“Delayed 2 Hours”

10 Rounds on the 2 Minute
10 Toes to Bar
7 Jerks

Weight: 155/105

10 Rounds on the 2 Minute
10 Knee Ups
7 Jerks

Weight: 115/75

10 Rounds on the 2 Minute
10 Toes to Bar
7 V-Ups

Weight: 85/55

WOD GUIDANCE & GOALS
These are sprints! For as long as possible, do the toes to bar unbroken or in two sets (less than :30.) Then complete the jerks (any style; split or push) unbroken for at least the first five sets. Reps 5-7 will be challenging but hold on! Complete each interval around :60 leaving ample time to recover. Record your intervals.

Post Intervals to Comments.

“Team Tire Flip”

With a team
Flip a Tire 800 Meters

WOD GUIDANCE & GOALS
The class will be divided into two teams. When it’s your turn, you will flip the tire 5 times (with or without assistance), do 5 burpees, and then immediately run/jog 400 meters back to the end of your line. You may pass your teammates and get to the tire before them. You want to keep the tire moving at all times! Target…HAVE FUN!

Post Time to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 6.5/10 effort for 10 reps, which you’ll hold across for three sets. Reps 7-10 should feel heavy, but with no fails. THEN, on the five minute you’ll row 600/500 meters (2:30 at most) and in the remaining time do as many weighted step ups (1 dumbbell) as possible. Record total step ups.

Post Weight + Total Reps to Comments. Compare Scores HERE.

“Playground Time”

3 Rounds
50 Wall Balls
50 Medball Sit Ups
300 Meter Medball Run

Weight: 20/14

3 Rounds
35 Wall Balls
35 Medball Sit Ups
300 Meter Medball Run

Weight: 14/10

3 Rounds
25 Wall Balls
25 Medball Sit Ups
200 Meter Medball Run

Weight: 10/6

WOD GUIDANCE & GOALS
The medball is now a part of your body! Start with a big set of wall balls (20-30) then chip away at the remaining reps in smaller sets (5-10) with short breaks. Use the medball to propel your torso forward for a fast sit up. The sit ups will be slower than normal but try to do them unbroken. Then run 300 meters (2:00) with your medball, carrying it anyway anyhow. Target 18-22 minutes.

Post Time to Comments.

“Better Be Good”

EMOM 15
1 – 15/12 Cal Bike
2 – 15 Russian KB Swings
3 – 15 Toes to bar

Weight: 70/53

EMOM 15
1 – 12/9 Cal Bike
2 – 15 Russian KB Swings
3 – 15 Toes to bar

Weight: 53/35

EMOM 15
1 – 9/6 Cal Bike
2 – 12 Russian KB Swings
3 – 12 Toes to bar

Weight: 35/26

WOD GUIDANCE & GOALS
Every minute, complete the designated work as fast as possible leaving time to rest. Finish the bike with :10 left within the minute. Challenge yourself to do the 15/12 calories as you’ll transition to kettlebell swings next which will only take :30-:45, and you’ll have plenty of time to catch your breath.  The final minute, break toes to bar into 6,5, and 4 reps or 10 and 5, to save your grip. Record any modifications.

Post Mods to Comments.

“Kaboom”

AMRAP 8
48 Double Unders
8 Jerks
Rest 1 Minute
AMRAP 8
8 Lateral Burpees
8 Jerks

Weight: 135/95

AMRAP 8
16 Attempts
8 Jerks
Rest 1 Minute
AMRAP 8
8 Lateral Burpees
8 Jerks

Weight: 115/75

AMRAP 8
70 Single Unders
8 Jerks
Rest 1 Minute
AMRAP 8
8 Burpees
8 Jerks

Weight: 75/55

WOD GUIDANCE & GOALS
Ya better work! Crank out double unders (or your modification) in sixty seconds or less. Aim for all eight jerks unbroken for at least the first two rounds, then you may have to break them into five and three reps. Target 4-5 rounds. Rest one minute before starting the second AMRAP, in which you’ll ditch the rope for burpees lateral over the bar and keep the jerks. For the second AMRAP, since it’s a push to a push, your triceps are going to be on fire! Break the jerks from the start into five and three reps, and target 6-7 rounds.

Post Rounds to Comments.

“Badger”

3 Rounds
30 Squat Cleans
30 Pull Ups
800 Meter Run

Weight: 95/65

3 Rounds
20 Squat Cleans
20 Pull Ups
800 Meter Run

Weight: 75/55

3 Rounds
15 Squat Cleans
15 Ring Rows
600 Meter Run

Weight: 55/35

WOD GUIDANCE & GOALS
Hero WOD! Choose a weight for the squat cleans that you can easily cycle for 10 reps before having to take a break, and do two more sets of 10 reps to complete the thirty reps. For the pull ups, start with a bigger set (10-15) then chip away in sets of 5-10 to complete the thirty reps. The first two 800’s run at your 5k pace (easy-moderate effort) since they’re in the middle of the workout. The last 800 push your pace since it’s the final movement. Target 25 minutes

Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007

Post Time to Comments. Compare Scores HERE.

Snatch Complex
10 Rounds on the 2 Minute
2 Hang Power Snatch

WOD GUIDANCE & GOALS
Complex Time! Coaches will help you break down the hang power snatch . You’ll then do two reps on the two minute, adding weight every other set. When it comes to technical lifts, mechanics/form ALWAYS trump adding more weight to your bar. Take the time to dial in your form rather than going heavier! 

Post Weight to Comments.

“Hotel”

5 Rounds on the :90
0-:90 300/250 Meter Row
:90-3:00 30 DB Lunges
3:00-4:30 60 Double Unders
4:30-6:00 30 Sit Ups

Weight; 50/35

5 Rounds on the :90
0-:90 300/250 Meter Row
:90-3:00 30 DB Lunges
3:00-4:30 20 Attempts
4:30-6:00 30 Sit Ups

Weight; 35/20

5 Rounds on the :90
0-:90 250/200 Meter Row
:90-3:00 20 DB Lunges
3:00-4:30 75 Single Unders
4:30-6:00 20 Sit Ups

Weight; 25/15

WOD GUIDANCE & GOALS
Your eyes are not deceiving you, this is gonna get gross! In the first :90 row the designated amount of meters. You have just enough time to transition off of the rower for the next interval. Use one db for the lunges (hold in the goblet position), alternating legs, and stepping forward or backwards. You’ll have plenty of rest before the double unders to collect yourself. The dubs will take :60 or less, again leaving you :30 of rest before the sit ups. Push your pace on the sit ups to again have rest before the row. Have fun!

Post Mods to Comments.