Author Archive for From Wodify

April 4, 2020

WOD: 042004

Metcon (Time)
Home WOD:
5 Rounds For Time:
400 Meter Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Overhead Squats

*Power Snatches Change Arms Every Rep
*Overhead Squats Change Arms as Athlete Chooses

Metcon (Time)
Original Program:
3 Rounds For Time:
800 Meter Run
21 Power Cleans (155/105)

April 3, 2020

WOD: 042003

Metcon (Time)
Home WOD: "Kalsnew"
For Time:
100 Alternating Dumbbell Clean and Jerks

*On the Minute: 5 Burpees Over Dumbbell

(No Equipment = Odd object GTO)

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

April 2, 2020

WOD: 042002

Metcon (AMRAP – Rounds and Reps)
Home WOD: "Dizzybat"
AMRAP 18:
60 Double Unders**
30 Dumbbell Reverse Lunges
15 Reverse Burpees

**No Rope then complete 60 line hops

Strict Press + Push Press (Weight)
Strict Shoulder Press- Work up to a heavy set of 1-5 reps.
then…
Push Press work to a heavy set of 1-5 reps.
*If you have only a light BB or DB weight then complete a max rep of each
Metcon (Time)
Original Program: CT –
"Lickety-Split"
21-18-15-12-9:
Sumo Deadlift High Pulls (75/55)
Push Press (75/55)

April 1, 2020

WOD: 042001

Metcon (Time)
Home/Zoom WOD
For Time:
50-40-30-20-10: Sit-ups
50-40-30-20-10: Push-ups
25-20-15-10-5: Strict Pull-ups
**Substitute for pull-ups = 50-40-30-20-10-Odd Object Row
Complete the round of 50 for each movement (25 for strict pull-ups) and then round of 40 (20) and so on.
Metcon (AMRAP – Rounds and Reps)
Original Program:
"Fast Five"
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Front Squats (185/135)

March 28, 2020

WOD: 032028

Metcon (Time)
Home WOD:
On the 5:00 x 6 Rounds:
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Single Dumbbell Farmers Carry
Metcon (Time)
Home WOD: W/ No Equipment
On the 5:00 x 6 Rounds:
Wearing Pack:
15 Push-ups
15 Meter Walking Lunge
400 Meter Run
Metcon (Time)
Original WOD: "Sea World"
3 Rounds For Time: (30 Minute Time Cap):
25 Power Snatches (75/55)
10 Power Clean and Jerks*
1,000 Meter Row

Round 1: 135/95
Round 2: 155/105
Round 3: 185/135

March 27, 2020

WOD: 032027

Metcon (Time)
Home WOD: "Deck of Cards"
Complete for Time
Spades: Goblet Squats
Clubs: Burpees
Diamonds: Sit-ups
Hearts: Single Arm Dumbbell Snatches
*Draw a card. Complete the movement for the suit you draw. Rep for movement is the number on the card. Face Cards are worth 10, Aces are worth 11. No Jokers
Metcon (Time)
Home WOD: "Deck of Cards"
w/ No Equipment
Spades: Odd-Object Zercher Squats
Clubs: Odd-Object to Shoulder
Hearts: Sit-ups
Diamonds: Burpees
Overhead Squats (Weight)
12 minutes to work to a Havy Single
Metcon (AMRAP – Rounds and Reps)
"T-Mobile"
AMRAP 15:
5 Bar Muscle-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

March 26, 2020

WOD: 032026

Metcon (AMRAP – Rounds and Reps)
Great time w/ Zoom Class yesterday! Join us Thursday at 5pm. Email w/ link will be sent out right before 5pm

Home WOD: "Cindu"
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
30 Double Unders

Metcon (AMRAP – Rounds and Reps)
Home WOD: No Equipment Version
"Cindu"
AMRAP 20:
15 Odd-Object Rows
15 Push-ups
15 Air Squat Hops (Over Pack)
**Check Wodify App for video demo of rows
Metcon (AMRAP – Reps)
"Loose Cannon"
3 Rounds For Total Reps:
3 Minute Calorie Row
2 Minute Calorie Bike
1 Minute AbMat Sit-ups

Rest 2 Minutes Between Rounds

March 25, 2020

WOD: 032025

Metcon (Time)
I will be sending an email for you to log into Zoom class. We will go live at 5:00 pm tomorrow.
At Home WOD: "3 Peat"
3 Rounds For Time:
200 Meter Run
20 Single Arm Hang Dumbbell Snatches
200 Meter Run
20 Single Arm Dumbbell Power Cleans
200 Meter Run
20 Single Arm Dumbbell Thrusters

*On all dumbbell movements, alternate hands every 5 repetitions

Metcon (Time)
Home WOD: "3 Peat" w/ No Equipment
3 Rounds For Time:
200 Meter Run
20 Odd-Object to Overhead
200 Meter Run
20 Odd-Object Step-Ups
200 Meter Run
20 Odd-Object Thrusters
Metcon (Time)
"Dirty 30"
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/85)
30 Toes to Bar
30 Push Press (115/85)
30 Deadlifts (115/85)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

March 24, 2020

WOD: 032024

Metcon (AMRAP – Rounds and Reps)
Last Day for a few weeks!!! Sign up for a class and come enjoy the community environment!
WOD: "Trip Advisor"
AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans (95/65)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/20 Calorie Assault Bike
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders

Metcon (Time)
Home WOD: "Gravity"
5 Rounds For Time:
80 Double Unders
40 Sit-ups
20 Push-ups
10 Reverse Burpees
Metcon (Time)
Home WOD: "Gravity"
(No Equipment Version)
5 Rounds For Time:
60 "Line Hops"
40 Sit-ups
20 Push-ups
10 Reverse Burpees
Overtime: Gymnastics Skill (Max reps)
Strict Handstand Push-ups (On the 0:00)
For Time:
50 Strict Handstand Push-ups

5 Minute Time Cap

Strict Pull-Ups (On the 7:00)
1 Set:
Max Unbroken Strict Pull-ups

March 23, 2020

WOD: 032023

Metcon (Time)
Sign Up for Class: max 8 people per class.
All classes will be outside!
"Simple Plan"
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row
Metcon (AMRAP – Reps)
At Home WOD: w/ Equipment
Ascending Ladder for 15 Minutes:
2 Strict Pull-ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees

* Continue adding 2 reps to each movement
* Athlete’s choice on when to alternate hands on the single arm cleans.

Metcon (AMRAP – Reps)
At Home WOD: No Equipment
Ascending Ladder for 15 Minutes:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd-Object Facing Burpees

*Continue to add 2 reps to each movement

Visit Us On FacebookVisit Us On TwitterVisit Us On YoutubeVisit Us On Pinterest