Friday, November 30, 2018

2018-12-01 WOD

Competitors

From CompTrain (2018-11-24), copied here for convenience:

Rope Climb Conditioning
Every 2 minutes for 5 rounds:
...40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb
Aiming to Complete as Quickly as Possible.

Directly Into...
3 Rounds:
...8 Tempo Ring Dips
...8 Tempo Ring Rows



Deadlift
...3x3 at 76%
...3x3 at 81%
...3x3 at 86%
Record heaviest load.



"Fair Share"
Teams of 3, 2 RFT:
...200 Meter Run (Each)
...100 Power Snatches (75/55#)
...200 Meter Run (Each)
...100 Box Jump Overs (24/20")
...200 Meter Run (Each)
...100 Thrusters (95/65#)
Record time.

Thursday, November 29, 2018

2018-11-30 WOD

Class

Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press +
2 Hang Power Cleans + 1 Push Jerk +
2 Hang Power Cleans + 1 Split Jerk
Record load.



Conditioning
For Time:
...30 Clean and Jerks (185/135#)
On the Minute: 7 Toes to Bar



Competitors

From CompTrain (2018-11-23), copied here for convenience:

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts



Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press +
2 Hang Power Cleans + 1 Push Jerk +
2 Hang Power Cleans + 1 Split Jerk
Record load.



Conditioning
For Time:
...30 Clean and Jerks (185/135#)
On the Minute: 7 Toes to Bar



21-18-15-12-9 Assault Bike Calories for time.
Rest 1 Minute Between Efforts
Record time.

Wednesday, November 28, 2018

2018-11-29 WOD

Class

Not "Knotty"
AMRAP 20:
...2 Rope Climbs
...400 Meter Run
...8 Single-arm DB Hang C&J, (50/35#)*
*Switch arms after 4 reps. Rx+1 at 70/50#.
Record rounds/reps.



Competitors

From CompTrain (2018-11-22), copied here for convenience:

Rest Day

Tuesday, November 27, 2018

2018-11-28 WOD

Class

Barbell Cycling
On the 0:00...
15-12-9 reps for time:
...Front Squats (95/65#)
...Lateral Barbell Burpees

On the 4:00...
12-9-6 reps for time:
...Front Squats (115/80#)
...Burpee Box Jumps (24/20")

On the 8:00...
9-6-3 reps for time:
...Front Squats (135/95#)
...Burpee Box Jump Overs (24/20")

Record total time for all 3 parts, individual times in comments.



Midline
Not for Time:
...20 Strict Toes to Bar
...40 GHD Sit-ups
...80 AbMat Sit-ups



Competitors

From CompTrain (2018-11-21), copied here for convenience:

Barbell Cycling
On the 0:00...
15-12-9 reps for time:
...Front Squats (95/65#)
...Lateral Barbell Burpees

On the 4:00...
12-9-6 reps for time:
...Front Squats (115/80#)
...Burpee Box Jumps (24/20")

On the 8:00...
9-6-3 reps for time:
...Front Squats (135/95#)
...Burpee Box Jump Overs (24/20")

Record total time for all 3 parts, individual times in comments.



Body Armor (aka Bodybuilding)
EMOM for 16 minutes (4 rounds of each):
...Minute 1: 50' Front Rack KB Walking Lunge (2x 53/35# KBs)
...Minute 2: 9 Deadlifts (275/185#) + 25' Handstand Walk
...Minute 3: 60 Double Unders
...Minute 4: Rest



Midline
Not for Time:
...20 Strict Toes to Bar
...40 GHD Sit-ups
...80 AbMat Sit-ups

Monday, November 26, 2018

2018-11-27 WOD

Class

Snatch Complex
...10×1 Power Snatch*
*5 Second Pull from Floor to Knee, Fluidly into Power Snatch, with a 3 Second Pause in Catch Position.
Record heaviest load.



"Full Count"
21-18-15-12-9 reps for time:
...Bike Calories (Same for Males & Females)
...16 Dumbbell Power Snatches (50/35#)
*After Each Round, 200 Meter Burden Run (50/35#)
Record time.



Competitors

From CompTrain (2018-11-20), copied here for convenience:

Snatch Complex
...10×1 Power Snatch*
*5 Second Pull from Floor to Knee, Fluidly into Power Snatch, with a 3 Second Pause in Catch Position.
Record heaviest load.



"Full Count"
21-18-15-12-9 reps for time:
...Bike Calories (Same for Males & Females)
...16 Dumbbell Power Snatches (50/35#)
*After Each Round, 200 Meter Burden Run (50/35#)
Record time.



Row Conditioning (Repeat)
3 Sets:
...30/21 Calorie Row
...Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
...30/21 Calorie Row
...Rest :30 Seconds Between

Record total time.

Sunday, November 25, 2018

2018-11-26 WOD


A new CompTrain benchmark tomorrow!

Class and Competitors

From CompTrain (2018-11-19), copied here for convenience:

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts. Record load.



"Bane"
For Time:
...40 Kipping Handstand Push-ups
...20 Ring Muscle-ups
...10 Rounds of Macho Man (185/135#)
Record time.

1 round of Macho Man:
...3 Power Cleans
...3 Front Squats
...3 Push Jerks

Friday, November 23, 2018

2018-11-24 WOD

Competitors

From CompTrain (2018-11-17), copied here for convenience:

Clean and Jerk Complex
5 Sets:
3 Hang Power Cleans + 1 Push Press +
3 Hang Power Cleans + 1 Push Jerk +
3 Hang Power Cleans + 1 Split Jerk
Build to a Moderate. Record load.



Overhead Complex
Build to a Heavy:
...6 Push Jerks + 4 Split Jerks
Record load.



"Boxed Out"
For Time:
...800-400-200 Meter Run
...21-15-9 Hang Power Snatches (95/65#)
...21-15-9 Burpee Box Jumps (24/20")
Record time.

Thursday, November 22, 2018

2018-11-23 WOD


It's time for another Holiday WOD! As usual, feel free to bring along any friends/family that want to burn off that second helping of pie we know you all had tonight! It's going down tomorrow (Friday), Nov 23rd at 8:30am!

Class


With a partner, 11 RFT:
...23 Wall Balls (20/14#)
...20 Burpees
...18 Calories Row/Bike
Time cap of 30 minutes. Record time.

Tuesday, November 20, 2018

2018-11-21 WOD

Class

Barbell Cycling
On the 0:00 - Clean Complex @ 45%
On the 4:00 - Clean Complex @ 50%
On the 8:00 - Clean Complex @ 55%
On the 12:00 - Clean Complex @ 60%

Clean Complex
3 Rounds Without Dropping Bar:
...1 High Hang Squat Clean
...1 Low Hang Squat Clean
...1 Squat Clean

Record load.



"Breaking Bad"
5 Rounds:
...200 Meter Run
...2-4-6-8-10 Double KB Thrusters (2x 53/35#)
Record time.



Competitors

From CompTrain (2018-11-14), copied here for convenience:

Barbell Cycling
On the 0:00 - Clean Complex @ 45%
On the 4:00 - Clean Complex @ 50%
On the 8:00 - Clean Complex @ 55%
On the 12:00 - Clean Complex @ 60%

Clean Complex
3 Rounds Without Dropping Bar:
...1 High Hang Squat Clean
...1 Low Hang Squat Clean
...1 Squat Clean

Record load.



"Breaking Bad"
5 Rounds:
...200 Meter Run
...2-4-6-8-10 Double KB Thrusters (2x 53/35#)
Record time.



Body Armor (aka Bodybuilding)
...3×8 Tempo Dumbbell Push Presses
...3×8 Tempo Dumbbell Bent Over Row
...3x Max Effort Ring L-Sit Hold

Monday, November 19, 2018

2018-11-20 WOD

Class

Snatch Complex
5 Sets:
...1 Snatch Pull
...1 High Hang Power Snatch
...1 Mid Hang Power Snatch
...1 Low Hang Power Snatch
Building to a moderate load.



"Rush Hour"
On the 4:00 x 5 Rounds:
...12/9 Calorie Bike
...9 Barbell Facing Burpees
...6 Power Snatches (135/95#)
Record slowest time.



Competitors

From CompTrain (2018-11-13), copied here for convenience:

Strict Gymnastics
4 Sets, Not For Time:
...40% Max Strict Handstand Push-ups
...6 Tempo Ring Rows
...Rest as Needed Between
Record total strict HSPU reps.



Snatch Complex
5 Sets:
...1 Snatch Pull
...1 High Hang Power Snatch
...1 Mid Hang Power Snatch
...1 Low Hang Power Snatch
Building to a moderate load.



"Rush Hour"
On the 4:00 x 5 Rounds:
...12/9 Calorie Bike
...9 Barbell Facing Burpees
...6 Power Snatches (135/95#)
Record slowest time.

Sunday, November 18, 2018

2018-11-19 WOD


Check out how close the finish was among the top Central East athletes when "Jackie" was one of the events in the 2013 Regionals!

Class

"Jackie"
For Time:
...1000 Meter Row
...50 Thrusters (45/35#)
...30 Pull-ups
Record time.



Conditioning
AMRAP 8:
...AbMat Sit-ups
On the Minute (Starting on the 0:00): 25 Double Unders



Competitors

From CompTrain (2018-11-12), copied here for convenience:

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts. Record load.



"Jackie"
For Time:
...1000 Meter Row
...50 Thrusters (45/35#)
...30 Pull-ups
Record time.



Conditioning
AMRAP 8:
...AbMat Sit-ups
On the Minute (Starting on the 0:00): 25 Double Unders

Friday, November 16, 2018

2018-11-17 WOD

Competitors

From CompTrain (2018-11-10), copied here for convenience:

Rope Climb Conditioning
5 RFT:
...5-4-3-2-1 Rope Climbs
...15/12 Calorie Bike
Record time.



Deadlift
9 Sets Total:
...3×3 at 72%
...3×3 at 77%
...3×3 at 82%
Record heaviest load.



"Viper"
For Time:
...60/42 Calorie Row
...50 Box Jump Overs (24/20#)
...40 Toes to Bar
...30 Power Snatches (115/80#)
Record time.

Thursday, November 15, 2018

2018-11-16 WOD

Class

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts). Record load.



Conditioning
Within an 18 minute clock:
5 Round Buy-In:
...200 Meter Run
...10 Overhead Squats (95/65#)

Then, AMRAP in time remaining:
...5 Chest to Bar Pull-ups
...7 Kipping Handstand Push-ups
...21 Air Squats
Record rounds/reps.



Competitors

From CompTrain (2018-11-09), copied here for convenience:

Clean & Jerk Complex
5 Sets:
...Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk
Build to a Moderate Set. Record heaviest load.



Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts). Record load.



Conditioning
Within an 18 minute clock:
5 Round Buy-In:
...200 Meter Run
...10 Overhead Squats (95/65#)

Then, AMRAP in time remaining:
...5 Chest to Bar Pull-ups
...7 Kipping Handstand Push-ups
...21 Air Squats
Record rounds/reps.

Wednesday, November 14, 2018

2018-11-15 WOD

Class

3 Rounds:
...1 minute D-ball/D-bag clean (100/70#)
...1 minute Rest
Record total reps.



5 RFT:
...500m Row
...15 Bench Press (135/95#)
Time cap of 20 minutes.




Competitors

From CompTrain (2018-11-08), copied here for convenience:

Rest Day

Tuesday, November 13, 2018

2018-11-14 WOD

Class and Competitors

From CompTrain (2018-11-07), copied here for convenience:

Barbell Cycling (Benchmark Testing)
In a 3 Minute Window:
...9 Power Snatches
...15 Power Cleans
...21 Push Jerks
Then, in time remaining: Max Overhead Squats (135/95#)
Record total OHS reps (do not include buy-in reps).



Conditioning
Teams of 2
5 Rounds For Time (25:00 Cap):
...2 x 100 Meter Sandbag Run (One Each, 70/50#-ish)
...2 x 200 Meter Run (One Each)
...40/30 Calorie Row (Split As Desired)
Record time.

Monday, November 12, 2018

2018-11-13 WOD


Class

Conditioning
For Time:
...200 Meter Run, 21 Deadlifts (225/155#)
...200 Meter Run, 18 Strict Handstand Push-ups
...200 Meter Run, 15 Deadlifts (225/155#)
...200 Meter Run, 12 Strict Handstand Push-ups
...200 Meter Run, 9 Deadlifts (225/155#)
...200 Meter Run, 6 Strict Handstand Push-ups
Record time.



Midline
...15 Minute Recovery Bike/Row/Ski
*15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00



Competitors

From CompTrain (2018-11-06), copied here for convenience:

Conditioning
For Time:
...200 Meter Run, 21 Deadlifts (225/155#)
...200 Meter Run, 18 Strict Handstand Push-ups
...200 Meter Run, 15 Deadlifts (225/155#)
...200 Meter Run, 12 Strict Handstand Push-ups
...200 Meter Run, 9 Deadlifts (225/155#)
...200 Meter Run, 6 Strict Handstand Push-ups
Record time.



Strict Gymnastics
12 Minute Clock:
...2 Strict Ring Muscle-Ups
...25' Handstand Walk
...16 Alternating Pistols
...25' Handstand Walk



Midline
...15 Minute Recovery Bike
*15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00

Sunday, November 11, 2018

2018-11-12 WOD

Class

Snatch Complex
5 Sets:
...1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set



"Triple Double"
AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...12 Power Snatches (75/55#)
...4 Burpee Box Jump Overs (24/20")

Rest 5 Minutes

AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...8 Power Snatches (95/65#)
...4 Burpee Box Jump Overs (24/20")

Rest 5 Minutes

AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...4 Power Snatches (115/80#)
...4 Burpee Box Jump Overs (24/20")

Record total reps (do not include buy-in).



Competitors

From CompTrain (2018-11-05), copied here for convenience:

Snatch Complex
5 Sets:
...1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set



Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 58% of 1RM Front Squat (For Both Lifts). Record load.



"Triple Double"
AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...12 Power Snatches (75/55#)
...4 Burpee Box Jump Overs (24/20")

Rest 5 Minutes

AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...8 Power Snatches (95/65#)
...4 Burpee Box Jump Overs (24/20")

Rest 5 Minutes

AMRAP 5:
...Buy-In: 100 Double Unders
Immediately Into...
...4 Power Snatches (115/80#)
...4 Burpee Box Jump Overs (24/20")

Record total reps (do not include buy-in).

Thursday, November 08, 2018

2018-11-09 WOD

Class

Clean & Jerk Complex
5 Sets:
...1 Squat Clean + 3 Front Squats + 1 Split Jerk
Record heaviest load.



Conditioning
3 Rounds:
...3 Minute Bike Calories
...2 Minute Row Calories
...1 Minute Lateral Burpees over Rower
...Rest 2 Minutes
Record total reps.



Competitors

From CompTrain (2018-11-02), copied here for convenience:

Clean & Jerk Complex
5 Sets:
...1 Squat Clean + 3 Front Squats + 1 Split Jerk
Record heaviest load.



Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts).



Conditioning
3 Rounds:
...3 Minute Bike Calories
...2 Minute Row Calories
...1 Minute Lateral Burpees over Rower
...Rest 2 Minutes
Record total reps.

Wednesday, November 07, 2018

2018-11-08 WOD

Class

Indoor Rope Sled Drag
...Find max load for 50' unbroken
Any pause in the sled is a no-rep. Record heaviest load.



AMRAP 12:
...12 Deadlift (95/65#)
...25' FR Walking Lunges (95/65#)
...12 S2OH (95/65#)
...25' FR Walking Lunges (95/65#)
RX+1: Wear a 20/14# weight vest. For scoring lunges, 5' = 1 rep. Record rounds/reps.



Competitors

From CompTrain (2018-11-01), copied here for convenience:

Rest Day

Tuesday, November 06, 2018

2018-11-07 WOD

"Cement Mixer" is the name of the WOD tomorrow... Anyone wanna take any guesses? Maybe this WOD will make you feel like your legs are covered in cement in the later rounds???

Class

Power Snatch Ladder
...On the 0:00 – 10 Power Snatches (115/80#)
...On the 2:00 – 8 Power Snatches (135/95#)
...On the 4:00 – 6 Power Snatches (165/115#)
...On the 6:00 – 4 Power Snatches (185/135#)
...On the 8:00 – 2 Power Snatches (205/145#)
Record heaviest load.



"Cement Mixer"
7 rounds, each one for time, starting every 3 minutes:
...400 Meter Run
...12 Toes to Bar
Record SLOWEST round.



Competitors

From CompTrain (2018-10-31), copied here for convenience:

Power Snatch Ladder
...On the 0:00 – 10 Power Snatches (115/80#)
...On the 2:00 – 8 Power Snatches (135/95#)
...On the 4:00 – 6 Power Snatches (165/115#)
...On the 6:00 – 4 Power Snatches (185/135#)
...On the 8:00 – 2 Power Snatches (205/145#)
Record heaviest load.



"Cement Mixer"
7 rounds, each one for time, starting every 3 minutes:
...400 Meter Run
...12 Toes to Bar
Record SLOWEST round.



Handstand Walk Practice
...10 Minutes Through Obstacles

Monday, November 05, 2018

2018-11-06 WOD

Class

Strict Gymnastics
AMRAP 5:
...3 Strict Chest-to-Bar Pull Ups
...5 Strict HSPU
Then, AMRAP 5:
...5 Strict Ring Dips
...7 Horizontal Ring Rows (feet on box)
Record total reps.



Conditioning
3 Rounds For Time:
...21-15-9 Hang Power Cleans (135/95#)
...21-15-9 Barbell Facing Burpees
...100-75-50 Double Unders
Record time.



Competitors

From CompTrain (2018-10-30), copied here for convenience:

Strict Gymnastics
AMRAP 5:
...3 Strict Chest-to-Bar Pull Ups
...5 Strict HSPU
Then, AMRAP 5:
...5 Strict Ring Dips
...7 Horizontal Ring Rows (feet on box)
Record total reps.



Conditioning
3 Rounds For Time:
...21-15-9 Hang Power Cleans (135/95#)
...21-15-9 Barbell Facing Burpees
...100-75-50 Double Unders
Record time.



Bike Conditioning
10 Sets, Not For Score:
...45 Seconds Easy
...15 Seconds Fast

Sunday, November 04, 2018

2018-11-05 WOD

Class

Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts). Record load.



"Blitz"
5 Rounds For Time:
...20/14 Calorie Row
...10 Power Clean and Jerks (115/80#)
Record time.



Competitors

From CompTrain (2018-10-29), copied here for convenience:

Snatch Complex
5 Sets:
...Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch
Record heaviest load.



Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts). Record load.



"Blitz"
5 Rounds For Time:
...20/14 Calorie Row
...10 Power Clean and Jerks (115/80#)
Record time.

Friday, November 02, 2018

2018-11-03 WOD

Competitors

From CompTrain (2018-10-27), copied here for convenience:

Conditioning
3 Rounds For Time:
...1,000 Meter Row
...10 Bar Muscle-ups
...21 Burpee Box Jump Overs (24/20")
Record time.



Midline
3 Rounds, Not For Time:
...7 Inchworms
...35 Weighted AbMat Sit-ups

Thursday, November 01, 2018

2018-11-02 WOD


Class

Deadlift
...Heavy Set of 6-4-2
Record heaviest load.



"Optimus Prime"
AMRAP 7:
...Wall Balls (20/14#)
EMOM 7 Deadlifts (225/155#). Record total wall ball reps.



Competitors

From CompTrain (2018-10-26), copied here for convenience:

Clean and Jerk Skill
EMOM for 5 minutes:
...Power Clean + Hang Squat Clean + Split Jerk (60+63+65-65-65%)
Then, EMOM for 5 minutes:
...2 Squat Cleans + 1 Split Jerk (70%)
Record heaviest load.



Deadlift
...Heavy Set of 6-4-2
Record heaviest load.



"Optimus Prime"
AMRAP 7:
...Wall Balls (20/14#)
EMOM 7 Deadlifts (225/155#). Record total wall ball reps.