amrap

3-6-9-12-15-18...

Thrusters (95/65)

Box jumps (16/12)

 

THURSDAY 11-20

 

Skill: work on muscle up transitions or pull ups

 

WOD: 

1st 10 minutes

3  rounds for time

20 push ups

5  power cleans(185/135)

10 toes to bar

 

2nd 10 minutes

2000m row

 

3rd 10 minutes

5  rounds for time

20 sit-ups

20 air squats

5  deadlifts (225/155)

 

WEDNESDAY 11-19

 

Lift: Bench press

4-4-2-2-2 (65-70-75-80-80)

 

WOD: EMOM 7 (7 rounds total)

7 pull ups

MAX EFFORT burpees in remaining time

*score is total burpees

 

TUESDAY 11-18

 

Lift: Back squat then front squat

6-6-4-4-2 (70-75-80-85-90)

 

WOD: 3 rounds for time

 

10 Curtis P's (95/65)

60 mountain climbers

 

MONDAY 11-17

 

Lift: Strict press

4-4-2-2-2 (65-70-75-80-80)

 

WOD:"Day 1"

14 minute AMRAP

10 front squats (135/95)

15 kettlebell swings (70/55)

30 double unders

 

SUNDAY 11-16

 

Open gym 9-12

 

SATURDAY 11-15

 

Andy/Rob choice

 

FRIDAY 11-14

 

Lift: Back squat 5x3 at 65% of 1rm

      Front squat 5x3 (use same weight as back squat)

 

WOD: 15 min amrap

9 double unders

7 toes to bar

5 hand stand push up

 

*cash out: 60 ghd sit ups

 

THURSDAY 11-13

 

Lift: Deadlift - 3 heavy sets of 15

 

WOD:

30 hang snatches (95/65)

30 wall balls (20/14)

30 deadlift (95/65) (sumo)

 

WEDNESDAY 11-12

 

 

Skill: Muscle up progression (ring or bar)

 

WOD: 

Part 1

Row 250m x 4 (rest 1:1)

 

Part 2

EMOM 10

3 muscle ups* (bar/ring)

*sub 6 chest to bar pull ups

*or  9 pull ups

You are done if you don't get the work done in the minute period

 

TUESDAY 11-11

 

Lift: 3 Back Squat + 1 behind the neck jerk for 5 sets

 

WOD: 10 rounds for time

20 air squats

10 tuck jumps

20 seconds rest

 

MONDAY 11-10

 

Lift: 1 Hang Clean + 2 Pause Front squats(2 sec. pause at bottom) X 5 Sets (75%)

 

WOD: 

Death by Burpee Pullups... 

Each Minute increase burpee's and Pullup's by 1 rep until movements cannot be completed within the minute.

Score is total completed rounds of both movements within the minute.

 

SUNDAY 11-9

 

Open gym

 

SATURDAY 11-8

 

Open gym 9-12

 

FRIDAY 11-7

 

Lift: Strict press 4-4-2-2-2

                (70-75-80-85-90)

 

WOD: 5 rounds for time

10 toes to bar

40 double unders

 

THURSDAY 11-6

 

Skill: Work on dubs (5-10 minutes)

 

WOD:

Row 1000m

30 shoulder to overhead (135/95)

20 front rack lunges (135/95)

20 front squats (135/95)

10 wall climbs

20 front squats

20 front rack lunges

30 shoulder to overhead

 

WEDNESDAY 11-5

 

Lift: Deadlift - 1rm

 

Wod: 15 min amrap

12 burpees

8  v-ups

4  hang power cleans(185/135)

 

 

TUESDAY 11-4

 

Lift: Back squat 6 sets of 7 (60%)

 

WOD: 5 rounds for time

5  bear complex (95/65)

15 box jumps (24/20)

20 pull ups

 

MONDAY 11-3

 

Lift: Deadlift 8-6-6-4

 

WOD: 10 min amrap

10 kettlebell swings (70/55)

10 push ups

 

SUNDAY 11-2

 

Open gym 9-12

 

SATURDAY 11-1

 

Open gym 9-12

 

FRIDAY 10-31

 

DRESS UP for the WOD today!!!

 

No lift/skill

 

WOD: Partner wod, split reps evenly

Buy in: scale the rig

then 3 rounds for time

250  double unders

60ft hand stand walk

60   kettlebell swings (70/55)

 

THURSDAY 10-30

 

Lift: Hang clean 6x3 (80%)

 

WOD: 7 min amrap

9 deadlift (185/135)

6 chest to bar

 

 

WEDNESDAY 10-29

 

Lift: Front squat 8-6-6-4 (60%-70%-70%-80%)

 

WOD:  EMOM 12

2  front squats (60%-65%)

1  jerk

10 lateral bar hops

 

 

TUESDAY 10-28

 

 

 

Skill: 3x20 GHD sit-ups

 

WOD: 

100 back rack barbell lunges (45/35)

10  snatches (75/55)

80  push ups

9   snatches (95/65)

60  wall balls (20/14)

8   snatches (105/75)

40  pistols (alt leg)

7   snatches (115/85)

20  hand stand push ups (3” deficit)

6   snatches (135/95)

10  overhead squats (165/105)

5   snatches (165/105)

 

30  minute cap

 

 

MONDAY 10-27

 

Lift: Front squat - 10 rep max

 

WOD: "MCCF"

12 min amrap

3 clean and jerks (185/135)

6 bar over burpess

9 toes to bar

 

 

SUNDAY 10-26

 

Open gym 9-12

 

SATURDAY 10-25

 

Open gym 9-12

 

FRIDAY 10-24

 

Lift: Deadlift 5 rep max

 

WOD: 20 min amrap

250m run

2 rope climbs

25 double unders**

**10 kettlebell swings to be done every time you trip on the rope

***if you are doing singles do 20 kbs each round

 

 

THURSDAY 10-23

 

***OLYMPIC LIFTING CLASS TONIGHT at 6:30 with Coach Brian

Free for members, $5 for non-members 

 

LIFT: 1rm thruster

 

WOD: "FRAN"

 

 

WEDNESDAY 10-22

 

Lift: Bench/Pendelay row at 80%-90% of 1rm bench

       4x2   4x2

 

WOD: 

30 snatches (95/65)

10 bar muscle ups (or 500m row)

30 cleans

 

--TUESDAY 10-21

 

Lift: turkish get ups with a barbell (work on technique)

      deadlift (6x3 heavy)

 

WOD: 5 rounds for time

3  deadlifts (315/225)

15 box jumps (24/20)

 

 

--MONDAY 10-20

 

Lift: Bench/Pendelay at 60% of 1rm bench

        3x8   /  4x8   

 

WOD: 12 min AMRAP

first 6 minutes

12 sit-ups

12 sto (75/55)

second 6 minutes

6 t2b

6 hspu

 

 

--SUNDAY 10-19

 

 

Open gym 9-12

 

--SATURDAY 10-18

 

Free day today!

WOD: Robert's choice

 

--FRIDAY 10-17

 

No skill/lift

 

WOD: 

EMOM for 10 rounds

7 wall balls (20/14)

hold plank remainder of minute

 

rest 5 minutes

 

EMOM for 10 rounds

7 kettlebell swings (70/55)

hold the bottom of a squat remainder of minute

 

Cash out: 50 ghd sit ups (not for time)

 

 

--THURSDAY 10-16

 

Skill: ring dips - 3 sets of 20

 

WOD: 

Row 1000m

then

10 rounds of

5 pull ups

5 burpees