080722 Sunday

Posted: 08/06/2022 in Uncategorized, WOD

5 Sets (1 set every 3 minutes )
3 Rope Climbs/9 Strict Pull Ups
10 Burpee Box Jump Overs (30/24)
-perform easy row as rest between sets-

080622 Saturday

Posted: 08/05/2022 in Uncategorized, WOD

Teams of 2
100 Box Jump Overs (24/20)
50 Synchro Toes to Bar
100 Handstand Push-ups
50 Synchro Toes to Bar
100 Box Jump Overs (24/20)

Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)

080522 Friday

Posted: 08/04/2022 in Uncategorized, WOD

Every 2:00 (10 sets)
12/10 Calorie Echo Bike
2 Snatch (185/125)

080422 Thursday

Posted: 08/03/2022 in Uncategorized, WOD

Teams of 2

3 Min Max Cal Row
3 Min Max Alt. DB Snatch(50/35)
3 Min Max Wall Walks

-1 Min Rest-

3 Min Max Cal Row
3 Min Max Single Arm Alt Devils Press(50/35)
3 Min Max Push-Ups

-1 Min Rest-

3 Min Max Cal Row
3 Min Max Single Arm Alt Overhead Reverse Lunges(50/35)
3 Min Max Pull-Ups

Score=Total Reps Completed
*Keep track of total reps completed after each section

080322 Wednesday

Posted: 08/02/2022 in Uncategorized, WOD

7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders

080222 Tuesday

Posted: 08/01/2022 in Uncategorized, WOD

2 Rounds
40/32 Calorie Echo Bike
40 Wall Balls (20/14)
30 V-Ups
20 Chest to Bar Pull Ups

080122 Monday

Posted: 07/31/2022 in Uncategorized, WOD

Freedom (RX’d)

5 sets (Every 3:30)
200m Run
12 Clean and Jerks (135/95)
Touch and Go

073122 Sunday

Posted: 07/30/2022 in Uncategorized, WOD

8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower

073022 Saturday

Posted: 07/29/2022 in Uncategorized, WOD

Teams of 2
150 Dumbbell Shoulder to Overhead (35s/25s)
100 Deadlifts (185/125)
50 Box Jump Overs (30/24)

072922 Friday

Posted: 07/28/2022 in Uncategorized, WOD

5 sets:
2:00 Amrap
8 Burpee Pull-ups
4 Wall Walks / 50ft Bear Crawl
Max effort Push-ups
—rest 1 minute between sets—

072822 Thursday

Posted: 07/27/2022 in Uncategorized, WOD

Strength:

Deadlift and Handstand Push Ups

5 sets (1:1)
200m Run OR 20/15 Calorie Bike
15 V-ups
To End of Building and Back (50s/35s)

072722 Wednesday

Posted: 07/26/2022 in Uncategorized, WOD

Teams of 2
3:00 Amrap (4 sets)
500/425m Row (each/same time)
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 1:00 between sets-

Individual Option:
3:00 Amrap (4 sets)
500/425m Row
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 1:00 between sets-

072622 Tuesday

Posted: 07/25/2022 in Uncategorized, WOD

Strength:

Bench Press and Box Jumps

“Great White Shark”

12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)

072522 Monday

Posted: 07/24/2022 in Uncategorized, WOD

Strength:

Front Squats and Pull Ups

‘Megalodon”

For Time:
21-15-9
Thrusters (95/65)
Burpee over Bar
Chest to Bar

072322 Saturday

Posted: 07/22/2022 in Uncategorized, WOD

“More than a Memory”

3 sets:
2 Rounds
2 Rope Climbs (15ft)
6 Strict Handstand Push Up (Or 12 Push-ups)
12 Dumbbell Power Cleans (2×50/35)
-rest 1:1 between sets-

072222 Friday

Posted: 07/21/2022 in Uncategorized, WOD

3 rounds:
30 Toes to Bar
50’ Overhead Walking lunge (95/65)

072122 Thursday

Posted: 07/20/2022 in Uncategorized, WOD

Strength:

Dead Lifts and HSPU

“Callin’ Baton Rouge”

Teams of 2
170/135 Calorie Echo bike
125 Synchro Air Squats

  • Split Bike calories as needed *

Individual Option:
85/65 Calorie Bike
125 Air Squats

072022 Wednesday

Posted: 07/19/2022 in Uncategorized, WOD

“The Thunder Rolls”

5 sets: (Every 5:00)
20/16 Calorie Row
20 V-ups
20 Pull-ups

071922 Tuesday

Posted: 07/18/2022 in Uncategorized, WOD

Strength:

Bench Press & Box Jumps

“The Dance”

7 sets:
1:30 AMRAP
10 Deadlifts (135/95)
5 Box Jumps (24/20)
Max Meter Run in Remaining Time
-rest 1:30 between sets-

071822 Monday

Posted: 07/17/2022 in Uncategorized, WOD

Strength:

Front Squats and Chin Ups

“Friends in low places”

For Time:
12-9-6-3
Snatch (135/95)
24-18-12-6
Burpee over Bar

072422 Sunday

Posted: 07/17/2022 in Uncategorized, WOD

Partner
5 Rounds (each/1:1)
12/10 Calorie Bike
50 Double Unders
8 Power Cleans 205/145
-You go, I go –

071622 Saturday

Posted: 07/15/2022 in Uncategorized, WOD

Partner WOD(Teams of 2)

20 Min AMRAP

Partner A: 500/400m Row
Partner B: Max Rounds of:
8 Wallballs(20/14)
8 Alt. DB Snatch(50/35)
8 Box Jump Overs(24″/20″)

Score=Total Rounds Completed
-Athletes will switch when Partner A/B completes meters on row
-Athletes will pick up where their partner left off on during max rounds.
Example: If Partner B completes 4 DB Snatches in their 3 round, Partner A will have to complete 4 DB Snatches before moving on.

071522 Friday

Posted: 07/14/2022 in Uncategorized, WOD

“Lovin’, Touchin’, Squeesin'”

For time:
75 Power Cleans (135/95)
*Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar

071422 Thursday

Posted: 07/13/2022 in Uncategorized, WOD

Strength

Deadlift & Handstand Push ups

Teams of 2
16:00 AMRAP
15 Synchro Single Arm Dumbbell Shoulder to Overhead (left) (50/35)
15 Synchro Single Arm Dumbbell Shoulder to Overhead (right) (50/35)
P1: 200m Run
P2: 15/12 Calorie Row
*Switch at completion

Individual Option:
16:00 AMRAP
15 Single Arm Dumbbell Shoulder to Overhead (left) (50/35)
15 Single Arm Dumbbell Shoulder to Overhead (right) (50/35)
200m Run
15/12 Calorie Ski Erg

071322 Wednesday

Posted: 07/12/2022 in Uncategorized, WOD

“Partner Tommy V”
21 Thrusters (each) (115/80)
30 Strict Pull ups (Split)
15 Thrusters (each) (115/80)
20 Strict Pull ups (Split)
9 Thrusters (each) (115/80)
10 Strict Pull Ups (Split)

Individual Option:
21 Thrusters (115/80)
15 Strict Pull Ups
15 Thrusters (115/80)
10 Strict Pull ups
9 Thrusters (each) (115/80)
5 Strict Pull ups

071222 Tuesday

Posted: 07/11/2022 in Uncategorized, WOD

Strength:

Bench Press and Box Jumps

“Any way you want it”

For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
8/6 Calorie Echo Bike after each set

071122 Monday

Posted: 07/10/2022 in Uncategorized, WOD

Strength

Front Squats and Pull Ups

“Dont Stop Believin”

7 sets: (new set every 3:00)
4 Ring Muscle Ups (Or 12 Chest to Bar)
8 Snatches (115/80)

071022 Sunday

Posted: 07/09/2022 in Uncategorized, WOD

5 sets:
12/10 Calorie Echo Bike
100m Sprint
6 Burpee Box Jump Over
100m Sprint
12/10 Calorie Echo Bike
*Rest 1:1 (work: rest) between sets

070922 Saturday

Posted: 07/08/2022 in Uncategorized, WOD

Every 2:00 (10 sets)
200/175m Row
50 Double Unders

Or Partner
20 Rounds
200/175m Row
50 Double Unders
“You go, I go”

070822 Friday

Posted: 07/07/2022 in Uncategorized, WOD

For time:
20 Box Jump Overs (30/24)
10 Thrusters (155/105)
10 Power Snatch (155/105)
10 Muscle Ups (Or 25 Chest to Bar)
Run 1000m
10 Muscle Ups (Or 25 Chest to Bar)
10 Power Snatch (155/105)
10 Thrusters (155/105)
20 Box Jump Overs (30/24)

070722 Thursday

Posted: 07/06/2022 in Uncategorized, WOD

Deadlift

3 Dead Stop Deadlifts x 5

Teams of 2
50/40 Calorie Echo Bike
-into-
2 rounds:
30 Synchro Push-ups
100 ft Farmer Carry Each (Heavy)
30 Synchro Air Squats
100 ft Farmer Carry Each
15 Synchro Burpees to Plate
100 ft Farmer Carry Each
-into-
50/40 Calorie Echo Bike

070622 Wednesday

Posted: 07/05/2022 in Uncategorized, WOD

3 rounds:
8 Toes To Bar
10 Power Cleans (105/75)

-Time cap: 5 minutes-

3 rounds:
8 Toes To Bar
8 Power Cleans (135/95)

-Time cap: 10 minutes-

3 rounds:
8 Toes To Bar
6 Power Cleans (165/115)

-Time cap: 15 minutes-

3 rounds:
8 Toes To Bar
4 Power Cleans (185/125)

-Time cap: 20 minutes-

070522 Tuesday

Posted: 07/04/2022 in Uncategorized, WOD

Strength:

Bench Press:

3 Tempo Bench Press x 5 (3 second negative)

12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (50s/35s)
5-10-15-20-25 ….
Calorie Row
(Women’s Calories: 4-8-12-16-20…)

070422 Monday

Posted: 07/03/2022 in Uncategorized, WOD

No Class Monday.

Happy Independence Day!

070122 Friday

Posted: 06/30/2022 in Uncategorized, WOD

21-15-9

Handstand Push or Db Shoulder to Overhead

50ft DB Front Rack Lunge

rest 1:1

063022 Thursday

Posted: 06/29/2022 in Uncategorized, WOD

Deadlift:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%

16 min AMRAP
200m Run
10 Box Jump Overs (24/20)
4 Power Cleans (185/125)

062922 Wednesday

Posted: 06/28/2022 in Uncategorized, WOD

For time:
20/16 Calorie Row
20 V-ups
10-20-30-40-50
Wall Balls (20/14)

062822 Tuesday

Posted: 06/27/2022 in Uncategorized, WOD

Strength:

Bench Press:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%

4 sets:
20 Line Facing Burpees
3/2 Rope Climbs OR 15/12 Strict Pull-ups
-rest 1:1 between sets (3 minute max rest)-

062722 Monday

Posted: 06/26/2022 in Uncategorized, WOD

2:00 AMRAP:
15 Toes to Bar
10/8 Calorie Echo Bike
Max Power Snatches (95/65)
-rest 2:00 between sets-

*Continue until 50 Power Snatches are completed.
5 Rounds: 20 minute time cap (includes rest time)

062622 Sunday

Posted: 06/25/2022 in Uncategorized, WOD

5 rounds (each/1:1)
300/250m Bike
250/200m Row
10 Dumbbell Squats (moderate)
15yd Dumbbell Farmer Carry (moderate)
8 Dumbbell Squats (moderate)
15yd Dumbbell Farmer Carry (moderate)
6 Dumbbell Squats (moderate)

062522 Saturday

Posted: 06/24/2022 in Uncategorized, WOD

Teams of 2

AMRAP 7
Buy In: 50 Cal Row
into
Max Rounds of:
7 Shoulder to Overhead (115/85)
7 Burpees

-3 Min Rest-

AMRAP 7
Buy In: 50 Cal Row
into
Max Rounds of:
5 Shoulder to Overhead (135/95)
5 lateral Burpees Over Bar

-3 Min Rest-

AMRAP 7
Buy In: 50 Cal Row
into
Max Rounds of:
3 Shoulder to Overhead (155/105)
3 Bar Facing Burpees

Score= Rounds+Reps Completed

062422 Friday

Posted: 06/23/2022 in Uncategorized, WOD

0:00-4:00
30 Pull-ups
30 Back Squats (135/95)

-rest 2:00 –

6:00-10:00
20 Chest to Bar Pull-ups
20 Back Squats (185/125)

  • rest 2:00 –

12:00-16:00
10 Bar Muscle Ups/Burpee Pull Ups
10 Back Squats (225/155)

062322 Thursday

Posted: 06/22/2022 in Uncategorized, WOD

Deadlift:
2 Deficit Deadlifts x 5 sets @70% of 1RM

Strict Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)

Partner
200m Partner Run
20 Synchro Wall Balls (20/14)
8 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
12 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
16 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Wall Walks

Individual Option:
200m Run
20 Wall Balls (20/14)
2 Wall Walks
200m Run
20 Wall Balls (20/14)
4 Wall Walks
200m Run
20 Wall Balls (20/14)
6 Wall Walks
200m Run
20 Wall Balls (20/14)
8 Wall Walks

062222 Wednesday

Posted: 06/21/2022 in Uncategorized, WOD

100-80-60-40-20
Double Under
20 Toes to Bar after each set

062122 Tuesday

Posted: 06/20/2022 in Uncategorized, WOD

Bench Press:
2 Pause Bench Press x 5 sets @70% of 1RM
2-3 second pause

-Then-

12 Snatch (135/95)
20 Burpee Box Jump Overs (24/20)
12 Snatch (135/95)

@10:00

8 Snatch (155/105)
20 Burpee Box Jump Overs (24/20)
8 Snatch (155/105)

062022 Monday

Posted: 06/19/2022 in Uncategorized, WOD

Front Pause Squat:
2 Pause Front Squats x 5 sets @70% of 1RM

Weighted Strict Chin Up (Supinated)
3 Strict Weighted Pull-ups x 5 sets @65% of 1RM

21-18-15-12-9-6
Hang Power Cleans (95/65)
Calorie Bike
(Women Calories: 16-14-12-10-8-6)

061922 Sunday

Posted: 06/18/2022 in Uncategorized, WOD

20 min AMRAP
For Rounds AND Distance:
P1: 200m Run
10 Dumbbell Box Step Ups (50s/35s)(24/20)
6 Devils Press (50s/35s)
P2: Accumulating max Calories on Bike

*Partners switch each round
*Do not reset the bike when switching
*Run consists of 4 reps (50m = 1 rep)

061822 Saturday

Posted: 06/17/2022 in Uncategorized, WOD

“Eva Strong”

Partner Workout
5 Rounds for time:
24 Double unders (each, at the same time)
19 Toes to bar (split)
2 Clean and jerks (205/135) (split)
400m Run (each, at the same time)

5- Month
24- Day
19- Students who lost their lives
2- Teachers who lost their lives

061722 Friday

Posted: 06/16/2022 in Uncategorized, WOD

6 sets:
20/16 Calorie Row
15 Wall Ball (20/14)
10 Box Jumps (30/24)
-rest 1:1 between sets-

061622 Thursday

Posted: 06/15/2022 in Uncategorized, WOD

Deadlift:
3 Dead Stop Deadlifts x 5 sets @65% of 1RM

Handstand Push-ups (Strict):
5 Sets:
50-60% reps of max reps unbroken

800m Run
-into-
10 rounds:
6 Bar Facing Burpees
3 Power Cleans (185/125)
-into-
800m Run