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)

101519 Tuesday

Posted: 10/14/2019 in Uncategorized, WOD

Strength:

Thrusters

Build to a heavy 3

 

-Then-

 

“Child’s Play”

3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders

101419 Monday

Posted: 10/13/2019 in Uncategorized, WOD

“Point Break”

AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

101319 Sunday

Posted: 10/12/2019 in Uncategorized, WOD

“Sweat Buckets”

For Time:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike

101219 Saturday

Posted: 10/11/2019 in Uncategorized, WOD

“Mind Control”

AMRAP 20:
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run

100919 Wednesday

Posted: 10/08/2019 in Uncategorized, WOD

“Wow Air”

3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run (50/35)

100819 Tuesday

Posted: 10/07/2019 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 5

“Detention”

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

100719 Monday

Posted: 10/06/2019 in Uncategorized, WOD

“Rugrats”

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike

100519 Saturday

Posted: 10/04/2019 in Uncategorized, WOD

“Adderall”

0:00 – 10:00
1 Mile Run
Max Clean and Jerks (135/95)

10:00 – 13:00
Rest

13:00 – 20:00
800 Meter Run
Max Power Snatches (115/80)

20:00 – 23:00
Rest

23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)

100419 Friday

Posted: 10/03/2019 in Uncategorized, WOD

“BFF”

Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Deadlifts 225/155

100319 Thursday

Posted: 10/02/2019 in Uncategorized, WOD

Strength:

Back Squat

3×5

 

-Then-

 

“Underbelly”

50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into…

50-35-20:
Double Unders
Air Squats

100219 Wednesday

Posted: 10/01/2019 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy single

 

-Then-

 

“Miracle-Gro”

5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)

100119 Tuesday

Posted: 09/30/2019 in Uncategorized, WOD

“Ecod”

3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

093019 Monday

Posted: 09/29/2019 in Uncategorized, WOD

Strength:

Snatch

Build to a heavy single

 

-Then-

 

“Snake Bite”

21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

092919 Sunday

Posted: 09/28/2019 in Uncategorized, WOD

“Pump It Up”

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Assault Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

092819 Saturday

Posted: 09/27/2019 in Uncategorized, WOD

“Kelly”

5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

092719 Friday

Posted: 09/26/2019 in Uncategorized, WOD

“Gut Feeling”

AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

092619 Thursday

Posted: 09/25/2019 in Uncategorized, WOD

On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

092519 Wednesday

Posted: 09/24/2019 in Uncategorized, WOD

“Workaholic”

3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

092419 Tuesday

Posted: 09/23/2019 in Uncategorized, WOD

Strength:

Single Arm Dumbbell Press

5×8

-Then-

 

“Surfer on Acid”

3 Rounds For Time:
400 Meter Run
21 Burpees

092319 Monday

Posted: 09/22/2019 in Uncategorized, WOD

Strength Complex:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

 

-Then-

 

“Bartender”

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

Barbell: 115/85

092219 Sunday

Posted: 09/21/2019 in Uncategorized, WOD

3 Rounds:
100′ Bear Crawl
20 WallBalls (30/20)
30/21 Calorie Assault Bike

092119 Saturday

Posted: 09/20/2019 in Uncategorized, WOD

“Mighty Ducks”

Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

092019 Friday

Posted: 09/19/2019 in Uncategorized, WOD

“Air Conditioning”

On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row

091919 Thursday

Posted: 09/18/2019 in Uncategorized

Strength:

1 RM Weighted Strict Pull up

 

“Sleeping Bag”

4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Med Ball Run

091819 Wednesday

Posted: 09/17/2019 in Uncategorized, WOD

“Bar Crawl”

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

091719 Tuesday

Posted: 09/16/2019 in Uncategorized, WOD

“Fuller Circle”

For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

091619 Monday

Posted: 09/15/2019 in Uncategorized, WOD

“Master Splinter”

3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

091519 Sunday

Posted: 09/14/2019 in Uncategorized, WOD

“Sandy Cheeks”

3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Dumbbell Hang Power Cleans (50/35)

091419 Saturday

Posted: 09/13/2019 in Uncategorized, WOD

“Thumb War”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Calories
1 Minute Rest

091319 Friday

Posted: 09/12/2019 in Uncategorized, WOD

“Tummy Time”

15-12-9-12-15:
Toes to Bar
Deadlifts (205)
Lateral Barbell Burpees

091119 Wednesday

Posted: 09/10/2019 in Uncategorized, WOD

“Always Remembered”

Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

 

 

*1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press

091019 Tuesday

Posted: 09/09/2019 in Uncategorized, WOD

“Road Trip”

5 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders

090919 Monday

Posted: 09/08/2019 in Uncategorized, WOD

Strength

Overhead Squat

Build to a heavy single.

 

-Then-

 

“Hot Mess”

2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

090819 Sunday

Posted: 09/07/2019 in Uncategorized, WOD

“T-Rex”

On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks

Build in Barbell Weight

090719 Saturday

Posted: 09/06/2019 in Uncategorized, WOD

“Toon Squad”

Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees

090619 Friday

Posted: 09/05/2019 in Uncategorized, WOD

“Dead & Company”

For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

090519 Thursday

Posted: 09/04/2019 in Uncategorized, WOD

“Slam Dunk”

AMRAP 15:
200 Meter Run
25 AbMat Sit-ups
3 Rope Climbs

090419 Wednesday

Posted: 09/03/2019 in Uncategorized, WOD

“Fish Out of Water”

For Time:
2k Row
10 Rounds of “Heavy Chief” (155/105)

1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

090319 Tuesday

Posted: 09/02/2019 in Uncategorized, WOD

“Big Bird”

AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

090219 Monday

Posted: 09/01/2019 in Uncategorized, WOD

9 Am only

“Smitty”

W/ Partner

3 Rounds
400m Run
40 Power Cleans (95/65)
40 Front Squats (95/65)
40 Push Jerk (95/65)
40 Back Squats (95/65)
40 Burpee over the bar

Finish 3rd round with a 400 m run.

w/ Vest 20/14

 

090119 Sunday

Posted: 08/31/2019 in Uncategorized, WOD

“Wallpaper”

5 Rounds:
21/15 Calorie Assault Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups

083119 Saturday

Posted: 08/30/2019 in Uncategorized, WOD

“Three Stooges”

Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

083019 Friday

Posted: 08/29/2019 in Uncategorized, WOD

Strength:

Power Clean Complex

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

 

-Then-

 

“Squeaky Clean”

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

082919 Thursday

Posted: 08/28/2019 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy 5

 

-Then-

 

“Heavy Metal”

AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

082819 Wednesday

Posted: 08/27/2019 in Uncategorized, WOD

“Halftime”

30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Row

082719 Tuesday

Posted: 08/26/2019 in Uncategorized, WOD

“Cement Truck”

Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

082619 Monday

Posted: 08/25/2019 in Uncategorized, WOD

Strength:

Thrusters

Build to a heavy set of 10

 

“Sucker Punch”

21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

082519 Sunday

Posted: 08/24/2019 in Uncategorized, WOD

“Knee Slapper”

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

082419 Saturday

Posted: 08/23/2019 in Uncategorized, WOD

“Runaway Train”

Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

101019 Thursday

Posted: 10/09/2019 in Uncategorized, WOD

“Fortitude”

On the Minute x 20:
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees

100619 Sunday

Posted: 10/05/2019 in Uncategorized, WOD

“Watered Down”

5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (70’s/50’s)
100′ Walking Lunge