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Home WOD 4-23-21

April 22, 2021/in WOD /by Kare Williams

Warm Up

TABATA x 2 (8 min)

Jumping Jacks
Air Squats
Hollow Hold
Mission Impossibles

2 perfect stretches

Question of The Day

What’s the strangest thing you’ve ever eaten?


WOD

Base Builder

AMRAP 30-40 min

200 – 400 meter run / shuffle with weight
4 up and downs
6 Thrusters
8 Dips
10 Hollow Rocks
12 Bridge leg lifts

Daily WOD 4-23-21

April 22, 2021/in WOD /by Kare Williams

Warm Up

“Death By” Cal row or Gym Sprint
20 Arm Circles
20 Zombie kicks
10 Reverse Lunge with
5 Burpees

2 x
2 PU to DD to SM
1 Plank Wheel

Question of The Day

What’s the strangest thing you’ve ever eaten?

WOD

3 Rounds (25.5 min)

3 min

200 meter run or row
12 Dips
Commandos to time cap

-90 sec rest-

3 min

200 meter run or row
12 HRPU
Soft Stones to time cap

-90 sec rest-

Score is total number of Commandos plus total number of Soft Stones.
Commando = 1 R reverse Lunge, 1 L Reverse lunge, 1 Burpee

Rx 50 / 75
Rx + MU to dips, 75 / 100
M 25 or 30 (med Ball) / 50

Home WOD 4-22-21

April 21, 2021/in WOD /by Kare Williams

Warm Up

3 x

20 Jumping Jacks
2 Plank Wheels
10 Scorpions
10 Spiderman crawls
10 Zombie walks

Then:
Pancake stretch

Question of The Day

If you could be any animal for one day, what would it be?


WOD

AMRAP 3 min

10 Bent over rows (use anything weighted, 10 each arm, if you’re alternating sides with one weight)
5 Burpees

-3 min rest / CORE –

During the 3 min complete 90 sec of Enterprise, split it up as desired

AMRAP 3 min

10 Push Ups
5 Commando’s (1 Burpee, 1 R lunge and 1 left Lunge)

-3 min rest-ish-

During the 3 min complete 90 sec wall sit, split up as desired

AMRAP 3 min

10 Russian twist (with same weight for the bent over rows)
5 Zero count Burpees (instead of going chest to ground place hands on ground and hop back into plank position then back up, don’t let your hips sag, focus on engaged CORE)

Home WOD 4-21-21

April 21, 2021/in WOD /by Kare Williams

Warm Up

5 min run, 4 min row or 3 min Jump rope

2 x
3 push ups
1 plank wheel

then:
20 Scorpions
20 Arm circles
20 Elbow circles
20 wrist circles
20 sec bottom of squat hold

Question of The Day

Would you rather have a hook for a hand or peg for a leg?


WOD

7 Rounds

7 hand Release Push Ups
7 15′ suicides or 70 meter row, or 70 Singles jump rope (35 DU’s)
7 Shoulder taps
7 air squats
7 Thrusters (with any weighted object)
7 Jumping Jacks
7 Ice skaters (Side Skater Lunges)

Daily WOD 4-22-21

April 21, 2021/in WOD /by Kare Williams

Warm Up

3 Rounds

3 Commandos ( 1R Reverse Lunge, 1 L Reverse Lunge, 1 Burpee)
5 air squats
30 sec hollow hold
10 Mission Impossibles
10 Table Tops

20 sec Hip opener
20 sec Sampson Stretch

Question of The Day

If you could be any animal for one day, what would it be?

Assessment

2 min max air squats

CORE

50 Sit ups
50 Plank Leg Lifts
50 Sec Enterprise
50 KB Side Bend
50 Ball Crunches

X-WOD

If you missed the Deadlift cycle 

Deadlift Wk #3
3-5 sets of 8 reps @ 60%

If you did the DL cycle on Tuesday

5 Rounds of 30 sec Back Rack Walk out @ 110-115%

Superset Strength with

8 Ball Slams

Daily WOD 4-21-21

April 20, 2021/in WOD /by Kare Williams

Warm Up

Deck of Cards (5 min)

Hearts = Jumping Jacks
Diamond = Superstars
Clubs = Mountain climbers
Spade = Jump Rope

then
10 Ring Rows
Ring Shoulder Stretch
5 Pull ups
10 Hollow Hold to Superman (5 each direction)
10 Knee Taps
20 sec Sampson Stretch
Rig Calf Stretch

Question of The Day

Would you rather have a hook for a hand or peg for a leg?

WOD

For Time

100 KB Swings
100 DU’s
100 Pull ups
100 Lunges
100 Russian Twist

Break movements and reps up however you like.

Rx 35 / 53, 25# plate
Rx+ GO FASTER
M 80 reps, 26 / 35

Daily WOD 4-20-21

April 19, 2021/in WOD /by Kare Williams

Warm Up

3 Rounds

100 meter run or row
3 Burpees
6 Jumping Squats
9 HRPU
12 Skater Lunges

PVC SS
Bergener W/U
3 PU to DD to SM

Question of The Day

Would you rather have to wear swimming flippers to work, or a snorkel mask whenever you go out?

WOD

AMRAP 5 min

2 Hang Power Snatch
2 Lateral Burpees over the bar
4 Hang Power Snatch
4 Lateral Burpees over the bar
6 Hang Power Snatch
6 Lateral Burpees over the bar
Etc…..

Keep adding 2 reps to each movement until time cap

-90 sec rest-

AMRAP 5 min

Start 1 round past where you ended and work backward

Strength

Deadlift Wk # 3

3-5 reps of 8 reps @ 60%

Daily WOD 4-19-21

April 18, 2021/in Fitness /by Kare Williams

Warm Up
200 meter row
50 meter sprint
or
200 meter run
sprint from the gate into the building
or
1 min bike
20 sec sprint

5 PVC Thrusters
5 ring rows
5 Lat act

Repeat above Row, Run or bike

5 Empty bar Thrusters
5 Ring rows
5 Lat act

Repeat above Row, Run or bike

5 WOD weighted Thrusters
5 Pull ups

PVC SS
30 Sec Hollow Hold
10 Table Tops
20 sec Thread the needle
2 Perfect stretches

Question of The Day

Would you rather have a pet tiger or a pet monkey?

WOD

3 Rounds

500 row or 400 run or 2 min bike
20 Thrusters
15 Pull ups

Rx 35 / 45
Rx+ 55 / 75, C2B
M 15 / 35

CORE / Strength

AMRAP With remaining time in class

10 Bent over rows (with bar)
10 Scorpions
10 V-up to Hollow Hold

Bulldozer & Melee 4-18-21

April 17, 2021/in WOD /by Kare Williams

Warm Up

3 min row
20 stroke pyramid

5 PU
10 Shoulder Taps
20 Sec DD to SM each side

Bench Press W/U
5 empty bar
2 – 3 building sets of 3 reps
1 rep at WOD weight

Bulldozer

PUMP-N-ROW CHALLENGE

STRENGTH MEETS ENDURANCE. SEE HOW YOU STACK UP WITH THIS PUMP-N-ROW CHALLENGE.

CHALLENGE AND SCORING
2000m row for time followed by max bench press repetitions. Each successful bench press repetition completed deducts 10 seconds off your 2000m row time. Lowest calculated time wins.
Men: Bench press load
RX’D: 100% Bodyweight, rounded to the nearest 5lb increment
Scaled: 50% of bodyweight, rounded to the nearest 5lb increment
Female: Bench press load
RX’D: 75% of bodyweight, rounded to the nearest 5lb increment
Scaled: 50% of bodyweight, rounded to the nearest 5lb increment
The competition will award prizes for the following benchmarks:

  1. Fastest 500m row split time (Tie Breaker)
  2. Fastest 2000m row time
  3. Overall Winner: Calculated 2k row time minus time earned from successful bench press reps

 

Melee

3 Sand Bag Squat Cleans
20 DU’s
6 SBSC
20 DU’s
9 SBSC
20 DU’s
12 SBSC
20 DU’s
12 Stone Toss Over Shoulder
20 DU’s
9 STOS
20 DU’s
6 STOS
20 DU’s
3 STOS

Rx 50, 75

Fire Factory 4-17-21

April 16, 2021/in WOD /by Kare Williams

3 Rounds (3 Person Teams)

Station #1
100′ LDH drag and flake

  • One person drags the LDH 100′ then turns and flakes it in. Then, transition to Spartans and swap out

Spartans (jump through if no airpack on or step through if wearing an airpack)

  • Other two people occupying themselves alternating Spartans until relieved by LDH person

(Rotate all 3 members through the LDH)

Station #2
Sandbag Squat Cleans 10 reps
KB Shoulder Press 10 reps
Plank Hold

  • Each member assumes an activity and rotates through all three
  • KB Shoulder Press reps and Sandbag Squat Clean reps must be in sync
  • one person hold plank whilst the other two perform 10 reps

Station #3

  • Backwards sled drag 50ft (Weight TBA but it will be heavy)
  • fitness members participating in fire factory workout
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  • Daily WOD 4-22-21

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