041919 Friday

Posted: 04/18/2019 in Uncategorized, WOD

“Vader”

3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

041819 Thursday

Posted: 04/17/2019 in Uncategorized, WOD

“Annie’s On the Run”

For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Easter Sunday

Posted: 04/17/2019 in Uncategorized, WOD

No classes on Easter Sunday!!!

Be ready to work Monday.

041719 Wednesday

Posted: 04/16/2019 in Uncategorized, WOD

“Doorbell”

AMRAP 18:
21/15 Calorie Row
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)

041619 Tuesday

Posted: 04/15/2019 in Uncategorized, WOD

Strength:

Build to a heavy Clean & Jerk

 

-Then-

 

“Grace”

For Time:
30 Clean and Jerks (135/95)

041519 Monday

Posted: 04/14/2019 in Uncategorized, WOD

“Marathon Monday”

2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

041419 Sunday

Posted: 04/13/2019 in Uncategorized, WOD

10 min EMOM Back Squat

2 Back Squat

 

-Then-

 

“Step Down”

3 Rounds:
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge

041319 Saturday

Posted: 04/12/2019 in Uncategorized, WOD

“Tip Toe”

21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees

041219 Friday

Posted: 04/11/2019 in Uncategorized, WOD

“TNT”

For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters

Barbell: 95/65

041119 Thursday

Posted: 04/10/2019 in Uncategorized

“Christine”

3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)

041019 Wednesday

Posted: 04/09/2019 in Uncategorized, WOD

Strength:

Front Squat

Build to heavy 3

 

-Then-

 

“Heartbreak Kid”

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

040919 Tuesday

Posted: 04/08/2019 in Uncategorized, WOD

“Bad Blood”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Row
1 Minute Rest

040819 Monday

Posted: 04/07/2019 in Uncategorized, WOD

Strength:

Power Cleans

Build to a heavy 3

 

-Then-

 

“Black and Blue”

5 Rounds:
10 Power Cleans (135/95)
10 Burpees

040719 Sunday

Posted: 04/06/2019 in Uncategorized, WOD

“Sea Level”

For Time:
2,500/2,000 Meter Row

*Every 3 Minutes (Starting at 0:00):
10 Kettlebell Swings (70/50)
30 Double Unders

040619 Saturday

Posted: 04/05/2019 in Uncategorized, WOD

“Me Three”

Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)

040519 Friday

Posted: 04/04/2019 in Uncategorized, WOD

“Tri Sprint Intervals”

5 Rounds:
AMRAP 4:
30/20 Calorie Row
50 Double Unders
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

040419 Thursday

Posted: 04/03/2019 in Uncategorized

“Rope Swing”

AMRAP 15:
3 Rope Climbs (15′)
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups

040319 Wednesday

Posted: 04/02/2019 in Uncategorized, WOD

“Rear End”

AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Row
15 Push Jerks (135/95)

040219 Tuesday

Posted: 04/01/2019 in Uncategorized, WOD

“Doce”

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

040119 Monday

Posted: 03/31/2019 in Uncategorized, WOD

Strength:

3 Pos Snatch

Build to a Moderate Complex

 

-Then-

 

“Snake Bite”

21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

033119 Sunday

Posted: 03/30/2019 in Uncategorized, WOD

“Smirnoff”

3 Rounds:
600 Meter Run
30 Russian Kettlebell Swings (53/35)
30 Push-ups

033019 Saturday

Posted: 03/29/2019 in Uncategorized, WOD

“Rope-a-Dope”

Teams of 3

AMRAP 25:
90/60 Calorie Row
60 Alternating Dumbbell Snatches (50/35)
300 Double Unders
15 Rope Climbs

032919 Friday

Posted: 03/28/2019 in Uncategorized, WOD

“Macho Mile”

4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

*1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks*

032819 Thursday

Posted: 03/27/2019 in Uncategorized, WOD

“Helmet Hair”

5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups

032719 Wednesday

Posted: 03/26/2019 in Uncategorized, WOD

“Dead Broke”

AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)

*Rest 5 Minutes*

AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)

*Rest 5 Minutes*

AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)

032619 Tuesday

Posted: 03/25/2019 in Uncategorized, WOD

“Inner Tube”

25-20-15-10-5

Power snatches (75/55)

Toes to Bar

Burpees

032519 Monday

Posted: 03/24/2019 in Uncategorized, WOD

19.5 Redo

 

or

 

“Wall-E”

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

*Switching Arms Every 5 Reps For Push Press*

 

032419 Sunday

Posted: 03/23/2019 in Uncategorized, WOD

“Steamroll”

AMRAP 25:

50 Meter Sled Drag (95/65)

100 Meter Med Ball Run

200 Meter Run

032319 Saturday

Posted: 03/22/2019 in Uncategorized, WOD

Strength

Teams of 3:
12 Minutes to Build to a Heavy 3-Position Power Clean

*One barbell. Score is sum of all three weights. Rest 3 minutes before completing “Party Bus”.

 

-Then-

“Party Bus”

Teams of 3:
AMRAP 15:
9/6 Calorie Assault Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)

*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.

032219 Friday

Posted: 03/21/2019 in Uncategorized, WOD

19.5

For time:

33-27-21-15-9

Thrusters

Chest to Bar

032119 Thursday

Posted: 03/20/2019 in Uncategorized, WOD

Goat Day

On the Minute x 20:
Odd: Movement 1
Even: Movement 2

031919 Tuesday

Posted: 03/18/2019 in Uncategorized, WOD

“Megalodon”

Teams of 2
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

031819 Monday

Posted: 03/17/2019 in Uncategorized

19.4 Redo

 

or

 

“Low Key”

AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups

031719 Sunday

Posted: 03/16/2019 in Uncategorized, WOD

“Quarterback”

EMOM x 25:
Minute 1: 12/9 Calorie Row
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest

031619 Saturday

Posted: 03/15/2019 in Uncategorized, WOD

“Mind Blogger”

AMRAP 20:
Team of 2
7 Squat Clean Thrusters (115/80)
200 Meter Run

Full Round then switch

031519 Friday

Posted: 03/14/2019 in Uncategorized, WOD

19.4

For time:

3 Rounds
10 Snatches (95/65)
12 bar facing burpees

Rest 3 minutes, then:

3 Rounds
10 Bar Muscle-Ups
12 bar facing burpees

Time Cap: 12 minutes

031419 Thursday

Posted: 03/13/2019 in Uncategorized, WOD

“Goat Day”

On the Minute x 20:
Even Minute: Movement 1
Odd Minute: Movement 2

031319 Wednesday

Posted: 03/12/2019 in Uncategorized, WOD

Strength:

Back Squat

Build to a Heavy 5

-Then-

 

“Jacquelyn”
For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar

031219 Tuesday

Posted: 03/11/2019 in Uncategorized, WOD

“Bedtime”

5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

031119 Monday

Posted: 03/10/2019 in Uncategorized, WOD

19.3

For Time:
200ft. Dumbbell Overhead Walking Lunge (50/35)
50 Dumbbell Box Step-ups (50/35)
50 Strict Handstand Push-ups
200ft. Handstand Walk

10 Minute Cap

 

-or-

 

“Cindy”

20 min AMRAP

5 Pull ups

10 Pushups

15 Air Squats

031019 Sunday

Posted: 03/09/2019 in Uncategorized, WOD

“After Hours”

For Time:
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)

After Each Round:
15 AbMat Sit-ups
30 Double Unders

030919 Saturday

Posted: 03/08/2019 in Uncategorized, WOD

“Bike Drop” 

Teams of 3:

For Time (30 Minute Cap): 

60/45 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55)

60/45 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65)

60/45 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80)

60/45 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95)

60/45 Calorie Row, 15 Power Snatches, 15 Thrusters (155/105)

030819 Friday

Posted: 03/07/2019 in Uncategorized, WOD

19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

030719 Thursday

Posted: 03/06/2019 in Uncategorized, WOD

“Goat Day”

On the Minute x 20
Odd: Movement 1
Even: Movement 2

 

### Practice Example 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Practice Example 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

### Practice Example 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

### Cardio Example 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

### Cardio Example 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

030619 Wednesday

Posted: 03/05/2019 in Uncategorized, WOD

Strength:

Overhead Squat

Build to a Heavy Single

 

-Then-

 

“Pins and Needles”

AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

030519 Tuesday

Posted: 03/04/2019 in Uncategorized

“4-Wheel Drive”

5 Rounds:
AMRAP 4:
21/15 Calorie Row
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

030419 Monday

Posted: 03/03/2019 in Uncategorized, WOD

“Adele”

5 Rounds:
1 Minute Row
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest

-Or-

19.2 Again

030319 Sunday

Posted: 03/02/2019 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy set of 3

-Then-

“Black Eye”

5 Rounds:
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)

030219 Saturday

Posted: 03/01/2019 in Uncategorized, WOD

“Mercury”

Teams of 3
AMRAP 25:
12/9 Calorie Row
12 Kettlebell Swings (53/35)
9 Burpees

Complete full rounds before switching