112319 Saturday

Posted: 11/22/2019 in Uncategorized, WOD

3 Rounds:
800 Meter Run
21/15 Calorie
3 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

112219 Friday

Posted: 11/21/2019 in Uncategorized, WOD

“Singled Out”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

112119 Thursday

Posted: 11/20/2019 in Uncategorized, WOD

“Old MacDonald”

5 Rounds:
100 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
20 Pushups

112019 Wednesday

Posted: 11/19/2019 in Uncategorized, WOD

Strength:

Pausing Overhead Squat

Build to a single

 

-Then-

 

“Double Jointed”

AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

111919 Tuesday

Posted: 11/18/2019 in Uncategorized, WOD

“Sea Horse”

3 Rounds:
40/30 Calorie Assault Bike
800 Meter Row
400 Meter Run
20 Burpees

111819 Monday

Posted: 11/17/2019 in Uncategorized, WOD

Strength:

Macho Man Complex

Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

-Then-

“Randy Savage”

AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

No Class!!!

 

“Lynne-sanity”

5 Rounds:
Max Body weight Bench Press
Max Strict Pull-ups
400 Meter Run

111619 Saturday

Posted: 11/15/2019 in Uncategorized, WOD

“4th Down”

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

111519 Friday

Posted: 11/14/2019 in Uncategorized, WOD

Strength:

Build to a heavy:

Hang Power Clean

Power Clean

 

-Then-

 

“Power Bar”

 

AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)

 

111419 Thursday

Posted: 11/13/2019 in Uncategorized, WOD

“Climbing Annie”

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

After Each Set:
Rope Climbs (1-2-3-4-5)

111319 Wednesday

Posted: 11/12/2019 in Uncategorized, WOD

Strength:

Build to a heavy:

1 Rep Pausing Back squat (3 Sec)

1 Back Squat

 

-Then-

 

3 Rounds For Time:
30 WallBalls 20/14
20/14 Calorie Bike or Row
10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 50/35
Box: 24/20

111219 Tuesday

Posted: 11/11/2019 in Uncategorized, WOD

“Piggy Back”

Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

111119 Monday

Posted: 11/10/2019 in Uncategorized, WOD

“20.5”

or

“Jack”

AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

110919 Saturday

Posted: 11/09/2019 in Uncategorized, WOD

“Friendsgiving”

AMRAP 20

Team of 2

250 Meter Row 

10 Toes to Bar 

5 Burpees 

Athlete 1 completes full round before athlete 2 starts.

110819 Friday

Posted: 11/07/2019 in Uncategorized, WOD

“20.5”

  • For Time
  • 40 Ring Muscle-Ups
  • 80 calorie Row
  • 120 Wall Ball Shots (20/14 lb)
  • Partition any way
  • Time Cap: 20 minutes

110719 Thursday

Posted: 11/06/2019 in Uncategorized, WOD

“Goat Day”

On the Minute x 20:
Odd: Movement 1
Even: Movement 2

110619 Wednesday

Posted: 11/05/2019 in Uncategorized, WOD

“My Fitness Pals”

Teams of 3
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest

*Score is Total Bike Calories

110519 Tuesday

Posted: 11/04/2019 in Uncategorized, WOD

Strength:

EMOM 12

3 Power Snatches

 

-Then-

 

“High Noon”

AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups

110419 Monday

Posted: 11/03/2019 in Uncategorized, WOD

20.4

 

Or

 

“Open Concept”

AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Meter Row

110319 Sunday

Posted: 11/02/2019 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy 3

 

-Then-

 

5 Rds

10 Strict Press (75/55)

30 Abmat Situps

110219 Saturday

Posted: 11/01/2019 in Uncategorized, WOD

“Tip Toe” 

For Time: 

200 Meter Run, 21 Toes to Bar, 21 Burpees

200 Meter Run, 18 Toes to Bar, 18 Burpees

200 Meter Run, 15 Toes to Bar, 15 Burpees

200 Meter Run, 12 Toes to Bar, 12 Burpees

200 Meter Run, 9 Toes to Bar, 9 Burpees

200 Meter Run, 6 Toes to Bar, 6 Burpees

200 Meter Run, 3 Toes to Bar, 3 Burpees

110119 Friday

Posted: 10/31/2019 in Uncategorized, WOD

“20.4”

For time:

  • 30 box jumps, men 24 in/women 20 in.
  • 15 clean and jerks, men 95lb/ 65lb.
  • 30 box jumps, men 24 in/20 in.
  • 15 clean and jerks, men 135lb/women 85lb.
  • 30 box jumps, men 24 in/women 20 in.
  • 10 clean and jerks, men 185lb/women 115lb.
  • 30 single-leg squats
  • 10 clean and jerks, men 225lb/women 145lb.
  • 30 single-leg squats
  • 5 clean and jerks, men 275lb/women 175lb.
  • 30 single-leg squats
  • 5 clean and jerks, men 315lb/women 205lb.

Time cap: 20 minutes

103119 Thursday

Posted: 10/30/2019 in Uncategorized, WOD

“Goat Day”

On the Minute x 20:
Odd: Movement 1
Even: Movement 2

103019 Wednesday

Posted: 10/29/2019 in Uncategorized, WOD

“Tri Sprint Intervals V2”

4 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row

Rest 4 Minutes Between Rounds

102919 Tuesday

Posted: 10/28/2019 in Uncategorized, WOD

Strength:

Push Jerk

Build to heavy 3

 

-Then-

 

“Bruiser”

AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

102819 Monday

Posted: 10/27/2019 in Uncategorized, WOD

20.3 Repeat

 

Or

 

“9 Volt”

AMRAP 9:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish

102619 Saturday

Posted: 10/25/2019 in Uncategorized, WOD

“Wrong Turn” 

Teams of 2

AMRAP 25: 

12 Front Squats (95/65) 

9 Lateral Barbell Burpees  

6 Pull-ups 

Continuous 400 Meter Med Ball Run (20/14)

102519 Friday

Posted: 10/24/2019 in Uncategorized, WOD

Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups

♀ 155 lb. ♂ 225 lb.

Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set

♀ 205 lb. ♂ 315 lb.

Time cap: 9 minutes

102419 Thursday

Posted: 10/23/2019 in Uncategorized, WOD

“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2

102219 Tuesday

Posted: 10/21/2019 in Uncategorized, WOD

AMRAP 12:
15 Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

102119 Monday

Posted: 10/20/2019 in Uncategorized, WOD

“Open Road”
AMRAP 20:
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (50’s/35’s)

 

-Or-

 

20.2

AMRAP 20:

4 DB Thrusters (50/35)

6 Toes to Bar

24 Double Unders

102019 Sunday

Posted: 10/19/2019 in Uncategorized, WOD

“Latitude”
4 Rounds:
1 Minute Strict Pull-ups
1 Minute DB Reverse Lunges
1 Minute Calorie Row
1 Minute Rest

101919 Saturday

Posted: 10/18/2019 in Uncategorized, WOD

“Relentless”
5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups

101819 Friday

Posted: 10/17/2019 in Uncategorized, WOD

“20.2”

AMRAP 20:

4 DB Thrusters  50/35

6 Toes to Bar

24 Double Unders

101619 Wednesday

Posted: 10/15/2019 in Uncategorized, WOD

“Bam Bam”

Teams of 3
AMRAP 25:
10/7 Calorie Assault Bike
10 Wallballs (20/14)
10 Shuttle Runs (10 Meters)

101519 Tuesday

Posted: 10/14/2019 in Uncategorized, WOD

Strength:

Thrusters

Build to a heavy 3

 

-Then-

 

“Child’s Play”

3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders

101419 Monday

Posted: 10/13/2019 in Uncategorized, WOD

“Point Break”

AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

101319 Sunday

Posted: 10/12/2019 in Uncategorized, WOD

“Sweat Buckets”

For Time:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike

101219 Saturday

Posted: 10/11/2019 in Uncategorized, WOD

“Mind Control”

AMRAP 20:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run

100919 Wednesday

Posted: 10/08/2019 in Uncategorized, WOD

“Wow Air”

3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run (50/35)

100819 Tuesday

Posted: 10/07/2019 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 5

“Detention”

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

100719 Monday

Posted: 10/06/2019 in Uncategorized, WOD

“Rugrats”

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike

100519 Saturday

Posted: 10/04/2019 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 Snatches (115/80)

20:00 – 23:00
Rest

23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)

100419 Friday

Posted: 10/03/2019 in Uncategorized, WOD

“BFF”

Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Deadlifts 225/155

100319 Thursday

Posted: 10/02/2019 in Uncategorized, WOD

Strength:

Back Squat

3×5

 

-Then-

 

“Underbelly”

50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into…

50-35-20:
Double Unders
Air Squats

100219 Wednesday

Posted: 10/01/2019 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy single

 

-Then-

 

“Miracle-Gro”

5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)

100119 Tuesday

Posted: 09/30/2019 in Uncategorized, WOD

“Ecod”

3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

093019 Monday

Posted: 09/29/2019 in Uncategorized, WOD

Strength:

Snatch

Build to a heavy single

 

-Then-

 

“Snake Bite”

21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

092919 Sunday

Posted: 09/28/2019 in Uncategorized, WOD

“Pump It Up”

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Assault Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)