Members: To see our programming, register an account on wodfollow and join our gym.
Not a member? Here’s the basic structure for our program, mixing powerlifting and CrossFit:
Weekly Template:
Monday – Heavy Lower + WOD
Tuesday – Volume Upper + WOD
Wednesday – Weightlifting + WOD
Thursday – Interval or Endurance Work
Friday – Heavy Upper + WOD
Saturday – Volume Lower + WOD
You will see strength and accessory work, coupled with a WOD and finisher. Basic to intermediate Skills/Gymnastics work will be included occasionally in accessory or WOD segments, but can be scaled. Interested in following our programming? Check out our PowerWOD for $25/month.
A) Push Press, 5RM B1) Bench Press, 3×6 B2) Underhand Barbell Row, 3×6-8 C1) DB Tate Press, 3×10-12 C2) Face Pull, 3×12-15 D) WOD or Strength For Reps 8 Min to get as far as you can 5-10-15-20-25-30-etc DB Shoulder-2-Overhead Pull-Ups Strength A1) Single Arm Press, 12RM/side A2) Single Arm Upright Row, 12RM/side
A) Pause Snatch (paused just above knee), 2 OTM x 7, 75% B) Front Squat, 5RM, 3 count down with brief pause in bottom C) WOD or Strength For Time 21-18-15-12-9-6 Hang Power Snatch Wall Ball Use a light weight for snatches that allows you to move fast (35-40% of snatch). Strength A1) Sumo Deadlift, […]
CrossFit Games Open WOD 17.2 AMRAP 12 2 Rounds 50′ Walking Lunge 16 Toes-2-Bar 8 DB Power Cleans then, 2 rounds 50′ Walking Lunge 16 Bar Muscle-Ups 8 DB Power Cleans RX: 50/35
A) Pause Clean (above knee), 2 OTM x 7, 70% B) Single Leg Deadlift, 3×12/leg C) EMOM x 18 1: 12/10 Cal Row 2: 10 Tempo Thrusters (light weight – slow squat, explode up) 3: 15 Sit-Ups
