110619 Wednesday

Posted: 11/05/2019 in Uncategorized, WOD

“My Fitness Pals”

Teams of 3
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest

*Score is Total Bike Calories

110519 Tuesday

Posted: 11/04/2019 in Uncategorized, WOD

Strength:

EMOM 12

3 Power Snatches

 

-Then-

 

“High Noon”

AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups

110419 Monday

Posted: 11/03/2019 in Uncategorized, WOD

20.4

 

Or

 

“Open Concept”

AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Meter Row

110319 Sunday

Posted: 11/02/2019 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy 3

 

-Then-

 

5 Rds

10 Strict Press (75/55)

30 Abmat Situps

110219 Saturday

Posted: 11/01/2019 in Uncategorized, WOD

“Tip Toe” 

For Time: 

200 Meter Run, 21 Toes to Bar, 21 Burpees

200 Meter Run, 18 Toes to Bar, 18 Burpees

200 Meter Run, 15 Toes to Bar, 15 Burpees

200 Meter Run, 12 Toes to Bar, 12 Burpees

200 Meter Run, 9 Toes to Bar, 9 Burpees

200 Meter Run, 6 Toes to Bar, 6 Burpees

200 Meter Run, 3 Toes to Bar, 3 Burpees

110119 Friday

Posted: 10/31/2019 in Uncategorized, WOD

“20.4”

For time:

  • 30 box jumps, men 24 in/women 20 in.
  • 15 clean and jerks, men 95lb/ 65lb.
  • 30 box jumps, men 24 in/20 in.
  • 15 clean and jerks, men 135lb/women 85lb.
  • 30 box jumps, men 24 in/women 20 in.
  • 10 clean and jerks, men 185lb/women 115lb.
  • 30 single-leg squats
  • 10 clean and jerks, men 225lb/women 145lb.
  • 30 single-leg squats
  • 5 clean and jerks, men 275lb/women 175lb.
  • 30 single-leg squats
  • 5 clean and jerks, men 315lb/women 205lb.

Time cap: 20 minutes

103119 Thursday

Posted: 10/30/2019 in Uncategorized, WOD

“Goat Day”

On the Minute x 20:
Odd: Movement 1
Even: Movement 2

103019 Wednesday

Posted: 10/29/2019 in Uncategorized, WOD

“Tri Sprint Intervals V2”

4 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row

Rest 4 Minutes Between Rounds

102919 Tuesday

Posted: 10/28/2019 in Uncategorized, WOD

Strength:

Push Jerk

Build to heavy 3

 

-Then-

 

“Bruiser”

AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

102819 Monday

Posted: 10/27/2019 in Uncategorized, WOD

20.3 Repeat

 

Or

 

“9 Volt”

AMRAP 9:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish