Thanksgiving Schedule!

Posted: 11/19/2018 in Uncategorized, WOD

No Class Thursday 11/22/18

9 am only on Friday 11/23/18

Regular Schedule Saturday 11/24/18

111918 Monday

Posted: 11/18/2018 in Uncategorized, WOD

Strength

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

111818 Sunday

Posted: 11/17/2018 in Uncategorized, WOD

“Air Head”

For Time:
1,000 Meter Row
20 Jumping Reverse Lunges
800 Meter Row
20 Jumping Reverse Lunges
600 Meter Row
20 Jumping Reverse Lunges
400 Meter Row
20 Jumping Reverse Lunges
200 Meter Row
20 Jumping Reverse Lunges

111718 Saturday

Posted: 11/16/2018 in Uncategorized, WOD

“Boxed Out”

For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

111618 Friday

Posted: 11/15/2018 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 6-4-2

-then-

“Smooth Criminal”

AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts (185/135)

Score is rounds plus repetitions.

111518 Thursday

Posted: 11/14/2018 in Uncategorized, WOD

“Pilocarpine”

5 Rounds:
25/18 Calorie Row
12 Dumbbell Snatches (50/35)
3 Rope Climbs

111418 Wednesday

Posted: 11/13/2018 in Uncategorized, WOD

Strength:

Pausing Front Squat

Build to a heavy single with a 3 second pause

-then-

“Breaking Bad”

5 Rounds:
200 Meter Run
2-4-6-8-10 Front Squats (165/110)

111318 Tuesday

Posted: 11/12/2018 in Uncategorized, WOD

On the 4:00 x 5 Rounds:
15/12 Calorie Bike or Row
12 Lateral Barbell Burpees
6 Power Snatches (135/95)

Score is slowest round

111218 Monday

Posted: 11/11/2018 in Uncategorized, WOD

“Jackie”

For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups

111118 Sunday

Posted: 11/10/2018 in Uncategorized, WOD

AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 Abmat Sit-ups

111018 Saturday

Posted: 11/09/2018 in Uncategorized, WOD

Iron Fist

Teams of 3
5 Rounds (30 Minute Cap):
60/50 Calorie Row
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks

Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

110918 Friday

Posted: 11/08/2018 in Uncategorized, WOD

Cover Girl

AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining:
Max Rounds “Cindy”

110818 Thursday

Posted: 11/07/2018 in Uncategorized, WOD

Strength

Pausing Power Clean

Build to Heavy Double. 2 Second Pause at the Knee.

-Then-

20 for 7

AMRAP 7:
20 Double Unders, 1 Power Clean (155/105)
20 Double Unders, 2 Power Cleans (155/105)
20 Double Unders, 3 Power Cleans (155/105)
….
Up by (1) Power Clean Until Finish

110718 Wednesday

Posted: 11/06/2018 in Uncategorized, WOD

Wrecking Crew

Teams of 2
5 Rounds (25 Minute Cap):
100 Meter Med Ball Run
200 Meter Run
40/30 Calorie Row

Partner 1 runs 100 meters with Med Ball, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.

110618 Tuesday

Posted: 11/05/2018 in Uncategorized, WOD

Stick Up

AMRAP 20:
10 Thrusters (135/95)
15 Chest to Bar Pull-ups
20/15 Calorie Row

110518 Monday

Posted: 11/04/2018 in Uncategorized, WOD

Triple Double

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

110418 Sunday

Posted: 11/03/2018 in Uncategorized, WOD

“Right Hook”

AMRAP 18:
25 Russian Kettlebell Swings (70/53)
25 AbMat Sit-ups
250 Meter Row
25 AbMat Sit-ups

110318 Saturday

Posted: 11/02/2018 in Uncategorized, WOD

“Overalls”

AMRAP 20:
15 Power Snatches (75/55)
200 Meter Run
15 Thrusters (75/55)
200 Meter Run
15 Clean and Jerks (75/55)
200 Meter Run

110218 Friday

Posted: 11/01/2018 in Uncategorized, WOD

“Designated Driver”

Teams of 3
3 Rounds:
4 Minute Row for Calories
3 Minute Bike for Calories
2 Minute Burpees Over Rower

110118 Thursday

Posted: 10/31/2018 in Uncategorized, WOD

“Deadbeat”

4 Rounds:
21 Deadlifts (155/105)
150′ Walking Lunge
9 Strict Handstand Push-ups

103118 Wednesday

Posted: 10/30/2018 in Uncategorized, WOD

“Team Cement Mixer”

Teams of 2
10 Rounds Total (5 Each):
400 Meter Run
12 Toes to Bar

103018 Tuesday

Posted: 10/29/2018 in Uncategorized, WOD

Strength:

Hang Power Clean

Build to a heavy 3

-Then-

“Hang Man”

For Time:
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 Double Unders

102918 Monday

Posted: 10/28/2018 in Uncategorized, WOD

“Blitzen”

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

102818 Sunday

Posted: 10/27/2018 in Uncategorized, WOD

“Rough Rider”

AMRAP 10:
Bike or Row for Calories

On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches

Dumbbell: (50/35)

Surprise!

Come dressed in your best Costume!

102618 Friday

Posted: 10/25/2018 in Uncategorized, WOD

Strength”

Deadlift

Build to a heavy 6-4-2

-then-

“Optimus Prime”

AMRAP 7:
Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)

102518 Thursday

Posted: 10/24/2018 in Uncategorized, WOD

“Knuckle Sandwich”

For Time:
800 Meter Run
30 Power Cleans (185/135)
800 Meter Run

Halloween Saturday 10/27

Posted: 10/24/2018 in Uncategorized, WOD

This Saturday we will have a Halloween Themed workout.

8am and 9am

Bring your best costume!

102418 Wednesday

Posted: 10/23/2018 in Uncategorized, WOD

Strength:

Overhead Squat

Build to a heavy 3

-then-

“Ground Breaking”

For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)

102318 Tuesday

Posted: 10/22/2018 in Uncategorized, WOD

“Bar Keeper”

AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike Or Row

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Assault Bike or Row

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
9 Toes to Bar
9/6 Calorie Assault Bike or Row

 

102218 Monday

Posted: 10/21/2018 in Uncategorized, WOD

“Hands Down”

AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters

Dumbbells: (50’s/35’s)

102118 Sunday

Posted: 10/20/2018 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 3

“Bodyguard”

3 Rounds:
25 Deadlifts (135/95)
200 Meter Run
25 Wallballs (20/14)
200 Meter Run

102018 Saturday

Posted: 10/19/2018 in Uncategorized, WOD

“Boats and Toes”

Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:
Toes to Bar
Power Snatches

Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105

101918 Friday

Posted: 10/18/2018 in Uncategorized, WOD

“Tiger Blood”

3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

101818 Thursday

Posted: 10/17/2018 in Uncategorized, WOD

Strength

Back Squat

3×5

“Hokey Pokey”

AMRAP 12:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
45 Air Squats

101718 Wednesday

Posted: 10/16/2018 in Uncategorized, WOD

“Take Five”

AMRAP 5:
Buy-In: 35/25 Calorie Row
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/20 Calorie Row
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Row
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

101618 Tuesday

Posted: 10/15/2018 in Uncategorized, WOD

21-18-15-12-9:
Wallballs (20/14)
Pull-ups
Calorie Row
200 Meter Run*

*After Each Round. 5 Total Runs.

101518 Monday

Posted: 10/14/2018 in Uncategorized, WOD

“Squeaky Wheel”

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

101418 Sunday

Posted: 10/13/2018 in Uncategorized, WOD

“Tight Ship”

AMRAP 20:
15/12 Calorie Row
1 Round of “Strict Cindy”

1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

101318 Saturday

Posted: 10/12/2018 in Uncategorized, WOD

“Mind Eraser”

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

101218 Friday

Posted: 10/11/2018 in Uncategorized, WOD

Strength:

Front Squat

Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.

-Then-

“Nine Yards”

AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Up by (3’s) until finish.

101118 Thursday

Posted: 10/10/2018 in Uncategorized, WOD

For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Dumbbell Push-up to Renegade Row
50 AbMat Sit-ups
70/50 Calorie Row

101018 Wednesday

Posted: 10/09/2018 in Uncategorized, WOD

“Run Wild”

3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

100918 Tuesday

Posted: 10/08/2018 in Uncategorized, WOD

Strength:

Power Clean

Build to a heavy set of 5 “touch and go”.

-then-

AMRAP 3:
9/6 Calorie Bike or Row
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike or Row
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Bike or Row
5 Power Cleans (155/105)