Workouts

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WOD Archive

Monday
Metcon
Metcon (Weight)
Every 4min. x 5 Rounds:
200m Run
200m Row
5 Power Clean + Jerks (Climbing)
Remember that this is sets of 5, so it's not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.
Metcon
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs

Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards and give yourself a 15min. CAP

Are you a badass? Then wear a vest 😉
These strict movements are important to have down in order to build proper mechanics.
No WOD available
Saturday - TEAM
ZOOM Class Monday - Friday

5:30pm - Coach Campbell
BE THERE!!!

Login #: 596-168-2652 UPDATED
Metcon
Metcon (Time)
35min. to finish...
Row 2,000 meters
100 Wall Balls (20/14)
100 Deadlifts 135/95
100 Push-Ups
Row 1,500 meters
75 Wall Balls (20/14)
75 Deadlifts 185/135
75 Push-Ups
Row 1,000 meters
50 Wall Balls (20/14)
50 Deadlifts 225/155
50 Push-Ups

Can you finish???
Teams of 2. Only 1 person works at a time. Break it up however you like, just finish fast 🙂
Friday
ZOOM Class Monday - Friday

5:30pm - Coach Campbell
BE THERE!!!

Login #: 596-168-2652 UPDATED
Weightlifting
Squat Snatch (Weight)
18min. Lifting Window with 2 options:

1.) Work up to a 3 Rep Max Snatch. (Not touch and go)

2.) Work on a max effort 3 position snatch. (1 rep from mid thigh, 1 from just below the knee, and 1 from the ground.)

Rest about 90sec. Between Sets and keep repeating sets until time is up. Start light and work up.
Metcon
Metcon (AMRAP - Reps)
3min. AMRAP:
15/12 Cal Assault Bike Sprint
10 Alt. DB Snatches 70/50lb.
Max Barbell Push Jerks in remaining time

Rest 90sec. x 4 Rounds

*Score is Push Jerks only
*Push Jerk weight is (115/75lb.)
Thursday
ZOOM Class Monday - Friday

5:30pm - Coach Campbell
BE THERE!!!

Login #: 596-168-2652 UPDATED
Weightlifting
Back Squat (5 x 5)
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of any reps for more than 1sec. Constant movement.
Metcon
Metcon (AMRAP - Rounds)
Every 3min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Pull-Ups
10 Front Squats 115/75
10 Lateral Burpees Over The Bar
We have done several versions of this before for 6 rounds, not 5. RX is to stay at 10 reps the whole time.

RX+ is adding 1 rep each round to everything. So round 2 is 12 reps... Round 3 is 13 reps... And so on...

You must do the minimum work of 10 to RX this workout every round. Your score is the highest round you finish. Finish RX? Your score is 10. Finish 13 and then you went back to 10 and finished with 10s? Your score is 13. Also, to RX, you must never do less than 10 reps on any round.
Wednesday
ZOOM Class Monday - Friday

5:30pm - Coach Campbell
BE THERE!!!

Login #: 596-168-2652 UPDATED
Weightlifting
Metcon (Weight)
4 Sets:
8-10 Heavy Push Press
Immediately into;
10-12 Supinated Barbell Rows
Rest 90sec. After Each Set.

*Make your first round more of a warm up weight.
Metcon
Metcon (Time)
6 Rounds For Time:
10 Toes-To-Bar
15 Cal Row
20 American KB Swings 53/35lb.
Tuesday
ZOOM Class Monday - Friday

5:30pm - Coach Campbell
BE THERE!!!

Login #: 596-168-2652 UPDATED
Weightlifting
Deadlift (Week 1 of 4) (Weight)
Every 4min. x 4 Rounds:
25/18 Cal Assault Bike
Immediately into;
**Deadlifts

Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
10 Wall Balls (20/14lb.)
15 Sit-Ups
30 Double Unders
RX+ is 7 Wall Balls at 30/20

If somehow you make it to 10 rounds before the 15min. mark, you can stop and just record your time. Not sure if that's possible or not, but I know theirs some serious sit-up and double under ninjas out there. So maybe you can?
Monday
Weightlifting
Metcon (Weight)
EMOM x 15min.
2 Power Cleans
2 Front Squats
2 Split Jerks

*Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one heavy weight the entire time, which for most of you will probably be about 70% of your Clean and Jerk 1RM.
Metcon
Metcon (Time)
For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
With all the time off most of you have had and the lack of training at high volume ... It's truly best to only hit a half murph today. The full murph is also not ideal for anyone looking to follow a program and come in the next day. I know a lot of you REALLY want to hit that whole thing, but trust me... Today is not the time to do it. We will come back to it in a few months and you can let loose. Let's be smart and save some juice for the rest of the week.

Happy Memorial Day weekend to everyone!
No WOD available
Saturday - Team
Metcon
Metcon (Time)
In Teams of 2: Only 1 Person Works at a time.

30min. running clock...

3 Rounds:
40 Cal Assault Bike
40 Pull-Ups
immediately into;
3 Rounds:
40 Wall Balls 30/20
40 American KB Swings 70/53
immediately into;
3 Rounds:
40 Burpees
40 Push Press 95/65
Immediately into;
Max Double Unders in remaining time. "You do 30, I do 30 rep scheme."
Friday
Metcon
Metcon (Weight)
Spending 8min. at each station with NO REST between stations (40min. straight through):

1.) Climb to a Heavy Power or Squat Clean
2.) Try and complete either 100 strict perfect push-ups or 100 DB Bench Press with 50s for men and 25s for women. 70/45s for Advanced peeps.
3.) Try and complete 100 Tricep Push Downs with a band and PVC
4.) Try and complete 100 DB Standing Lateral Raises. 10-15lb. Range should be plenty with good form.
5.) Try and complete 50 Plate Sit-Ups immediately into 50 Reverse Sit-Ups still holding the plate in front.

*You may complete in any order you like.
Thought this would be a nice change of a pace for today. Has a little full body aesthetics vibe with a little CrossFit tempo. The only thing we can score here is the clean and we haven't hit a heavy one in a while so just hit whatever feels good and try not to miss. Enjoy!

Sit-Up Demo:


Tricep push down:

Thursday
Weightlifting
Back Rack Lunge (Weight)
8 Reps on each leg. Take your time and don't rush the movement.

SUPERSET with;
Single Leg Deadlift (Weight)
8 Reps on each leg. Same thing.. Take your time and keep tension on the hammys and glutes. Put your leg back on a bench or a rogue brick. Make sure your knee does not come over your toe either. Your front foot should be pretty far out.

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.
Metcon
Metcon (Time)
7 Rounds:
7 Cal Assault Bike
7 Toes To Bar
7 Deadlifts 225/155
*Time CAP: 12min.
*RX+ is 275/185
Monday
Metcon
Metcon (Weight)
Every 4min. x 5 Rounds:
200m Run
200m Row
5 Power Clean + Jerks (Climbing)
Remember that this is sets of 5, so it's not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.
Metcon
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs

Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards and give yourself a 15min. CAP

Are you a badass? Then wear a vest 😉
These strict movements are important to have down in order to build proper mechanics.
No WOD available
Saturday - TEAM
ZOOM Class Monday - Friday

5:30pm - Coach Campbell
BE THERE!!!

Login #: 596-168-2652 UPDATED
Metcon
Metcon (Time)
35min. to finish...
Row 2,000 meters
100 Wall Balls (20/14)
100 Deadlifts 135/95
100 Push-Ups
Row 1,500 meters
75 Wall Balls (20/14)
75 Deadlifts 185/135
75 Push-Ups
Row 1,000 meters
50 Wall Balls (20/14)
50 Deadlifts 225/155
50 Push-Ups

Can you finish???
Teams of 2. Only 1 person works at a time. Break it up however you like, just finish fast 🙂
Friday
ZOOM Class Monday - Friday

5:30pm - Coach Campbell
BE THERE!!!

Login #: 596-168-2652 UPDATED
Weightlifting
Squat Snatch (Weight)
18min. Lifting Window with 2 options:

1.) Work up to a 3 Rep Max Snatch. (Not touch and go)

2.) Work on a max effort 3 position snatch. (1 rep from mid thigh, 1 from just below the knee, and 1 from the ground.)

Rest about 90sec. Between Sets and keep repeating sets until time is up. Start light and work up.
Metcon
Metcon (AMRAP - Reps)
3min. AMRAP:
15/12 Cal Assault Bike Sprint
10 Alt. DB Snatches 70/50lb.
Max Barbell Push Jerks in remaining time

Rest 90sec. x 4 Rounds

*Score is Push Jerks only
*Push Jerk weight is (115/75lb.)
Thursday
ZOOM Class Monday - Friday

5:30pm - Coach Campbell
BE THERE!!!

Login #: 596-168-2652 UPDATED
Weightlifting
Back Squat (5 x 5)
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of any reps for more than 1sec. Constant movement.
Metcon
Metcon (AMRAP - Rounds)
Every 3min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Pull-Ups
10 Front Squats 115/75
10 Lateral Burpees Over The Bar
We have done several versions of this before for 6 rounds, not 5. RX is to stay at 10 reps the whole time.

RX+ is adding 1 rep each round to everything. So round 2 is 12 reps... Round 3 is 13 reps... And so on...

You must do the minimum work of 10 to RX this workout every round. Your score is the highest round you finish. Finish RX? Your score is 10. Finish 13 and then you went back to 10 and finished with 10s? Your score is 13. Also, to RX, you must never do less than 10 reps on any round.
Wednesday
ZOOM Class Monday - Friday

5:30pm - Coach Campbell
BE THERE!!!

Login #: 596-168-2652 UPDATED
Weightlifting
Metcon (Weight)
4 Sets:
8-10 Heavy Push Press
Immediately into;
10-12 Supinated Barbell Rows
Rest 90sec. After Each Set.

*Make your first round more of a warm up weight.
Metcon
Metcon (Time)
6 Rounds For Time:
10 Toes-To-Bar
15 Cal Row
20 American KB Swings 53/35lb.
Tuesday
ZOOM Class Monday - Friday

5:30pm - Coach Campbell
BE THERE!!!

Login #: 596-168-2652 UPDATED
Weightlifting
Deadlift (Week 1 of 4) (Weight)
Every 4min. x 4 Rounds:
25/18 Cal Assault Bike
Immediately into;
**Deadlifts

Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
10 Wall Balls (20/14lb.)
15 Sit-Ups
30 Double Unders
RX+ is 7 Wall Balls at 30/20

If somehow you make it to 10 rounds before the 15min. mark, you can stop and just record your time. Not sure if that's possible or not, but I know theirs some serious sit-up and double under ninjas out there. So maybe you can?
Monday
Weightlifting
Metcon (Weight)
EMOM x 15min.
2 Power Cleans
2 Front Squats
2 Split Jerks

*Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one heavy weight the entire time, which for most of you will probably be about 70% of your Clean and Jerk 1RM.
Metcon
Metcon (Time)
For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
With all the time off most of you have had and the lack of training at high volume ... It's truly best to only hit a half murph today. The full murph is also not ideal for anyone looking to follow a program and come in the next day. I know a lot of you REALLY want to hit that whole thing, but trust me... Today is not the time to do it. We will come back to it in a few months and you can let loose. Let's be smart and save some juice for the rest of the week.

Happy Memorial Day weekend to everyone!