HardVolume

WOD
Archive

week 1 of 6: the buildout

Mon 01/20/20

5 x 2 Back Squat
-superset with-
5x max reps Ring Rows (as strict as possible)

for time:
turf-lap sled push 150#/90#
3 rounds of “Cindy”
2 rounds of 400m run (500m row); 20 KB Swings 53#/35#; 10 Box Jumps
1 round of 50 Double Unders; 50 Sit Ups

Tues 01/21/20

5 x 5 Push Press
(mod. pace 250m row between sets)

3 rounds of:
AMRAP in 2 minutes:
8 KB Deadlifts 53#/35#
8 Burpees
<20 sec. transition>
AMRAP in 2 minutes:
max calorie row

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

Wed 01/22/20

Four 4-minute rounds of:
odd: AMRAP in 4 minutes:
10 Medball Slams 20#/14#
10 KB Sumo Deadlift High Pull 53#/35#
20 Walking Lunges
even: 1000m row
(1 min recovery between rounds)

Thurs 01/23/20

5-3-3-1-1-1 Thrusters
(heaviest possible)

AMRAP in 10 minutes of:
10 lateral Box Jump-Overs 24″/20″ (scale height as needed)
10 Push Ups (on KB handles)
40 Double Unders

6:30pm Mapogos Barbell Olympic Lifting

Fri 01/24/20

5 x 5 Deadlift

AMRAP in 12 minutes of:
250m row/200m run
parking lot length 2KB Farmer Carry 53#/35#
parking lot length 2KB front-rack Carry

Sat 01/25/20 / Sun 01/26/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 6 of 6: strength & conditioning Pt. 5

Mon 01/13/20

5 x 5  Bench Press

AMRAP in 12 minutes of:
8 Burpee Box Jump-Overs 24″/20″
12 Plate Ground-to-OH 45#/25#
20 Walking Lunges

Tues 01/14/20

5 x 2 Front Squat

“Helen”
3 rounds for time of:
400m run
21 KB Swings 53#/35#
12 Pull Ups
(beat your time from 11/19/19)

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

Wed 01/15/20

for time:
3 parking lot laps 2KB Farmer Carry 53#/35#
2 turf-laps Sled Push 150#/90#
1 parking lot lap 2KB front-racked Carry
2K row

Thurs 01/16/20

5 x 5 Strict Press

AMRAP in 10 minutes of:
250m row/200m run
20 Wallballs 20#/14#

6:30pm Mapogos Barbell Olympic Lifting

Fri 01/17/20

5 x 2 Deadlift

4 rounds for time of:
10 Toes-to-Bar
40 Double Unders
15 Box Step-Ups 24″/20″

Sat 01/18/20 / Sun 01/19/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 5 of 6: Strength & Conditioning pt. 5

Mon 01/06/20

5 x 2 Bench Press

4 two-minute rounds of:
20 Wallballs 20#/14#
max calorie row
(two-minute recovery between rounds; total calories rowed for score)

Tues 01/07/20

5 x 5 Front Squat

AMRAP in 12 minutes of:
200m run
15 KB Swings (American) 53#/35#
12 Box Jump-Overs 24″/20″

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

Wed 01/08/20

25 Minute Grind
AMRAP in 25 min. of:
turf-lap Sled Push 140#/80#
30 Double Unders
15 Box Step-Ups 24″/20″
250m row

Thurs 01/09/20

5 x 2 Strict Press

7 rounds for time of:
7 Thrusters 95#/65#
7 bar-over Burpees
7 Pull Ups

6:30pm Mapogos Barbell Olympic Lifting

Fri 01/10/20

5 x 5 Deadlift

AMRAP in 10 minutes of:
10 Medball Candlesticks 20#/14#
20 (10R/10L) Medball OH Walking Lunges w/ torso rotation
10 Medball Slams

Sat 01/11/20 / Sun 01/12/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 4 of 6: strength & conditioning pt. 5

Mon 12/30/19

5 x 2 Front Squat

“Jackie”
for time:
1000m row
50 Thrusters 45#/35#
30 Pull Ups
(beat your time from 10/22/19)

Tues 12/31/19

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

5 x 5 Bench Press

Death By…
KB Swings 53#/35#
Burpees
(with a continuously running clock, do one KB Swing and one Burpee the first minute, two of each the 2nd minute, 3 of each the 3rd, etc. until the interval can no longer be kept)

Wed 01/01/20

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 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

Thurs 01/02/20

5 x 5 Strict Press

EMOM for 8 minutes of:
odd: 15 Wallballs 20#/14#
even: 30 Double Unders
(chuckle = 20 WB & 40 DU)

6:30pm Mapogos Barbell Olympic Lifting

Fri 01/03/20

5 x 2 Deadlift

AMRAP in 15 minutes of:
turf-lap Sled Push 120#/70#
200m run (250m row)
turf-lap 2KB front-racked Carry 53#/35#
15 Box Step-Ups 24″/20″

Sat 01/04/20 / Sun 01/05/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 3 of 6: strength & conditioning, pt.5

Mon 12/23/19

5 x 5 Front Squat

3 rounds for time of:
250m row
20 KB Swings 53#/35#
10 Pull Ups
5 Push Press 135#/95#

 

Tues 12/24/19

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

AMRAP in 25 minutes of:
250m row
10 KB Burpee Deadlifts 53#/35#
turf-lap 2KB front rack Carry
40 Double Unders

Wed 12/25/19

**Gym Closed**
Happy Holidays!

Thurs 12/26/19

5 x 5 Deadlift

AMRAP in 12 minutes of:
10 Plate Ground-to-Overhead 45#/25#
10 Box Jump-Overs 24″/20″
10 Toes-to-Bar

6:30pm Mapogos Barbell Olympic Lifting

Fri 12/27/19

5 x 2 Bench Press

4 two-minute rounds of:
turf-lap Sled Push 120#/70#
max calorie row
(two-minute recovery between rounds; total calories rowed for score)

Sat 12/28/19 / Sun 12/29/19

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 2 of 6: strength & conditioning pt. 5

Mon 12/16/19

5 x 5 Bench Press

AMRAP in 10 minutes of:
15 KB Swings 53#/35#
turf length 2KB front-rack Carry
15 Burpees
turf length 2KB front-rack Carry

Tues 12/17/19

25 Minute Grind
AMRAP in 25 minutes of:
turf-lap Sled Push 120#/70#
200m run
20 Plate OH Walking Lunges 45#/25#
250m row
40 Double Unders

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

Wed 12/18/19

5 x 2 Deadlift

AMRAP in 8 minutes of:
6 Medball Box Step-Ups, medball on R shoulder
6 Medball Box Step-Ups, medball on L shoulder
12 Medball Slams
6 Toes-to-bBar

Thurs 12/19/19

AMRAP in 12 minutes of
15 Shoulder-to-OH 95#/65#
20 Wallballs
25 calorie row

6:30pm Mapogos Barbell Olympic Lifting

Fri 12/20/19

5 x 2 Front Squat

for time:
(descending/ascending ladder)
10-9-8…1 / 1-2-3…10
rep rounds of:
Power Clean 135#/95#
Pull Ups
(beat your time from 11/1)

Sat 12/21/19 / Sun 12/22/19

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 1 of 6: strength & conditioning pt. 5

Mon 12/09/19

5 x 5 Deadlift

AMRAP in 10 minutes of:
10 Medball Candlesticks 20#/14#
10 Medball Box Step-Overs 24″/20″
10 Medball Walking Lunges (MB on R shoulder)
10 Medball Walking Lunges (MB on L  shoulder)

Tues 12/10/19

“Row Cindy Row”
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
20 calorie row

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

Wed 12/11/19

5 x 2 Power Clean

AMRAP in 12 minutes of:
10 Burpees
12 Box Jump-Overs 24″/20″
15 KB Swings (American) 53#/35#

Thurs 12/12/19

25 Minute Grind:
250m row
turf-length 2KB OH Carry 53#/35#
turf-lap Sled Push 120#/70#
turf-length 2KB OH Carry
30 Double Unders

6:30pm Mapogos Barbell Olympic Lifting

Fri 12/13/19

5 x 5 Front Squat

3 rounds for time of:
10 Ground-to-Overhead 135#/95#
400m run

Sat 12/14/19 / Sun 12/15/19

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

Week 6: Strength & Conditioning Pt. 4 - One-Rep Maxes!

Mon 12/02/19

5-3-3-1-1-1 Back Squat
(take approx. 15-20 minutes to work up to a 1-rep max Back Squat)

4 rounds for time of:
250m row
15 Burpees
400m run

Tues 12/03/19

5-3-3-1-1-1 Strict Press
(take approx. 15-20 minutes to work up to a 1-rep max Strict Press)

for time:
(descending/ascending ladder)
10-9-8…1 / 1-2-3…10
rep rounds of:
Power Snatch 95#/65#
Toes to Bar

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

Wed 12/04/19

AMRAP in 20 minutes of:
250m row
10 KB Deadlifts 53#/35#
turf-lap 2KB front-racked Carry
15 KB Swings

Thurs 12/05/19

5-3-3-1-1-1 Bench Press
(take approx. 15-20 minutes to work up to a 1-rep max Bench Press)

AMRAP n 10 minutes of:
20 Wallballs 20#/14#
40 Double Unders

6:30pm Mapogos Barbell Olympic Lifting

Fri 12/06/19

“Nancy”
5 rounds for time of:
400m run
15 Overhead Squats 95#/65#

Sat 12/07/19 / Sun 12/08/19

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 5 of 6: Strength & Conditioning pt. 4

Mon 11/25/19

5 x 5 Back Squat

AMRAP in 10 minutes of:
10 Medball OH Box Step-Ups 24″/20″
10 Medball Slam Burpees
30 Double Unders

Tues 11/26/19

5 x 5 Bench Press

“The Mad Atchu”
for time:
1000m row
30 Thrusters 95#/65#
30 Pull Ups
1000m row
(beat your time from 10/4/19)

6:30pm Women’s Workout Class

Wed 11/27/19

5 x 2 Hang Power Snatch

5 rounds for time of:
200m run
10 Overhead Squats 95#/65#

Thurs 11/28/19

**Gym Closed**
Happy Thanksgiving!

Fri 11/29/19

5 x 5 Strict Press

AMRAP in 12 minutes of:
250m row
15 Box Jumps 24″/20″
turf-lap Sled Push 150#/90#

Sat 11/30/19 / Sun 12/01/19

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 4 of 6: Strength & Conditioning pt. 4

Mon 11/18/19

5 x 2 Bench Press

AMRAP in 12 minutes of:
250m row
10 Box Jump-Overs 24″/20″
15 Thrusters 45#/35#

Tues 11/19/19

5 x 2 Back Squat

“Helen”
3 rounds for time of:
400m run
21 KB Swings 53#/35#
12 Pull Ups
(beat your time from 10/7/19)

6:30pm Women’s Workout Class

Wed 11/20/19

5 x 3 Strict Press

AMRAP in 10 minutes of:
10 Burpees
15 Plate Ground-to-Overhead 45#/25#
30 Double Unders

Thurs 11/21/19

AMRAP in 20 minutes of:
250m row
5 Medball Box Step Ups, R shoulder
5 Medball Box Step Ups, L shoulder
parking lot lap Medball Shoulder Carry Run
turf lap Sled Push 150#/90#

6:30pm Mapogos Barbell Olympic Lifting

Fri 11/22/19

5 x 2 Power Snatch

3 rounds for time of:
400m run
15 Overhead Squats 95#/65#

Sat 11/23/19 / Sun 11/24/19

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting