This is Backup WOD Data

WOD January 15th 2018


5 Rounds for time:
Run, 400m
15 Left-arm Kettlebell Snatches, 16/12
15 Right-arm Kettlebell Snatches, 16/12

5 Rounds for time:
1 Double-up Rope Climbs
10 Seated Dumbell shoulder Press
15 Calories Row
*A “double-up” rope climb is a two-round trip from bottom with only “touch-and-go” between ascents

WOD January 13th 2018


100 m dash x 2


3 miles run or 12 laps run


100 m dash x 1

*this exercise will be held in Stadion Taruna Bhayangkara Akpol. Please bring water, sunblock, sport cap, changing clothes and towel.

WOD January 12th 2018


Each station cap time : 10 mins

a) Barbell shrug and close grip chin up 6-6-6-6

b) GHD sit up and back extension 12-12-12-12

c) pendlay row and evil wheels 6-6-6-6

d) upright row and glutes bridge 12-12-12-12


800 m run time trial

WOD January 11th 2018


For time:

Double Under
Push Up
In 5 mins, AMRAP
Back Squat (Body weight)
Scaled option is using half or two third BW
Core maintenance
In Tabata, alternating between:
BSB Spin
BSB Sit-up


WOD January 10th 2018


For Time

Buy in : 1,200 meter Run

Then, 8 Rounds of:

  • 4 Strict Handstand Push-Ups
  • 8 Strict Pull-Ups
  • 12 KB swing 16/12 kg

Cash out : 600 m run


1000m Row Time Trial

WOD January 9th 2018


Back Rack Barbell Lunge 10-10-10

Rest 3 mins between sets.

CrossFit Games Open 13.2

Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
“Shoulder-to-Overhead” allows the athlete to start with a barbell on the shoulders and move the bar overhead with the arms any way (ie: strict press, push press, push jerk, etc.). The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set.

Rest 3 mins between sets.

WOD January 8th 2018


4 rounds for time of:
40 air squats
20 knees-to-elbows
10 ring dips


A) Overhead Squat

B) Snatch Pulls

WOD January 6th 2018

5 Rounds for time:
Run, 300m
12 Thrusters, 40/25 kg
9 Burpee Pull-ups

That’s it for today. Happy weekend

WOD January 5th 2018


For Time

  • 30 Clean-and-Jerks (60/40 kg)

Power cleans or full cleans are acceptable.


In Pairs, complete for time:
300 Calories Rowing
*Rotating athletes every 25 Calories

WOD January 4th 2018

“Dallas 5”
5 minutes of:

rest 1 mins
Then, 5 minutes of:
7 Deadlifts, 70/50 kg
7 Box Jumps, 60/50 cm

rest 1 mins
Then, 5 minutes of:
Turkish get-ups, 20/15 Kilo Dumbbell

rest 1 mins
Then, 5 minutes of:
7 Power Snatches, 40/25 kg
7 Push-ups

rest 1 mins
Then, 5 minutes of:
Rowing (calories)

*Complete as many reps as possible at each 5-minute station. score is the total reps of each 5- mins station

WOD January 3rd 2018

Happy new year, First WOD of 2018, let’s put your endurance to the test.

For time:
Run, 1600m
1 Obstacle Course
Run, 400m
1 Obstacle Course
Run, 400m
1 Obstacle Course
Run, 400m
1 Obstacle Course
Run, 1600m

Obstacle course list:

Monkey bar (10 m), truck Tire flip (20 m), ladder climb (6 x), box jump over (6 m height).

WOD December 27th 2017

Let’s see how this hard work has paid off… Time to test.
Good luck team.

Back Squat
Find your 1 RM
*Compare to Wednesday, 11th November 2017

use this warm up percentage:

  • 1×5 @ 50% then rest 2 mins
  • 1×3 @ 60% then rest 2 mins
  • 1×2 @ 70% then rest 2 mins
  • 1×1 @ 80% then rest 2 mins
  • 1×1 @ 90% then rest 3 mins
  • 1×1 @ 100% rest 5 mins
  • 1×1 @ 100%+ or new PR.

In the end of 2017, let’s finish this year strong!

For time:

20 Double under unbroken or
17 Toes to Bar
20 Box Jump 180 degree (60/50 cm)
17 Burpee Pull/chin up
20 Ring Dips
17 Bulgarian Sand Bag Spin (each side) 15/12 kg
20 Wall ball shot 8/6 kg
17 Fire Cracker 8/6 kg

WOD December 26th 2017


A) Every minute on the minute for 10 minutes perform:
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat

B) 27-21-15-9 Reps for time:
Push Press, 42.5/30

WOD December 25th 2017

A) Powerlifting

Week 6/6
Day 1/2
Back Squat
*All at 100% of 1 Rep Max

B) Christmas WOD

Every minute on the minute for 12 minutes perform:
5 Burpee Box Jumps, 60/50 cm
5 Kettlebell Swings, 24/16

then, for time

25 Hand Stand Push up, 24/20
25 Sit-up
25 Wall ball shot

A) Power Clean
*stay connected with the bar

B) Split Jerk
*Try to improve by 1 or 2 kilos from 12th December 2017

WOD December 23rd 2017


For time:
15 Snatch or Squat Snatches, 60/40
10 Rounds of:
7 Toes-to-bar
7 Burpees
15 Clean or Squat Cleans, 60/40

WOD December 22nd 2017


Week 5/6
Day 3/3
Back Squat
*All at 85% of 1 Rep Max


For time:
80 Shoulder Press, 40/25 kg
*Every time you break perform 1 climbing rope ascent or monkey bar walking


WOD December 21st 2017


Hips Flexor and Thoracic


5 Rounds for time:
12 Double Kettlebell Russian Swings, 24/16
24 Double Under’s
Run, 400m

WOD December 20th 2017


Every 30 seconds for 10 minutes perform (using moderate weight):
1 Power Clean
1 Hang Power Clean
1 Push Jerk


3 Rounds for time:
5 Clean & Jerks, 60/40 kg
10 Chest-to-bar Pull-ups
15 Air Squats

Week 5/6 Day 2/3
Back Squat
*All at 95% of 1 Rep Max

WOD December 19th 2017

For time:
50 Calories rowing
20 Single-arm Kettlebell Snatches, 24/16
2x Around the box Single Kettlebell Forearm carry, 24/16
400m BSB Run (heavy)
2x Around the box Single Kettlebell Forearm carry, 24/16
20 Single-arm Kettlebell Snatches, 24/16
50 Calories rowing


For time:
Run, 800m
50 Box Jumps, 60/50 cm
30 Burpees 180 deg.

WOD December 18th 2017


A) Week 5/6
Day 1/3
Back Squat
*All at 85% of 1 Rep Max



B) 3 rounds of, for time:

400 m rowing
20 GHD Sit-ups
20 Hip Extensions
5 reps of Wall walk

WOD December 16th 2017


For time:
Run, 1600m
30 Turkish Get-ups, pick load
Run, 1600m

WOD December 15th 2017


Week 4/6 Day 3/3
Back Squat
*All at 90% of 1 Rep Max


For time:
50 Wallball Shots, 8/6
4 Rounds of:
3 Hang Power Cleans, 60/40
3 Front Squats, 60/40
3 Push Jerks, 60/40

Bench Press

WOD December 14th 2017

5 Rounds for time:
around box (30 m) plate carry , 40/30 kg
10 V sit ups
10 Ring Dips
20 x Overhead Plate Lunge, 20/15 kg

WOD December 13th 2017


Every minute on the minute for 30 minutes, alternating between:
1st Minute: 200m Run
2nd Minute: 8 chest to bar or 4 Bar Muscle-ups
3rd Minute: 30 Double Under’s
4th Minute: 7 kipping handstand or 5 Strict Handstand Push-ups
5th Minute: 30 mountain climber


Week 4/6
Day 2/3
Back Squat
*All at 85% of 1 Rep Max

WOD December 12th 2017


Push Press


Complete as many rounds as possible in 12 minutes of:
9 Dumbbell Deadlifts (1/4 to 1/3 BW)
6 Burpees
3 Dumbbell Power Cleans (1/4 to 1/3 BW)

Split Jerk

WOD December 11th 2017

A) Week 4/6
Day 1/3
Back Squat
*All at 85% of 1 Rep Max

B) 3 count of Strict Pull-up


3 second pause at bottom, middle, and top of a dead hang pull up

C) Core Maintenance

Tabata upside-down Hollow Rocks/Extended plank
Tabata Extended straight-arm side plank

Aim to stay connect with the bar

WOD December 9th 2017

Complete as many rounds as possible in 45 minutes of:
Run, 800m
10 Medicine ball Cleans, 10/8 kg
25 Burpees
50 Abmat Sit-ups

WOD December 8th 2017


A) Week 3/6
Day 3/3
Back Squat
*All at 85% of 1 Rep Max

B) Try to better your 5 Rep Max Bench Press by one or two kilograms from last week


3 rounds of:
20 Chest Slapping Push-ups
20 Diamond Push-ups
20 Push-ups
*Rest as needed between efforts

WOD December 7th 2017

“Strict Nicole”
Complete as many reps as possible in 20 minutes of:
Run, 400 m
Max Strict Pull-ups
*Every time you come off the bar run another 400m; score is the reps of the strict pull up


Work on monkey bar or rope climbing for 15 mins

WOD December 6th 2017

4 Rounds for time:
4 Muscle-ups
8 Handstand Push-ups
12 Kettlebell Swings, 24/16 kg
16 Double Under’s

Week 3/6
Day 2/3
Back Squat
*All at 80% of 1 Rep Max Back Squat

WOD December 5th 2017

“The 300”

For Time

  • 25 Pull-Ups
  • 50 Deadlifts (60/40 kg)
  • 50 Push-Ups
  • 50 Box Jumps (60/50 cm)
  • 50 Floor Wipers
  • 50 Kettlebell Clean-and-Press (16/12 kg) (Alternating Arms)
  • 25 Pull-Ups

The entire workout is 300 reps.

WOD December 4th 2017

A) Week 3/6
Day 1/3
Back Squat
*All at 80% of 1 Rep Max

B) For Quality in 5 rounds perform:
5 Seconds L-sit
5 leg raise
5 toes to bar

15 mins work
A) Every minute on the minute for 10 minutes perform:
3 Power Cleans
*Touch & go

B) Strict Press
*Slightly heavier than last week

WOD December 2nd 2017

Complete as many rounds and move as much weight as possible in 20 minutes of:
1 Power Snatch/snatch/ muscle snatch, open weight
5 Pull-ups
10 Push-ups
15 Air Squats

WOD December 1st 2017

A) Week 2/6
Day 3/3
Back Squat
*All at 80% of 1 Rep Max

B) Find a 5 Rep Max Bench Press

Every minute on the minute for 10 minutes perform:
3 Deadlifts, open weight
1 Power Clean/Muscle clean/ clean, open weight (est. 90% of 1RM)
*Aim to stay connected to the bar for all 4 reps

WOD November 30th 2017

Today, you will die… Twice

“Death By switching lunges”
With a continuously running clock perform:
3 switching lunges in the first 1 minute
6 switching lunges in the second minute
9 switching lunges in the third minute

Continuing this for as long as you are able.

Rest 2 minutes. Then begin…

“Death by Burpees”
With a continuously running clock perform:
2 Burpees in the first 1 minute
4 Burpees in the second minute
6 Burpees in the third minute

Continuing this for as long as you are able.

WOD November 29th 2017

Skill progression

4 Attempts at each of the following:
Broadjump 15m in as few jumps as possible
3 Pull-ups as slow as possible
Max set of Strict Handstand Push-ups

Week 2/6
Day 2/3
Back Squat
*All at 80% of 1 Rep Max Back Squat

WOD November 28th 2017


5 Rounds for max reps of:
1-minute of Snatch grip deadlift, 40/30
1-minute of Kettlebell Swings, 24/16
1-minute of Wallball Shots, 8/6
1-minute Rest

The clock doesn’t stop between movement transition.

Every minute on the minute for 10 minutes perform:
2 Bar Muscle-ups
4 Shoulder-to-overhead, 60/40

WOD November 27th 2017

A) Powerlifting

Week 2/6
Day 1/3
Back Squat
*All at 80% of 1 Rep Max

B) Tabata Mash-up
– Hollow Hold
– Chinese Plank face up

C) Overload -Weightlifting-

+Strict Press

WOD November 25th 2017

Partner WOD

In pairs, complete for time:
12 rounds (6 each) of:
5 Power Snatches, 60/40 kg
7 Box Jump Overs, 60/50 cm
9 Toes-to-bar
1600m Run together

WOD November 24th 2017


A) Week 1/6
Day 3/3
Back Squat
*All at 80% of 1 Rep Max

B) Bench Press
8-8-8 , pick load
For time:
Row 1000 m
run 800 m
burpeees 50x
run 800 m
Row 1000 m

WOD November 23th 2017

Tabata this!

Tabata Row
Rest 1-minute
Tabata Sit-up
Rest 1-minute
Tabata Slam-ball, 12/9
Rest 1-minute
Tabata Double Unders

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

WOD November 22th 2017


21-15-9 Reps for time:
Clean Grip Deadlift, 1.5 x Bodyweight
Strict Press, Pick Load (rule of thumb : 40-50% of body weight)

Week 1/6
Day 2/3
Back Squat
*All at 80% of 1 Rep Max

WOD November 21th 2017


3 Rounds for time:
Run, 800m
30 Pull-ups
30 Push-ups

Acc. work
3 Supersets of:
25 Hip Extensions
1-minute Handstand Hold

WOD November 20th 2017


Week 1/6
Day 1/3
Back Squat (High Bar)
*All at 80% of 1 Rep Max

Core Maintenance

Tabata Hollow Rocks


3 Rounds for time:
5 Sotts Press
5 toes to bar
5 knee jump burpees

WOD November 18th 2017

Movement on obstacle

Get over the bar 8 reps


“Hanging Out”

Accumulation of 5 mins Hang at the Bar

300 m run

3 tire flip

3 burpee box jump

WOD November 17th 2017


21-15-9 Reps For Time

  • Thrusters (40/30 kg)
  • Pull-Ups

Skill Progression

Ring Dips


Focus on the technique

WOD November 16th 2017


Deficit Deadlift



Midline Stabilization

Bulgarian sandbag circuit, EMOM in 16 mins, alternating between these sets:

I: 5 BSB Snatch

10 BSB Swing arm throw

II: 5 BSB jump squat

10 BSB rotating press

After the set, in the rest of minute do the Burpees. Score is the burpees performed.

WOD November 15th 2017

A) Partner WOD

  • For time:

    Run/Row, 800 m

    80 Back Squats, 60/40 kg

    Run/row, 600 m

    60 Front Squats, 50/30 kg

    Run/row, 400 m

    40 Overhead Squats, 40/25 kg

    35 min cap

B) Upper Arm Pump

Every 1 min for 6 mins, alternating between:

8 Bicep Curls or headbanger chin up

15 Diamond Push-ups

WOD November 14th 2017

a) Weightlifting

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

b) Acessories Work

For Quality, work with partner, 3 rounds of :

85% Bodyweight Benchpress max reps

6 reps in good form of Straight arm ring flies


WOD November 13th 2017


Butterfly Pull up progression

work for 15 mins

b) Metcon


For Time

  • 75 Power Snatches (30/25 kg)

WOD November 11th 2017

a) Powerlifting

Find 1 RM Back squat

b) Metcon

3 Rounds for time:
10 Power clean, 60/40 kg
50 Double Under’s

WOD November 10th 2017

if it is raining or wet, change the WOD to

For time, 10-9-8-7-6-5-4-3-2-1

  • Kettle Bell thruster (16/12 kg)
  • Burpee Box jump
  • Hand stand push up
  • Chest to Bar pull up

WOD November 9th 2017

Tabata What

Five set of Tabatas and rest 2 mins in between

  • Wall Balls (8/6 kg)
  • Toes to Bar
  • Row (Calories)
  • Power Snatch (30/20 kg)
  • Handstand Hold (20 secs hold=score 10)

Each Tabata is 8 rounds of :20 seconds of work, :10 seconds of rest. Complete 8 full rounds of each movement prior to starting the next (:2 mins rest and do transition between movements). Score is total reps (eg: 141) but also count reps of each movement (eg: 38, 42, 34, 27)

WOD November 8th 2017

A) Olympic Weightlifting

Power Clean 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets.

B) Metcon

AMRAP in 20 minutes

WOD November 7th 2017


Lower Back mobility


EMOM in 30 minutes

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Each minute on the minute (EMOM), complete one round of work ([5 pull ups+10 push ups+15 air squat] per minute). Score is total number of 1-minute rounds completed, plus number of reps completed in first incomplete round. The WOD ends when you cannot complete one round before one minute is over.

WOD November 6th 2017

A) Weightlifting


B) Metcon

For Quality, 3 rounds of:
6 Turkish Get-up 16/12
12 Kettlebell Swings, 24/16
15 GHD Extensions
15 GHD Sit up

WOD November 4th 2017


Straight Bar Dip 8-8-8-8

Metabolic Conditioning

Using “Fight Gone Bad” style, one minute every station:

Three rounds of:
Hang Clean (50/35 kg) scoring : (Reps)
Pull Up, Scoring : (Reps)
Barbell Bent Over Row, (50/35 kg) (Reps)
Clap Push up scoring: (Reps)
Toes to Bar scoring: (reps)

Rest 1 mins

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD November 3rd 2017


For time

  • 1000 meter Row
  • 1000 reps toes to plate
  • 1000 reps jumping jack
  • 2000 meter run

Cash out : 300 mountain climber

WOD November 2nd 2017

“Air Force”

For time:

20 Thrusters (40/30 kg)
20 Sumo deadlift high pulls (40/30 kg)
20 Push jerks (40/30 kg)
20 Overhead squats (40/30 kg)
20 Front squat (40/30 kg)

EMOM 4 burpees

There is a 20 min cap time.

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.


WOD November 1st 2017


Each for time:

Row: 3x 200 m

Perform at 100% effort / RPE 19. Rest as needed between efforts.


Double Unders (Unbroken)s 3×50

or work on your jump rope skill for 15 mins


Standing box jump

Get your highest point.

Work for 15 mins

WOD October 31th 2017

Halloween WOD: Plant VS. ZOMBIES

The Plant

4 rounds
10 cluster 40/25 kg
13 box jump overs
16 sit up

rest 4 minutes

The Z0mbie

4 Rounds
10 Front Squat 40/25 kg
20 Snatch grip deadlift
30 Double under

rest 4 minutes

* Two groups ( Plant and the zombies ) The Plant will go 2 minutes ahead of zombies. If the zombies catch anyone in the living (beat or tie their score) then the one caught has to do 25 burpees. For the second WOD the living will become the zombies and the zombies the living.

*Don’t forget your costume, or the Coach may get you to have some fun on “Walk Like the Dead”: 6 wall walks

WOD October 30th 2017


Sumo High pull deadlift t 5-5-5

Pick your load


In 20 mins:

Buy in: 600 m run -if your run time is more than 3 mins and 15 secs, 1 secs equal to 1 burpee pay off-


4 wide Push up, 4 Wide Strict Pull up, 4 Reaching Plate squat


6 wide Push up, 6 Wide Strict Pull up, 6 Reaching Plate squat

8 wide Push up, 8 Wide Strict Pull up, 8 Reaching Plate squat

And so on, until the time is running out.

WOD October 28th 2017

3 Rounds of time:

300m Row

2x Rope Climbs (4.6 m/15 ft)


12 m Tire hand pull handover

12 m Tire flips

12 Single-Arm Dumbbell/KB Split Jerk (KB 24/16 kg or DB 25/17.5 kg)

6 hand-stand push up

WOD October 27th 2017

Superset 1 (15 mins)

4 sets of 8 reps

Plate GHD back extension

Single Arm Dumbbell Bent Over Row (8 reps each arm)

Superset 2 (12 mins)

4 sets of 10 reps

Chin up

Plate/DB underhand dumbbell fly


Superset 3 (12 mins)

4 sets of 12 reps

Kettlebell swings

Kettlebell/Plate pull over


WOD October 26th 2017


“The Prime”

For time,

Round one:

50 Wall Ball Shot (10/8 kg)

50 Box Jump (60/50 cm)

15x deadlift (80/50 kg)

Round two:

35 Wall Balls Shot (10/8 kg)

35 Box Jump (60/50 cm)

10x deadlift (90/60 kg)

Round three:

25 Wall Balls Shot (10/8 kg)

25 Box Jump (60/50 cm)

5x deadlift (100/70 kg)

WOD October 25th 2017

  • 2x One Minute Push-Ups rep max (rest 2 mins in between)
  • Back Squat (3 sec pause at bottom) 5-5-3-3, using heaviest weight per set
  • Strict Press 5-5-3-3, using heaviest weight per set

WOD October 24th 2017


Floor Press ; build your weight

8 – 6- 4

Synchro Skills

With a partner, for time:

Buy in : 600 m row

20x Sync GHD Sit up

30x Sync Pull up

40x Hand release high five push up

50x High five abmat sit-up

40x Sync single-arm Dumbell snatch (20/15 kg)

30x Sync Plate lunge rotation (15/10 kg)

20x Sync Burpee Pull up

Cap time 30 mins

WOD October 23th 2017

Benchmark WOD


5 rounds for time of:
400 meter run
15x Overhead squat (40/30 kg)

Cap time 24 mins

Accessory Work

4 Rounds
8 Single Arm Up Right Rows (L&R) using DB or KB
8 Single Arm Shoulder Press (L&R) using DB or KB

WOD October 21th 2017

a) Sprint

EMOM 20 mins:

100 m sprint

1 min rest

b) Accessory work

Hand Stand Push Up Progression

Turkish Get up practice


WOD October 20th 2017


Two rounds of:

Plank Hold, 30 secs

Single Arm Plank, 30 secs

Single Arm Plank, 30 secs

Right Side Plank, 30 secs

Left Side Plank, 30 secs

Plank Hold 30 secs

rest 3 mins

See how far through this you can complete unbroken. If you make it past left side oblique plank, it will return back to standard plank until failure


1 rounds, 4 mins per station, of:

Row Calories

BSB Lunging swing snatch, 15/12 kg

Squat curl plate 15/10 kg

Ring Dips

Press Away Plate 15/10 kg

Teams of 2. Rotate within the 4 minutes between members as desired. The score is total reps and calorie

WOD October 19th 2017


AMRAP 24 mins:

10 wall ball shot

8 Pull up

6 hang power clean 50/30 kg

4 Push jerk 50/30 kg

WOD October 18th 2017


Thoracic Mobilization

-The Brettzel, extension, twisted dog position


Complete as many rounds as possible in 14 minutes of:
3 box jump
3 deadlifts
6 box jump
6 deadlifts
9 box jump
9 deadlifts


Men use 60 cm box and deadlift 100 kg.
Women use 50 cm box and deadlift 70 lb.

WOD October 17th 2017


Deficit Push up. Pick Height



5 Rounds for time:
Run, 400m
16 Single Arm Kettlebell Snatches, 16/12 kg
8 Toes to Bar

WOD October 16th 2017


Active Tension Exercises, on Tabata:

-Prone overhead raises

-Prone overhead pulses

-Prone presses

-Prone underhand dislocation

Strength Conditioning


For Time

  • 100 Thrusters (60/40 kg)

****5 Burpees at the beginning of every minute***

Cap Time 30 mins.

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed.

WOD October 12th 2017


Full snatch


Weighted Strict Pull up



Complete as many rounds as possible in 15 minutes of:

12 Archer Push up

8 Bunny hops Burpees

4 Squat Snatch/Full Snatch


WOD October 11th 2017



Snatch Grip Deadlift 6-6-6-6

Use the heaviest weight you can for each set. Rest as needed between sets.


4 rounds for time of:

1 Rope Climb

12 Cal Rowing

12 Single arm KB/DB Push Presses 24/16 kg

12 Single Arm KB/DB Overhead Squat 24/16 kg

24 Double Unders

Cap time 32 mins

WOD October 10th 2017

Partner WOD

Metcon (Time)

For two rounds, In teams of two:

50 box jumps / Hand stand Hold
50 Knees to chest / Superman hold
50 wall balls / plank
50 Pike push up / wall-sit
Together run/row 400 m

Everytime the exercise on partner-1 or -2 is broken at any time perform 4 burpees before continuing.

WOD October 8th 2017

a) Weightlifting

In 10 mins, find your 1 RM clean ‘n jerk

b) Weightlifting


For Time

  • 30 Clean-and-Jerks (60/40 kg)

Power cleans or full cleans are acceptable.

Captime 12 mins.

WOD October 6th 2017

Upper extremity Mobility

Front Squat Press

Sott’s Press

*focus on your mobility


a) Double under progression

*practice for 20 mins

b) rope climb (spanish/russian wrap)

*practice for 20 mins

WOD October 6th 2017

Metabolic Conditioning

For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

P.S. We won’t have 8.30 pm class today since The garage will be closed at 9 pm.

WOD October 5th 2017


For Time:

Complete all reps of each exercise before moving to the next.

WOD October 4th 2017

A) Conditioning

Tabata 180 deg Jump

B) Weightlifting

Snatch High Pull 3-3-3-3

Snatch Balance 3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

C) Skill

Ring Push-up 6-6-6-6

Paused at bottom for 3 seconds


WOD October 3rd 2017


200 m row x 5

Go as fast as you can


EMOM 11 mins

1 Macho Man complex (3 power clean, 3 Front Squat, 3 jerks)

Before it begin, get your barbell loaded in appropriate weight. No change weight during the EMOM.

WOD October 2nd 2017


Bar traversing

Hang, traverse, kip, swing on the Bar




50-40-30-20-10 Reps For Time

  • Double-Unders
  • Sit-Ups

Compare to the result on 04-08-2017

Cap time 15 mins

WOD September 30th 2017


WOD September 29th 2017


Overhead Squat Clustering (unbroken), 2 rounds of:

2-2-2 w/ 30 secs hold in standing position in between


2-2-2 w/ 15 secs hold in squat position in between


WOD September 28th 2017


Shoulder and Lats mobility

Heroes WOD


5 Rounds for Time

  • 500 meter Run
  • 20 Box Jumps (60/50 cm)
  • 20 Pull-Ups
  • 5 Handstand Push-Ups

Cap time 38 mins

WOD September 27th 2017


Evil wheels,

3 sets x 8 reps, rest 1 mins in between

Stay safe on the Evil wheels by reducing the range of motion as needed. Focus on using your lats and engaging your midline!


For time:
60 Calories, Row
50 Burpees
40 Wallball Shots, 8/6 kg
30 Hang Power Cleans, 50/30 kg
20 Push Press, 50/30 kg
10 wall walk

Cap time 34 mins

WOD September 26th 2017

Midline explosivity


Ketllebell Sumo alternating swing

High Rotational swing

Goblet squat

Atlas swing


Strength Conditioning

For time:


Overhead Squat 40/30 kg

Ring Dips

Chest to Bar

WOD September 25th 2017

Metabolic Conditioning

Based on your twice attempts, Record your best time/reps of:

400/800 meter sprint run


Rowing 500 m


Jumping rope (SU/DU unbroken)


Compare to your first assessment result

WOD September 23rd 2017

Rope Climbing

Practice for 10 mins


“Deck of Card”

Work with two or three partners

Work Your Way Through A Whole Deck Of Cards Using The Values In the Movements Below (e.g.: The 4 of Hearts would be 4 kettlebell swings)

Be sure to shuffle your deck well


Clubs: Pull up

*Ace Clubs : Easy “Grace” (Clean and jerks 40/30 kg ; 30 reps)

Diamonds: Overhead Plate Lunges**

*Ace Diamonds: Light “Isabel” (Snatch 30/25 kg; 30 reps)

Spades: Hand release Push up

*Ace Spades : Half “Karen” (75 Wall ball shots)

Hearts: Kettlebell swings**

*Ace Heart: 3 rounds of “Cindy” (5 pull up, 10 push up, 15 air squat)

Joker: 1000m Row or 800 m run

.** Red card Movements are to be unbroken sets. Or it is a Sandbag Stair Carry down & up

  • Jack: 11 Reps
  • Queen: 12 Reps
  • King: 13 Reps

Score is the sum of the reps done in 40 mins. Ace and Joker are valued for 60.

WOD September 22nd 2017

Midline Stabilization

Ring support Hold 3x ALAP

GHD sit up 8-8-8

GHD back extension 8-8-8


Practice Skin the cat (Ball Up) for 20 mins

WOD September 21st 2017

“OPEN 17.5”

10 Rounds for Time

  • 9 Thrusters (95/65 lb)
  • 35 Double Unders

WOD September 20th 2017


For time:
Run 800 meters with a 25-lb/15 lbs (10/5 kgs). plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20-in (60 cm). box
3 power cleans, 185/135 lb (80/60 kg).
Then, run 800 meters with a 25-lb/15 lbs (10/5 kgs). plate

  • cap time 42 mins

WOD September 19th 2017


3 x maximum L-sit hold



For time

200 m BSB run

30 Box jump over (60/75 cm)

200 m BSB run

25 strict chin up

200 m BSB run

20 Clap Push up

200 m BSB run


200 m BSB run

=> Buy in 10x Burpee every 3 mins. (start of min: 3, 6, 9, 12, 15, 18, etc)


WOD September 18th 2017




Back Squat


Bench Press


*use heaviest load

WOD September 16th 2017

Strenght and conditioning

3 series of “DEATH BY…[ANYTHING]”

  • EMOM For as Long as Possible
  • 1 Rep in the first minute
  • 2 Rep in the second minute
  • 3 Rep in the third minute
  • etc.

Draw randomly any single movement. Then, each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). Continue until you can no longer complete the number of reps prescribed in under a minute. Score is the number of full rounds completed.

WOD September 15th 2017

Static Stretch


For time:

Run 5k


WOD September 14th 2017


Reviewing snatch technique and slowly add weight

*keep focus on the technique *work for 15 mins


AMRAP 19 mins:

*From 00:00 to 9:00

12 BSB twisting front lunge

10 windmill kettle bell (5 reps each arm)

*1 mins rest

*From 10:00 to 19:00

8 hand release push-up

6 power snatch 30/40 kg

WOD September 13th 2017


knees and lower Quad mobility

Total Body conditioning

For time:

  • 50 Wall Balls (8/6 kg)
  • 50 Double-Unders or 150 single under or 300 m run or 300 m row
  • 40 Box Jumps (60/50 cm)
  • 40 Toes-to-Bar
  • 30 Chest-to-Bar Pull-Ups
  • 30 Bar-Facing Burpees
  • 20 Cleans (60/40 kg)
  • 20 Jerks (60/40 kg)
  • 10 Power Snatches (60/40 kg)

Cap time 25 mins

WOD September 12th 2017


Tire Flip practice in 15 mins

*if you can do on your own, do it with a partner or a team

* find your form


Complete as many rounds as possible in 25 mins of:

1 Bear Complex, 40/30 kg

250 m run

1 Bear Complex, 40/30 kg

250 m rowing

*Each round add an extra bear complex from the round before

WOD September 11th 2017

Grip Test

Paired Barbell farmer’s grip hold (30/40 kg each arm)

3 sets

Calisthenic conditioning

For time, 8 rounds of:

3 wall walk

6 ring dips

9 Toes to bar

Cap time 21 mins


WOD September 9th 2017


Long KB/Dumbbell EMOM Workout

Equipment – Kettle bell or dumbbells (12 kg / 16 kg)

Time – 35 minutes

  • On minute 1 complete 20 KB/dumbbell reverse lunges
  • On minute 2 complete 12 KB/Dumbell Power Snatches (6 Each Arm)
  • On minute 3 complete 10 KB/dumbbell thrusters
  • On minute 4 complete 8 KB/Dumbell sit up
  • On minute 5 complete 60 m trail sprint

WOD September 8th 2017

Strength Conditioning

5 rounds for time of:

15 Double under

12 Deadlifts, 60/40 kg

9 Hang Power Cleans, 60/40 kg

6 Front Squat 60/40 kg

3 Push Jerk 60/40 kg

*cap time 25 mins

WOD September 7th 2017


Floor Press




As Many Rounds as Possible (AMRAP) in 20 minutes

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

WOD September 6th 2017

Core Maintenance


Bulgarian sand Bag lamb swing

Bulgarian sand bag spin

Bulgarian sand bag sit up

Bulgarian sand Bag Russian twist



Complete as many rounds as possible in 25 mins of:

20 Double Unders

15 Burpees

10 Thrusters, 40/30 kg

20 Double Unders

15 Burpees

10 Squat Snatches 40/30 kg

20 Double Unders

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