072219 Monday

Posted: 07/21/2019 in Uncategorized, WOD

“Hot Sauce”

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

072119 Sunday

Posted: 07/20/2019 in Uncategorized

“Broken Road”

5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Assault Bike or Row

Directly Into…

5 Rounds:
20 AbMat Sit-ups
200 Meter Run

072019 Saturday

Posted: 07/19/2019 in Uncategorized, WOD

“WeWork”

Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter MedBall Run (20/16)
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115

071919 Friday

Posted: 07/18/2019 in Uncategorized, WOD

Strength:

Power Snatch

Build to a set of 5

 

-Then-

 

“Scarface”

6 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

071819 Thursday

Posted: 07/17/2019 in Uncategorized, WOD

“Skyscraper”

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike or Row

Rest 6 Minutes

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike Or Row

051719 Wednesday

Posted: 07/16/2019 in Uncategorized, WOD

“Meter Maid”

For Time:
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run

071619 Tuesday

Posted: 07/15/2019 in Uncategorized, WOD

“2k Row”

For Time:
2,000 Meter Row

Not for Time:

100 Burpee Buy Out

071519 Monday

Posted: 07/14/2019 in Uncategorized, WOD

Strength:

Thrusters

Build to a Heavy 3

-Then-

“Tailspin”

AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

 

071419 Sunday

Posted: 07/13/2019 in Uncategorized, WOD

Strength:

Bench Press

Build to a heavy 7

-Then-

“Mass Destruction”

AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)

071319 Saturday

Posted: 07/12/2019 in Uncategorized, WOD

“BFF”

Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

071219 Friday

Posted: 07/11/2019 in Uncategorized, WOD

“Mind Eraser”

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

071119 Thursday

Posted: 07/10/2019 in Uncategorized, WOD

Strength:

Push Press

Build to a heavy 5

-Then-

“Bar Rescue”

5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: (115/85)

071019 Wednesday

Posted: 07/09/2019 in Uncategorized, WOD

“Double Header”

Buy-In:
35/25 Calorie Assault Bike

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out:
35/25 Calorie Assault Bike

070919 Tuesday

Posted: 07/08/2019 in Uncategorized, WOD

“Run DMC”

4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)

070819 Monday

Posted: 07/07/2019 in Uncategorized, WOD

Strength:

Squat Clean

Build to a heavy single.

-Then-

“Elizabeth”

21-15-9:
Squat Cleans (135/95)
Ring Dips

070719 Sunday

Posted: 07/06/2019 in Uncategorized, WOD

“State Farm”

5 Rounds:
50 Meter Prowler Push (90/45)
100 Meter Dumbbell Farmers Carry (50’s/35’s)
200 Meter Run

070619 Saturday

Posted: 07/05/2019 in Uncategorized, WOD

“Nail Biter”

4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

070519 Friday

Posted: 07/04/2019 in Uncategorized, WOD

“Encore”

3 Rounds:
750 Meter Row
50 Air Squats
25 Russian Kettlebell Swings (70/53)

070419 Independence Day

Posted: 07/03/2019 in Uncategorized, WOD

Happy Independence Day!!

9am Only!!

“Glen”

For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

 

 

Reminder for 7/04/19

Posted: 07/03/2019 in Uncategorized, WOD

We will be having 9am only for Independence Day! See you there.

070319 Wednesday

Posted: 07/02/2019 in Uncategorized, WOD

“Leg Work”

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike or Row

070219 Tuesday

Posted: 07/01/2019 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 3

 

“Sugar Daddy”

21-15-9:
Deadlifts (225/155)
400 Meter Run

070119 Monday

Posted: 06/30/2019 in Uncategorized, WOD

“Fish Out of Water”

For Time:
2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

063019 Sunday

Posted: 06/29/2019 in Uncategorized, WOD

“Chutes & Ladders”

AMRAP 15:
Buy In: 75/50 Calorie Bike

Then…

3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees

Up By 3’s Until Time Cap

062919 Saturday

Posted: 06/28/2019 in Uncategorized, WOD

“Shake Weight”

3 Rounds:
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)

062819 Friday

Posted: 06/27/2019 in Uncategorized, WOD

“Sicko Mode”

21-15-9:
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

062719 Thursday

Posted: 06/26/2019 in Uncategorized, WOD

Strength:

Deadlift

Build to Heavy Sets of 3-2-1

 

“Shrute Farms”

AMRAP 14:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
15 Deadlifts (205/145)

062619 Wednesday

Posted: 06/25/2019 in Uncategorized, WOD

“Nancy”

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

062519 Tuesday

Posted: 06/24/2019 in Uncategorized, WOD

“Water Break”

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

062419 Monday

Posted: 06/23/2019 in Uncategorized, WOD

Strength:

Front Squat Complex:

Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

 

“Jack Daniels”

For Time:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups

062319 Sunday

Posted: 06/22/2019 in Uncategorized, WOD

“Watermelon”

4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)

062219 Saturday

Posted: 06/21/2019 in Uncategorized, WOD

“Walmart”

Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike or Row
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105

Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

062119 Friday

Posted: 06/20/2019 in Uncategorized, WOD

“El Nino”

For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Med Ball Run
30 Pull-ups
20 Burpee Box Jumps (24/20)

062019 Thursday

Posted: 06/19/2019 in Uncategorized, WOD

“Partner Fun”

For Time:

Partner Karen:

150 Wallballs

Directly into:

150/100 Cal Assault Bike

Partition Reps as needed.

061919 Wednesday

Posted: 06/18/2019 in Uncategorized, WOD

Strength:

ComplexBuild to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

“Bartender”

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

061819 Tuesday

Posted: 06/17/2019 in Uncategorized, WOD

“Helen”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

061719 Monday

Posted: 06/16/2019 in Uncategorized, WOD

Strength:

Back Squat

3×6

 

“Escape from Wonderland”

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

061619 Sunday

Posted: 06/15/2019 in Uncategorized, WOD

NO CLASS ON 06/16/19

 

 

 

 

061519 Saturday

Posted: 06/14/2019 in Uncategorized, WOD

Teams of 3 (For Time | 30 Minute Cap)
800 Meter Med Ball Run
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Med Ball Run

061419 Friday

Posted: 06/13/2019 in Uncategorized, WOD

“Rush Hour”

On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

061319 Thursday

Posted: 06/12/2019 in Uncategorized, WOD

“Pharmacy”

5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

061219 Wednesday

Posted: 06/11/2019 in Uncategorized, WOD

Strength:

Thruster

Build to a heavy 3

 

-Then-

 

“Chest Hair”

For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

061119 Tuesday

Posted: 06/10/2019 in Uncategorized, WOD

“The Good Life”

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

061019 Monday

Posted: 06/09/2019 in Uncategorized, WOD

Strength:

Build to a heavy Squat Snatch/Power Snatch

 

-Then-

 

“High Heels”

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders