091919 Thursday

Posted: 09/18/2019 in Uncategorized

Strength:

1 RM Weighted Strict Pull up

 

“Sleeping Bag”

4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Med Ball Run

091819 Wednesday

Posted: 09/17/2019 in Uncategorized, WOD

“Bar Crawl”

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

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

091719 Tuesday

Posted: 09/16/2019 in Uncategorized, WOD

“Fuller Circle”

For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

091619 Monday

Posted: 09/15/2019 in Uncategorized, WOD

“Master Splinter”

3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

091519 Sunday

Posted: 09/14/2019 in Uncategorized, WOD

“Sandy Cheeks”

3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Dumbbell Hang Power Cleans (50/35)

091419 Saturday

Posted: 09/13/2019 in Uncategorized, WOD

“Thumb War”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Calories
1 Minute Rest

091319 Friday

Posted: 09/12/2019 in Uncategorized, WOD

“Tummy Time”

15-12-9-12-15:
Toes to Bar
Deadlifts (205)
Lateral Barbell Burpees

091119 Wednesday

Posted: 09/10/2019 in Uncategorized, WOD

“Always Remembered”

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

 

 

*1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press

091019 Tuesday

Posted: 09/09/2019 in Uncategorized, WOD

“Road Trip”

5 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders

090919 Monday

Posted: 09/08/2019 in Uncategorized, WOD

Strength

Overhead Squat

Build to a heavy single.

 

-Then-

 

“Hot Mess”

2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

090819 Sunday

Posted: 09/07/2019 in Uncategorized, WOD

“T-Rex”

On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks

Build in Barbell Weight

090719 Saturday

Posted: 09/06/2019 in Uncategorized, WOD

“Toon Squad”

Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees

090619 Friday

Posted: 09/05/2019 in Uncategorized, WOD

“Dead & Company”

For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

090519 Thursday

Posted: 09/04/2019 in Uncategorized, WOD

“Slam Dunk”

AMRAP 15:
200 Meter Run
25 AbMat Sit-ups
3 Rope Climbs

090419 Wednesday

Posted: 09/03/2019 in Uncategorized, WOD

“Fish Out of Water”

For Time:
2k Row
10 Rounds of “Heavy Chief” (155/105)

1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

090319 Tuesday

Posted: 09/02/2019 in Uncategorized, WOD

“Big Bird”

AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

090219 Monday

Posted: 09/01/2019 in Uncategorized, WOD

9 Am only

“Smitty”

W/ Partner

3 Rounds
400m Run
40 Power Cleans (95/65)
40 Front Squats (95/65)
40 Push Jerk (95/65)
40 Back Squats (95/65)
40 Burpee over the bar

Finish 3rd round with a 400 m run.

w/ Vest 20/14

 

090119 Sunday

Posted: 08/31/2019 in Uncategorized, WOD

“Wallpaper”

5 Rounds:
21/15 Calorie Assault Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups

083119 Saturday

Posted: 08/30/2019 in Uncategorized, WOD

“Three Stooges”

Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

083019 Friday

Posted: 08/29/2019 in Uncategorized, WOD

Strength:

Power Clean Complex

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

 

-Then-

 

“Squeaky Clean”

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

082919 Thursday

Posted: 08/28/2019 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy 5

 

-Then-

 

“Heavy Metal”

AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

082819 Wednesday

Posted: 08/27/2019 in Uncategorized, WOD

“Halftime”

30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Row

082719 Tuesday

Posted: 08/26/2019 in Uncategorized, WOD

“Cement Truck”

Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

082619 Monday

Posted: 08/25/2019 in Uncategorized, WOD

Strength:

Thrusters

Build to a heavy set of 10

 

“Sucker Punch”

21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

082519 Sunday

Posted: 08/24/2019 in Uncategorized, WOD

“Knee Slapper”

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

082419 Saturday

Posted: 08/23/2019 in Uncategorized, WOD

“Runaway Train”

Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike

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)

082319 Friday

Posted: 08/22/2019 in WOD

For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

082219 Thursday

Posted: 08/21/2019 in Uncategorized, WOD

“Team Tosh Sprint”

Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

082119 Wednesday

Posted: 08/20/2019 in Uncategorized, WOD

“Frank the Tank”

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

082019 Tuesday

Posted: 08/19/2019 in Uncategorized, WOD

“30 Rock”

AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

081919 Monday

Posted: 08/18/2019 in Uncategorized, WOD

Strength:

Back Squat

Build to a heavy 3

 

-Then-

 

“Dirty Water”

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

081819 Sunday

Posted: 08/17/2019 in Uncategorized, WOD

“Russian Roulette”

5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

081719 Saturday

Posted: 08/16/2019 in Uncategorized, WOD

“Chips Ahoy”

For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

081619 Friday

Posted: 08/15/2019 in Uncategorized, WOD

“Hangnail”

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

081519 Thursday

Posted: 08/14/2019 in Uncategorized, WOD

“Wreck Trek”

On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter MedBall Run (20/14)
15 Wallballs (20/14)
200 Meter Run

081419 Wednesday

Posted: 08/13/2019 in Uncategorized, WOD

NO CLASSES!

081319 Tuesday

Posted: 08/12/2019 in Uncategorized, WOD

Strength:

Power Clean

3 Position Power Clean

-Then-

“IHOP”

AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)

081219 Monday

Posted: 08/11/2019 in Uncategorized, WOD

“Hit and Run”

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

081119 Sunday

Posted: 08/10/2019 in Uncategorized, WOD

“Double Fist”

For Time:
500 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000 Meter Row

12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press

500 Meter Row

Dumbbells: (35’s/25’s)

081019 Saturday

Posted: 08/09/2019 in Uncategorized, WOD

“31 Heroes”

Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)

*400 Meter Continuous Med Ball Run

080919 Friday

Posted: 08/08/2019 in Uncategorized, WOD

“Blockbuster”

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

080819 Thursday

Posted: 08/07/2019 in Uncategorized, WOD

“Hip Hop”

For Time:
1 Mile Run

Directly Into…

50-40-30-20-10:
Double Unders
AbMat Sit-ups

080719 Wednesday

Posted: 08/06/2019 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 6,4,2

-Then-

“Optimus Prime”

AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

080619 Tuesday

Posted: 08/05/2019 in Uncategorized, WOD

“Monkey Business”

4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

080519 Monday

Posted: 08/04/2019 in Uncategorized, WOD

Strength:

Build to a heavy complex:

1 Power Snatch

1 OHS

1 Squat Snatch

 

-Then-

 

“Rocket Power”

For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)

080419 Sunday

Posted: 08/03/2019 in Uncategorized, WOD

“March Madness”

3 Rounds:
25 AbMat Sit-ups
150 Meter Front Rack Dumbbell Walk (35’s/25’s)
25 AbMat Sit-ups
15 Front Squats (115/85)

080219 Friday

Posted: 08/01/2019 in Uncategorized, WOD

“Cool Whip”

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees