091821 Saturday

Posted: 09/17/2021 in Uncategorized, WOD

“All Star Special”

For Time
3 Rounds:
12 Thrusters (95/65)
9 Strict Pull-ups

800 Meter Run

3 Rounds:
9 Thrusters (115/85)
9 Strict Pull-Ups

800 Meter Run

3 Rounds:
6 Thrusters (135/95)
6 Burpee Strict Pull-Ups

800 Meter Run

Score = Time it takes to complete the workout

091721 Friday

Posted: 09/16/2021 in Uncategorized, WOD

“The Flip Side”

For Time
3 Rounds:
21 Double Dumbbell Push Press (50/35)
12 Power Snatches (95/65)

Directly Into…

3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)

Score = Time it takes to complete the workout

091521 Wednesday

Posted: 09/14/2021 in Uncategorized, WOD

“Hanging on a moment”

5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

Score = Time it takes to complete the workout

091421 Tuesday

Posted: 09/13/2021 in Uncategorized, WOD

“Ball Don’tLie”

Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (20/14)

Score = Time it takes to complete the workout

091321 Monday

Posted: 09/12/2021 in Uncategorized, WOD

“Diamond In The Rough”

For Time
10-8-6-4-2:
Strict Pull-Ups
Hand Release Push-Ups
Double Dumbbell Devil’s Press (50/35)
Double Dumbbell Box Step Overs (24″/20″)

Score = Time it takes to complete the workout

091221 Sunday

Posted: 09/11/2021 in Uncategorized, WOD

“Boulder Shoulders”

AMRAP 12:
30m Double Dumbbell Overhead Carry (50/35)
90 Double Unders

Score = Total Rounds + Meters & Double Unders in 12:00

091121 Saturday

Posted: 09/10/2021 in Uncategorized, WOD

“Always Remembered”

[Teams of 2]
Buy-In: 2001 Meter Row

4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press

Cash-Out: 2977 Meter Row

Score = Time it takes to complete the workout
Break up the work with a partner as needed

091021 Friday

Posted: 09/09/2021 in Uncategorized, WOD

“Its Not Over”

[0:00-9:00]
AMRAP 9:**
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)

[Kilos = 52/39]

[9:00-15:00]:
Heavy Single Power Snatch

090921 Thursday

Posted: 09/08/2021 in Uncategorized, WOD

PART 1: FRONT SQUAT
5-5-5-3-3-3-1-1-1
Score = log loads across all 9 sets

PART 2:” FASTBALL”

1 Round For Time:
400m Run
40 Wall Balls (20/14)
400m Run

Score = Time it takes to complete the workout

090821 Wednesday

Posted: 09/07/2021 in Uncategorized, WOD

“Shiner”

On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)

Score: Slowest round

090721 Tuesday

Posted: 09/06/2021 in Uncategorized, WOD

“Compounding Interest”

For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)

Directly Into..

1 Round of:
30 Overhead Squats (95/65)
100 Double Unders

Score = Time it takes to complete the workout

090621 Labor Day

Posted: 09/05/2021 in Uncategorized, WOD

9 Am Only!!

“Smitty”

With a partner for time

3 rounds

Run 400 M

40 Power Clean 95/65

40 Front Squat 95/65

40 Push Jerk 95/65

40 Back Squat 95/65

40 Burpee over the Bar 95/65

then

—Run 400m at the end of 3rd round—

Wear a vest if you have one.

090521 Sunday

Posted: 09/04/2021 in Uncategorized, WOD

“Quagmire”

Every 3:00 for 21:00 (7 Sets):
3 Heavy Back Squat (Athletes Pick Load)
200m Sprint

*Score: Log all lifts. Score is heaviest set.

090421 Saturday

Posted: 09/03/2021 in Uncategorized, WOD

“Best Foot Forward”

3 Rounds For Time:
100 Double Unders
15 Strict Pull-Ups
30 Single Dumbbell Box Step-overs

Dumbbell: (50/35)
Box: (24″/20″)

*Score = Time it takes to complete the workout

090321 Friday

Posted: 09/02/2021 in Uncategorized, WOD

AMRAP 10:
15/12 Calorie Row
9 Double Dumbbell Strict Presses (50/35)

[Rest 5 Minutes]

AMRAP 10:
15/12 Calorie Row
9 Deadlifts (275/185)

*Score = Sum Total of rounds and reps across both AMRAPs

090221 Thursday

Posted: 09/01/2021 in Uncategorized, WOD

“Rounding Out”

3 rounds for time of:

Row 500 meters
Run 400 meters
30 Abmat sit-ups

090121 Wednesday

Posted: 08/31/2021 in Uncategorized, WOD

“Gwen and Where”

For Time:
1,000 Meter Erg Bike
15 Unbroken Clean and Jerks
1,000 Meter Erg Bike
12 Unbroken Clean and Jerks
1,000 Meter Erg Bike
9 Unbroken Clean and Jerks
1,000 Meter Erg Bike

Every Additional Break:
15/12 Cal Penalty

Barbell: (115/85)

*Score = Time it takes to complete the workout

083121 Tuesday

Posted: 08/30/2021 in Uncategorized, WOD

“Going Down Swinging”

For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees

*Score = Time it takes to complete the workout

083021 Monday

Posted: 08/29/2021 in Uncategorized, WOD

“Bait & Switch”

AMRAP 20:
2 Strict Burpee Pull-Ups
4 Power Snatches (135/95)
8 Box Jump Overs (24″/20″)

[On the 0-5-10-15]:
500 Meter Row

*Score = Rounds and Reps Completed at 20:00

082721 Friday

Posted: 08/26/2021 in Uncategorized, WOD

“Rundy”

5 Rounds For Time:
400 Meter Run
15 Power Snatches (75/55)
15-12-9-6-3 Double Dumbbell Push Press (50/35)

Score = Time it takes to complete the workout

082521 Wednesday

Posted: 08/24/2021 in Uncategorized, WOD

“Boat Shoes”

For Time:
1,500/1,200 Meter Row
1,200 Meter Run

Rest 3 Minutes

1,000/800 Meter Row
800 Meter Run

Rest 3 Minutes

500/400 Meter Row
400 Meter Run

Score = Time it takes to complete the workout

082421 Tuesday

Posted: 08/23/2021 in Uncategorized, WOD

“Bangers & Mash”

7 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)

30/21 Calorie Assault Bike

5 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)

30/21 Calorie Assault Bike

3 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)

Score = Time it takes to complete the workout

082321 Monday

Posted: 08/22/2021 in Uncategorized, WOD

“Master of None”

On a 20:00 clock
For Time:
60/45 Calorie Row
30 Strict Pull-Ups
30 Deadlifts (225/155)
15 Bar-Facing Burpees

In Time Remaining Until 20:00:
Work to Establish a Heavy Single Deadlift

082221 Sunday

Posted: 08/21/2021 in Uncategorized, WOD

“The Grizzly”

3 Rounds For Time:
100m Double Dumbbell Overhead Carry (50/35)
75 Double Unders
50m Bear Crawl
25 Push-Ups

*Score = The time it takes to complete the workout
*Time Cap: 20:00

082121 Saturday

Posted: 08/20/2021 in Uncategorized, WOD

“Crash Landing”

AMRAP 20:00 W/ PARTNER
Partner 1 – AMRAP of “Nate”:
2 Ring Muscle Ups/Burpee Pull-Ups
4 Handstand Push-Ups/Double Dumbbell Push Presses
8 Kettlebell Swings

Partner 2:
200m Run
3 Clusters

Partners swap places at the completion of the clusters.
Score = Total rounds + reps of “Nate” completed.

082021 Friday

Posted: 08/19/2021 in Uncategorized, WOD

“Light Saber”

For Time:
21-18-15-12-9-6-3*
Power Snatch (75/55)
*Before each set of Power Snatch, complete 10/7 Calorie Assault Bike

Score = Time it takes to complete the workout

081921 Thursday

Posted: 08/18/2021 in Uncategorized, WOD

Bench Press

5×5 Moderate

“Go Fast”

3 Rds
800 M Run
15 V ups
10 Push Ups

081821 Wednesday

Posted: 08/17/2021 in Uncategorized, WOD

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65)

[Rest 4 Minutes]

AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/85)

[Rest 4 Minutes]

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135/95)

Score = Rounds and reps across all 3 sets

081721 Tuesday

Posted: 08/16/2021 in Uncategorized, WOD

“On The Go”

For Time:
30/24 Calorie Assault Bike
120 Double Unders
30/24 Calorie Assault Bike

*On the Minute [Starting at 0:00]:
7 Deadlifts (185/135)

*Score = Time it takes to complete the workout

081621 Monday

Posted: 08/15/2021 in WOD

“The Amanda Show”

For Time:
1 Mile Run

Directly Into…

9-7-5
Strict Burpee Pull-Ups
Power Snatch (135/95)

*Score = Time taken to complete the workout

081421 Saturday

Posted: 08/13/2021 in Uncategorized, WOD

“‘Rowdy”

On a 20:00 Clock:
Buy-In: 2000 Meter Row

Then…
Max Rounds With Remaining Time:
15 Power Cleans (95/65)
12 Box Jump Overs (24″/20″)
9 Thrusters (95/65)

Score = The number of rounds and reps

081321 Friday

Posted: 08/12/2021 in Uncategorized, WOD

“Helen”

3 Rounds For Time:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Score = The time it takes to complete the workout

081121 Wednesday

Posted: 08/10/2021 in Uncategorized, WOD

“Neat”

AMRAP 15:
3 Strict Burpee Pull-ups
6 Deadlifts (225/155)
9/6 Calorie Assault Bike

*Score = The number of rounds and reps completed in 15:00

081021 Tuesday

Posted: 08/09/2021 in Uncategorized, WOD

“Big Mac”

For Time:
800 Meter Run
150 Double Unders
800 Meter Run
50 Burpee Box Jump Overs (24″/20″)
800 Meter Run

Score = The time it takes to complete the workout

080921 Monday

Posted: 08/08/2021 in Uncategorized, WOD

PART 1. ON A 12:00 CLOCK BUILD TO A HEAVY SQUAT CLEAN

1 Squat Clean every :90 (8 sets)
1-1-1-1-1-1-1-1

*The first 3 sets can be treated as warm-ups with the last 5 sets as “work sets”
*Increase the load every round
*Score = Log all 8 sets

*Sets 1-3 – Warm-Up
*Sets 4-8 – Work Sets

“Elizabeth”

For Time:
21-15-9 reps for time of:
Squat Clean (135/95)
Ring Dips

Score = The time it takes to complete the workout

080821 Sunday

Posted: 08/07/2021 in Uncategorized, WOD

“ASAP As Possible”

For Time:
500/450m Row
10 Toes to Bar
500/450m Row
15 Toes to Bar
500/450m Row
20 Toes to Bar
500/450m Row
25 Toes to Bar
500/450m Row
30 Toes to Bar
500/450m Row

  • Score = Time it takes to complete the workout

080721 Saturday

Posted: 08/06/2021 in Uncategorized, WOD

“31 Heros”

[PARTNER WORKOUT]
AMRAP 31:00
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24″)

*This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

  • Score = The number of rounds + reps in 31:00

080621 Friday

Posted: 08/05/2021 in Uncategorized, WOD

“Hangry”

AMRAP 20:
15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches (95/65)
6 Dumbbell Strict Presses (50/35)

  • Score = The number of rounds + reps in 20:00

080521 Thursday

Posted: 08/04/2021 in Uncategorized, WOD

“Yall Come Back Now”

5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry (50/35)
30 AbMat Sit-ups
10 Barbell Power Cleans (115/85)

  • Score = Time it takes to complete the workout

080421 Wednesday

Posted: 08/03/2021 in Uncategorized, WOD

“Buy & Hold”

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75/55)

[Rest 4 Minutes]

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75/55)

  • Score = Log rounds + reps for both AMRAP’S. Score is sum total.

080321 Tuesday

Posted: 08/02/2021 in Uncategorized, WOD

[PART 1]
Every 2:00 for 10:00:
Complete 2 Touch & Go Power Cleans

Increase loads across each set

“Power Chord”

[PART 2]
AMRAP 10:
15/12 Calorie Row
3 Power Cleans (135/95)
15/12 Calorie Row
6 Power Cleans (135/95)
15/12 Calorie Row
9 Power Cleans (135/95)
15/12 Calorie Row
12 Power Cleans (135/95)

  • Add 3 Power Cleans per round for 10:00
  • Score = The number of rounds + reps/cals in 10:00

080221 Monday

Posted: 08/01/2021 in Uncategorized, WOD

“Chips & Dip”

For Time:
1 Mile Run
60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)
35 Strict Pull-Ups
40 Bar-Facing Burpees
30 Power Snatches (135/95)

  • Score = Time it takes to complete the workout

080121 Sunday

Posted: 07/31/2021 in Uncategorized, WOD

“Like A Thief In The Night”

AMRAP 10:
10/7 Calorie Assault Bike
1 Legless Rope Climb

  • Score = The number of rounds + reps completed in 10:00

073121 Saturday

Posted: 07/30/2021 in Uncategorized, WOD

“Demonstration”

3 Rounds For Time:
800 Meter Run
50 Wall Balls (20/14)
20 Alternating Single Dumbbell Devil Presses (50/35)

  • Score = The time it takes to complete the workout

073021 Friday

Posted: 07/29/2021 in Uncategorized, WOD

“Diameter”

4 Rounds For Time:
500 Meter Row
9 Deadlifts (275/185)
18 Double Dumbbell Push Press (50/35)

Score = The time it takes to complete the workout

072821 Wednesday

Posted: 07/27/2021 in Uncategorized, WOD

AMRAP 13:
10 Lateral Barbell Burpees
1 Round of “Macho Man”
10 Lateral Barbell Burpees
2 Rounds of “Macho Man”
10 Lateral Barbell Burpees
3 Rounds of “Macho Man”
10 Lateral Barbell Burpees
4 Rounds of “Macho Man”
10 Lateral Barbell Burpees
5 Rounds of “Macho Man”

Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires
1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

[Barbell: 155/105]

  • Score = The number of rounds + reps completed in 13:00
    Eg. An athlete completes the 3 rounds of “Macho Man” and 6 Lateral Barbell Burpees, the score would be 3 Rounds + 6 Reps.

072721 Tuesday

Posted: 07/26/2021 in Uncategorized, WOD

“Wild Card”

On the 10:00 x 3 Rounds:
30/24 Calorie Row
200 Meter Run
30/24 Calorie Assault Bike
200 Meter Run

  • Score = Log the time for all 3 rounds. The score is the sum total of all three rounds.

072621 Monday

Posted: 07/25/2021 in Uncategorized, WOD

“Snake Bite”

[PART 1]
For Time:
21-15-9:
Power Snatches (95/65)
15-12-7
Strict Pull-ups

  • The number of Strict Pull-Ups is 75% of Chest-to-Bar Pull-Up
  • Score = The time it takes to complete the workout

[PART 2]
SNATCH COMPLEX (For Load & Quality)
From 10:00-18:00:
In the remaining time:
1 Snatch Grip Deadlift + 1 Squat Snatch(Or Power) + 1 Overhead Squat

Score = Log heaviest load

072521 Sunday

Posted: 07/24/2021 in Uncategorized, WOD

“Get There”

For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Double Dumbbell Floor Press (50/35)
*Every 2:00: 100m Farmers Carry (50/35)

*Score = Time it takes to complete the workout