071320 Monday

Posted: 07/12/2020 in Uncategorized, WOD

Strength:

Overhead Squats:

Build to a heavy 5

 

-Then-

 

“Jackie Legs”

For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)

071220 Sunday

Posted: 07/11/2020 in Uncategorized, WOD

“Box Spring”

For Time:
75/50 Calorie Assault Bike
40 Dumbbell Hang Clean and Jerks (50/35)
50 Dumbbell Box Step-ups (24″/20″)
40 Dumbbell Hang Clean and Jerks (50/35)
75/50 Calorie Assault Bike

071120 Saturday

Posted: 07/10/2020 in Uncategorized, WOD

“Cement Mixer”

Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar

071020 Friday

Posted: 07/09/2020 in Uncategorized, WOD

Strength:

Hang Squat Clean

Build to a heavy single

 

-Then-

 

“Dirt Nap”

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

070920 Thursday

Posted: 07/08/2020 in Uncategorized, WOD

“Oh Deere”

For Time:
50/35 Calorie Row
50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row
50/35 Calorie Assault Bike

070720 Wednesday

Posted: 07/07/2020 in Uncategorized, WOD

“Slumber Party”

2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run

070720 Tuesday

Posted: 07/06/2020 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 5-4-3

 

-Then-

 

“Deadbolt”

AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

070620 Monday

Posted: 07/05/2020 in Uncategorized, WOD

“Stub Hub”

21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Assault Bike
Overhead Squats (95/65)

070520 Sunday

Posted: 07/04/2020 in Uncategorized, WOD

“Southpaw”

AMRAP 15:
3 Kettlebell Swings (53/35)
3 Kettlebell Box Step-ups (24″/20″)
3 Calorie Bike
6 Kettlebell Swings (53/35)
6 Kettlebell Box Step-ups (24″/20″)
6 Calorie Bike
9 Kettlebell Swings (53/35)
9 Kettlebell Box Step-ups (24″/20″)
9 Calorie Bike

Add [3] Reps Per Round

070420 Saturday

Posted: 07/03/2020 in Uncategorized, WOD

HAPPY INDEPENDENCE DAY!!

 

“Glen”

For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

070320 Friday

Posted: 07/02/2020 in Uncategorized, WOD

Strength:

Pausing Front Squat

2 Pausing Front Squat (2 secs) x 8

 

-Then-

 

“Battleship”

5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row

070220 Thursday

Posted: 07/01/2020 in Uncategorized, WOD

“Strict Press Lynne”

5 Rounds:
Max Unbroken Strict Presses (95/65)
Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets

070120 Wednesday

Posted: 06/30/2020 in Uncategorized, WOD

“Dirt Devil”

On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50’s/35’s)

063020 Tuesday

Posted: 06/29/2020 in Uncategorized, WOD

“Underground”

For Time [30 Minute Cap]:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
12/9 Calorie Bike

062920 Monday

Posted: 06/28/2020 in Uncategorized, WOD

“Laces Out”

AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

062820 Sunday

Posted: 06/27/2020 in Uncategorized, WOD

“Smallville”

16 Rounds:
20 Seconds Hollow Rocks
10 Seconds Rest
20 Seconds Superman Rocks
10 Seconds Rest

062720 Saturday

Posted: 06/26/2020 in Uncategorized, WOD

“Mind Eraser”

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

062620 Friday

Posted: 06/25/2020 in Uncategorized, WOD

“846”

10 Rds

8 TTB

4 Burpee over the bar

6 DL 225/185

062520 Thursday

Posted: 06/24/2020 in Uncategorized, WOD

“Onside Kick”

AMRAP 16:
3 Pull ups, 50′ Walking Lunge, 50′ Bear Crawl
6 Pull ups, 50′ Walking Lunge, 50′ Bear Crawl
9 Pull ups, 50′ Walking Lunge, 50′ Bear Crawl

[Add 3 Pull ups Each Round]

062420 Wednesday

Posted: 06/23/2020 in Uncategorized, WOD

“Hook and Ladder”

[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

062320 Tuesday

Posted: 06/22/2020 in Uncategorized, WOD

“Hot Route”

AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)

062220 Monday

Posted: 06/21/2020 in Uncategorized, WOD

“7-on-7”

AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups

062120 Sunday

Posted: 06/20/2020 in Uncategorized, WOD

“Wallflower”

AMRAP 15:
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold

062020 Saturday

Posted: 06/19/2020 in Uncategorized, WOD

“Groundhog Day”

For Time:
600 Meter Run
50 Kettlebell Swings (53/35)
400 Meter Run
30 Chest to Bar Pull-ups
200 Meter Run With Kettlebell
30 Chest to Bar Pull-ups
400 Meter Run
50 Kettlebell Swings (53/35)
600 Meter Run

061920 Friday

Posted: 06/18/2020 in Uncategorized, WOD

“Cookie Monster”

AMRAP 15:
20 Power Snatches (95/65)
40 Double Unders
20 Burpees
40 Double Unders

061820 Thursday

Posted: 06/17/2020 in Uncategorized, WOD

“Cash Back”

50-35-20-35-50:
AbMat Sit-ups

After Each Round:
10 Double Dumbbell Push Press (50’s/35’s)
50 Meter Double Dumbbell Walk*

* 1 Arm Overhead + 1 Arm at Hang

061720 Wednesday

Posted: 06/16/2020 in Uncategorized, WOD

“Speed Dating”

5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters

061620 Tuesday

Posted: 06/15/2020 in Uncategorized, WOD

“Pay Dirt”

10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)

061520 Monday

Posted: 06/14/2020 in Uncategorized, WOD

“thank you, NEXT?”

5 Rounds:
30 Double Unders
15 Thrusters (75/55)

Directly Into…

5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)

061420 Sunday

Posted: 06/13/2020 in Uncategorized, WOD

“Little Giants”

5 Giant Sets:
10 Double Dumbbell Romanian Deadlifts
15 Plank-ups
20 Weighted Glute Bridges
25 AbMat Sit-ups

Rest 1 Minute Between Rounds

No OLY CLASSES

Posted: 06/13/2020 in Uncategorized, WOD

Just a heads up,

 

NO OLY CLASSES UNTIL FURTHER NOTICE!

 

 

061320 Saturday

Posted: 06/12/2020 in Uncategorized, WOD

“Wedding March”

For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

061220 Friday

Posted: 06/11/2020 in Uncategorized, WOD

“Double Knot”

For Time:
100 Double Unders
21 Strict Pull-ups
21 Double Dumbbell Squat Cleans (50’s/35’s)
75 Double Unders
15 Strict Pull-ups
15 Double Dumbbell Squat Cleans (50’s/35’s)
50 Double Unders
9 Strict Pull-ups
9 Double Dumbbell Squat Cleans (50’s/35’s)

061120 Thursday

Posted: 06/10/2020 in Uncategorized, WOD

8 Rounds:
:20 Seconds Single Arm Strict Press (Left)
:10 Seconds Rest
:20 Seconds Hollow Rocks
:10 Seconds Rest
:20 Seconds Single Arm Strict Press (Right)
:10 Seconds Rest
:20 Seconds Walkout Push-ups
:10 Seconds Rest

061020 Wednesday

Posted: 06/09/2020 in Uncategorized, WOD

“Fight Gone Bad”

3 Rounds For Reps:
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

060920 Tuesday

Posted: 06/08/2020 in Uncategorized, WOD

“Quarter Zip”

AMRAP 25:
400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Alternating Dumbbell Power Snatches (50/35)
12 Jumping Lunges

060820 Monday

Posted: 06/07/2020 in Uncategorized, WOD

“Sweat Sixteen”

AMRAP 16:
100 Meter Farmers Carry (50’s/35’s)
15 Toes to Bar
20 Deadlifts (95/65)

060720 Sunday

Posted: 06/06/2020 in Uncategorized, WOD

“Sunday Best”

On the Minute x 10:
16 Single Arm Russian Dumbbell Swings (50/35)
Max Front Plank in Time Remaining

Rest 5 Minutes

On the Minute x 10:
10 Single Arm Dumbbell Strict Presses (50/35)
Max Side Plank in Time Remaining (Switch Each Round)

060620 Saturday

Posted: 06/05/2020 in Uncategorized, WOD

“Lactaid”

AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run

Continue to Add (10) Squats Per Round

060520 Friday

Posted: 06/04/2020 in Uncategorized, WOD

30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Push-ups

Directly Into…

10-20-30:
Alternating Dumbbell Hang Clean and Jerks (50/35)
Burpees

060420 Thursday

Posted: 06/03/2020 in Uncategorized, WOD

“Farmhand”

5 Rounds:
100′ Walking Lunge
200 Meter Single Arm Farmers Carry (50/35)
30 AbMat Sit-ups

060320 Wednesday

Posted: 06/02/2020 in Uncategorized, WOD

“Hellhole”

For Time:
50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

 

Alt for Devil’s Press: Power Snatch 115/85

060220 Tuesday

Posted: 06/01/2020 in Uncategorized, WOD

“Space Cadet”

21-18-15-12-9-6-3:
Barbell Fronts Squats (95/65)
200 Meter Run

060120 Monday

Posted: 05/31/2020 in Uncategorized, WOD

WELCOME BACK!!

“Base Camp”

AMRAP 15:
1 Round of “Strict Cindy”
1 BARBELL Power Clean and Jerk (135/95)
1 Round of “Strict Cindy”
2 BARBELL Power Clean and Jerk (135/95)
1 Round of “Strict Cindy”
3 BARBELL Power Clean and Jerk (135/95)

Add (1) BARBELL Power Clean and Jerk (135/95)