WOD: July 31, 2017

Monday –

Here we go! Little change of pace in programming.  We want to keep this simple to start.  So here are your two options when you come to class.  Your coach will also help you through this!

Option 1 – 

Complete class as normal and do the A series work plus finish with the close out at the end

Option 2 – 

Warm up with class as usual and then break off and complete the B through D series and also finish with the close out work. 

To answer a few Questions –

Do I have to choose one or the other for a specific period of time? 

NO, You can float between both as you wish.  Some days you might wish to do a crossfit workout while others you might want to work on some strength work.  There is no right or wrong.

Can I do all of it? 

Of course, but you need to be smart.  I dont care if you are in the gym for 2 hours.  But, realize that the more volume you put in the more you need to hone in your diet, rest, sleep, recovery ect.  Always assess how you feel walking into a training session.  One option is to do the A series and grab a few exercises from the strength portion.

Why are we switching things up? 

This is an easy one!  Some of us love crossfit style metcons.  They are an effective way to train and done consistently over time will lead to a great level of fitness.  On the flip side, some of us also could use some good old fashioned strength training.  Take a step back from time to time and shore up some weaknesses.  This new program will still allow us to run large classes and keep everyone together for a solid training environment.

How will classes be run? 

Exactly as they have been for years.  Each class will be run just as it has been.  You will do a group warm up and prep the movements that are being utilized that day. The class will run the A series as a group and then finish with the close out work. If you choose to do the strength portion then after the warm up is done you will head off and complete the work in pairs or solo depending on class size.

This is going to be a trial 4 week cycle.  We want everyone to feel comfortable with it and also work out some of the kinks with switching things up!

Monday –

A1 – 20 minute AMRAP of the following

Odd Rounds (1,3,5, ect)

10 Wall Ball Shots

10 Power Cleans (95/65)

10 Box Jumps

Even Rounds (2,4,6 ect)

10 Burpees

10 Hang Power Clean + Front Squat (each rep is 1 full power clean + 1 front Squat! and no squat cleans 95/65)

10 Russian KB Swings (heavy as possible)

B1 – Back Squat

75% x 5 reps

80% x 5 reps

85% x Max reps (NOT to failure, leave 1-2 reps left in the tank)

 For this cycle use 90% of your 1 rm max to estimate all weights based off the percentages.  


for example, if your back squat max is 400 Lbs.  

400 x 0.9 = 360lbs.  For this and every main lift this week use 360 to figure the weights you will use. 


360 x .75

360 x .80

360 x .85 ect.  

C1 – Standing Barbell Lunge Step

3 sets of 12 reps (complete 12 on non dominant leg, rest 10 seconds and do the other)

rest 90 seconds between

C2 – Single leg RDL (use barbell

3 sets of 12 reps (complete non dominant leg first, rest 10 and do the other)

D1 – Back Extensions

3 x 15 reps at tempo 30×1 and rest 90 seconds

Close Out –

3 sets of max effort single arm hangs from pull ups bar

3 x 30 second side planks per side

3 x 15 single arm unsupported kb row