061919 Wednesday

Posted: 06/18/2019 in Uncategorized, WOD

Strength:

ComplexBuild to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

“Bartender”

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

061819 Tuesday

Posted: 06/17/2019 in Uncategorized, WOD

“Helen”

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

061719 Monday

Posted: 06/16/2019 in Uncategorized, WOD

Strength:

Back Squat

3×6

 

“Escape from Wonderland”

3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

061619 Sunday

Posted: 06/15/2019 in Uncategorized, WOD

NO CLASS ON 06/16/19

 

 

 

 

061519 Saturday

Posted: 06/14/2019 in Uncategorized, WOD

Teams of 3 (For Time | 30 Minute Cap)
800 Meter Med Ball Run
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Med Ball Run

061419 Friday

Posted: 06/13/2019 in Uncategorized, WOD

“Rush Hour”

On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

061319 Thursday

Posted: 06/12/2019 in Uncategorized, WOD

“Pharmacy”

5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

061219 Wednesday

Posted: 06/11/2019 in Uncategorized, WOD

Strength:

Thruster

Build to a heavy 3

 

-Then-

 

“Chest Hair”

For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

061119 Tuesday

Posted: 06/10/2019 in Uncategorized, WOD

“The Good Life”

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

061019 Monday

Posted: 06/09/2019 in Uncategorized, WOD

Strength:

Build to a heavy Squat Snatch/Power Snatch

 

-Then-

 

“High Heels”

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders

060919 Sunday

Posted: 06/08/2019 in Uncategorized, WOD

“Double Down”

AMRAP 15:
30/21 Calorie Row
100 Meter Dumbbell Farmers Carry
15 Dumbbell Power Cleans
100 Meter Dumbbell Farmers Carry

Dumbbells: (50’s/35’s)

060819 Saturday

Posted: 06/07/2019 in Uncategorized, WOD

For Time (Teams of 3 | 25 Minute Cap):
200/140 Calorie Assault Bike or Row

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (135/95)

060719 Friday

Posted: 06/06/2019 in Uncategorized, WOD

“Deck of Cards”

For Time:
52 Cards

Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run

060619 Thursday

Posted: 06/05/2019 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 5

 

-Then-

 

“Tail Lights”

Teams of 3 (For Time | 25 Minute Cap)
100 Deadlifts (135/95)
400 Meter Prowler Push or Sled Drags (45/35)
75 Deadlifts (185/135)
400 Meter Prowler Push or Sled Drags (45/35)
50 Deadlifts (225/155)
400 Meter Prowler Push or Sled Drags (45/35)

060519 Wednesday

Posted: 06/04/2019 in Uncategorized, WOD

“Slap Happy”

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

060419 Tuesday

Posted: 06/03/2019 in Uncategorized, WOD

Strength:

Build to a heavy complex:

1 Hang Power Clean + Power Clean

 

“Power Ranger”

For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run

060319 Monday

Posted: 06/02/2019 in Uncategorized, WOD

“Eighteen Wheeler”

AMRAP 18:
12/9 Calorie Assault Bike or Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

060219 Sunday

Posted: 06/01/2019 in Uncategorized, WOD

“Midline Madness”

3 Giant Sets, Not for Time:
21 Abmat Sit-ups
21 Hip Extensions
21 Hollow Rocks
21 Glute Bridges
21 Banded Pull-Aparts
21 Banded Good Mornings

060119 Saturday

Posted: 05/31/2019 in Uncategorized, WOD

“Adderall”

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Score is total barbell reps completed.

053119 Friday

Posted: 05/30/2019 in Uncategorized, WOD

10 Min Strict Pull up work.

 

“Death Race”

5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

053019 Thursday

Posted: 05/29/2019 in Uncategorized, WOD

“Yogi”

For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups

Box: (24”/20”)
Dumbbell: (Single 50/35)

052919 Wednesday

Posted: 05/28/2019 in Uncategorized, WOD

Strength:

Push Jerk

Build to a heavy 3

 

-Then-

 

“Bel-Air”

AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row

052819 Tuesday

Posted: 05/27/2019 in Uncategorized, WOD

“Jelly Belly”

50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
10-8-6-4-2: Deadlifts (275/185)

052719 Monday

Posted: 05/26/2019 in Uncategorized, WOD

9am Only!!

“Murph”

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

052619 Sunday

Posted: 05/25/2019 in Uncategorized, WOD

NO CLASS TIMES!

 

Get ready for MURPH!!

052519 Saturday

Posted: 05/24/2019 in Uncategorized, WOD

“Fancy Pants”

For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run

052419 Friday

Posted: 05/23/2019 in Uncategorized, WOD

“Joker”

For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

052319 Thursday

Posted: 05/22/2019 in Uncategorized, WOD

7 Rounds, On the 3:00
18/12 Calorie
5 Hang Power Cleans

Build in Weight Each Round. Score is Load. Post Times in Comments.

Memorial Day Weekend!

Posted: 05/22/2019 in Uncategorized, WOD

Just a heads up:

No classes Sunday!!! 5/26

 

5/27 Monday class @ 9am only!!!

 

 

052219 Wednesday

Posted: 05/21/2019 in Uncategorized, WOD

Strength:

Pausing Front Squat

-Build to a heavy 2

Hang Squat Clean

-Build to heavy single

 

-Then-

 

“Dirt Nap”

3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

052119 Tuesday

Posted: 05/20/2019 in Uncategorized, WOD

“Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

052019 Monday

Posted: 05/19/2019 in Uncategorized, WOD

“Hot Air”

On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

051919 Sunday

Posted: 05/18/2019 in Uncategorized, WOD

“Frozen Ropes”

2 Rounds:
200′ Walking Lunge
100 Double Unders
35/25 Calorie Assault Bike or Row

051819 Saturday

Posted: 05/17/2019 in Uncategorized, WOD

“Buzz Lightyear”

Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

051719 Friday

Posted: 05/16/2019 in Uncategorized, WOD

“Fight Gone Bad”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

051619 Thursday

Posted: 05/15/2019 in Uncategorized, WOD

“Dirt Road”

3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups

051519 Wednesday

Posted: 05/14/2019 in Uncategorized, WOD

“Bar Star”

Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

051419 Tuesday

Posted: 05/13/2019 in Uncategorized, WOD

“Undercover”

3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
35/25 Calorie Assault Bike

051319 Monday

Posted: 05/12/2019 in Uncategorized, WOD

“Wall Street”

3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

051219 Sunday

Posted: 05/11/2019 in Uncategorized, WOD

Strength:

Back Squats

Build to a heavy 5

 

-Then-

 

“Water Country”

Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set

Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set

051119 Saturday

Posted: 05/10/2019 in Uncategorized, WOD

“Cement Mixer”

On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Score is slowest round

051019 Friday

Posted: 05/09/2019 in Uncategorized, WOD

Strength:

Deadlifts

Build to a heavy 3

 

-Then-

 

“Smooth Criminal”

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

050919 Thursday

Posted: 05/08/2019 in Uncategorized

“Train Wreck”

8 Rounds:
40 Seconds Med Ball Cleans (20/14)
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest

Score is lowest rep total of the 8 rounds

050819 Wednesday

Posted: 05/07/2019 in Uncategorized, WOD

“Jack Squat”

21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run

050719 Tuesday

Posted: 05/06/2019 in Uncategorized, WOD

“Lead Foot”

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

050619 Monday

Posted: 05/05/2019 in Uncategorized, WOD

Strength:

Build to a heavy Snatch.

 

-Then-

 

“Isabel”

For Time:
30 Power Snatches (135/95)