HardVolume

WOD
Archive

week 4 of 6: strength & conditioning pt. 3

Mon 01/25/21

5 x 5 Strict Press
-superset with-
5 x 6 Bent Row

AMRAP in 8 minutes of:
5R/5L, alt. KB Plank Drag-Through + Push Up 53#/35#
15 Toes-to-Post

 

Tues 01/26/21

5 x 2 Back Squat

AMRAP in 10 minutes of:
10 Medball Thrusters 20#/14#
10 R shldr./10 L shldr., alt. Medball Lunge
10 Medball Situps w/ OH Press

6:30pm Women’s Workout Class with Coach Paula

Wed 01/27/21

AMRAP in 20 minutes of:
30 Double Unders
3R/3L Turkish Get-Ups 53#/35#
turf-length 2KB front-racked Carry
12 Box Jumps 24″/20″
15 KB Swings (Russian)
turf-length 2KB front-racked Carry

Thurs 01/28/21

5 x 2 Hang Power Snatch

AMRAP in 10 minutes of:
4 Medball Toe-Tap 8’s
10R/10L, alt. Floor Wipers 95#/65#
15 Squats

6:30pm Olympic Lifting

Fri 01/29/21

5 x 5 Deadlift

AMRAP in 8 minutes of:
8 Toes-to-Bar
15 Wallballs 20#/14#
30 Double Unders

Sat 01/30/21 / Sun 01/31/21

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

week 3 of 6: strength & conditioning pt. 3

Mon 01/18/21

5 x 2 Power Clean

“Little Evil”
AMRAP in 8 minutes of:
6 2KB front-rack Box Step Ups 35#/26#
10 2KB Push Press
12 Burpees

 

Tues 01/19/21

“Workload”
AMRAP in 20 minutes of:
400m run (500m row)
parking lot lap 2KB Farmer Carry 53#/35#
5 Back Squats 185#/125# (from rack)

6:30pm Women’s Workout Class with Coach Paula

Wed 01/20/21

5 x 2 Strict Press
-superset with-
5 x 6 Decline KB Floor Press

AMRAP in 10 minutes of:
8 Toes-to-Bar
10 Chest-to-Medball Burpees
12 (6R/6L alt.) Medball Side-Slams
20 Sit Ups

Thurs 01/21/21

two rounds of the following sequence for max total reps:
AMRAP in 3 minutes of:
10 Plate Ground-to-OH 45#/25#
20 (10R/10L, alt. ) in-place Plate OH Lunges
<1 minute rest>
AMRAP in 3 minutes of:
8 Box Jump-Overs 24″/20″
15 Push Press 45#/35#
<1 minute rest>
AMRAP in 3 minutes of:
15 Wallballs 20#/14#
30 Double Unders
<1 minute rest>

6:30pm Olympic Lifting

Fri 01/22/21

5 x 2 Deadlift

AMRAP in 8 minutes of:
10 Hanging Crunches
10 Push Ups (on KB handles)
15 KB Swings (American) 53#/35#

Sat 01/23/21 / Sun 01/24/21

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

wek 2 of 6: strength & conditioning pt. 3

Mon 01/11/21

5 x 5 Back Squat

AMRAP in 10 minutes of:
4 Medball Toe Tap 8’s
15 Wallballs 20#/14#
10R/10L, alt. Floor Wipers 95#/65#

Tues 01/12/21

5 x 2 Hang Power Snatch

AMRAP in 10 minutes of:
5R/5L, alt.  KB Plank Drag-Through 53#/35#
3R/3L KB Floor Press + Roll
15 KB Swings (American)
30 Double Unders

6:30pm Women’s Workout Class with Coach Paula

Wed 01/13/21

5 x 5 Deadlift

AMRAP in 8 minutes of:
6 Medball Box Step Ups (MB on R shldr)
6 Medball Box Step Ups (MB on L shldr)
12 (6R/6L alt.) Medball Side-Slams
12 Toes-to Post

Thurs 01/14/21

5 x 2 Strict Press
-superset with-
5 x 8R/L KB Bench Row

AMRAP in 8 minutes of:
8 2KB Swing-Clean to Press 35#/26#
8 KB Thrusters
20 Sit Ups

6:30pm Olympic Lifting

Fri 01/15/21

AMRAP in 20 minutes of:
parking lot lap 2KB Farmer Carry 53#/35#
200m run/250m row
parking lot length single-arm L KB front-rack Carry
parking lot length single-arm R KB front-rack Carry
10 KB Sumo Deadlift High Pull
10 KB Swings (Russian)
200m run/250m row

 

 

Sat 01/16/21 / Sun 01/17/21

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

week 1 of 6: strength & conditoning pt. 3

Mon 01/04/21

5 x 5 Strict Press
-superset with-
5 x 8 R,L KB Bench Row

AMRAP in 8 minutes of:
4 Medball Toe-Tap 8’s
10 Plate Ground-to-OH 45#/25#
12 Toes-to-Post

Tues 01/05/21

5 x 2 Power Clean

AMRAP in 8 minutes of:
8 Burpee Box Jump-Overs 24″/20″
8 Pull Ups
15 KB Swings (American) 53#/35#

6:30pm Women’s Workout Class with Coach Paula

Wed 01/06/21

AMRAP in 20 minutes of:
10 KB Deadlifts 53#/35#
10 Push Ups (on KB handles)
turf-length 2KB OH Carry
10 Box Jumps 24″/20″
10 (5R/5L alt.) KB Plank Drag-Through
turf-length 2KB OH Carry

Thurs 01/07/21

5 x 2 Overhead Squat

AMRAP in 10 minutes of:
10 Hanging Crunches
15 Wallballs 20#/14#
30 Double Unders

6:30pm Olympic Lifting

Fri 01/08/21

5 x 2 Deadlift

4 rounds of:
1 minute max rep Burpees
(1 minute rest)
1 minute max rep Medball Situps w/ OH Press 20#/14#
(1 minute rest)
total reps for score

Sat 01/09/21 / Sun 01/10/21

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

week 6 of 6: strength & conditioning pt.2

Mon 12/28/20

5 x 2 Back Squat

AMRAP in 10 minutes of:
15 Wallballs 20#/14#
12 Hanging Crunches
10 Push Ups (on KB handles)

Tues 12/29/20

5 x 2 Strict Press
-superset with-
5 x 5 Bent Row

AMRAP in 8 minutes of:
10 KB Sumo Deadlift High Pull 53#/35#
15 KB Swings (American)
40 Double Unders

6:30pm Women’s Workout Class with Coach Paula

Wed 12/30/20

5 x 5 Deadlift

AMRAP in 8 minutes of:
8 Medball OH Box Step Ups 20#/14#
10 Medball Candlesticks
12 (6R/6L) Medball Side-Slams

Thurs 12/31/20

**Please Note our shortened schedule for Thursday Dec. 31st:
5:30am CrossFit Class
6:30am CrossFit Class
11:00am-12:00pm Open Gym
12:00pm CrossFit Class
1:00pm Gym Closed**

“2020”
2 rounds for time of:
20 Toes to Bar
20 Push Press 95#/65#
20 Burpee Box Jump-Overs 24″/20″
20 Front Squat 95#/65#

Fri 01/01/21

Happy New Year!
**Please note our shortened schedule for New Year’s Day:
9:00am CrossFit Class
10:00am – 12:00pm Open Gym
12:00pm CrossFit Class
1:00pm Gym closed**

“Hidalgo”
For total time:
2 mile run
rest 2 minutes
20 Squat Cleans, 135#/95#
20 Box Jumps, 24″/20″
20 Plate Overhead Walking Lunges, 45#/25#
20 Box Jumps, 24″/20″
20 Squat Cleans, 135#/95#
rest 2 minutes
2 mile run
(Scaled versions will be available!)

Sat 01/02/21 / Sun 01/03/21

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

week 5 of 6: strength & conditioning pt. 2

Mon 12/21/20

5 x 5 Front Squat

3 times through the following sequence:
AMRAP in 2 minutes of:
8 Burpees
10R/10L Medball Toe Taps (R+L=1)
<1 minute rest>
AMRAP in 2 minutes of:
15 Wallballs 20#/14#
30 Double Unders
<1 minute rest>
total all reps for score

Tues 12/22/20

AMRAP in 20 minutes of:
400m run (500m row)
parking lot lap 2KB Farmer Carry 53#/35#
200m run (250m row)
parking lot length single-arm (R) KB front rack Carry
parking lot length single-arm (L) KB front rack Carry

6:30pm Women’s Workout Class with Coach Paula

Wed 12/23/20

5 x 5 Push Press
-superset with-
5 x 5 Bent Row

AMRAP in 10 minutes of:
10R/10L alt. Floor Wipers 95#/65#
5R/5L alt. KB Plank Drag-Through + Push Up
15 KB Swings (Russian) 53#/35#

Thurs 12/24/20

**Please Note our shortened schedule for Thursday Dec. 24th:
5:30am CrossFit Class
6:30am CrossFit Class
11:00am-12:00pm Open Gym
12:00pm CrossFit Class
1:00pm Gym Closed**

5 x 2 Deadlift

AMRAP in 8 minutes of:
8 Toes-to-Bar
15 Box Step-Ups 24″/20″
30 Double Unders

Fri 12/25/20

**Gym Closed**
Happy Holidays!

Sat 12/26/20 / Sun 12/27/20

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

week 4 of 6: strength & conditoning pt. 2

Mon 12/14/20

5 x 2 Overhead Squat

AMRAP in 8 minutes of:
6 Medball Box Step Ups (MB on R shldr)
6 Medball Box Step Ups (MB on L shldr)
12 (6R/6L alt.) Medball Side-Slams
12 Toes-to Post

Tues 12/15/20

5 x 2 Strict Press
-superset with-
5 x 5 Bent Row

4 rounds for time of:
20 Thrusters 45#/35#
15 Push Ups (on KB handles)
200m run/250m row

6:30pm Women’s Workout Class with Coach Paula

Wed 12/16/20

AMRAP in 20 minutes of:
12 Burpees
15 KB Swings (Russian) 53#/35#
turf-length 2KB front-racked Carry
12 Box Jumps 24″/20″
30 Double Unders
turf-length 2KB front-racked Carry

Thurs 12/17/20

5 x 5 Deadlift

AMRAP in 8 minutes of:
12 Plate Ground-to-OH 45#/25#
6R/6L, alt. plate Lunge w/torso rotation
20 Situps

6:30pm Olympic Lifting

Fri 12/18/20

5 x 5 R/L KB Floor Press & Roll
-superset with-
5 x 5 KB Arnold Press

“Young Dragon”
for time:
(ascending/descending ladders)
10-9-8…2-1 reps Hang Power Clean 135#/95#
1-2-3…9-10 reps Pull Ups
(round one=10 HPC/1 PU; round two=9 HPC/2 PU, etc.)

 

Sat 12/19/20 / Sun 12/20/20

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

week 3 of 6: strength & conditioning pt. 2

Mon 12/07/20

5 x 5 Back Squat

AMRAP in 10 minutes of:
10R/10L, alt. Floor Wipers 95#/65#
15 KB Swings (Russian) 53#/35#
30 Double Unders

Tues 12/08/20

5 x 2 behind-neck snatch-grip Push Press (5 sec. pause at top)
-superset with-
5 x 5 Bent Row

7 rounds for time of:
8 Thrusters 75#/55#
7 Pull Ups
6 Box Jumps 24″/20″

6:30pm Women’s Workout Class with Coach Paula

Wed 12/09/20

AMRAP in 20 minutes of:
15 KB Swings (American) 53#/35#
parking lot length 2KB Farmer Carry
5 2KB Swing Clean & OH Press
parking lot length 2KB Front Rack Carry
200m run/250m row

Thurs 12/10/20

5 x 2 Deadlift

AMRAP in 8 minutes of:
10R/10L, alt. Medball Russian Twists 20#/14#
10 Medball Slam Burpees
5 R-shldr/5 L-shldr in-place Medball Lunges

6:30pm Olympic Lifting

Fri 12/11/20

5 x 5 Strict Press
-superset with-
5x max reps Push Ups (on KB handles)

AMRAP in 12 minutes of:
15 WallBalls 20#/14#
30 Double Unders
400m run/500m row

Sat 12/12/20 / Sun 12/13/20

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

week 2 of 6: strength & conditioning pt. 2

Mon 11/30/20

5 x 3 behind-neck snatch-grip Push Press
-superset with-
5 x 5 2KB Arnold Press

AMRAP in 10 minutes of:
8 Medball OH Box Step Ups
12 Hollow Rocks
40 Double Unders

Tues 12/01/20

5 x 2 Front Squat

AMRAP in 8 minutes of:
10 KB Burpee Deadlift 53#/35#
5R/5L alt. KB Plank Drag-Through
15 KB Swings (Russian)

6:30pm Women’s Workout Class with Coach Paula

Wed 12/02/20

“Hypoxia”
for total time (20-minute time cap):
3 rounds of:
10 Toes-to-Bar
15 Push Ups
20 Push Press 65#/45#
then immediately into…
3 rounds of:
10 Burpees
15 Box Jumps 24″/20″
20 Wallballs 20#/14#

Thurs 12/03/20

5 x 5 Deadlift

4 rounds for time of:
200m run (250m row)
10 Medball Candlesticks 20#/14#
15 Hanging Crunches

6:30pm Olympic Lifting

Fri 12/04/20

5 x 2 Strict Press
-superset with-
5 x 5 Bent Row

AMRAP in 8 minutes of:
8 Power Cleans 95#/65#
8 Front Squats 95#/65#
40 Double Unders

 

Sat 12/05/20 / Sun 12/06/20

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting

week 1 of 6: strength & conditioning pt. 2

Mon 11/23/20

5 x 5R/5L single-arm KB Floor Press + Roll
-superset with-
5x max reps Strict Pull Ups/Pull Up progressions

“Little Evil”
AMRAP in 8 minutes of:
6 2KB front-rack Box Step Ups 35#/26#
10 2KB Push Press
12 Burpees

Tues 11/24/20

“Workload”
AMRAP in 20 minutes of:
400m run (500m row)
parking lot lap 2KB Farmer Carry 53#/35#
5 Back Squats 185#/125# (from rack)

6:30pm Women’s Workout Class with Coach Jen

Wed 11/25/20

5 x 5 Strict Press
-superset with-
5 x 5 Bent Row

AMRAP in 8 minutes of:
30 (15R/15L alt.) Medball Toe Taps
15 Wallballs 20#/14#
10R/10L, alt. Floor Wipers 95#/65#

Thurs 11/26/20

**Please Note: On Thanksgiving 11/26 we will have one workout class at 9:00am; the gym will close for the rest of the day at 10:30am**
Have a happy and safe Thanksgiving!
“The Eliminator”
as many reps as possible in 15 minutes total:
5 minutes max rep Box Step Ups 24″/20″
4 minutes max rep Double Unders
3 minutes max rep Sit Ups
2 minutes max rep Mountain Climbers (L+R=1)
1 minute max rep hand-release Push Ups
total ALL reps for score

Fri 11/27/20

5 x 2 Deadlift

for time:
200m run (250m row)
20 Thrusters 45#/35#
200m run (250m row)
20 Toes-to-Bar
200m run (250m row)
20 Thrusters

Sat 11/28/20 / Sun 11/29/20

Saturday:
10:30am Hero WOD

Sunday:
9:00am  Olympic Lifting