120719 Saturday

Posted: 12/06/2019 in Uncategorized, WOD

“Christmas Movie Marathon!”

 

Team marathon row

120619 Friday

Posted: 12/05/2019 in Uncategorized, WOD

Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps

Box Height: (24/20)

 

* Athlete 1 will complete a 100 Meter Run + 1 Burpee Box Jump
* Athlete 2 will complete a 100 Meter Run + 1 Burpee Box Jump
* Athlete 1 will complete a 100 Meter Run + 2 Burpee Box Jump…

120519 Thursday

Posted: 12/04/2019 in Uncategorized, WOD

“Mood Swing”

AMRAP 16:
21/15 Calorie Bike
12 Kettlebell Swings (70/53)
2 Rope Climbs (15′)

120419 Wednesday

Posted: 12/03/2019 in Uncategorized, WOD

“Low Tide”

AMRAP 5:
Buy-In: 700 Meter Row
7 Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Cleans (135/95)
25 Double Unders

120319 Tuesday

Posted: 12/02/2019 in Uncategorized, WOD

Strength

Pressing Complex:

5 sets of:

1 push press

2 push jerks

 

-Then-

 

“Little Dipper”

21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

120219 Monday

Posted: 12/01/2019 in Uncategorized, WOD

“Flinstones”

AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (70/50)

120119 Sunday

Posted: 11/30/2019 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy 3

 

-Then-

 

“Shoulder Pads”

Ascending Ladder for 8 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run

113019 Saturday

Posted: 11/29/2019 in Uncategorized, WOD

“Iron Lotus”

Teams of 3
For Time (30 Minute Cap):
800 Meter Team Med Ball Run
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Med Ball Run

112819 Friday

Posted: 11/28/2019 in Uncategorized, WOD

9 am ONLY!!!!

“Partner Murph”

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

112819 Thursday

Posted: 11/27/2019 in Uncategorized, WOD

No Class!!!!

Happy Thanksgiving!!!

112719 Wednesday

Posted: 11/26/2019 in Uncategorized, WOD

Strength:

3 Position Power Snatch

Build to a heavy complex

 

-Then-

 

“Power Wheels”

AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

112619 Tuesday

Posted: 11/25/2019 in Uncategorized, WOD

“Snack Bar”

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

112519 Monday

Posted: 11/24/2019 in Uncategorized, WOD

Strength:

Back Squat

3×5

-Then-

“Taco Bell”

AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

112419 Sunday

Posted: 11/23/2019 in Uncategorized, WOD

“Krabby Patty”

For Time:
1k Row
30 Power Snatches (115/85)
1k Row

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)