21 May 13- “Fight Gone Bad”

Warm up:

Row 200M, 10 Squat Jumps, 10 Sumo Deadlift High Pulls, 10 Wall Balls, 10 Push Press


WOD Movements


(35 Min, shotgun start) 

Fight Gone Bad  *Compare scores to WOD: 20130227*

Three Rounds of:
1 min of Wall-ball (20#/14#)–Count Reps
1 min of Sumo Deadlift High-Pull (75#/55#)–Count Reps
1 min of Box Jump (20″/18″)–Count Reps
1 min of Push-Press (75#/55#)–Count Reps
1 min of Row–Count Calories
1 min of Rest

There will be 1 minute time segments allotted for each movement.  A bell will sound after each minute; cuing the athlete to immediately move to the next exercise. The clock will not stop running. Time taken to transition to the next exercise will delay reps from occurring. Once all 5 movements have been accomplished, there will be a 1 minute rest period. Once the rest period has expired, the athlete will move to the next round. The total time for this WOD is 17 minutes (15 minutes of work, 2 minutes of rest).

The athlete will have each round scored and a total score will be marked at the completion of the WOD. The goal is to accumulate the highest amount of points possible.


Banded: Hip Opener on Wall & Shoulders, Rolling Leg & Back

20 May 13- 7 Rounds of Heaven

Warm up: 

PVC Pass Throughs, Slow Burpees, Squat Jumps,


Bar Mash Achilles/Calves, Roll Posterior Chain


OHS, Burpee Box Jumps


“7 Rounds of Heaven”

7 Rounds For Time:

7 OHS (96/65)

7 Burpee Box Jumps (20″ or less)


Tabata Battle Ropes

17 May 13- Swingin’ Friday! (Don’t Forget Your Socks)

Warm up:

Dynamic Movements

New Skill: Hanging Tuck-up & L Hang

Review: Knees to Elbows, Toes to Bar


5 x 5   Back Squats (Rest 1-2 minutes between rounds)

*Weights will vary per individual, but should feel moderately heavy without sacrificing form.*


For Time:

21 KB Swings (1.5, 1 Pood)

21 Toes to Bar

15 KB Swings

15 Toes to Bar

9 KB Swings

9 Toes to Bar

16 May 13- AM:SPIN, PM: RUN

Warm up:

  • Ankle Rotations, V-Snap/ Hallow/ Arch Roll (DEMO), Gassers, Inch Worm w/ Push-up, Side Shuffles, High Knees, Lunges


  • Alternate 2 groups between-
  • 3 x 5 Bench Press @ 65% of 1RM
  • &
  • 3 x 5 Inverted Rows (Rings or Bar) (DEMO)


0616 & 0715 CLASSES:

  • Complete Warm up, Spin Class, and Strength (time permitting).


  • Complete Warm up, Strength, then:

For Time:

Run 3K on Outdoor Track (7.5 laps)

Rain alternative– Treadmill 1.86 miles


Row 3000M

15 May 13- “Warrior Complex”

Warm up:

Dive Bombers, Twisted Lunges, Duck Walks (DEMO), Med Ball Cleans

New Skill: 

  • (Group of 3 people per station)
  • Shoot Through Drills on Boxes or Stacked Plates (DEMO), hitting the following positions:
  • Inclined Plank
  • Push Up
  • Reverse Incline Plank
  • Triceps Dip
  • 3 sec Static Hold in Each Position x 2 Rounds then:
  • 3 rounds-
  • 1 minute of increased tempo as instructor rapidly calls out positions.
  • Rest 2 minutes.
  • Rotate group members until everyone has completed 3 rounds. One person should always be working while the other two are at rest.


  • WOD movements


  • “Warrior Complex”
  • 5 Rounds for Time:
  • 5 Deadlifts
  • 5 Power Cleans
  • 5 Front Squats
  • 5 Any Way Overhead (Press/Push/Jerk)
  • 5 Back Squats
  • Elite (135/95), Novice (95/65), Beginner (Scale Accordingly)

Use 1 bar to complete all movements. The bar should spend as little time on the ground as possible while transitioning through movements and rounds.