Monthly Archives: October 2021

WOD “GOOD & PLENTY” 4 Rounds For Time: 500 Meter Row 12 Burpee Pull-ups 21 Box Jumps (24″/20″) *Score = Time it takes to complete the workout MOBILITY 1:00 Pigeon Pose on Box (L/R) AFTER CLASS For Quality: 50-40-30 Banded Good Mornings Alternating Reverse Lunges Abmat Sit-Ups

WOD Part 1: Hang Power Clean Hang Power Clean 7-7-7-5-5-5-3-3-3 *Score = Sum Total of Heaviest Barbell for 7 + 5 + 3 Part 2: “BELLY ACHE” 30-20-10: Hang Power Cleans (95/65) AbMat Sit-ups Step Back Lunges (95/65) AbMat Sit-ups *Score = Time it takes to complete the workout MOBILITY 1:00 Updog AFTER CLASS 3 […]

WOD “NICKNACK” AMRAP 20: 400 Meter Row Max Unbroken Strict Handstand Push Ups *Score = Total HSPU *Should be able to get 5 reps per round MOBILITY 1:00 Old School Tricep Stretch (L/R) 1:00 Old School Cross Body Shoulder Stretch (L/R) AFTER CLASS 4×12 Heavy Single Dumbbell Bent Over Row After Each Set 1:00 Hollow […]

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 […]

WOD Part 1: Build to A Heavy 3 Front Squat Build to A Heavy 3 Front Squat [15 Minute Window] *Score = Heaviest Load Part 2: “HEARTACHE” 3 Rounds For Time: 10 Front Squats (185/135) 20 Toes to Bar 50 Double Unders *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch […]

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 *Score = Time it takes to complete the workout MOBILITY 1:00 Pike Stretch 1:00 Pigeon Pose (L/R) 1:00 Child’s Pose w/ Reach Through (L/R) AFTER […]

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) *Score = Total Meters (Partner 1 Meters + Partner 2 Meters) MOBILITY 1:00 Elevated Spiderman on Box (L/R) 1:00 Couch Stretch (L/R) AFTER CLASS 5-5-5-5-5: Back Squat After Every Set: 10 Weighted Sit […]

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 […]

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 MOBILITY 1:00 Hurdler Stretch 1:00 Half Kneeling Adductor Stretch (L/R) AFTER CLASS 50 Flutter Kicks 40 Sit Ups 30 Second Plank 20 Hollow Body Rocks 10 […]

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. MOBILITY 1:00 Calf Stretch (L/R) AFTER CLASS 3 Rounds […]