031919 Tuesday

Posted: 03/18/2019 in Uncategorized, WOD

“Megalodon”

Teams of 2
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

031819 Monday

Posted: 03/17/2019 in Uncategorized

19.4 Redo

 

or

 

“Low Key”

AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups

031719 Sunday

Posted: 03/16/2019 in Uncategorized, WOD

“Quarterback”

EMOM x 25:
Minute 1: 12/9 Calorie Row
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest

031619 Saturday

Posted: 03/15/2019 in Uncategorized, WOD

“Mind Blogger”

AMRAP 20:
Team of 2
7 Squat Clean Thrusters (115/80)
200 Meter Run

Full Round then switch

031519 Friday

Posted: 03/14/2019 in Uncategorized, WOD

19.4

For time:

3 Rounds
10 Snatches (95/65)
12 bar facing burpees

Rest 3 minutes, then:

3 Rounds
10 Bar Muscle-Ups
12 bar facing burpees

Time Cap: 12 minutes

031419 Thursday

Posted: 03/13/2019 in Uncategorized, WOD

“Goat Day”

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

031319 Wednesday

Posted: 03/12/2019 in Uncategorized, WOD

Strength:

Back Squat

Build to a Heavy 5

-Then-

 

“Jacquelyn”
For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar

031219 Tuesday

Posted: 03/11/2019 in Uncategorized, WOD

“Bedtime”

5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

031119 Monday

Posted: 03/10/2019 in Uncategorized, WOD

19.3

For Time:
200ft. Dumbbell Overhead Walking Lunge (50/35)
50 Dumbbell Box Step-ups (50/35)
50 Strict Handstand Push-ups
200ft. Handstand Walk

10 Minute Cap

 

-or-

 

“Cindy”

20 min AMRAP

5 Pull ups

10 Pushups

15 Air Squats

031019 Sunday

Posted: 03/09/2019 in Uncategorized, WOD

“After Hours”

For Time:
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)

After Each Round:
15 AbMat Sit-ups
30 Double Unders

030919 Saturday

Posted: 03/08/2019 in Uncategorized, WOD

“Bike Drop” 

Teams of 3:

For Time (30 Minute Cap): 

60/45 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55)

60/45 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65)

60/45 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80)

60/45 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95)

60/45 Calorie Row, 15 Power Snatches, 15 Thrusters (155/105)

030819 Friday

Posted: 03/07/2019 in Uncategorized, WOD

19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

030719 Thursday

Posted: 03/06/2019 in Uncategorized, WOD

“Goat Day”

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

 

### Practice Example 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Practice Example 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

### Practice Example 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

### Cardio Example 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

### Cardio Example 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

030619 Wednesday

Posted: 03/05/2019 in Uncategorized, WOD

Strength:

Overhead Squat

Build to a Heavy Single

 

-Then-

 

“Pins and Needles”

AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

030519 Tuesday

Posted: 03/04/2019 in Uncategorized

“4-Wheel Drive”

5 Rounds:
AMRAP 4:
21/15 Calorie Row
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

030419 Monday

Posted: 03/03/2019 in Uncategorized, WOD

“Adele”

5 Rounds:
1 Minute Row
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest

-Or-

19.2 Again

030319 Sunday

Posted: 03/02/2019 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy set of 3

-Then-

“Black Eye”

5 Rounds:
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)

030219 Saturday

Posted: 03/01/2019 in Uncategorized, WOD

“Mercury”

Teams of 3
AMRAP 25:
12/9 Calorie Row
12 Kettlebell Swings (53/35)
9 Burpees

Complete full rounds before switching

030119 Friday

Posted: 02/28/2019 in Uncategorized, WOD

19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
• 25 Toes to Bar
• 50 Double Unders
• 15 Squat Cleans (135/85)
• 25 Toes to Bar
• 50 Double Unders
• 13 Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• 11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• 9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
• 25 Toes to Bar
• 50 Double Unders
• 7 Squat Cleans (315/205)

Stop at 20 Minutes.

022819 Thursday

Posted: 02/27/2019 in Uncategorized, WOD

“Goat Day”

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

022719 Wednesday

Posted: 02/26/2019 in Uncategorized, WOD

Strength:

3-Position Snatch Complex

Build to a moderate weight.

 

-Then-

 

“Overhaul”

For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)

022619 Tuesday

Posted: 02/25/2019 in Uncategorized, WOD

“Face Off”

5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Row

022519 Monday

Posted: 02/24/2019 in Uncategorized, WOD

“This One”

AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)

 

or

Repeat 19.1

15 AMRAP

19 Wall Balls

19 Cal Row

022419 Sunday

Posted: 02/23/2019 in Uncategorized, WOD

“U-Turn”
For Time:
100 Double-Unders, 50 Reverse Lunges, 25 Pushups
80 Double-Unders, 40 Reverse Lunges, 20 Pushups
60 Double-Unders, 30 Reverse Lunges, 15 Pushups
40 Double-Unders, 20 Reverse Lunges, 10 Pushups
20 Double-Unders, 10 Reverse Lunges, 5 Pushups

022319 Saturday

Posted: 02/22/2019 in Uncategorized, WOD

“Barista”

Teams of 3
For Time: (30 Minute Time Cap)
100/70 Calorie Row
70 Clean and Jerks (135/95), 70 Toes to Bar
50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135), 30 Bar Muscle-ups
100/70 Calorie Row

022219 Friday

Posted: 02/21/2019 in Uncategorized, WOD

19.1

15 AMRAP

19 Wallballs (20/14)

19 Cal Row

022119 Thursday

Posted: 02/20/2019 in Uncategorized, WOD

“Goat Day”

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

### Practice Option 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

### Practice Option 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

### Practice Option 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

### Cardio Option 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

### Cardio Option 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

022019 Wednesday

Posted: 02/19/2019 in Uncategorized, WOD

“Double Play”

AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

021919 Tuesday

Posted: 02/18/2019 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 3

 

-then-

 

“Dead Ahead”

4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

021819 Monday

Posted: 02/17/2019 in Uncategorized, WOD

“Meatball”

For Time:
75 Wallballs
35/25 Calorie Assault Bike
10 Rounds of “Strict Cindy”

021719 Sunday

Posted: 02/16/2019 in Uncategorized, WOD

“Escape from Wonderland”

3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

021619 Saturday

Posted: 02/15/2019 in Uncategorized, WOD

“Leaps & Bounds”

Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

021519 Friday

Posted: 02/14/2019 in Uncategorized, WOD

“Waterproof”

For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees over Bar
Thrusters (95/65)

021419 Thursday

Posted: 02/13/2019 in Uncategorized, WOD

“Bloodshot”

5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

021319 Wednesday

Posted: 02/12/2019 in Uncategorized, WOD

Strength:

Push Jerks

Build to a heavy 3

 

-Then-

 

“Squeaky Wheel”

AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike or Row
10 Push Jerks (165/110)

021219 Tuesday

Posted: 02/11/2019 in Uncategorized, WOD

“Top Heavy”

AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

021119 Monday

Posted: 02/10/2019 in Uncategorized, WOD

On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
15/10 Calorie Row

Score is Slowest Round

021119 Sunday

Posted: 02/09/2019 in Uncategorized, WOD

“Hardball”

5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge

020919 Saturday

Posted: 02/08/2019 in Uncategorized, WOD

“Mumbo Jumbo”

Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike or Row

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike or Row

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

020819 Friday

Posted: 02/07/2019 in Uncategorized, WOD

“Twenty-Something”

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

020719 Thursday

Posted: 02/06/2019 in Uncategorized, WOD

“Crop Top”

5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups

020619 Wednesday

Posted: 02/05/2019 in Uncategorized, WOD

“Sole Cycle”

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike or Row

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike or Row

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike or Row

020519 Tuesday

Posted: 02/04/2019 in Uncategorized, WOD

“Double Bubble”

AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

020419 Monday

Posted: 02/03/2019 in Uncategorized, WOD

Strength:

Front Squat

Build to a heavy single

 

-then-

 

“Funny Bone”

21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

020219 Saturday

Posted: 02/01/2019 in Uncategorized, WOD

“Over Easy”

For Time:
50/35 Calorie Assault Bike or Row

Directly Into…

3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)

020119 Friday

Posted: 01/31/2019 in Uncategorized, WOD

“Wet Floor”

In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

013119 Thursday

Posted: 01/30/2019 in Uncategorized, WOD

Strength:

Snatch Complex

On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

-Then-

“Randy”

For Time:
75 Power Snatches (75/55)

013019 Wednesday

Posted: 01/29/2019 in Uncategorized, WOD

Strength:

Tempo Back Squat

5 sets of 2

7 seconds down, 3 second pause.

 

-Then-

 

“After Party”

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

After Each Round: 30 Double Unders

012919 Tuesday

Posted: 01/28/2019 in Uncategorized, WOD

“Hangnail”

AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike or Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)