112721 Saturday

Posted: 11/26/2021 in Uncategorized, WOD

Team of 3
5,000 Meter Bike
70 Push Jerks (135/95)
5,000 Meter Bike
50 Push Jerks (155/105)
5,000 Meter Bike
30 Push Jerks (185/135)

[Kilos = (61/43) , (70/48), (84/61)]

*Score = Time it takes to complete the workout

Time Cap = 35 Minutes

112521 Thursday

Posted: 11/24/2021 in Uncategorized, WOD

Happy Thanksgiving!

“Murph”

No Class!!

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

112421 Wednesday

Posted: 11/23/2021 in Uncategorized, WOD

Teams of 2
3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans

Barbell: (155/105)

[Kilos = 70/48]

*Score = Time it takes to complete the workout

Workout Flow:
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)
. . .
P1 500 Meter Row + 5 Power Cleans (P2 Rests)
P2 500 Meter Row + 5 Power Cleans (P1 Rests)
. . .
P1 750 Meter Row + 7 Power Cleans (P2 Rests)
P2 750 Meter Row + 7 Power Cleans (P1 Rests)

. . .
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)

. . .

[Time Cap = 35 Minutes]

112321 Tuesday

Posted: 11/22/2021 in Uncategorized, WOD

27-21-15-9:
Box Jump Overs (24″/20″)
Thrusters (95/65)

[Kilos = 43/29]

*Score = Time it takes to complete the workout.

112221 Monday

Posted: 11/21/2021 in Uncategorized, WOD

5 Rounds x AMRAP 3:
4 Devil’s Press (50’s/35’s)
6 Toes to Bar
24 Double Unders

Rest 1 Minute Between Rounds

[Kilos = 22.5/15]

112121 Sunday

Posted: 11/21/2021 in Uncategorized, WOD

6 Rounds on the 4:00
1000 Meter Bike
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)
Remaining time. . .
Rounds 1-2 Max Plank Hold
Rounds 3-4 Max Hollow Body Hold
Rounds 5-6 Max Seated L Sit Hold

112021 Saturday

Posted: 11/19/2021 in Uncategorized, WOD

Teams of 3
3 Rounds For Time:
1,000 Meter Run (Together)
30 Burpee Strict Chest to Bar Pull Ups (Partition However)
50 Hang Power Cleans (155/105) (Partition However)

[Time Cap: 35 Minutes]

111921 Friday

Posted: 11/18/2021 in Uncategorized, WOD

AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches (50/35)

[Add 3 Dumbbell Reps Per Round]

[Kilos = 22.5/15]

*Score = Total Rounds + Reps

Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders into the next Round. . . their score would be 5+13.

111821 Thursday

Posted: 11/17/2021 in Uncategorized, WOD

Partner WOD:
20 Rounds for Time: you go, I go style. Complete full rounds before switching:
12 Ab-mat Sit-ups

10 Wallballs(20/14)

8 Box Jumps(24/20)

111721 Wednesday

Posted: 11/16/2021 in Uncategorized, WOD

For Time [38 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar

2 Minutes On, 1 Minute Off

*Score = Time it takes to complete the workout

If time capped, add 1 second to your time for every missed rep.

111621 Tuesday

Posted: 11/15/2021 in Uncategorized, WOD

3 Rounds:
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead

Dumbbells: (50’s/35’s)

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout

111521 Monday

Posted: 11/14/2021 in Uncategorized, WOD

Build to A Heavy Set of 3 Power Snatch

*Score= Heaviest Load

[On the 0:00]
9-6-3:
Power Snatches (135/95)
Burpee Box Jump Overs (30″/24″)

[8 Minute Time Cap]

[Kilos = 61/43]

[On the 10:00]
12-9-6:
Power Snatches (95/65)
Box Jump Overs (24″/20″)

[8 Minute Time Cap]

[Kilos = 43/29]

Power Snatches (75/55)
Bar-Facing Burpees

[8 Minute Time Cap]

[Kilos = 34/25]

*Score = Sum Total Time of 3 Rounds

111221 Friday

Posted: 11/11/2021 in Uncategorized, WOD

On the 1:30 for 5 Rounds
Max Unbroken Double Dumbbell Strict Press (50/35)

[Kilos = 22.5/15]

*Score = Total Reps


“DANCE WITH THE DEVIL”

15-12-9-6:
Devil’s Press (50’s/35’s)
Calorie Row
*Women Row Same Calories

Directly Into…

6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
*Women Row Same Calories

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout.

111121 Thursday

Posted: 11/10/2021 in Uncategorized, WOD

Team of 2
7 Rounds For Time:
400 Meter Run (teams run together)
29 Back Squats (partition however) (135/95)

[Kilos = 61/43]

*Score = Time it takes to complete the workout.

111021 Wednesday

Posted: 11/09/2021 in Uncategorized, WOD

Fluffy

[AMRAP 8]:
Bike Calories

Rest 2 Minutes

*Score = Total Bike Calories

[AMRAP 8]:
1 Rope Climb (15′)
10 Double Unders
1 Rope Climb (15′)
20 Double Unders
1 Rope Climb (15′)
30 Double Unders

Add 10 Double Unders Every Round

[8 Minute Window]:
Establish 5RM Deadlift

*Score = Heaviest Load

111021 Tuesday

Posted: 11/08/2021 in Uncategorized, WOD

3 Rounds On the 2:00:
5 Front Squats

*Score = Sum Total Load


42-30-18:
Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 30-24-12

[Kilos = 9/6]

*Score = Time it takes to complete the workout

110821 Monday

Posted: 11/07/2021 in Uncategorized, WOD

On the 2:00 x 10 Rounds:
15 Box Jumps (24″/20″)
10 Toes to Bar
1 Snatch

Athletes can Build in Weight or Stay at A Heavy Across All Rounds

*Score = Sum Total Load (Snatch)

110621 Saturday

Posted: 11/05/2021 in Uncategorized, WOD

“GLEN MEETS GWEN”

For Time [40 Minute Cap]:
Team of 2
60 Clean and Jerks (115/85)
Partition However
1 Mile Run
Must Run Together
20 Rope Climbs
Partition However
1 Mile Run
Must Run Together
100 Burpees
Synchro

[Kilos = 52/38]

*Score = Time it takes to complete the workout

110521 Friday

Posted: 11/04/2021 in Uncategorized, WOD

“GREAT BALLS OF FIRE”

AMRAP 15:
Calorie Bike

On the Minute [Starting at 0:00]:
10 Wall Balls (20/14)

[Kilos = 9/6]

*Score = Total Bike Calories.

110421 Thursday

Posted: 11/03/2021 in Uncategorized, WOD

10-8-6-4-2:
Strict Press

“ARMAGEDDON”

AMRAP 10:
15 Strict Press (95/65)
15/12 Calorie Row

[Kilos = 43/29]

*Score = Rounds + Reps completed

110221 Tuesday

Posted: 11/02/2021 in Uncategorized, WOD

4-4-3-3-2-2:
Bench Press

“Just the two of us”

AMRAP 10:
9 Thrusters (75/55)
35 Double Unders

[Kilos = 34/25]

*Score = Rounds + Reps

110321 Wednesday

Posted: 11/02/2021 in Uncategorized, WOD

“MAY I HAVE ANOTHER”

On the 3:00 x 7 Rounds:
200 Meter Sandbag/Medball Run (50/35) (20/14)
12 Toes to Bar
9 Deadlifts (185/135)

[Kilos =
Sandbag 22.5/15
Deadlift 84/61]

*Score = Athletes will enter split times for all 7 Rounds. Score will be athletes’ Slowest Time.

110121 Monday

Posted: 10/31/2021 in Uncategorized, WOD

“Half Hour Power Show”

AMRAP 30:
Max Meter Row

Every 5 Minutes [Starting at 0:00]
5 Strict Burpee Pull Ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24″/20″)

[Kilos = 43/29]

*Score = Total Meters

103121 Halloween

Posted: 10/30/2021 in Uncategorized, WOD

3 Rounds For Time:
30 Burpees
50 AbMat Sit-Ups
800 Meter Run

*Score = Time it takes to complete the workout

103021 Saturday

Posted: 10/29/2021 in Uncategorized, WOD

Teams of 3
For Time:
400 Wall Balls (20/14)
100 Strict Chest to Bar Pull-Ups
10,000 Meter Bike

[40 Minute Time Cap]

[Kilos = 9/6]

*Chipper Style- Must complete all reps of one movement before moving onto the next
*Score = Time it takes to complete the workout

102921 Friday

Posted: 10/28/2021 in Uncategorized, WOD

“Yes Ma’am”

3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts (225/155)
12 Double Dumbbell Strict Press (50/35)
9 Box Jumps (30″/24″)

[Barbell Kilos = 102.5/70]
[Dumbbell Kilos = 22.5/15]

*Score = Time it takes to complete the workout

PART 2 [until the 22:00]:
Build to A Heavy 3 Deadlift

102821 Thursday

Posted: 10/27/2021 in Uncategorized, WOD

“You Should Go”

[Teams of 2]
For Time:
3-6-9-12-15-18:
Toes to Bar
Kettlebell Swings (53/35)
Burpees

[Kilos = 24/16]

*Score = Time it takes to complete the workout

102721 Wednesday

Posted: 10/26/2021 in Uncategorized, WOD

“Country Roads”

AMRAP 10:
1,600 Meter Run
Max Calorie Bike

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Bike

Rest 3 Minutes

AMRAP 6:
800 Meter Run
Max Calorie Bike

Rest 2 Minutes

AMRAP 4:
400 Meter Run
Max Calorie Bike

Rest 1 Minutes

AMRAP 2:
200 Meter Run
Max Calorie Bike

*Score = Sum Total Bike Calories from all 5 Rounds

102621 Tuesday

Posted: 10/25/2021 in Uncategorized, WOD

“Machete”

For Time [25 Minute Cap]:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders

1 Round of “Macho Man”:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

[Kilos = 61/43]

*Score = Time it takes to complete the workout.

102521 Monday

Posted: 10/24/2021 in Uncategorized, WOD

“Indy 500”

AMRAP 20:
5 Strict Pull-ups
10 Alternating Dumbbell Snatches (70/50)
15 Lateral Dumbbell Burpees

[Kilos = 32/22.5]

*Score = Rounds + Reps

102321 Saturday

Posted: 10/22/2021 in Uncategorized, WOD

For Time:
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats (50’s/35’s)

After Each Round:
1 Rope Climb
50 Meter Dumbbell Farmers Carry

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout

102221 Friday

Posted: 10/21/2021 in Uncategorized, WOD

1a) 2×3 Power Snatch

*Score = Heaviest Load

1b) 2×3 Push Press

*Score = Heaviest Load

AMRAP 7:
Power Snatches (115/85)

On the Minute:
7 Toes to Bar

Rest 6 Minutes

AMRAP 7:
Bar-Facing Burpees

On the Minute:
7 Push Press (115/85)

[Kilos = 52/38]

*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps

102121 Thursday

Posted: 10/20/2021 in Uncategorized, WOD

“5k(AREN)”

5 Rounds:
1k Run
30 Wall Balls (20/14)

[Kilos = 9/6]

*Score = Time it takes to complete the workout

Time Cap: 40 Minutes

102021 Wednesday

Posted: 10/19/2021 in Uncategorized, WOD

On wthe 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
30 Double Unders
500 Meter Bike

[Kilos = 61/43]

*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.

101921 Tuesday

Posted: 10/18/2021 in Uncategorized, WOD

For Time:
21 Overhead Squats (95/65)
800 Meter Run
18 Overhead Squats (95/65)
600 Meter Run
15 Overhead Squats (95/65)
400 Meter Run
12 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)

[Kilos = 43/29 ]

*Score = Time it takes to complete the workout

101821 Monday

Posted: 10/17/2021 in Uncategorized, WOD

4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24″/20″)

*Score = Time it takes to complete the workout

101521 Friday

Posted: 10/14/2021 in Uncategorized, WOD

“Nicknack”

AMRAP 20:
400 Meter Row
Max Unbroken Push Ups

*Score = Total Push Ups
*Should be able to get 5 reps per round

101421 Thursday

Posted: 10/13/2021 in Uncategorized, WOD

Hang Power Clean
7-7-7-5-5-5-3-3-3

*Score = Sum Total of Heaviest Barbell for 7 + 5 + 3

“Belly Ache”

30-20-10:
Hang Power Cleans (95/65)
AbMat Sit-ups
Step Back Lunges (95/65)
AbMat Sit-ups

[Kilos = 43/29]

*Score = Time it takes to complete the workout

101321 Wednesday

Posted: 10/12/2021 in Uncategorized, WOD

“OH MY TOSH”

[On the 0]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 2]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 6]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 12]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 14]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 18]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 24]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 26]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 30]:
600 Meter Run + 9 Deadlifts (225/155)

[Cap at 36:00]

[Kilos = 102.5/70]

*Record Time For Each Round

*Score Is Sum Total Time of All 9 Rounds

101221 Tuesday

Posted: 10/11/2021 in Uncategorized, WOD

Build to A Heavy 3 Front Squat
[15 Minute Window]

*Score = Heaviest Load

“HEARTACHE”

3 Rounds For Time:
10 Front Squats (185/135)
20 Toes to Bar
50 Double Unders

[Kilos = 84/61]

*Score = Time it takes to complete the workout

101121 Monday

Posted: 10/10/2021 in Uncategorized, WOD

“Jack Sparrow”

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x25ft Increments

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout

101021 Sunday

Posted: 10/09/2021 in Uncategorized, WOD

5 Rounds on the 5:00
800 Meter Bike
8 Barbell Bench Press
12 Strict Ring Dips

*Build in weight each round

*Score = Heaviest Barbell Weight

100921 Saturday

Posted: 10/08/2021 in Uncategorized, WOD

5×3 Heavy Thruster

*Athletes should choose a weight heavier than their “FRANCINE” weight

*Score = Lightest Barbell Weight

“Francine”

10 Rounds For Time:
3 Thrusters (135/95)
3 Strict Chest to Bar Pull Ups

[Kilos = 61/43]

*Score = Time it takes to complete the workout

100821 Friday

Posted: 10/07/2021 in Uncategorized, WOD

“Freddy Goes Surfing”

21-15-9:
Kettlebell Swings (70/53)
Burpees

Directly Into…

3 Rounds For Time:
400 Meter Run
21 Burpees

*Score = Time it takes to complete the workout

100721 Thursday

Posted: 10/06/2021 in Uncategorized, WOD

“Team Player”

[Teams Of 2]
AMRAP 20:
Max Meter Row

Switch After Completing:
20 Box Jumps (24″/20″)
200ft Farmers Carry (50’s/35’s)

[Kilos = 22.5/15]

*Score = Total Meters (Partner 1 Meters + Partner 2 Meters)

110721 Sunday

Posted: 10/06/2021 in Uncategorized, WOD

“REMAIN SEATED”

AMRAP 18:
Buy-In: 5,000 Meter Bike
In Time Remaining. . .
20 Russian Kettlebell Swings (70/53)
40 Air Squats

[Kilos = 32/24]

*Score = Rounds + Reps

100621 Wednesday

Posted: 10/05/2021 in Uncategorized, WOD

“Furiously Fast”

AMRAP 6:
Max Rounds of “DT” (115/85) [Kilos = 52/38]

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

  • 1 Round of “DT” = 27 Reps

Rest 6 Minutes

AMRAP 6:
Max Rounds of “Cindy”

1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps

Rest 6 Minutes:

AMRAP 6:
Max Calorie Assault Bike

*Score = Sum Total Reps For 3 Sets

100521 Tuesday

Posted: 10/04/2021 in Uncategorized, WOD

“Parti Time”

For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar

Partition However You’d Like

*Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.

100421 Monday

Posted: 10/03/2021 in Uncategorized, WOD

Strength:

Build to a Heavy Power Snatch

5 sets of on the 2:00
5 – 4 – 3 – 2 – 1
Power Snatch

*Score = Sum Total Load

“Climbing & Climbing”

2-4-6-8-10:
Power Snatches (135/95)

After Each Round:
400 Meter Row
2 Rope Climbs

[Kilos= 61/43]

*Score = Time it takes to complete the workout

100321 Sunday

Posted: 10/02/2021 in Uncategorized, WOD

“Hit The Deck”

AMRAP20:
100 Meter Bike
15 Double Dumbbell Floor Press (35/20)
12 Double Dumbbell Alternating Plank Rows (35/20)
9 Double Dumbbell Burpee Deadlifts (35/20)

[Kilos = 15/10]

*Score = Rounds + Reps