“Heavy bells”
4 rounds for time of:
27 double unders
21 KBS (53/35)
15 Goblet squats (53/35)
“Rock The Boat”
AMRAP 30 min:
500m row
400m run
3 rounds of “Cindy”
*”CINDY”
5 pull- ups
10 push-ups
15 air squats
“Dead Ahead”
4 rounds for time:
21 dead lifts (135/95)
15 box overs (24/20)
9 push jerks (135/95)
“Ball Hogs”
AMRAP 15:
3 wall balls (20/14)
3 KBS (53/35)
3 cal row
*next round 6’s, then 9’s….
Squat Clean
Build to a heavy single
“Four Wheeler”
2 rounds for time:
600m run
12 squat cleans 115/80
“Lead Foot”
AMRAP 4
27/20 cal row
27 burpees
27 CTB pull-ups
REST 4
AMRAP 4
21/15 cal row
21 burpees
21 toes to bar
REST 4
AMRAP 4
15/10 cal row
15 burpees
15 pull-ups
Weight Lifting
Build to a heavy single power snatch
“Isabel”
For Time:
30 snatches (135/95)
Skill
wall squats
“Double or Nothing”
3 rounds:
75 double unders
50 air squats
15 power cleans (135/95)
“Freedom Sauce”
AMRAP 3 min:
21 OHS (95/65)
21 erg burpees
Max cal row
REST 3 minutes
AMRAP 3 min:
18 OHS (115/80)
18 erg burpees
Max cal row
REST 3 minutes
AMRAP 3 min:
15 OHS (135/95)
15 erg burpees
Max cal row
REST 3 minutes
AMRAP 3 min:
12 OHS (155/105)
12 erg burpees
Max cal row
Strength
Build to a heavy set of 5 deadlift…
“Death Burp”
Teams of 3:
EMOTM for 12 minutes (3 rounds):
10 deadlifts (225/155)
20 sit-ups
max burpees in remaining time….
“Fight Gone Bad”
3 rounds for max reps:
wall balls 20/14
SDLHP 75/55
box jumps 20″
push press 75/55
cal row
*spend one minute at each station
*rest one minute after each round
“Friend Zone”
AMRAP in 20min:
100m run
12 cal row
9 pull-ups
*alternate rounds with a partner
“Dumb Down”
AMRAP 15:
15 toes to bar
12 DB reverse lunges (50/35)
9 DB clean and jerks (50/35)
“Handball”
For Time:
run 800m
100 double unders
800m Med Ball Run (20/14)
100 double unders
run 800m
“Hangman Jury”
3 rounds for time of:
30 hang power cleans (115/80)
30 wallballs (20/14)
30/21 cal row
“Tine”
3 rounds for time:
500m row
12 dead lifts (245/185)
21 box jumps (30/24)
Partner “Nate”
AMRAP 20:
2 muscle-ups
4 HSPU
8 KBS 2/1.5 Pood
*alternate full rounds with a partner
Weight Lifting
5-4-3-2-1
push press
“Push Aroubd”
Every 3 minutes for 4 rounds:
15/12 cal row
10 bar facing burpees
max push press (115/80)
* no rest between rounds
“Undertow”
5 rounds:
run 200m
30 double unders
9 hang squat cleans (115/80)
“Eighteen Wheeler”
AMRAP 18:
18 cal row
15 wall balls (20/14)
12 DB snatches (50/35)
9 toes to bar
“Quad”
For Time:
run 800m
50 over head squats (45/35)
run 800m
50 thrusters (45/35)
run 800m
50 front squats (45/35)
Weightlifting
build to a heavy single power clean
“pull over”
for Time:
21 lateral burpees over the bar
21 cleans (135/95)
21 lateral burpees over the bar
“Skelator”
run 1 mile
21 KBS (70/53)
21 goblet squats (70/53)
run 800m
15 KBS (70/53)
15 goblet squats (70/53)
run 400m
9 KBS (70/53)
9 goblet squats (70/53)
Weightlifting Wednesday
Pausing Front Squat
-build to a heavy single
Front Squat
– build to a heavy single
“Up And Down”
AMRAP 8 min:
15 sit-ups
30 double unders
“Captain Crunch”
AMRAP 4 min
3 rounds:
12 dead lifts (95/65)
9 hang power cleans
6 push jerks
max cal row in remaining time!
REST 4 min
AMRAP 4 min
2 rounds:
12 dead lifts (135/95)
9 hang power cleans
6 push jerks
max cal row in remaining time
REST 4 min
AMRAP 4 min
12 dead lifts (155/75)
9 hang power cleans
6 push jerks
max cal row in remaining time
“Double Take”
AMRAP 15
55 snatches (95/65)
55 pull-ups
55 cal row
55 HSPU
“Dream Boat”
14-12-10-8-6-4-2
Cal Row
21-18-15-12-9-6-3
strict press (75/55)
“Mind Eraser”
AMRAP 20
7 power cleans (135/95)
7 burpees
run 200m
“Blitzen”
5 rounds:
20/15 cal row
10 thrusters (115/80)
“Pump House”
15-12-9-6-3
strict dips
strict pull-ups
run 200m after each round
Weight Lifting Wednesday
EMOTM for 10 minutes
0:00-5:00 – 3 pausing snatch deadlifts
5:00-10:00 – 3 snatch high pulls
rest 5 minutes
10 minutes to:
build to a heavy single power snatch
“Head To Toe”
AMRAP in 8 minutes
10 toes to bar
10 burpees
“Shred It”
For Time:
80 double unders
80 air squats
800m run
400m weighted run (45/25)
40 KBS (70/53)
40/30 cal row
“Always Remembered”
Teams of 2:
2001 Meter Row Buy-In
4 rounds:
9 rope climbs
11 Bear Complexes (135/95)
2977 Meter Row Cash-Out
“Kettle bells for kids”
AMRAP 9:
9 KBS (53/35)
9 burpees
9 KBS (53/35)
9 box jumps (24/20)
*click here to learn more about this charity and how you can make a difference!
“Snake Bite”
21-15-9
squat snatches (95/65)
chest to bar pull-ups
(other options will be provided during class)
“Skid Row”
With A Partner:
Row 2k
Carry (70/50) 1 mile
Row 2k
“Frank The Tank”
AMRAP 5 min, rest 5 min
50 wall ball buy in
12 dead lifts (185/135)
12 lateral barbell burpees
AMRAP 5 min, rest 5 min
35 wall ball buy in
9 dead lifts (225/155)
9 lateral barbell burpees
AMRAP 5 min, rest 5 min
20 wall ball buy in
6 dead lifts (275/185)
6 lateral barbell burpees
“Cement Mixer”
every 3 minutes for 7 rounds:
run 400m
12 toes to bar
*TO CELEBRATE THE ACCOMPLISHMENT OF WILL MATTHEWS LOSING 100 POUNDS. WE WILL JOIN WILL, KASEY AND WILL’S BROTHER IN THE BELOW WOD AT 9AM!
(*THERE WILL ALSO BE AN 8AM CLASS)
1 MILE CARRY 100# (OR MAX LOAD)
—————————————————————-
AT 8AM WE WILL ALSO BE HOSTING THE:
HIGUCHI-JUSTICE WEDDING WOD
PARTNER WOD:
4 MIN AMRAP:
9 PARTNER DEADLIFT
2 SYNCHRO PULLUPS INTO 2 SYNCHRO TOE TO BAR
17 HANDSTAND PUSHUP (PARTITION REPS)
2MIN REST
4 MIN AMRAP
9 WALLBALL THROW OVER RIG
2 BOX JUMP INTO 2 BURPEE BOX JUMP OVER
17 AIR SQUATS
2 MIN REST
4 MIN AMRAP
9 KETTLEBELL WALKING LUNGE – SYNCHRO
2 KETTLEBELL SWINGS INTO 2 KB SNATCH (EACH ARM)
17 GOBLET SQUATS
“Hot Tamale”
For Time:
90 cal row
25 burpees
20 clean and jerks (115/80)
“Walking Dead”
AMRAP in 15 minutes of:
60 double unders
150′ walking lunge
15 deadlifts (225/155)
“Strict Lynne”
5 rounds
max reps body weight bench press
max reps strict pull-ups
*rest 3 minutes between rounds
“All Fours”
With A Partner :
AMRAP 4 min
run 400m
20 burpees
max power snatch (75/55)
4 min rest (partner goes)
AMRAP 4 min
run 400m
15 burpees
max power snatch (95/65)
4 min rest (pertner goes)
AMRAP 4 min
run 400m
10 burpees
max power snatch (115/80)
(partner goes)
“Mighty Mouse”
AMRAP in 18 minutes of:
30 thrusters (95/65)
30 box jumps (24/20)
30/21 cal row
30 toes to bar
Hot Potato
run 400m
50 wall balls (20/14)
run 400m
35 dead lifts 135/95
run 400m
20 burpees box jump overs (24/20)
run 400m
35 dead lifts (135/95)
run 400m
50 wall balls
“Amanda”
For Time:
9-7-5
Ring muscle-ups
Squat snatch (135/95)
Strong Man Stuff
Wod
With A Partner:
AMRAP IN 5 MINUTES
50/35 cal row
AMRAP “macho man” (135/95)
REST 5 MINUTES
AMRAP IN 5 MINUTES
35/25 cal row
AMRAP “macho man” (155/105)
REST 5 MINUTES
AMRAP IN 5 MINUTES
20/15 cal row
AMRAP “macho man” (185/135)
*”macho man”
3 power cleans
3 front squats
3 push jerks
“Helen”
3 rounds for time of:
run 400m
21 kettle bell swings (53/35)
12 pull-ups
“Double Dip”
AMRAP in 15 minutes of:
50 double unders
18/12 cal row/bike/ski or 200m run
15 Dumbell hang squat cleans 50/35
