WOD/Events

Today’s WOD

View Today’s WOD

Upcoming Events

View Our Events

WOD Archive

3
Sep

Sunday, September 4, 2016

Labor Day Weekend Schedule:
No yoga today!
Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen
Monday: 10am WOD (Rich) 5:30pm (Kathleen)
======================================

Back Squat:
4 x 6 @ 80% of 5RM

 

5 x 250 m Row
Rest: 2:1

2
Sep

Saturday, September 3, 2016

Free class at noon – bring your friends!
Labor Day Weekend Schedule:
Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich
Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen
Monday: 10am WOD (Rich) 5:30pm (Kathleen)
======================================

Bench Press
4 x 5 @80% of 5RM

 

AMRAP 12
2, 4, 6, 8, etc
Pistols
Hang Power Cleans 115/80 Fx: 95/65

 

1
Sep

Friday, September 2, 2016

Labor Day Weekend Schedule:
Friday: Regular schedule
Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich
Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen
Monday: 10am WOD (Rich) 5:30pm (Kathleen)
======================================

Turkish Get-ups
5×6 (3 on each arm), ME


Cash-in: Run 400m
Then 21-15-9
shoulder to overhead 135/95 Fx: 115/80
over the bar burpees
box jumps 32/26 Fx: 28/22
Cash-out: Run 400m


 

31
Aug

Thursday, September 1, 2016

We will be conducting our August referral drawing after the 6:30pm WOD today.  Core Blast Crusher Alex Solomon and Mario Oliver are entered into the drawing for a free month of membership for referring friends in August!! Remember, we have a free class every Tuesday at 6:30pm and Saturday at noon, as well as Boot Camp classes – bring your friends to check out our box! We have a ton of fun community events coming up in September & October – invite your friends!!
========================================================

Low Hang Snatch (squat) 5×2
*Working Sets start at 75%

 

3 Rounds for time
5 Power Snatches 145/95, Fx: 95/65
10 OHS 145/95, Fx: 95/65
200 m Run
50 Double Unders

30
Aug

Wednesday, August 31, 2016

Labor Day Weekend Schedule:
Friday: Regular schedule
Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich
Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen
Monday: 10am WOD (Rich) 5:30pm (Kathleen)
======================================
Be sure to tape your hands and shave those callouses down (we sell a callous shaver if you need it) – especially if you plan to hit over 20 rounds of Cindy!

“Cindy”
AMRAP 20
5 Pull up
10 Push Ups
15 Air Squats
*Compare 6/17/14

 

Rope Climb Technique (bring tall socks or buy some BCF ones!)
RX: EMOM 8 , 1 Legless + 5 burpees
FX: EMOM 8, 1 ascent + 5 burpees

29
Aug

Tuesday, August 30, 2016

Free class tonight at 6:30pm with Coach Claire – bring your friends to try out a WOD!

Labor Day Weekend Schedule:
Friday: Regular schedule
Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich
Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen
Monday: 10am WOD (Rich) 5:30pm (Kathleen)
======================================

Deadlift Singles
4 X 3 at 80% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep

 

40-30-20-10:
Kettlebell Swings 24/16
ABMAT sit-ups
5 burpee penalty any time you put down the KB or stop constant movements on sit-ups
RX+ option: 32/24

This metcon is designed to be SHORT and FAST so you’re fresh for Cindy
 

Finisher auxiliary work – 3 Supersets:
10 DB Curl (ME)
Barbell Glute Bridges (ME)

28
Aug

Monday, August 29, 2016

Great job to all of our AM and PM competitors who CRUSHED some tough WODs at the Throwdown this weekend!
14054217_10153696680040178_1022626037849921598_n 14064176_10153696680045178_3270146716995468061_n
 

 Strength/Skill Schedule:
Monday: Thrusters
Tuesday: Deadlifts
Wednesday: Cindy
Thursday: Low Hang Snatches
Friday: Hero “Bulger”
Saturday: Bench Press
Sunday: Back Squat

Labor Day Weekend Schedule:
Friday: Regular schedule
Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich
Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen
Monday: 10am WOD (Rich) 5:30pm (Kathleen
======================================

Thruster
Find heavy triple from the floor

 

SuperFit Richmond Partner Wod 3:
3 Rounds for time:
40 WBS 20/14
30 Box Jumps 24/20
20 HSPU 4″ deficit, FX: HR Push Ups
15:00 CAP 

 

27
Aug

Sunday, August 28, 2016

Yoga with Jenna at 10am, free for members and $10 for friends!
Skills class Sunday at 12:30pm — Muscle-ups and Pistols!
If you have ANY desire whatsoever to be able to do a muscle up or pistol at some point in your life I HIGHLY encourage you to attend! Regardless of how close or not close you think you are, we will see where you are and develop a plan for you to develop the skill.
======================================

Low Hang Clean* (squat) 5×2
*Working Sets start at 75%

*cannot drop barbell between reps
 

15-12-9-6-3
Burpees over bar
Pistols Fx: Candle Sticks
Push Press 95/65