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TUESDAY, JULY 29, 2014

Archive for June, 2013

Workout of the Day: Friday 6-21-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: 3 x 200m run for times

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WOD 1: Kettlebell Press (2 bells)

40 reps, record weights used (no more than 3 at a time)

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WOD 2: Complete for fun:

  • 6 x partner band sprints – 40m outside
  • 30 Tire Flips – jump in/out of tire after each flip.




Workout of the Day: Thursday 6-20-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: 4:00 of partner med ball toss

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WOD 1: Weighted Lunges

5 tries at max steps (95/65 lbs.)

Scaling: A: 45/25 B: 75/45 C: 95/65 E: 135/95

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WOD 2: Three rounds for time:

  • Broad jump 50m
  • Backwards run 50m
  • 20 Ring Push Ups
  • 20 Pistol Squats

Scaling: pistol squats on the box as needed, sub ring push ups for regular push ups as needed




Workout of the Day: Wednesday 6-19-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: Max distance bear crawl in 3:00 (40’ down and backs).

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WOD 1: Back Squat – 30 reps for max total load in 20:00

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WOD 2: AMRAP 12:00

  • Kettlebell waiters walk 100m (35 up–53 down/18-26)
  • 10 Toes to bar (E: one handed)
  • 8 Burpees





Workout of the Day: Tuesday 6-18-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

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Group Warm Up: 3:00 max shuttle runs (40′)

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WOD 1:  Hang Snatch – 50 reps @ 95/65 (no more than 50% 1RM) for perfect form.

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WOD 2: Complete for time:

  • 75 Pull Ups
  • Rest  3:00
  • 75 Wall Ball Shots (20/15)

Scaling: A: 40’s B: 60’s C: Rx E: 100’s




Workout of the Day: Monday 6-17-2013

Warm up: Row 500m, mobility

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Group Warm Up: 3 x 200m run for time

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WOD 1: EMOM 8:00

  • 1 Clean + 1 Jerk (80-90%), record numbers.

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WOD 2: “Garry’s Birthday WOD” 

Complete for time, split up anyway:

  • 61 burpees
  • 61 situps
  • 61 chin-ups (bands ok)
  • 61 box jumps or box step-ups (24″/20″)
  • 61 kettleball swings (53/35)
  • 1 rope climb or rope hang or 1 minute plank
  • Run 600m

Scaling Groups: A: 31′s, 45′s, 61′s (Rx)




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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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