072521 Sunday

Posted: 07/24/2021 in Uncategorized, WOD

“Get There”

For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Double Dumbbell Floor Press (50/35)
*Every 2:00: 100m Farmers Carry (50/35)

*Score = Time it takes to complete the workout

072421 Saturday

Posted: 07/23/2021 in Uncategorized, WOD

“Rattlesnake”

For Time:
15 Squat Cleans
12 Squat Cleans
9 Squat Cleans
6 Squat Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
Run 200m after each movement

[Barbell: 115/85]

*Score = Time it takes to complete the workout

072321 Friday

Posted: 07/22/2021 in Uncategorized, WOD

“Adulting”

AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50/35)
30/24 Calorie Echo Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24″/20″)

*Score = The number of rounds and reps completed in 18:00

072221 Thursday

Posted: 07/21/2021 in Uncategorized, WOD

Cheeky Monkey

Partner Workout
15:00 AMRAP:
50 Double Unders
2 Rope Climbs (15ft)

*The “resting” partner will hold a 45-lb plate while the other partner completes a round. Both genders hold a 45-lb plate

072121 Wednesday

Posted: 07/20/2021 in Uncategorized, WOD

“Poker Face”

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

*Score = Rounds and reps accumulated. The Run is only a Buy-In.

072021 Tuesday

Posted: 07/19/2021 in Uncategorized, WOD

For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups

Directly Into…

1,500 Meter Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups

[Barbell: 135/95]
*All genders = 1500m Row

Score = Time it takes to complete the workout

071921 Monday

Posted: 07/18/2021 in Uncategorized, WOD

PART 1: HEAVY DOUBLE POWER SNATCH [12:00]
Power Snatch
2-2-2-2-2

*Increase loads across each set
*If newer, increase reps to 5 at light loads
*Touch & Go
*Score = Log all 5 lifts. Failed attempts count.

[PART 1]
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches (115/85)

  • Score = Number of power snatches completed at 10:00

071821 Sunday

Posted: 07/17/2021 in Uncategorized, WOD

“Stud Finder”

AMRAP 16:
1 Wall Walk
8 Overhead Squats (95/65)
2 Wall Walks
8 Overhead Squats (95/65)
3 Wall Walks
8 Overhead Squats (95/65)

*Continue to add 1 Wall Walk every round until 16:00 as passed.
*Every round has 8 Overhead Squats following the Wall Walks.

071721 Saturday

Posted: 07/16/2021 in Uncategorized, WOD

Birthday Bash

W/ a Partner

4 Rds
17 Cleans 135/95
91 Air Squats
30 Burpees

071621 Friday

Posted: 07/15/2021 in Uncategorized, WOD

“Snack Bar”

3 Rounds For Time:
400 Meter Run
10 Power Cleans (155/105)
500/450 Meter Row
10 Push Jerks (155/105)

  • Score = Time taken to complete the workout

071521 Thursday

Posted: 07/14/2021 in Uncategorized, WOD

Front Rack In-Place Lunges

[PART 1 – 0:00-10:00]
“HEAVY DAY”
FOR LOAD:
12-8-6-4-2
*Increase the load across all sets
*Score = Log loads for each round

For Time:
40-30-20
Abmat Sit-ups
Russian Kettlebell Swings (70/53)
Directly into…
30-20-10
Overhead Medicine Ball Sit-ups (14/10)
Empty Barbell Good Mornings (45/35)

071421 Wednesday

Posted: 07/13/2021 in Uncategorized, WOD


“UNFRIENDLY FRAN”

On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
9 Strict Pull-ups
9 Thrusters (115/85)

  • Score = Slowest Round. Log all four round times.

071321 Tuesday

Posted: 07/12/2021 in Uncategorized, WOD

“U CANT TOUCH THIS”

For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run

[Barbell: 225/155]

  • Score = Time taken to complete the workou

071221 Monday

Posted: 07/11/2021 in Uncategorized, WOD

Beach Ball

AMRAP 20:
40 Wallballs (20/14)
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (70/50)

*Score = number of rounds and reps accumulated in 20:00

071121 Sunday

Posted: 07/10/2021 in Uncategorized, WOD

“Try-To-Sprint Intervals”

AMRAP 3 x 5 Rounds:
20m Sand-Bag Lunge (70/50#)
Max 10m Shuttle Runs in Time Remaining
Rest 1:00

  • Score = Total Number of Shuttle Runs Completed

071021 Saturday

Posted: 07/09/2021 in Uncategorized, WOD

“Press Pause”

For Time:
3 Rounds of “Strict Cindy”
12 Clusters (135/95)
3 Rounds of “Strict Cindy”
9 Clusters (135/95)
3 Rounds of “Strict Cindy”
6 Clusters (135/95)

Rest 2 Minutes

1 Mile Run

  • Score = Time it takes to complete the workout
  • Include the 2:00 rest in the total score
  • 1 Round of “Cindy” – 5 Strict Pull-Ups/10 Push-Ups/15 Air Squats

070921 Friday

Posted: 07/08/2021 in Uncategorized, WOD

“The Spins”

For Time:
30/24 Calorie Assault Bike
100 Double Unders
30 Double DB Push Press (50/35#)
100 Double Unders
30/24 Calorie Assault Bike

  • Score = Time taken to complete the workout

070821 Thursday

Posted: 07/07/2021 in Uncategorized, WOD

DEADLIFT FOR LOAD:

Set #1: 9 reps
Set #2: 7 reps
Set #3: 5 reps
Set #4: 3 reps
Set #5: 5 reps
Set #6: 7 reps
Set #7: 9 reps

Score = Log the loading for each set

In Teams of 2:
100 Ring Rows (Feet elevated on a box)

Partition as Needed
While one partner works the other holds two kettlebells farmer carry style (70/53)

070721 Wednesday

Posted: 07/06/2021 in Uncategorized, WOD

OHS Complex

Every :90 for 4 sets:
1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom

“Over the Edge”

[PART 2]
5 Rounds For Time:
15 Overhead Squats (95/65)
9 Strict Pull-Ups
9 Burpee Box Jumps (24″/20′)

  • Score = Total time is takes to complete the workout

070621 Tuesday

Posted: 07/05/2021 in Uncategorized, WOD

“Alter Ego”

Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run

  • Score = Sum total of all 10 rounds

070521 Monday

Posted: 07/04/2021 in Uncategorized, WOD

Every :90 for 5 sets:
2 Clean Pulls + 1 Squat Clean

“Ride Like The Wind”

[PART 2]
10 Rounds For Time:
5 Squat Cleans (155/105)
10/7 Calorie Assault Bike

*Score = Time it takes to complete the workout

070321 Saturday

Posted: 07/02/2021 in Uncategorized, WOD

For Time:
60 Clean and Jerks (135/95)
1 Mile Run (Run together)
20 Rope Climbs or 50 Strict Pull Ups
1 Mile Run (Run together)
100 Burpees (Together)

  • Athletes can break up the Clean & Jerk and Rope Climbs reps however they wish in a “you go, I go” format.
  • The Runs and Burpees are to be completed together

070221 Friday

Posted: 07/01/2021 in Uncategorized, WOD

AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
20 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Wall Balls (20/14)

[Add 10 Wall Balls Per Round]

*Score = Rounds and reps accumulated in 15:00

063021 Wednesday

Posted: 06/29/2021 in Uncategorized, WOD

Part 1.
On a 10:00 clock, every 2:00:
3 Front Squats

  • Do 2 warm-up sets before starting the first set
  • The class moves together
  • Increase load across each new set
  • The goal is not to find a new 3 rep max, but to lift something heavy for that day
  • Score = heaviest triple completed
  • Failed reps count as a set

Part 2
AMRAP 13:
12/9 Calorie Assault Bike
9 DB Push Press (50/35#)
6 Front Squats (175/115)

*Score = number of rounds and reps accumulated in 13:00

062921 Tuesday

Posted: 06/28/2021 in Uncategorized, WOD

On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts
200 Meter Run
7 Double Dumbbell Burpee Power Cleans
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks

*Score = Slowest Round. Log all three round times.

062821 Monday

Posted: 06/27/2021 in Uncategorized, WOD

Part 1
On an 6:00 clock, every :90 perform:
1 Power Clean + 2 Thrusters
(4 sets)

  • Increase loads across the 4 sets
  • Score = heaviest load complete

Part 2
For Time:
2,000/1,800 Meter Row
30 Burpee Strict Pull-Up
40 Thrusters (115/85)

*Score = Time it takes to complete the workout

062721 Sunday

Posted: 06/26/2021 in Uncategorized, WOD

“Moonlight Sonata”

AMRAP 14:
20 Double Kettlebell Front Rack Lunge (35/25)
20 Burpees
20 Ring Rows

  • Score = Accumulate as many rounds and reps as possible in 14:00

062621 Saturday

Posted: 06/25/2021 in Uncategorized, WOD

“Turf Toe”

For Time:
15 Power Clean and Jerks (155/105)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks (155/105)

  • Score = The time is takes to complete the workou

062521 Friday

Posted: 06/24/2021 in Uncategorized, WOD

“Chunky Monkey”

For Time:
9-8-7:
Power Snatches (115/85)
Overhead Squats

30/24 Calorie Assault Bike

6-5-4:
Power Snatches (115/85)
Overhead Squats

30/24 Calorie Assault Bike

3-2-1:
Power Snatches (115/85)
Overhead Squats

  • Score = Time is takes to complete the workout

062421 Thursday

Posted: 06/23/2021 in Uncategorized, WOD

“Peek-a-boo”

For Time:
42-30-18
Reverse Deficit Lunge Steps (in-place)
21-15-9
Strict Ring Dip
42-30-18
MB Overhead Sit-Up (14/10)

*Score = Time it takes to complete the workout
*Reverse Deficit Lunge Steps (in-place) = Stand on a 45# plate (bumper) and lunge backwards

062321 Wednesday

Posted: 06/22/2021 in Uncategorized, WOD

“Run It Back”

On the 4:00 x 6 Rounds:
8 Strict Pull-ups
21 Kettlebell Swings (53/35)
400 Meter Run

*Score = Enter times for all rounds. The score is the slowest round.

062221 Tuesday

Posted: 06/21/2021 in Uncategorized, WOD

John Deere

For Time:
21-15-9:
Row Calories
Bike Calories

200 Meter Dumbbell Farmers Carry (50’s/35’s)

21-15-9:
Row Calories
Bike Calories

200 Meter Dumbbell Farmers Carry (50’s/35’s)

21-15-9:
Row Calories
Bike Calories

  • Score = Time it takes to complete the workout
  • Ladies machine calorie conversion = 15/12/9
  • Time Cap = 30:00

062121 Monday

Posted: 06/20/2021 in Uncategorized, WOD

For Time:
20 Front Squats (115/85)
20 Lateral Barbell Burpees
20 Push Presses (115/85)
20 Lateral Barbell Burpees
20 Thrusters (115/85)

*Score = Time it takes to complete the workout

062021 Sunday

Posted: 06/19/2021 in Uncategorized, WOD

“Tour De V-Lunge”

5 Rounds For Time:
1000/800m Bike
30 Reverse In-Place Lunges (Step-Back)
20 V-Ups

*Score = Time taken to complete the workout

061921 Saturday

Posted: 06/18/2021 in Uncategorized, WOD

“Adderall”

AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)

[Rest 3 Minutes]

AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)

[Rest 3 Minutes]

AMRAP 4:
400 Meter Run
Max Thrusters (95/65)

*Score is total reps completed.

061821 Friday

Posted: 06/17/2021 in Uncategorized, WOD

“Bunions”

For Time:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row

*Loading: 135/95
*Score = Time it takes to complete the workout

061721 Thursday

Posted: 06/16/2021 in Uncategorized, WOD

“Sweat Box”

6 Rds
400m Run
25 Push Ups

061621 Wednesday

Posted: 06/15/2021 in Uncategorized, WOD

For Time:
50 Wall Ball Shots (20/14 to 9/10′ target)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Wall Ball Shots (20/14 to 9/10′ target)

*Score = Time it takes to complete the workout

061521 Tuesday

Posted: 06/14/2021 in Uncategorized, WOD

“Play it again”

AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:
1 Round:
9 Bar Muscle-Ups/Burpee Pull Ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike

061421 Monday

Posted: 06/13/2021 in Uncategorized, WOD

“Teardrop”

AMRAP 15:
100 Double Unders
75 Air Squats
500/450 Meter Row

*Score = Rounds and Reps
*1 Meter = 1 Rep

061321 Sunday

Posted: 06/12/2021 in Uncategorized, WOD

“Oh, OHHHHHHHH!?!”

4 Rounds For Time:
15 Ring Dips
21 Russian Kettlebell Swings (70/53#)
200m KB Goblet Carry (70/53#)

*Score = Time it takes to complete the workout

061221 Saturday

Posted: 06/11/2021 in Uncategorized, WOD

“Chesty Partner Puller”

PARTNER WORKOUT
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Lateral Erg Burpees

*The Push Jerk loading will increase every round. The reps will stay the same (30):
Round 1 = 115/75
Round 2 = 135/95
Round 3 = 155/105
Round 4 = 185/125
*Break-up the cals/reps with your partner however you like
*Score = Rounds and reps completed at 25:00

061121 Friday

Posted: 06/10/2021 in Uncategorized, WOD

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

Barbell: 115/85

*Score = Time it takes to complete the workout

061021 Thursday

Posted: 06/09/2021 in Uncategorized, WOD

For Time:
10 Burpee Jumping Pull-Ups, 40 Sit-Ups, 25 DB Strict Press
8 Burpee Jumping Pull-Ups, 30 Sit-Ups, 20 DB Strict Press
6 Burpee Jumping Pull-Ups, 20 Sit-Ups, 15 DB Strict Press
4 Burpee Jumping Pull-Ups, 10 Sit-Ups, 10 DB Strict Press

*Score = Time it takes to complete the workout

060921 Wednesday

Posted: 06/08/2021 in Uncategorized, WOD

“Check In The Box”

AMRAP 18:
Buy-In: 2000/1800m Row

Max Rounds With Time Remaining:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
8 Box Jump Overs (30″/24″)

*Score = Rounds and Reps

060821 Tuesday

Posted: 06/06/2021 in Uncategorized, WOD

“Pedal Pusher”

On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400m Run
12 Toes-to-Bar

*Score = Slowest Round. Log all five efforts.

060721 Monday

Posted: 06/06/2021 in Uncategorized, WOD

“Dirty Laundry”

For Time:
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees

Directly Into…

3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees

*Score = Time it takes to complete the workout

050621 Sunday

Posted: 05/05/2021 in Uncategorized, WOD

“The Ringer”

AMRAP 12:00
3 Strict Muscle-Up
6 Front Rack Lunges (135/95)
12 GHD Sit-Ups

Score = Total rounds and reps in 12:00