Monthly Archives: November 2021

WOD “CHANGE OF PLANS” AMRAP 5: 50ft. Double Dumbbell Front Rack Walking Lunges 12 Bar Muscle Ups 9 Double Dumbbell Hang Power Cleans Rest 5 Minutes AMARAP 5: 50ft. Double Dumbbell Front Rack Walking Lunges 12 Chest to Bar Pull Ups 9 Double Dumbbell Front Squats Rest 5 Minutes AMARAP 5 : 50ft. Double Dumbbell […]

WOD PART 1: Power Snatch Build to A Heavy 1 Power Snatch *Score = Heaviest Load PART 2: “SCARFACE” For Time 2 Rounds: 8 Power Snatches (155/105) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (135/95) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (115/85) 8 Bar-Facing Burpees *Score = Time it takes to complete […]

WOD For Time: 2,000 Meter Row *Score = Time it takes to complete the workout MOBILITY 1:00 Seated Quad Stretch (each side) AFTER CLASS Strict Press: 5-5-10-10-10 3 Rounds: 15 Weighted Sit Ups 8 Wall Walks

THANKSGIVING WOD 8:30AM COME GET A GREAT WORKOUT IN!

WOD “TOSH.ROW” Teams of 2 3 Rounds For Time: 250 Meter Row + 3 Power Cleans 500 Meter Row + 5 Power Cleans 750 Meter Row + 7 Power Cleans Barbell: (155/105) [Kilos = 70/48] *Score = Time it takes to complete the workout Workout Flow: P1 250 Meter Row + 3 Power Cleans (P2 […]

WOD PART 1a: STRICT PRESS 4 sets of 10 Strict Press *Score = Sum Total Load PART 1b: STRICT PRESS 1 set of 10+ Strict Press *Score = Total Reps PART 2: “HIDE & SEEK” 27-21-15-9: Box Jump Overs (24″/20″) Thrusters (95/65) *Score = Time it takes to complete the workout. MOBILITY 1:00 Seated Quad […]

WOD “TURN & BURN” 3 Rounds: 15 Double Dumbbell Squats 15 Double Dumbbell Shoulder to Overhead 400 Meter Double Dumbbell Farmer’s Carry 3 Rounds: 45 Air Squats 15 Double Dumbbell Shoulder to Overhead Dumbbells: (35’s/20’s) *Score = Time it takes to complete the MOBILITY 1:00 Child’s Pose with Reach Through (L/R) AFTER CLASS 3×3 Front […]

WOD “GOOD GRIEF” 5 Rounds x AMRAP 3: 4 Devil’s Press (50’s/35’s) 6 Toes to Bar 24 Double Unders Rest 1 Minute Between Rounds *Score = Sum Total Rounds + Reps MOBILITY 1:00 Kneeling Forearm Stretch (0:20 fingers facing knees, 0:20 fingers side to side, 0:20 tops of hands down) 1:00 Child’s Pose AFTER CLASS […]

WOD PART 1: Weighted Ring Dip 1RM Weighted Ring Dip *Score = Heaviest Load PART 2: “RING POP” AMRAP 13: 3 Strict Ring Dips 30 Double Unders 3 Dumbbell Snatches (35/20) 3 Strict Ring Dips 30 Double Unders 6 Dumbbell Snatches (35/20) 3 Strict Ring Dips 30 Double Unders 9 Dumbbell Snatches (35/20) … [Add […]

WOD “NO SHOES, NO SHIRT, NO PROBLEM” For Time [38 Minute Cap]: 4,000 Meter Bike 2,000 Meter Row 100 Toes to Bar 2 Minutes On, 1 Minute Off *Score = Time it takes to complete the workout If time capped, add 1 second to your time for every missed rep. MOBILITY 1:00 Straddle Stretch AFTER […]