102121 Thursday

Posted: 10/20/2021 in Uncategorized, WOD

“5k(AREN)”

5 Rounds:
1k Run
30 Wall Balls (20/14)

[Kilos = 9/6]

*Score = Time it takes to complete the workout

Time Cap: 40 Minutes

102021 Wednesday

Posted: 10/19/2021 in Uncategorized, WOD

On wthe 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
30 Double Unders
500 Meter Bike

[Kilos = 61/43]

*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.

101921 Tuesday

Posted: 10/18/2021 in Uncategorized, WOD

For Time:
21 Overhead Squats (95/65)
800 Meter Run
18 Overhead Squats (95/65)
600 Meter Run
15 Overhead Squats (95/65)
400 Meter Run
12 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)

[Kilos = 43/29 ]

*Score = Time it takes to complete the workout

101821 Monday

Posted: 10/17/2021 in Uncategorized, WOD

4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24″/20″)

*Score = Time it takes to complete the workout

101521 Friday

Posted: 10/14/2021 in Uncategorized, WOD

“Nicknack”

AMRAP 20:
400 Meter Row
Max Unbroken Push Ups

*Score = Total Push Ups
*Should be able to get 5 reps per round

101421 Thursday

Posted: 10/13/2021 in Uncategorized, WOD

Hang Power Clean
7-7-7-5-5-5-3-3-3

*Score = Sum Total of Heaviest Barbell for 7 + 5 + 3

“Belly Ache”

30-20-10:
Hang Power Cleans (95/65)
AbMat Sit-ups
Step Back Lunges (95/65)
AbMat Sit-ups

[Kilos = 43/29]

*Score = Time it takes to complete the workout

101321 Wednesday

Posted: 10/12/2021 in Uncategorized, WOD

“OH MY TOSH”

[On the 0]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 2]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 6]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 12]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 14]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 18]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 24]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 26]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 30]:
600 Meter Run + 9 Deadlifts (225/155)

[Cap at 36:00]

[Kilos = 102.5/70]

*Record Time For Each Round

*Score Is Sum Total Time of All 9 Rounds

101221 Tuesday

Posted: 10/11/2021 in Uncategorized, WOD

Build to A Heavy 3 Front Squat
[15 Minute Window]

*Score = Heaviest Load

“HEARTACHE”

3 Rounds For Time:
10 Front Squats (185/135)
20 Toes to Bar
50 Double Unders

[Kilos = 84/61]

*Score = Time it takes to complete the workout

101121 Monday

Posted: 10/10/2021 in Uncategorized, WOD

“Jack Sparrow”

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x25ft Increments

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout

101021 Sunday

Posted: 10/09/2021 in Uncategorized, WOD

5 Rounds on the 5:00
800 Meter Bike
8 Barbell Bench Press
12 Strict Ring Dips

*Build in weight each round

*Score = Heaviest Barbell Weight

100921 Saturday

Posted: 10/08/2021 in Uncategorized, WOD

5×3 Heavy Thruster

*Athletes should choose a weight heavier than their “FRANCINE” weight

*Score = Lightest Barbell Weight

“Francine”

10 Rounds For Time:
3 Thrusters (135/95)
3 Strict Chest to Bar Pull Ups

[Kilos = 61/43]

*Score = Time it takes to complete the workout

100821 Friday

Posted: 10/07/2021 in Uncategorized, WOD

“Freddy Goes Surfing”

21-15-9:
Kettlebell Swings (70/53)
Burpees

Directly Into…

3 Rounds For Time:
400 Meter Run
21 Burpees

*Score = Time it takes to complete the workout

100721 Thursday

Posted: 10/06/2021 in Uncategorized, WOD

“Team Player”

[Teams Of 2]
AMRAP 20:
Max Meter Row

Switch After Completing:
20 Box Jumps (24″/20″)
200ft Farmers Carry (50’s/35’s)

[Kilos = 22.5/15]

*Score = Total Meters (Partner 1 Meters + Partner 2 Meters)

100621 Wednesday

Posted: 10/05/2021 in Uncategorized, WOD

“Furiously Fast”

AMRAP 6:
Max Rounds of “DT” (115/85) [Kilos = 52/38]

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

  • 1 Round of “DT” = 27 Reps

Rest 6 Minutes

AMRAP 6:
Max Rounds of “Cindy”

1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps

Rest 6 Minutes:

AMRAP 6:
Max Calorie Assault Bike

*Score = Sum Total Reps For 3 Sets

100521 Tuesday

Posted: 10/04/2021 in Uncategorized, WOD

“Parti Time”

For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar

Partition However You’d Like

*Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.

100421 Monday

Posted: 10/03/2021 in Uncategorized, WOD

Strength:

Build to a Heavy Power Snatch

5 sets of on the 2:00
5 – 4 – 3 – 2 – 1
Power Snatch

*Score = Sum Total Load

“Climbing & Climbing”

2-4-6-8-10:
Power Snatches (135/95)

After Each Round:
400 Meter Row
2 Rope Climbs

[Kilos= 61/43]

*Score = Time it takes to complete the workout

100321 Sunday

Posted: 10/02/2021 in Uncategorized, WOD

“Hit The Deck”

AMRAP20:
100 Meter Bike
15 Double Dumbbell Floor Press (35/20)
12 Double Dumbbell Alternating Plank Rows (35/20)
9 Double Dumbbell Burpee Deadlifts (35/20)

[Kilos = 15/10]

*Score = Rounds + Reps

100221 Saturday

Posted: 10/01/2021 in Uncategorized, WOD

“Turf & Turf”
[On the 0:00]
3 Rounds:
200 Meter Run
25 Wallballs

[On the 9:00]
3 Rounds:
200 Meter Run
20 Pull-ups

[On the 18:00]
3 Rounds:
200 Meter Run
15 Burpees

[Time Cap = 27:00]

*Score = Sum Total Of 3 Times
9 Minute Cap for All 3 Rounds
*If Capped: Put 9:00 As Score For That Round*

100121 Friday

Posted: 09/30/2021 in Uncategorized, WOD

“Cannoli”

Buy-In:
50/35 Calorie Assault Bike

3 Rounds:
15 Deadlifts (185/135)
30 Double Unders
15 Hand Release Push Ups
30 Double Unders

Cash-Out:
50/35 Calorie Assault Bike

[Kilos = 84/61]

*Score = Time it takes to complete the workout

093021 Thursday

Posted: 09/29/2021 in Uncategorized, WOD

Bench Press:
10-5-3-1-1-1-3-5-10

*Score = Total Load

“Smoky Mountain”

AMRAP 10:
1 Rope Climb (15′)
10 Air Squats
1 Rope Climb (15′)
20 Air Squats
1 Rope Climbs
30 Air Squats

[Add 10 Air Squat Per Round]

*Score = Total Reps
Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps

092921 Wednesday

Posted: 09/28/2021 in Uncategorized, WOD

“Walking On Sunshine”

5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings (53/35)
25′ Bear Crawl

Rest 4 Minutes Between

  • Score Is Total Reps for All 5 Rounds (1 Rep = 25′ Bear Crawl)

092821 Tuesday

Posted: 09/27/2021 in Uncategorized, WOD

Strength:

Push Press

Build to a Heavy Set of 3

“Pick Your Posion”

AMRAP 10:
1 Push Press (95/65)
1 Burpee Box Jumps (24″/20″)
2 Push Press (95/65)
2 Burpee Box Jumps (24″/20″)
3 Push Press (95/65)
3 Burpee Box Jumps (24″/20″)

[Continue Adding 1 Rep To Each Movement]

[Kilos = 43/29]

*Score = Rounds + Reps
For Example: If an athlete finishes the round of 10’s and gets 10 push presses into the round of 11’s. . .
Their Score = 10+10

092721 Monday

Posted: 09/26/2021 in Uncategorized, WOD

“Horseshoes”

5 Rounds For Time:
12 Toes to Bar
150′ Farmers Carry (50’s/35’s)
21/15 Calorie Assault Bike

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout

092421 Friday

Posted: 09/23/2021 in Uncategorized, WOD

“Arms Wide Open”

For Time:
30 Hang Power Snatches (75/55)
30 Double Dumbbell Push Press (50/35)
30 Overhead Squats (75/55)
30 Bar-Facing Burpees
30 Hang Power Snatches (75/55)

[Kilos=
Barbell: 34/25
Dumbbell: 22.5/15]

*Score = Time it takes to complete the workout

092321 Thursday

Posted: 09/22/2021 in Uncategorized, WOD

“L For Love”

6 Rounds For Time:
1,000 Meter Bike
30 Second Hollow Body Hold
50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)

*Score = Time it takes to complete the workout

[28 Minute Time Cap]

092221 Wednesday

Posted: 09/21/2021 in Uncategorized, WOD

“Sk8ER”

AMRAP 8:
15 Deadlifts (135/95)
12 Box Jump Overs (24″/20″)
9 Push Jerks (135/95)

Rest 4 Minutes

AMRAP 8:
15 Deadlifts (115/85)
12 Box Jump Overs (24″/20″)
9 Push Jerks (115/85)

[Kilos=
Barbell 1: 61/43
Barbell 2: 52/38]

092121 Tuesday

Posted: 09/20/2021 in Uncategorized, WOD

“Double Stuffed”

4 Rounds For Time:
400 Meter Row
80 Double Unders
12 Dumbbell Hang Squat Cleans (50’s/35’s)

[Kilos= 22.5/15 ]

*Score = Time it takes to complete the workout

092021 Monday

Posted: 09/19/2021 in Uncategorized, WOD

“Tippy Toes”

10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run

*Score = Time it takes to complete the workout

091921 Sunday

Posted: 09/18/2021 in Uncategorized, WOD

“Unjust Burden”

For Time
3 Rounds:
12 Thrusters (95/65)
9 Strict Pull-ups

800 Meter Run

3 Rounds:
9 Thrusters (115/85)
9 Strict Pull-Ups

800 Meter Run

3 Rounds:
6 Thrusters (135/95)
6 Burpee Strict Pull-Ups

800 Meter Run

Score = Time it takes to complete the workout

091821 Saturday

Posted: 09/17/2021 in Uncategorized, WOD

“All Star Special”

For Time
3 Rounds:
12 Thrusters (95/65)
9 Strict Pull-ups

800 Meter Run

3 Rounds:
9 Thrusters (115/85)
9 Strict Pull-Ups

800 Meter Run

3 Rounds:
6 Thrusters (135/95)
6 Burpee Strict Pull-Ups

800 Meter Run

Score = Time it takes to complete the workout

091721 Friday

Posted: 09/16/2021 in Uncategorized, WOD

“The Flip Side”

For Time
3 Rounds:
21 Double Dumbbell Push Press (50/35)
12 Power Snatches (95/65)

Directly Into…

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

Score = Time it takes to complete the workout

091521 Wednesday

Posted: 09/14/2021 in Uncategorized, WOD

“Hanging on a moment”

5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

Score = Time it takes to complete the workout

091421 Tuesday

Posted: 09/13/2021 in Uncategorized, WOD

“Ball Don’tLie”

Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (20/14)

Score = Time it takes to complete the workout

091321 Monday

Posted: 09/12/2021 in Uncategorized, WOD

“Diamond In The Rough”

For Time
10-8-6-4-2:
Strict Pull-Ups
Hand Release Push-Ups
Double Dumbbell Devil’s Press (50/35)
Double Dumbbell Box Step Overs (24″/20″)

Score = Time it takes to complete the workout

091221 Sunday

Posted: 09/11/2021 in Uncategorized, WOD

“Boulder Shoulders”

AMRAP 12:
30m Double Dumbbell Overhead Carry (50/35)
90 Double Unders

Score = Total Rounds + Meters & Double Unders in 12:00

091121 Saturday

Posted: 09/10/2021 in Uncategorized, WOD

“Always Remembered”

[Teams of 2]
Buy-In: 2001 Meter Row

4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press

Cash-Out: 2977 Meter Row

Score = Time it takes to complete the workout
Break up the work with a partner as needed

091021 Friday

Posted: 09/09/2021 in Uncategorized, WOD

“Its Not Over”

[0:00-9:00]
AMRAP 9:**
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)

[Kilos = 52/39]

[9:00-15:00]:
Heavy Single Power Snatch

090921 Thursday

Posted: 09/08/2021 in Uncategorized, WOD

PART 1: FRONT SQUAT
5-5-5-3-3-3-1-1-1
Score = log loads across all 9 sets

PART 2:” FASTBALL”

1 Round For Time:
400m Run
40 Wall Balls (20/14)
400m Run

Score = Time it takes to complete the workout

090821 Wednesday

Posted: 09/07/2021 in Uncategorized, WOD

“Shiner”

On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)

Score: Slowest round

090721 Tuesday

Posted: 09/06/2021 in Uncategorized, WOD

“Compounding Interest”

For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)

Directly Into..

1 Round of:
30 Overhead Squats (95/65)
100 Double Unders

Score = Time it takes to complete the workout

090621 Labor Day

Posted: 09/05/2021 in Uncategorized, WOD

9 Am Only!!

“Smitty”

With a partner for time

3 rounds

Run 400 M

40 Power Clean 95/65

40 Front Squat 95/65

40 Push Jerk 95/65

40 Back Squat 95/65

40 Burpee over the Bar 95/65

then

—Run 400m at the end of 3rd round—

Wear a vest if you have one.

090521 Sunday

Posted: 09/04/2021 in Uncategorized, WOD

“Quagmire”

Every 3:00 for 21:00 (7 Sets):
3 Heavy Back Squat (Athletes Pick Load)
200m Sprint

*Score: Log all lifts. Score is heaviest set.

090421 Saturday

Posted: 09/03/2021 in Uncategorized, WOD

“Best Foot Forward”

3 Rounds For Time:
100 Double Unders
15 Strict Pull-Ups
30 Single Dumbbell Box Step-overs

Dumbbell: (50/35)
Box: (24″/20″)

*Score = Time it takes to complete the workout

090321 Friday

Posted: 09/02/2021 in Uncategorized, WOD

AMRAP 10:
15/12 Calorie Row
9 Double Dumbbell Strict Presses (50/35)

[Rest 5 Minutes]

AMRAP 10:
15/12 Calorie Row
9 Deadlifts (275/185)

*Score = Sum Total of rounds and reps across both AMRAPs

090221 Thursday

Posted: 09/01/2021 in Uncategorized, WOD

“Rounding Out”

3 rounds for time of:

Row 500 meters
Run 400 meters
30 Abmat sit-ups

090121 Wednesday

Posted: 08/31/2021 in Uncategorized, WOD

“Gwen and Where”

For Time:
1,000 Meter Erg Bike
15 Unbroken Clean and Jerks
1,000 Meter Erg Bike
12 Unbroken Clean and Jerks
1,000 Meter Erg Bike
9 Unbroken Clean and Jerks
1,000 Meter Erg Bike

Every Additional Break:
15/12 Cal Penalty

Barbell: (115/85)

*Score = Time it takes to complete the workout

083121 Tuesday

Posted: 08/30/2021 in Uncategorized, WOD

“Going Down Swinging”

For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees

*Score = Time it takes to complete the workout

083021 Monday

Posted: 08/29/2021 in Uncategorized, WOD

“Bait & Switch”

AMRAP 20:
2 Strict Burpee Pull-Ups
4 Power Snatches (135/95)
8 Box Jump Overs (24″/20″)

[On the 0-5-10-15]:
500 Meter Row

*Score = Rounds and Reps Completed at 20:00