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WOD Archive for January 2018

January 22, 2018

1. Warm-up
Floss Quads above the knee
Then
2 Rounds
Bike/Row 1k
30 Alternating Jumping Lunges

2. Strength
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

3. WOD
AMRAP 10 Minutes:
15 Calories on Rower
15 HSPU (Open Standard)
15 Hang Power Snatch 95/65lbs
 

Lite Class

5 Rounds of

Partner 1: Row 200m ME
Partner 2: Complete 10 Double KB Thrusters then rest remaining time
Then 5 rounds of
Partner 1: Run 200m ME
Partner 2: Complete 10 Burpees then rest remaining time

Once all of the rounds are completed, each partner takes a kb and
lunges 50ft with the kb overhead in right arm and 50ft with the kb overhead in left arm x4 rounds

January 19, 2018

1. Warm-up
4 Steady Rounds:
:30 Nose and Toes
12 Kettlebell Swings

2. Oly
Squat Clean 4×5 @75-80%
Bike 1k (slow/steady) for Rest between sets.
 

3. Interval 
EMOM for 10 Minutes
Max Rep Strict Pull Ups
Max Calories on Bike
(Alternate Movements.)
 

Lite Class

5 Rounds of

EMOM

1: Back Squat x 15

2: DB Push Press x 20

3: Front Squat x 15

4: DB Snatch x 12 each arm

5: 20 Russian Twists

6: 200m Run

 

January 18, 2018

1. Warm-up
3 Steady Rounds:
7 OHS w/Empty Bar (:03 hold in bottom each rep)
10 Spidermans

2. OLY 
Every 2:00 for 8 Minutes
3 Misfit Snatch Complex 70%+ of 1RM
(Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat)
You can build throughout sets.

3. Interval 
3 Rounds:
:90 Max Box Jump Overs 24/20″
:30 Rest
:90 Power Snatch 95/65lbs
:30 Rest
 

Lite Class

Partner WOD

2 rounds of (Each partner will end up doing 60 step ups on each leg.  Step up is the timer)

Partner 1: Plank variation

Partner 2: 30 Step ups (One side)

2 rounds of (When both done, switch)

Partner 1: 15 Box Push-ups

Partner 2: 15 Hanging Knee Raises

2 Rounds of

Partner 1: 20 Lunge Jumps each leg

Partner 2: Rest

2 Rounds of

Partner 1: 10 Sprints in gym

Partner 2: Wall Sit until partner 1 is done

If done quickly, go back to the top

 

 

January 17, 2018

1. Warm-up
4 Steady Rounds:
10 Lunge Steps with Dumbbells
Bike 10 Calories

2. Strength
Push Jerk
5×3 @ 85%
 

3. Interval 
4 Rounds:
AMRAP 2 Minutes
DB Thrusters 50/35lbs
Max Double Unders in remaining time.
Rest 2:00
*Thrusters
R1 – 25
R2 – 20
R3 – 15
R4 – 10
 

Lite Class

10,8,6,4,2 of the following

Power Clean

Front Squat

Push Press

Thruster

25 Sit-ups

25 Cal Bike/Ski

January 16, 2018

1. Warm-up
3 Steady Rounds:
10 Strict Pull Ups
Run 200m

2. OLY 
Power Clean Singles @75%+
Drop and Reset
4 Rounds:
2:00 on
3:00 off

3. Met-Con 
AMRAP 8 Minutes
8 Hang Power Cleans 155/105lbs
8 Handstand Push-Ups

Lite Class

1000m Row Buy In 
50 Burpees
50 KBS
50 Goblet Squats
25 Burpees
25 KBS
25 Goblet Squats

800m run Cash Out

January 15, 2018

1. Warm-up
5 Steady Rounds:
5 Good Mornings w/Empty Bar
5 Light Goblet Pause Squats

2. Strength
Back Squat 5×5 @ 90% 5RM

3. Met-Con 
7 Rounds:
15/9 Calorie Bike
15 Sumo DLHP 75/55lbs

Lite Class

10 HSPU  
15 Deadlifts
25 Box Jumps
50 Pull-ups
100 WallBall

200 Double Unders

400m weighted run

January 12, 2018

1. Warm-up

4 Steady Rounds:
:30 Squat Hold
12 Overhead Walking Lunge Steps w/ Plate

2. Oly
Squat Snatch 4×5 @70-75%
Jog 800m for Rest between sets.

3. WOD
For Time:
50 Wallballs 30/20lbs
150 Double Unders
20 Bar Muscle Ups
150 Double Unders
50 Wallballs
 

Lite Class

3 Rounds of 

30 Squat cleans
30 Pull-ups
Run 800 meters

January 11, 2018

1. Warm-up
Floss Ankle
3 Steady Rounds:
20 Sit Ups
5 Strict Handstand Push-Ups

2. OLY 
Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
You can build throughout sets.

3. Met-Con 
7 Rounds:
5 Squat Cleans 185/135lbs
15/12 Calorie Row
 

Lite Class

Conditioning

1:00 ME Bike/1:00 Rest

1:00 ME Row/1:00 Rest

1:00 ME Ski/1:00 Rest

1:00 ME Double Unders/1:00 Rest

1:00 ME 5 yd Side Shuffles/1:00 Rest

January 10, 2018

1. Warm-up
Floss
Elbow/Bicep
4 Steady Rounds:
10 Dumbbell Push Press
15 Calorie Row

2. Strength
Push Jerk
5×4 @ 80%
 

3. Interval 
3 Rounds:
2:00 Max Wallballs 30/20lbs
:60 Rest
:90 Max Toes to Bar
:60 Rest
:60 Max Lateral Burpees Over Bar
:60 Rest
 

Lite Class

21-18-15-12-9-6-3

Box Jump
Sit-up
Push Press.

January 9, 2018

1. Warm-up
Floss Hips
3 Steady Rounds:
10 Good Mornings
Row 500m

2. OLY 
Power Snatch Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:00 off

3. Met-Con 
AMRAP 20 Minutes
Row 250m
15 Power Snatch 75/55lbs
15 Chest to Bar

Lite Class

5 rounds of
Row 500m
4 rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats

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