Author Archives: Allison Bojarski

Wednesday 140723

All-levels/Beginner: A. Front Squat 3×3 @ 70% of Back Squat 1RM B. For total reps: 5 minutes: Push ups 4 minutes: American Kettlebell Swings (24/16 kg) 3 minutes: Pull-ups 2 minutes: Double Unders 1 minute: Air Squats Experienced: A. Front … Continue reading

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Tuesday 140722

All-levels/Beginner: A. Skill: Turkish Get up B. 5 Rounds for reps: 30 Seconds Toes to Bar 30 Seconds Plank Ups 30 Seconds Hollow Rocks 30 Seconds Sit ups Rest 90 Seconds Experienced: 40 minute EMOM: 1 Snatch First 10 minutes: … Continue reading

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Monday 140721

All-levels/Beginner: A. Back Squat 5×5 Back Squat 5×5 (80%+10# of 5RM) B. 7 minute time cap: 1000m/750 m row, ME Wall balls in Remaining Time (25/16) Experienced: A. Back Squat 5×5 (Exposure 8) B. In the course of the class, … Continue reading

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Sunday 140720

All-levels/Beginner: A. Overhead Squat 5×3 B. CMC Practice WOD Alpha 5 Min AMRAP 5 Burpees 7 Box Jumps 20″ 9 Sit Up 800m run Bravo 5 Min AMRAP 5 S2OH 45/26 7 Burpee Box Jump 20″ 9 Russian KBS 20/12 … Continue reading

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Saturday 140719

All-levels/Beginner: A. Split Jerk Technique Review B. Every 75 seconds: Clean and Jerk (30 minute EMOM, start at 50% max, add weight over the course of the EMOM) Experienced: Every 90 seconds: Clean and Jerk (45 minute EMOM, start at … Continue reading

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Friday 140718

All-levels/Beginner: A. Squat Clean 1 RM B. 2 Minute AMRAP Double Unders the complete for time: 30 Squat Cleans (up to 80% of 1 RM) C. Complete number of Double Unders completed in part B after the squat cleans are … Continue reading

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Thursday 140717

All-levels/Beginner: 3 Rounds For Time: 500m Row 25 Thrusters (45/33#) 15 Pull ups Rest the Time it takes your “Partner” to complete the round, but start on “the minute” Experienced: A. Deadlift 5×3 B. For time: 25 Burpees then 3 … Continue reading

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Wednesday 140716

All-levels/Beginner: A. Deadlift 7×1 B. 10 Min AMRAP: 2,4,6,8,… Lateral Over the Bar Burpees Deadlifts (up 65% of max today or deadlift weight you used 7/10/14) Experienced: A. Deadlift 5×3 B. For time: 25 Burpees then 3 Rounds: 15 Ring … Continue reading

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Tuesday 140715

All-levels/Beginner: A. Skill: Handstands B. 3 rounds for time of: 30 Sit ups 30 America Kettlebell Swings (24/16 kg) 30 Tuck Jumps 30 Goblet Reverse Lunges (24/16 kg) Rest 3 minutes Experienced: A1. Bench Press 5×5 @ 75-80% of 1RM … Continue reading

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Monday 140714

All-levels/Beginner: A. Back Squat 5×5 (80%+5# of 5RM, 7th Exposure). B. EMOM 12 Minutes, 3-5 Strict Pull ups (Scale: 1-2 Negatives with static hold above the bar.) Experienced: A. Back Squat 5×5 (7th Exposure) B. AMRAP Back Squat (20X0 tempo … Continue reading

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