012322 Sunday

Posted: 01/22/2022 in Uncategorized, WOD

“Shopaholic”

For Time
10 Rounds:
15 AbMat Sit Ups
15 Russian Kettlebell Swings (70/53)

Every 3:00 [Starting on the 0:00]
100m Single Kettlebell Farmer’s Carry (Suitcase Carry)
*Switch arms at 50m

[Kilos = 32/24]

*Score = Time it takes to complete the workout

012222 Saturday

Posted: 01/21/2022 in Uncategorized, WOD

“Stay Awhile”

For Time:
100 Double Unders

4 Rounds:
15 Burpees to Target
15 Wall Balls (20/14)

100 Double Unders

4 Rounds
15 Burpees to Target
15 Wall Balls (20/14)

100 Double Unders

[Kilos = 9/6]

*Score = Time it takes to complete the workout

[Time Cap = 30 Minutes]

012122 Friday

Posted: 01/20/2022 in Uncategorized, WOD

“Joker”

For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)

Every Round Adds Up to 11 Reps

[Kilos = 102.5/70]

*Score = Time it takes to complete the workout

Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)

*Score = Heaviest Load

012022 Thursday

Posted: 01/19/2022 in Uncategorized, WOD

AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row

Dumbbell: (50/35)
[Kilos = 22.5/15]
Box: (24”/20″)

*Score = Sum Total Reps
1 Rep = 1 Dumbbell Rep or 1 Calorie

011922 Wednesday

Posted: 01/18/2022 in Uncategorized, WOD

“Barnhart’s Bet”

[On the 0:00]
For Time:
21 Power Cleans (115/85)
30/21 Calorie Echo Bike
21 Power Cleans (115/85)

[Kilos = 52/38]

[On the 8:00]
For Time:
15 Power Cleans (155/105)
30/21 Calorie Echo Bike
15 Power Cleans (155/105)

[Kilos = 70/48]

[On the 16:00]
For Time:
9 Power Cleans (185/135)
30/21 Calorie Echo Bike
9 Power Cleans (185/135)

[Kilos = 84/61]

[Cap at 24:00]

*Score = Sum Total Time it takes to complete the workout

011822 Tuesday

Posted: 01/17/2022 in Uncategorized, WOD

“Jan”

“ Jan “

For next Tuesday. Thanks Luke!

4 rounds
25/20 calorie row
10 Single Arm DB Push Press (R)
12 Deadlifts 185/115
10 Single Arm DB Push Press (L) 50lb DB

011722 Monday

Posted: 01/16/2022 in Uncategorized, WOD

“C2 Cindy”

AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats

Every 5 Minutes [Starting at 0:00]:
500 Meter Row

  • Score = Total Rounds + Reps of “Cindy”
  • Pick-up where you left off after row

011622 Sunday

Posted: 01/15/2022 in Uncategorized, WOD

“Tigger”

On the 5:00 x 4 Rds
15-12-9
Alternating Single Dumbbell Snatches (50/35)
Lateral Burpees Over Dumbbell

011522 Saturday

Posted: 01/14/2022 in Uncategorized, WOD

“Triple Trouble”

[Team of 3]
For Time:
3,000 Meter Row
15 Rope Climbs
3,000 Meter Run

[Time Cap= 45 Minutes]

*Score = Time it takes athlete’s team to complete the workout
Teams can partition however they’d like
Must complete movement before moving on to the next

011422 Friday

Posted: 01/13/2022 in Uncategorized, WOD

3 Position Snatch Complex

10 RDS on the 1:30

Snatch from the Floor
Low Hang Snatch
High Hang Snatch

-Then

AMRAP 5:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees

[Kilos = 43/29]

*Score = Rounds + Reps

011322 Thursday

Posted: 01/12/2022 in Uncategorized, WOD

“Station Wagon”

On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest

[Kilos = 32/24]

*Score = Total Reps
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up

Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.

011222 Wednesday

Posted: 01/11/2022 in Uncategorized, WOD

6 sets of 2:
Barbell Front Squats

*Score – Heaviest Load

Part 2: “Three Strikes”

AMRAP 12:
3 Dumbbell Front Squats (50/35)’s
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats (50/35)’s
6 Chest To Bar Pull-ups
6 Box Jump Overs (24″/20″)
9 Dumbbell Front Squats (50/35)’s
9 Chest To Bar Pull-ups
9 Box Jump Overs (24″/20″)

[Continue To Add 3 Reps Each Round]

[Kilos = 22.5/15]

*Score = Rounds + Reps
Example Score: If you finish the round of 12’s and get 5 Dumbbell Front Squats your score would be 4 + 5.

“Bouncer”

Posted: 01/10/2022 in Uncategorized, WOD

For Time:
100 Double Unders
2,000 Meter Bike
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Bike
100 Double Unders

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout

011022 Monday

Posted: 01/09/2022 in Uncategorized, WOD

“Marston”

AMRAP 20:
1 Deadlift (315/225)
10 Toes to Bar
15 Bar-Facing Burpees

[Kilos = 142/102.5]

*Score = Rounds + Reps

010922 Sunday

Posted: 01/08/2022 in Uncategorized, WOD

“Pit Stop”

3 Rounds For Time:
500m Bike
20 American Kettlebell Swings (53/35)
500m Bike
20 Reverse Burpees

[Kilos = 13/9]

*Score = Time it takes to complete the workout

010822 Saturday

Posted: 01/07/2022 in Uncategorized, WOD

“Only Frans”

For Time:
15-12-9:
Thrusters (95/65)
Pull Ups

[Rest 2 Minutes]

12-9-6:
Thrusters (115/85)
3-2-1 Rope Climbs

[Rest 2 Minutes]

9-6-3:
Thrusters (135/95)
Burpee Pull Ups

[Kilos=]
(43/29)
(52/38)
(61/43)

*Score = Time it takes to complete the workout

010722 Friday

Posted: 01/06/2022 in Uncategorized, WOD

“Push to Start”

2-4-6-8-10:
Wall Walks
Deadlifts (275/185)
Double Unders (10x)

[Kilos = 124/84]

*Score = Time it takes to complete the workout

010622 Thursday

Posted: 01/05/2022 in Uncategorized, WOD

“Heat Wave”

TEAMS OF 2
3 Rounds For Time [40 Minute Cap]
500 Meter Bike Erg
1,000 Meter Bike Erg
1,500 Meter Bike Erg

DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups

FLOW:
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups

P1: 1,000 Meter Bike P2: 20 AbMat Sit Ups
P2: 1,000 Meter Bike P1: 20 AbMat Sit Ups

P1: 1,500 Meter Bike P2: 30 AbMat Sit Ups
P2: 1,500 Meter Bike P1: 30 AbMat Sit Ups

P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
. . .
The workout will end with P2 completing 1,500 Meter Bike

*Score = Time it takes to complete the workout

010522 Wednesday

Posted: 01/04/2022 in Uncategorized, WOD

“The Other Total”

For Max Load:
Power Clean
Bench Press
Overhead Squat

*Score = Sum Total Load (Heaviest Power Clean + Heaviest Bench Press + Heaviest Overhead Squat)

010422 Tuesday

Posted: 01/03/2022 in Uncategorized, WOD

“Opening Up”

AMRAP 15:
10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
20 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)

Add 10 Wall Balls Per Round

[Kilos = 9/6]

*Score = Rounds + Reps

Example Score: if an athlete completes the round of 40 Wall Balls + 15 Burpee Box Jump Overs and completes 10 Wall Balls into the round of 50 . . . their score would be 4 + 10.

010322 Monday

Posted: 01/02/2022 in Uncategorized, WOD

“What the Helen?”

For Time:
1,200 Meter Row
63 Kettlebell Swings (53/35)
36 Pull Ups/24 Strict

[Kilos = 24/16]

*Score = Time it takes to complete the workout

[Time Cap = 15 Minutes]

010122 Saturday

Posted: 12/31/2021 in Uncategorized, WOD

Happy New Year

AMRAP 22:
22 Box Jump Overs (24″/20″)
22 Wall Balls (20/14)
22 Handstand Push-ups/ Push Ups
22 Single Dumbbell Hang Clean & Jerks (50/35)

[Kilos = (9/6) (22.5/15)]

*Score = Rounds + Reps

123121 Friday

Posted: 12/30/2021 in Uncategorized, WOD

10-9-8-7-6-5-4-3-2-1:
Chest to Bar Pull Ups
Squat Snatches (95/65)

[Kilos = 43/29]

*Score = Time it takes to complete the workout

123021 Thursday

Posted: 12/29/2021 in Uncategorized, WOD

[TEAMS OF 2]
AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (50’s/35’s)

Switch After Partner Completes:
600 Meter Run

*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry

[Kilos = 22.5/15]

*Score = Rounds + Reps

122921 Wednesday

Posted: 12/28/2021 in Uncategorized, WOD

[Time Cap: 30 Minutes]
5 Rounds:
30/21 Calorie Row
1 Round of “DT”

Rest 2 Minutes Between Sets

Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)

[Kilos]
Round 1: (84/61)
Round 2: (75/52)
Round 3: (70/48)
Round 4: (61/43)
Round 5: (52/38)

*Score = Time it takes to complete the workout

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

122821 Tuesday

Posted: 12/28/2021 in Uncategorized, WOD

On the 2:00 for 5 sets. . .

10-8-6-4-2:
Barbell Thrusters

*Score = Heaviest Load

For Time:
30 Dumbbell Thrusters (50/35)’s
50/35 Calorie Echo Bike
150 Double Unders

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout

122721 Monday

Posted: 12/26/2021 in Uncategorized, WOD

Part 1

Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

Part 2:

AMRAP 9:
3 Hang Power Snatches (75/55)
3 Burpee Pull-ups
6 Hang Power Snatches (75/55)
6 Burpee Pull-ups
9 Hang Power Snatches (75/55)
9 Burpee Pull-ups

[Add 3 Reps Per Round]

[Kilos = 34/25]

*Score = Rounds + Reps
Example Score: if an athlete completes the round of 12’s and 3 Hang Power Snatches into the round of 15’s, their score would be 12+3

122421 Christmas Eve

Posted: 12/23/2021 in Uncategorized, WOD

No Class

For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24″/20″)
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-Ups
11 Wall Balls (20/14)
12 Calorie Bike

[Kilos = (61/43) (24/16) (9/6)]

*Score = Time it takes to complete the workout

122321 Thursday

Posted: 12/22/2021 in Uncategorized, WOD

Partner
2000 Row
4000m Bike
1 mile run (broken into 400 m you go I go run)
400 Dubs
100 Abmat Sit-ups.

Partition However.

We will miss you Helen.

122221 Wednesday

Posted: 12/21/2021 in Uncategorized, WOD

10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press (50’s/35’s)

After Each Set:
100 Meter Farmers Carry (50’s/35’s)

*Score = Time it takes to complete the workout

[Kilos = 22.5/15]

[Time Cap= 28 Minutes]

122021 Monday

Posted: 12/19/2021 in Uncategorized, WOD

AMRAP 20:
8 Alternating Dumbbell Snatches (50/35)
8 Toes to Bar
250 Meter Row

[Kilos = 22.5/15]

*Score = Rounds + Reps

121121 Saturday

Posted: 12/10/2021 in Uncategorized, WOD

Team of 2]
For Time:
100 Synchro AbMat Sit Ups
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
10 Rope Climbs (15ft.) Partition However
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
10 Rope Climbs (15ft.) Partition However
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
100 Synchro AbMat Sit Ups

[Kilos = 22.5/15]

*Score = Time it takes athletes’ team to complete the workout.

Time Cap = 28 Minutes

120921 Friday

Posted: 12/09/2021 in Uncategorized, WOD

On A 20:00 Clock athletes will complete “DIANE”

21-15-9:
Deadlifts (225/155)
Handstand Push-ups/Double Dumbbell Push Press (50/35)

[Kilos = 102.5/70]

*Score = Time it takes to complete the workout.

In Remaining Time. . .
Build to A Heavy 3 Deadlift

*Score = Heaviest Load

120921 Thursday

Posted: 12/08/2021 in Uncategorized, WOD

AMRAP 20:
4 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)

With Time Remaining:
Max Meter Row

[Kilos = 24/16]

*Score = Total Meters.

120821 Wednesday

Posted: 12/07/2021 in Uncategorized, WOD

Open gym @830

“Sneaky Seven”

7 Rounds For Time:
7 Box Jump Overs (30″/24″)
7 Power Cleans (135/95)
7 Toes to Bar
7 Front Squats (135/95)
7 Bar-Facing Burpees
7 Push Jerks (135/95)
7 Chest to Bar Pull-ups

[Kilos = 61/43]

*Score = Time it takes to complete the workout.

120721 Tuesday

Posted: 12/06/2021 in Uncategorized, WOD

5 Rounds For Time:
1,000 Meter Bike Erg
50 Double Unders
15-12-9-6-3 Strict Ring Dips

*Score = Time it takes to complete the workout.

120621 Monday

Posted: 12/05/2021 in Uncategorized, WOD

Every 2 Minutes x 5 Sets:
3 Hang Power Snatches

*Score = Heaviest Load

10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs (50’s/35’s) (24″/20″)

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout.

110421 Saturday

Posted: 12/03/2021 in Uncategorized, WOD

Team of 3:
AMRAP6: Clean & Jerks (135/95)
AMRAP6: Bike Calories
AMRAP6: Wall Balls (20/14)

AMRAP6: Bike Calories

AMRAP6: Build to A Heavy Clean & Jerk

[Kilos = (61/43) (9/6)]

*Score = Total Reps (Clean & Jerks + Bike Calories + Wall Balls + Bike Calories)

120321 Friday

Posted: 12/02/2021 in Uncategorized, WOD

For Time:
55 Deadlifts (225/155)
55 Toes to Bar
55 Box Jump Overs (24″/20″)
55 Kipping Handstand Push-ups/Double Db Push Press (50/35)

[Kilos = 102.5/70]

*Score = Time it takes to complete the workout.

Time Cap: 20 Minutes

120221 Thursday

Posted: 12/01/2021 in Uncategorized, WOD

Team of 2:
AMRAP 20:
200 Meter Run
40 Double Unders
2 Rope Climbs

Alternate Stations With Partner

*Score = Total Rounds + Reps

Workout Flow:
P1 200 Meter Run
P2 40 Double Unders
P1 2 Rope Climbs
[1 Round]

P2 200 Meter Run
P1 40 Double Unders
P2 2 Rope Climbs
[2 Rounds]

P1 200 Meter Run
. . . .

120121 Wednesday

Posted: 11/30/2021 in Uncategorized, WOD

“Change of Plans”

AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups/Burpee Pull ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: (50’s/35’s)

[Kilos = 22.5/15]

*Score = Sum Total Rounds + Reps

113021 Tuesday

Posted: 11/29/2021 in Uncategorized, WOD

For Time:
2,000 Meter Row

*Score = Time it takes to complete the workout

112921 Monday

Posted: 11/28/2021 in Uncategorized, WOD

For Time
2 Rounds:
8 Power Snatches (155/105)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (135/95)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

[Kilos = (70/48), (61/43), (52/38)]

*Score = Time it takes to complete the workout