052822 Saturday

Posted: 05/27/2022 in Uncategorized, WOD

5 rounds:
Teams of 2
400m Run (Together)
10 Snatch (165/115)

052722 Friday

Posted: 05/26/2022 in Uncategorized, WOD

The Flying Hutchman

3 sets:
15 Toes to Bar
60 Double Unders
15 Bar Facing Burpees
60 Double Unders
10 Strict Pull-ups
-rest 3 minutes between sets-

052622 Thursday

Posted: 05/25/2022 in Uncategorized, WOD

3 Person Team
7 sets: (each)
200/175m Row
20 Jumping Split Lunges
4 Squat Cleans (185/125)
-rest 1:2 between sets-

Individual Option:
7 sets:
200/175m Row
50 yd sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges)
4 Squat Cleans (185/125)
-complete a set every 5:00-

052522 Wednesday

Posted: 05/24/2022 in Uncategorized, WOD

10 rounds:
15 Wall Balls (20/14)
2 Rope Climbs (Or 8 Burpee Pull-ups)

  • See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

052422 Tuesday

Posted: 05/23/2022 in Uncategorized, WOD

“Haley”

Every 3:00 (8 sets)
12/10 Calorie Echo Bike

-rest 45-seconds-

15/12 Calorie Row

-rest remainder of 3 minutes-

052322 Monday

Posted: 05/22/2022 in Uncategorized, WOD

Gui

5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-

*Optional: perform with weight vest (20/14)

  • See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

052122 Saturday

Posted: 05/20/2022 in Uncategorized, WOD

For Time:

45/36 Cal Row
9 Curtis P Complex(95/65)
35/28 Cal Row
7 Curtis P Complex
25/20 Cal Row
5 Curtis P Complex
15/12 Cal Row
3 Curtis P Complex

1 Curtis P Complex=
1 Power Clean
1 Front Rack Lunge Left
1 Front Rack Lunge Right
1 Push Press

052022 Friday

Posted: 05/19/2022 in Uncategorized, WOD

Snatch Complex

5 Sets on the 3:00:
3-Position Power Snatch
3 Overhead Squats

*Score = Heaviest Load

“Overwhelmed”

For Time:
1 Burpee Box Jump Over (24″/20″)
10 Overhead Squats (115/85)
2 Burpee Box Jump Overs (24″/20″)
9 Overhead Squats (115/85)
3 Burpee Box Jump Overs (24″/20″)
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)
7 Overhead Squats (115/85)
5 Burpee Box Jump Overs (24″/20″)
6 Overhead Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
5 Overhead Squats (115/85)
7 Burpee Box Jump Overs (24″/20″)
4 Overhead Squats (115/85)
8 Burpee Box Jump Overs (24″/20″)
3 Overhead Squats (115/85)
9 Burpee Box Jump Overs (24″/20″)
2 Overhead Squats (115/85)
10 Burpee Box Jump Overs (24″/20″)
1 Overhead Squat (115/85)

[Kilos = 52/38]

*Score = Time it takes to complete the workout

051822 Wednesday

Posted: 05/17/2022 in Uncategorized, WOD

“Five Minute Major”

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 Double Unders

Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters

Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]

*Score = Sum Total Rounds + Reps

051722 Tuesday

Posted: 05/16/2022 in Uncategorized, WOD

“Ergalicious”

10 Rounds For Time:
250/200 Meter Row
500/400 Meter Bike

Rest 1 Minute Between Rounds

*Time Cap = 35 Minutes
*Score = Time it takes to complete the workout including rest

051622 Monday

Posted: 05/15/2022 in Uncategorized, WOD

5 Rounds on the 3:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

*Score = Heaviest Load

“Do It”

For Time:
60 Deadlifts (115/85)
45 Hang Power Cleans (115/85)
30 Push Jerks (115/85)

[Kilos = 52/38]

*Score = Time it takes to complete the workout

051422 Saturday

Posted: 05/13/2022 in Uncategorized, WOD

“Iron Man”

Partner WOD (Teams of 2)

For Time:
800m Run
8 Rounds of:
40 Dubs
20 Wallballs(20/14)
10 HRPU/HSPU
400m Run
4 Rounds of:
40 Dubs
20 Wallballs
10 HRPU/HSPU
200m Run
2 Rounds of:
40 Dubs
20 Wallballs
10 HRPU/HSPU

*Athletes will complete runs together
*Athletes will alternate rounds, rounds are total not per person

Score= Time to Complete

051322 Friday

Posted: 05/12/2022 in Uncategorized, WOD

On the Minute x 10:
1 Snatch

*Score = Heaviest Load

“Snake Eyes”

AMRAP 12:
3 Power Snatches (95/65)
3 Chest to Bar Pull-ups/ Strict Pull ups
3 Box Jumps (30″/24″)
6 Power Snatches (95/65)
6 Chest to Bar Pull-ups/ Strict Pull Ups
6 Box Jumps (30″/24″)

Add 3 Reps Each Round

[Kilos = 43/29]

*Score = Rounds + Reps

051222 Thursday

Posted: 05/11/2022 in Uncategorized, WOD

“Juggernaut”

For Time:
Partition movements & reps as desired

300 Russian KBS(53/35)
200 Ab-Mat Sit-Ups
100 Deadlifts(135/95)

Score=Time to Complete

051122 Wednesday

Posted: 05/10/2022 in Uncategorized, WOD

“Going Nowhere”

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (155/105)

[Kilos = 70/48]

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (135/95)

[Kilos = 61/43]

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (115/85)

[Kilos = 52/38]

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (95/65)

[Kilos = 43/29]

*Score = Sum Total Reps

051022 Tuesday

Posted: 05/09/2022 in Uncategorized, WOD

Build to A Heavy Single Clean & Jerk

*Score = Heaviest Load

“Grace”

For Time:
30 Clean and Jerks (135/95)

[Kilos = 61/43]

*Score = Time it takes to complete the workout

050922 Monday

Posted: 05/08/2022 in Uncategorized, WOD

“Threefer”

3 Rounds For Time:
1,000/800 Meter Bike
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
50-ft. Single Dumbbell Overhead Walking Lunges (each arm)

[Kilos = 22.5/15]

*Hang Dumbbell Snatches: Switch hands every 5 reps
*Score = Time it takes to complete the workout

050722 Saturday

Posted: 05/06/2022 in Uncategorized, WOD

“ETA”

Partner
Team of 2

For Time:
100 Box Jump Overs (24″/20″)
2,000/1600 Meter Row
100 Wall Balls (20/14)
20 Rope Climbs (15-ft.)
100 Wall Balls (20/14)
2,000/1600 Meter Row
100 Box Jump Overs (24″/20″)

*Score = Time it takes to complete the workout

050622 Friday

Posted: 05/05/2022 in Uncategorized, WOD

“Less and Less”

3 Rounds:
10 Snatches (95/65)
12 Bar-Facing Burpees

Directly Into…

2 Rounds:
10 Snatches (115/85)
12 Bar-Facing Burpees

Directly Into…

1 Rounds:
10 Snatches (135/95)
12 Bar-Facing Burpees

[Kilos]
(43/29)
(52/38)
(61/43)

*Score = Time it takes to complete the workout

050522 Thursday

Posted: 05/05/2022 in Uncategorized, WOD

“Typhoon”

5 Rounds For Time:
40/30 Calorie Row
30 AbMat Sit-ups
20 Russian Kettlebell Swings (53/35)
100-ft. Kettlebell Goblet Walking Lunge (53/35)

[Kilos = 24/16]

[35 Minute Time Cap]

*Score = Time it takes to complete the workout

050422 Wednesday

Posted: 05/03/2022 in Uncategorized, WOD

Part 1: Overhead Squats

Build to a heavy single

Part 2: “Sunny and 75”

For Time:
75 Overhead Squats (95/65)

[Kilos = 43/29]

Every 3 Minutes [Starting at 0:00]:
400 Meter Run

*Score = Time it takes to complete 75 Overhead Squats

050322 Tuesday

Posted: 05/02/2022 in Uncategorized, WOD

“Tri-Angle”

5 Rounds For Time:
20/15 Calorie Echo Bike
40 Hand Release Push-ups
60 Double Unders

*Score = Time it takes to complete the workout

050222 Monday

Posted: 05/01/2022 in Uncategorized, WOD

Part 1: Deadlift

Build to a heavy single

Part 2: “Built DifferenT”

For Time:
30 Chest to Bar Pull-ups/21 Strict
3 Rounds of Dumbbell “DT”
20 Chest to Bar Pull-ups/15 Strict Pull Ups
2 Rounds of Dumbbell “DT”
10 Chest to Bar Pull-ups/9 Strict Pull Ups
1 Rounds of Dumbbell “DT”

Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]

1 Round of “DT” =
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Push Jerks

*Score = Time it takes to complete the workout

043022 Saturday

Posted: 04/29/2022 in Uncategorized, WOD

Partner WOD (Teams of 2)

25 Min AMRAP

Max Bike Cals

Partner 1: Max Cals on Bike
Partner 2: Completes 1 Round of:
24 Dubs/36 Singles
12 Thrusters (75/55)
6 Bar-Facing Burpees

Partners will switch roles after Partner 2 completes 1 round through.

Score = Total Cals

042922 Friday

Posted: 04/28/2022 in Uncategorized, WOD

“Dust In The Wind”

3 Rounds For Time:
500/400 Meter Row
400 Meter Run
30 Toes to Bar

Rest 3 Minutes Between Rounds

*Score = Total Time it takes to complete the workout (including rest)

042822 Thursday

Posted: 04/27/2022 in Uncategorized, WOD

“Every Breath You Take”

Every 3 Minutes x 10 Sets:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Box Step-ups (24″/20″)
Max Meter Bike Erg

*Score = Total Bike Meters
*Athletes should not reset monitors

042722 Wednesday

Posted: 04/26/2022 in Uncategorized, WOD

“Milestones”

10 Rounds For Time:
10 Wall Balls (20/14)
3 Deadlifts (315/225)
50 Meter Farmers Carry (50/35)’s

[Kilos]
Barbell = 142/102
Dumbbells = 22.5/15

Time Cap: 30 Minutes

*Score = Time it takes to complete the workout

0426222 Tuesday

Posted: 04/25/2022 in Uncategorized, WOD

Bench Press

Build to Heavy Single
1 Set of Max Reps @ 80% of Heavy Single

*Score = Heaviest Load

Part 2: “Game of Inches”

AMRAP 12:
9 Burpees to Target (6″)
35 Double Unders

*Score = Rounds + Reps

042522 Monday

Posted: 04/24/2022 in Uncategorized, WOD

“Fight Club”

3 Rounds For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24″/20″)
1 Minute Pull-ups
1 Minute Bike Calories
1 Minute Rest

[Kilos = 43/29]

*Score = Sum Total Reps of 3 Rounds

042322 Saturday

Posted: 04/22/2022 in Uncategorized, WOD

“Mayhem For Freedom”

AMRAP 12
20 Toes to Bar
40 Thrusters (45/35)
100 Double Unders

042222 Friday

Posted: 04/21/2022 in Uncategorized, WOD

“The Manager”

For Time:
150 Wall Balls (20/14)

On the Minute [Starting on the 0:00]:
30 Double Unders

*Score = Time it takes to complete 150 Wall Balls

042122 Thursday

Posted: 04/20/2022 in Uncategorized, WOD

“Star-Lord”

Partner WOD (Teams of 2)

For Time:

2000m Row
100 Abmat Sit-Ups
75 Box Jumps(24/20)
50 Burpee Pull-Ups
75 Box Jumps(24/20)
100 Abmat Sit-Ups
2000m Row

Score= Time to Complete

M/M Team: 2000m Row
F/F Team: 1600m Row
M/F Team: 1800m Row

042022 Wednesday

Posted: 04/19/2022 in Uncategorized, WOD

Back Squat

Build to a heavy 3

“Tarzan”

For Time:
800 Meter Run
20 Thrusters (135/95)
10 Rope Climbs (15-ft.)

[Kilos = 61/43]

*Score = Time it takes to complete the workout

041922 Tuesday

Posted: 04/18/2022 in Uncategorized, WOD

“Regionals 18.5”

For Time [25 Minute Cap]:
50 Handstand Push-ups/ Hand release Push ups
50 Toes to Bar
50 Calorie Bike
50 Dumbbell Box Step-Overs (24″/20″)
50-ft. Right Arm Dumbbell Overhead Lunge
50-ft. Left Arm Dumbbell Overhead Lunge

Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]

*Score = Time it takes to complete the workout

041822 Monday

Posted: 04/17/2022 in Uncategorized, WOD

Strength: Snatch

Build to a heavy 3

“Lung Island”

25-20-15-10-5:
Calorie Row
Power Snatches (75/55)

[Kilos = 34/25]

*Score = Time it takes to complete the workout

051622 Saturday

Posted: 04/15/2022 in Uncategorized, WOD

“Right Round”

[Teams of 3]
AMRAP 8:
30 Double Unders
15/12 Bike Calories
10 Cleans (135/95)

-One partner completes full round while other two partners rest

Rest 1 Minutes

AMRAP 8:
30 Double Unders
15/12 Bike Calories
5 Cleans (185/135)

-One partner completes full round while other two partners rest

Rest 1 Minutes

AMRAP 8:
30 Double Unders
15/12 Bike Calories
1 Cleans (225/155)

-One partner completes full round while other two partners rest

051522 Friday

Posted: 04/14/2022 in Uncategorized, WOD

Part 1: Snatch Complex

On the min x 8: 1 Snatch + 1 Overhead Squat

Part 2: “Jerry”

For Time [30 Minute Time Cap]:
1 Mile Run
2,000 Meter Row
1 Mile Run

*Score = Time it takes to complete the workout

051422 Thursday

Posted: 04/13/2022 in Uncategorized, WOD

“Groot”

25 Min AMRAP

5 Bike Cals
5 DB Snatch
50 Dubs
10 Bike Cals
10 DB Snatch
50 Dubs
15 Bike Cals
15 DB Snatch
50 Dubs

Continue adding 5 reps to Bike Cals & DB Snatch
Dubs will stay the same

Score= Rounds and Reps Completed
1 Round= Completion of Bike Cals, DB Snatch & Dubs

041322 Wednesday

Posted: 04/12/2022 in Uncategorized, WOD

“Barabara”

5 Rounds For Time [35 Minute Time Cap]:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Rest 3 Minutes Between Rounds

*Score = Time it takes to complete the workout

041222 Tuesday

Posted: 04/11/2022 in Uncategorized, WOD

Part 1: Push Press

Build to a heavy 3

Part 2: Spiral Staircase

AMRAP 12:
2 Push Press (75/55)
8 Front Rack Box Step-ups (20″)
4 Push Press (75/55)
8 Front Rack Box Step-ups (20″)
6 Push Press (75/55)
8 Front Rack Box Step-ups (20″)

Add 2 Push Press Each Round

[Kilos = 34/25]

*Score = Rounds + Reps

041122 Monday

Posted: 04/10/2022 in Uncategorized, WOD

“Donny”

21-15-9-9-15-21:
Deadlifts (225/155)
Burpees

[Kilos = 102.5/70]

*Score = Time it takes to complete the workout

040922 Saturday

Posted: 04/08/2022 in Uncategorized, WOD

“Have Fun”

Partner

20 Rds
15 Wallballs (20/14)
10 Burpee Box Jump (24/20)

“You go, I go”

040822 Friday

Posted: 04/07/2022 in Uncategorized, WOD

“Antsy”

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
5-4-3-2-1 Rope Climbs

[Kilos = 43/29]

*Score = Time it takes to complete the workout

040722 Thursday

Posted: 04/06/2022 in Uncategorized, WOD

“Tailbone”

For Time: [35 Minute Time Cap]
200 Meter Row
20 AbMat Sit-ups
200 Meter Row
19 AbMat Sit-ups
200 Meter Row
18 AbMat Sit-ups

200 Meter Row
1 AbMat Sit-up

*Score = Time it takes to complete the workout